Feed Your Soul

Sweet Potato and Black Bean Chili

- Friday, September 30, 2016

This Sweet Potato Black Bean Chili is full of flavor, healthy, and easy to make.


  • 1 TBSP extra virgin olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 medium­large sweet potatoes, peeled and cubed
  • 1½ TBSP ancho chili powder
  • 2 tsp ground cumin powder
  • 1 tsp salt
  • ¼ tsp pepper
  • ¼ tsp smoked paprika
  • ¼ tsp ground cinnamon
  • 1 (15 ounce) can diced fire­roasted tomatoes
  • 3­4 cups chicken or vegetable stock
  • 2 TBSP tomato paste
  • 2 (15 ounce) cans black beans, drained and rinsed
  • Optional: fresh cilantro lime wedges


  1. Heat olive oil over medium heat.
  2. Add onion and cook until softened and lightly browned (5­7 minutes).
  3. Add garlic and cook one more minute.
  4. Then add sweet potato, chili powder, cumin, salt, pepper, smoked paprika, and cinnamon. Stir mixture until sweet potatoes are coated with the spices.
  5. Next, add the diced fire­roasted tomatoes, 3 cups of the stock, and the tomato paste and bring to a boil. Then reduce heat and allow chili to simmer until potatoes are soft, about 30 minutes.
  6. Stir in black beans and cook until they are warmed, a few minutes more.
  7. If the chili is too thick for your preference, add another cup of stock.
  8. Serve with fresh cilantro and lime wedges.

Crockpot Cinnamon Sugar Squash

- Friday, September 23, 2016

You'll love this easy Crockpot Cinnamon Sugar Butternut Squash Recipe!


  • 3­4 pound butternut squash
  • ½ cup butter (1 stick)
  • ¾ cup packed brown sugar
  • 1 tsp. ground cinnamon
  • ¼ tsp. ground nutmeg
  • 1 pinch ground cloves
  • 1 dash salt


1. Peel butternut squash, cut into squares and discard seeds.

2. Place squash in crockpot. Cut butter in to slices and place the butter pats all over the cut squash. In a small bowl mix together the brown sugar, cinnamon, nutmeg, cloves and salt. Sprinkle mixture over the squash and butter.

3. Cover and cook on HIGH for 3 hours without opening the lid during the cooking time.

4. Serve and enjoy

To-Die-For Slow Cooker Pot Roast

- Friday, September 16, 2016

This slow cooker pot roast recipe lives up to its name!


  • 1 chuck roast (about 3 lbs.)
  • Olive oil
  • 1 lb. carrots (peeled and cut into large chunks)
  • 2 lbs. potatoes (peeled and cut into large chunks)
  • 1 onion (peeled and cut into large chunks)
  • 2 stalks celery, cut into large chunks (optional)
  • 1 cup beef broth
  • 1 TBSP corn starch


  • 2 TBSP steak seasoning (blend of peppercorns, garlic, paprika, parsley and salt)
  • 1 TBSP kosher salt
  • 1 TBSP dried thyme
  • 1 TBSP dried rosemary


  1. In a small bowl, combine seasoning mix ingredients and set aside.
  2. Coat both sides of meat with olive oil.  Sprinkle on 1/3 of the seasoning mix onto each side.
  3. Sear both sides of the meat in a large skillet over medium-high heat.  Transfer roast to slow cooker.
  4. Place vegetables in a large bowl and drizzle a small amount of olive oil to coat.  Sprinkle with remaining seasoning mix.  Then add vegetables to the same skillet used to sear the meat. Sauté for about five minutes - stirring occasionally.
  5. Transfer vegetables to the top of the roast in the slow cooker.  Pour in the beef broth. Cover with lid.
  6. Cook on low for 9 hours or on high for 6 hours.
  7. For gravy, use a turkey baster, collect most of the cooking juices from the slow cooker and transfer to a small sauce pan, bringing to a simmer over medium heat on the stovetop.  Whisk together cornstarch with a little water and blend into the pan juices while whisking.  Bring back to a simmer until thickened.  Taste and adjust seasoning as needed.
  8. Place roast and vegetables on a serving platter, then ladle gravy over the top and serve.

Roasted Maple Pears

- Friday, September 09, 2016

These roasted maple pears are the perfect way to usher in autumn.


  • 4 Bosc Pears, halved and cored
  • ½ cup apple cider or apple juice
  • ½ stick (4 TBSP) butter
  • 2 TBSP maple syrup
  • Cinnamon, to taste


  1. Preheat oven to 400° F
  2. Heat cider in microwave for 1 minute.
  3. Slice butter into pieces and stir into heated juice until melted
  4. Slice pears in half, scooping out seeds and core
  5. Place pears in a small baking dish
  6. Pour cider mixture over pears and sprinkle with cinnamon, then drizzle maple syrup over the top.
  7. Bake for 30 minutes, basting with juice from the bottom of the pan every 10 minutes
  8. Serve warm

Baked Apples

- Friday, September 02, 2016

Apple Season is just around the corner. When you want something sweet but not a heavy dessert, baked apples are just the thing. They take just 5 minutes to make and the end result is sweet, tender apples with a delicious pecan filling. Top yours with low fat vanilla ice cream and a little drizzle from your favorite homemade caramel sauce. It’s perfection. 


  • 4 good-quality apples (We prefer red apples, but baking apples like Granny Smith work well too!)
  • 1/4 cup chopped walnuts or pecans
  • 1/4 cup packed brown sugar
  • 2 TBSP butter, room temperature
  • 1/2 tsp cinnamon
  • 1/2 cup water
  • Caramel sauce, for topping, optional
  • Low-fat Vanilla Ice cream, for topping, optional


  1. Preheat oven to 350° F. Remove apple stems and seeds and make a deep hole where the filling will go.
  2. In a small bowl, combine the brown sugar, butter and cinnamon and mix well. Add the nuts and then spoon mixture evenly into each of the apples.
  3. In a small baking dish, add water and place apples on top.
  4. Bake 40-45 minutes, or until apples are tender when pierced with a fork. Remove from oven and allow to cool before eating.
  5. Serve with low-fat vanilla ice cream and caramel sauce, if desired.

Sparkling Raspberry Lemonade

- Saturday, July 23, 2016

Quench your thirst with a little sparkle on a hot summer’s day with this sparkling raspberry lemonade recipe!


  • 12 oz. fresh raspberries
  • ½ cup honey
  • 1 cup fresh lemon juice
  • ½ cup granulated sugar
  • 1 liter sparkling water or club soda
  • ½ cup water
  • Mint leaves
  • Ice


  • Mix all ingredients a pitcher. Serve with ice and garnish with mint leaves.

Go for Sustainable, Spanish Style Striped Bass Sandwich

- Tuesday, May 10, 2016

In honor of Mother Ocean Day we’d like to share this Striped Bass sandwich recipe. Mother Ocean Day is a day to celebrate the beauty and wonder of the ocean. It’s also a day you can share the ways we can respect the ocean with the next generation—never polluting them in anyway, shopping for fish that’s in season, and opting for ocean-friendly seafood in your cooking. Many species of fish are overfished and threatened with extinction from illegal fishing.

The good news is it’s easy to substitute ocean-friendly seafood in your favorite recipes. While lots of us love Grouper, consider eating Striped Bass instead. Striped Bass has a similar sweet flavor with a thick flaky fillet. It’s ideal for grilling with a traditional “blackening” spice as well as beer-battered and sautéed for tacos. Striped Bass is in season at the end of May.

Walnut Harissa (makes 1 2/3 cup):

·         6 hot to mild dried chilies like ancho, chile de arbol, guajillo, or a blend

·         5 TBSP extra virgin olive oil or grapeseed oil

·         1 large garlic clove

·         2 tsp sweet paprika

·         1 1/2 tsp ground coriander

·         1/2 tsp cayenne pepper

·         1/2 tsp ground cumin

·         1 large carrot, peeled and finely grated

·         1/2 cup finely chopped walnuts

·         1 TBSP fresh lemon juice

·         1/2 tsp sea salt, plus to taste

·         2 roasted red peppers, seeded

·         3/4 cup nonfat or low-fat Greek yogurt

For Sandwiches:

·         1 whole-wheat baguette, or 4 whole-wheat soft rolls, split

·         Melted unsalted butter, for brushing

·         1/2 medium bulb fennel, quartered and cored

·         Handful of sharp or spicy lettuce, such as arugula or rocket

·         3 TBSP extra-virgin olive oil

·         Sea salt

·         Freshly ground black pepper

·         Six 4-ounce black or striped bass fillets, scaled and pin bones removed

·         1 tsp fennel seeds, crushed

·         Hearty pinch of red pepper flakes

·         1 medium cucumber, peeled and thinly sliced




For the Walnut Harissa:

1.       Place chilies in a medium heat-proof bowl and pour in 1/2 cup of boiling water. Set chilies aside to steep and soften, about 30 minutes. Strain and reserve the water. Clean chilies by cutting off tops and scraping out seeds. Heat olive oil in a small skillet over medium heat then add the garlic, paprika, coriander, cayenne, and cumin. Cook the spices for one minute or until toasted and fragrant. Then add the carrot and chopped walnuts, cooking for 1 minute to soften. Remove from the heat and set aside.

2.       In a blender or mini food processor, puree the chilies, 1 TBSP of their steeping liquid, and the roasted red peppers to make a paste. Then slowly pour in the garlic, spices, and oil to thicken the paste. Taste and season with salt and lemon, adding a touch at first and the whole amount, as needed. Store 1 cup of the walnut harissa in an airtight container in the fridge. Stir the remainder into the Greek yogurt and set aside for dressing the sandwiches.

To Make the Sandwiches:

1.       Preheat broiler to high.

2.       Brush cut sides of bread with melted butter. Set aside to broil just before you build your sandwich.

3.       With a sharp knife or mandolin, slice the fennel as thinly as possible. In a bowl, toss lettuce and fennel with 1 TBSP olive oil and sprinkle with salt and freshly ground pepper. Set aside.

4.       Lay Striped Bass fillets on a cutting board lined with parchment, skin up. Pinch the skin lightly and score it diagonally about 1/4 inch deep with a thin, sharp knife. Repeat about 6 times across the skin of the fish. This helps the flesh cook more evenly and prevents it from curling up while cooking. Sprinkle salt, pepper, fennel seeds, and red pepper flakes on both sides of the fish.

5.       In your Pujols Kitchen Cookware’s large sauté pan, heat 2 TBSP of the oil over medium-high heat. Add the fish, skin-side down, and cook for about 4 minutes or until the skin is golden and crisp. While the fish is cooking, place your bread under the broiler for a few minutes until crisp and golden. Using your Pujols Kitchen slotted silicone spatula, gently turn fish over and cook the flesh side for 1 more minute or until just cooked through. Remove from the pan and set on a plate.

Now you’re ready to assemble the sandwiches:

1.       Spread the walnut harissa on cut side of the bread, then layer on the fish, fennel salad, and cucumber slices. Serve warm or at room temperature.

The Healthiest Cookie of All

- Saturday, April 30, 2016

                Since the middle ages, people have been turning to oatcakes for quick boosts of energy. The same is true today with recipes that are far more elaborate and tasty, with healthy doses of fiber and iron. Moist and delicious, these oatmeal cookies are just the healthy boost you’ll need to get you through the day.


·         1 cup butter, softened

·         1 cup white sugar

·         1 cup packed brown sugar

·         2 eggs

·         1 tsp vanilla extract

·         2 cups all-purpose flour

·         1 tsp baking soda

·         1 tsp salt

·         1 1/2 tsp ground cinnamon

·         3 cups quick cooking oats


Preheat the oven to 375 ° F (190 ° C).

In a medium bowl, cream together butter, white sugar, and brown sugar. Beat in eggs one at a time, then stir in vanilla. In a separate bowl, combine flour, baking soda, salt, and cinnamon; then stir into the creamed mixture. Mix in oats. Cover, and chill dough for at least one hour.

Grease cookie sheets. Roll dough into walnut sized balls, placing 2 inches apart on cookie sheets. Flatten each cookie with a large fork dipped in sugar.

Bake 8—10 minutes. Allow cookies to cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.

Indulge Your Inner Carnivore

- Wednesday, April 27, 2016

For meat lovers, there’s nothing quite like a good prime rib. And the good news is fixing one at home doesn’t require rocket science.


·         2 TBSP black pepper

·         2 TBSP kosher salt (Diamond or Morton's brand)

·         2 large garlic cloves, minced

·         2 TBSP minced fresh rosemary

·         1 4-rib prime rib roast

·         1 1/2 TBSP olive oil


2 hours prior to cooking, allow prime rib to come to room temperature and season. Preheat the oven to 450° F for at least 30 minutes

1.       In a bowl, whisk together the garlic, pepper, salt and rosemary.

2.       Rub oil on all sides of the prime rib, then sprinkle generous amounts of the herb and spice rub on all sides, pressing it into the meat with your hands.

Roast the prime rib: 

1.       Place the prime rib bone-side down in a high-sided roasting pan, using the bones as a natural roasting rack for the meat.

2.       For the first 15 minutes, cook the roast at 450° F, then reduce oven temperature to 325° F. Continue cooking roast uncovered until a meat thermometer inserted into the thickest part of the roast reads 115°F (medium-rare prime rib) or 125° F (medium prime rib). This is rougly 15 minutes of cooking time per pound of prime rib.

3.       Once the prime rib reaches your desired doneness, remove it from the oven and allow to rest for 20 minutes. As the juices settle inside, the roast will continue to cook.

4.       Stabilize the roast with a carving fork, guiding the knife along the curve of the bones. You can also snip the twine holding the bones onto the roast and remove the bones.

5.       Slice the roast as thin or thickly as you like and serve.

Garlic Parmesan Potato Wedges

- Tuesday, April 19, 2016

These garlic and parmesan seasoned potato wedges are oven roasted perfection.

Serves: 4-6


•3-4 large russet potatoes, sliced into wedges

•4 TBSP olive oil

•2 tsp salt

•2 tsp garlic powder

•2 tsp Italian seasoning

•½ cup shredded parmesan cheese

•Fresh parsley or cilantro (optional), ranch or blue cheese dressing for dipping



1. Preheat oven to 375°. Lightly grease a large baking sheet and set aside.

2. In a large bowl, drizzle potato wedges with olive oil and toss to coat. Then, in a small bowl, whisk together salt, garlic powder, and Italian seasoning. Sprinkle potato wedges with the shredded parmesan, tossing to coat, then sprinkle with seasoning.

3. Place potato wedges on prepared baking sheet in a single layer skin side down. Bake wedges for 25-35 minutes, or until potatoes are fork-tender and golden. Sprinkle with freshly chopped parsley and serve with dressing of your choice for dipping.


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