Fall is here and I love it

Here is a great recipe for Fall- use as a side with chicken , pork, beef even  fish like scrod or haddock-  or serve with rice as a great vegetarian meal-  I use extra virgin olive oil and  add a can of diced tomatoes with the water and fresh tom. at the end . I also  skip the corriander  and add red pepper flakes instead- fresh parsley or cilantro taste great-

Fragrant Chickpea Stew Source: © EatingWell Magazine
Active Time:  20 Minutes Total Time:  35 Minutes 4 servings, about 1 cup each	Remove Image
When time is of the essence, this hearty stew makes a quick meal. It has a complex, almost beefy flavor that develops when the onion and garlic are cooked until dark brown. Accompany with steamed rice or whole-wheat flatbreads (chapatis). Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat on the stovetop or in the microwave. INGREDIENTS 1 tablespoon canola oil 1 teaspoon cumin seeds 1 medium red onion, chopped (1 cup) 1 medium cloves garlic, minced 1 tablespoon coriander seeds, ground (see Ingredient Note) 1 cup water 1 red potato, scrubbed and cut into 1-inch cubes 1 19-ounce or 15-ounce can chickpeas, rinsed 1/2 teaspoon salt 1/2 teaspoon coarsely ground pepper 2 tablespoons finely chopped fresh cilantro, divided 1 medium tomato, cut into 1-inch cubes Ingredient Note: Coriander seeds are tiny and yellowish brown; they are produced when cilantro is allowed to seed. They smell slightly citric. Their flavor does not resemble, in any way, that of cilantro.
DIRECTIONS Heat oil in a large saucepan over medium-high heat; cook cumin seeds for 10 seconds. Add onion and garlic; cook, stirring, until dark brown, 5 to 8 minutes. Add coriander; cook, stirring, for 20 seconds. Stir in water, potato, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low, cover and simmer until the potato is tender, 15 to 20 minutes. Add tomato, increase heat to medium and simmer, uncovered, for 1 to 2 minutes. Sprinkle with remaining 1 tablespoon cilantro and serve.
Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Nutrition Information 4 servings, about 1 cup each - Facts Per Serving: Calories: 255 Fat. Total: 6g Carbohydrates, Total: 45g Cholesterol: 0mg Sodium: 703mg Protein: 9g Fiber: 8g % Cal. from Fat: 21% Fat, Saturated: 0g

"YOU CATCH DISEASE- YOU CHOOSE HEALTH" J. Meyer

I heard a great message on taking the time to take care of yourself  so as we get older we can be healthy.  You are never to young to start. Here are two heart healthy breakfasts with oatmeal for the young and old.  The best part is you can change the fruits  and spice to your liking-be creative , let the kids or grandkids help out- right now blueberries and strawberries are fresh -
VANILLA SPICE OATMEAL 

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions

In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon.

Baked Oatmeal

Ingredients
• 2  cups Quick Quaker® Oats OR 2-1/4 cups Old Fashioned Quaker® Oats, uncooked
• 1/3  cup granulated sugar
• 3-1/3  cups fat-free milk
• 2  eggs OR 1/2 cup egg substitute, lightly beaten
• 2  teaspoons vanilla
• 1/3  cup firmly packed brown sugar

Preparation

Heat oven to 350º F. Spray 8-inch square glass baking dish with cooking spray.

In large bowl, combine oats and granulated sugar. In medium bowl, combine milk, eggs and vanilla; mix well. Add to oat mixture; mix well. Pour into baking dish.

Bake 40 to 45 minutes or until center jiggles slightly. Remove from oven to cooling rack.

Sprinkle brown sugar evenly over top of oatmeal. Using back of spoon, gently spread sugar into a thin layer across entire surface of oatmeal. Return to oven; bake just until sugar melts, about 2 to 3 minutes. Set oven to broil. Broil 3 inches from heat until sugar bubbles and browns slightly, 1 to 2 minutes. (Watch carefully to prevent burning. It may be necessary to turn baking dish.) Spoon into bowls to serve.               ***You can add the fruit right into the mix-fresh blueberries are wonderful- try orange zest and dried cranberries- raisins-have fun! Garnish with fresh fruit- enjoy!

Nutrition Information

• Serving Size: 1/8 recipe
• Calories: 190  10% 
• Calories from Fat: 24 
• Total Fat: 2.5  4% 
• Saturated Fat: 0.5  3% 
• Trans Fat: 0 
• Cholesterol: 55  18% 
• Sodium: 65  3% 
• Total Carbohydrate: 36  12% 
• Dietary Fiber: 2  7% 
• Sugars: 21 
• Protein: 8  15% 
• Vitamin A: 269  6% 
• Vitamin C: 0  0% 
• Calcium: 151  15% 
• Iron: 2  8% 

Dietary Exchange

• starchbread:1
• meat:1/2 non-fat
• fruit:1

I love onion rings - but I don't like to eat fried foods on a regular basis - so I found this recipe and I am going to try it this weekend - Here it is complements of Ellie Krieger 

Oven Baked Onion Rings

2007, Ellie Krieger, All rights reserved

Prep Time:

10 min

Inactive Prep Time:

hr min

Cook Time:

20 min

Level:

Easy

Serves:

4 side-dish servings

Ingredients

• Cooking spray
• 4 cups baked potato chips
• 1/2 teaspoon cayenne
• 1 cup lowfat buttermilk
• 1/2 cup plus 2 tablespoons all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 1 to 2 large Vidalia onions, peeled

Directions

Preheat the oven to 450 degrees F.

Spray a baking sheet slightly with oil and set aside. Place potato chips in the bowl of a food processor and process into crumbs, about 20 seconds. Transfer to a shallow bowl, add cayenne, and set aside. In another bowl, combine buttermilk, 2 tablespoons of flour, salt and pepper and set aside. Slice onions into 1/2-inch circles and separate into rings, keeping only large, whole rings (reserve rest of onions for other uses). You should come out with about 12 to 14 rings.

Place the remaining flour in a sealable plastic bag, then add onions, and shake to coat. Dip onions 1 at a time into the buttermilk mixture, then dip into potato chip crumbs and place on baking sheet. Spray canola oil evenly over rings and bake for 20 minutes, or until coating is crisp. Season with salt, to taste, and serve immediately.

For those of you who keep chips in the house( I can't because i will eat them -Lays original kettle chips my fav.) don't throw away the bottom of the bag broken ones- save them in an airtight container!!A lot of recipes call for buttermilk- who keeps that on hand? In the baking isle there is powdered buttermilk so you have it when you need it!