Convenience Foods?

Let's face it there are days, even weeks, that are so busy you don't have time to cook everything from scratch. What are you going to do? How are you going to continue to eat whole foods and have food quickly?

One of my go-to quick meals is rotisserie chicken. I love that it is already cooked and a whole food. I'm fortunate enough to have two major health food stores in easy driving distance. Both of these stores sell rotisserie chicken. Both of them use free range, hormone free chicken. I can feel good about purchasing this. I am also thrilled they are about the same price, and often less than, purchasing a raw chicken that I must cook up. Many of the local grocery stores have them too.

What can you do with one of these chickens? There is the obvious. Cut it up and eat it with veggies. What if you don't want to cook veggies? Salad bar! Fresh veggies only though; don't go for any of the prepared salads whose ingredients may be questionable. Those salads will add hidden sugars and fats you likely don't want. Stick with the fresh raw veggies and a small amount of dressing on the side. I've been known to purchase frozen veggies to go with the chicken. They heat up fast. They are not fresh but they are better than nothing on a day when you are really not interested in the kitchen.

For a two-adult household  a whole chicken provides at least three meals. The breasts are one meal, and then the leg/thigh portions another. Then pull the remaining meat off the bones and make a chicken salad. It might only be enough for one depending on the size of the appetite. I see the chicken salad as a "bonus meal". Now, don't throw the bones away. Freeze them in a zipper plastic bag! When I have collected 2 or 3 of these I'll make a rich flavorful broth.The way I prepare this delicious chicken broth pulls the nutrients out of the chicken bones and puts them into the broth, and it makes my home smell like love is cookin' in the kitchen. My "Bone Soup" is a healthy tonic, and I can use it for a variety of recipes. Sometimes I have a cup of this basic stock to warm my belly; sometimes I just freeze it into small containers for future use. Other times I use it as the base for a hearty veggie soup. I love knowing I'm adding in extra nutrition, and I also love that I'm able to be so thrifty with all these meals from one affordable purchase!

Bone Soup 

bones left from 2-3 chickens
1 bunch parsley
1 onion coarsely chopped
3 cloves garlic peeled and crushed

Put all ingredients in a large soup stock pot and cover with water. Simmer for 10-12 hours. As the bones soften, they release their calcium. Strain the broth (keeping any bits of meat is optional, after 10 to 12 hours the small amount of meat is flavorless). Use this rich broth as you would any other stock.

Another Soup

Though we woke to overcast skies and a chill in the air but the day turned sunny by mid-afternoon. The intense winds that blew away the clouds lingered. Leaves rustled across the lawn and trees swayed. It inspired me to make soup. I had two kinds of kale and a white sweet potato from my CSA box (Community Supported Agriculture). The big orange squash, yellow onion, garlic, and canned beans were lurking waiting to become something delish. 

While I've been lazy lately about peeling squash and sweet potatoes I decided this soup needed the extra attention. I diced up the onion and sauteed it in 2 tsp olive oil until it was clear. I added 4 cloves of minced garlic to it and cooked them a bit longer. I then added a gallon of water and started peeling and chopping. All the veggies were tossed into the pot along with 2 tsp sea salt. After an hour and a half of simmering I had a lovely stew like soup!

Chilly days are meant for soup!

We were supposed to hike today. The plan was to hike/run about 6 miles. We woke to overcast skies. Well, more like socked in mountains. Viewing the mountain tops was impossible. Since our hike was up there in elevation and we had already been warned that wet ground would make it dangerous we opted for plan b. Plan b involved rehanging the nets that hold the yoga balls in the gym and shopping for food. Plan b was much less glamorous. To cheer us and warm the house I opted to make soup. Wonderful chill chasing soup!

Sunday Chill Chasing Soup

2 leeks, washed and sliced
1 bunch kale, washed and chopped
3 sweet potatoes, peeled and diced
2 cans black beans, rinsed and drained
1 tsp sea salt

Put the leeks, salt, and 3 quarts of water to boil in a stock pot. When leeks are limp and have transferred their flavor to the water (about 25 minutes) add sweet potatoes and cook for another 10 minutes. Add the kale and simmer for an additional 15-20 minutes or until the kale and sweet potatoes are soft. Add the beans and heat through for another 5-10 minutes.

Leeks are grown in sandy soil. They often have traces of mud inside their many layers. To clean them easily cut the roots off and slice them open long wise. Rinse thoroughly. Allow them to drain before chopping.

Early Fall

What a beautiful run it was this morning! The fog was still hanging low at 9. We chose to run through the trails of The North Carolina Arboretum and Bent Creek Experimental Forest. The run included 9.5 miles of single track trail and gravel paved forest roads. More than half of the run was along water, Bent Creek itself and Lake Powhatan which is in the above photo. By the time we were done the fog was gone, the skies were blue, our bellies were hungry, and our bodies were tired. I must say it was the most perfect last day of September ever!

In honor of the coming Fall season I decided to spend the afternoon knitting on a sweater and making butternut squash soup. The sweater is almost complete. One sleeve is lacking 4 inches. I'd love to complete it tonight. I might have to bail. I might just have to go to bed. That run has me tuckered out and the warm soup has me feeling satisfied for the night.

Butternut squash is one of the more common hard winter squashes. I've chosen it today because it is so easy to find. This soup can be made completely vegan, vegetarian, or with chicken. I chose the vegan version but will tell how to make each.

Butternut Squash Soup

1 large butternut squash
1 large sweet yellow onion
1/2 heart of celery
1 tsp sea salt
1 tsp turmeric
2 tsp powdered ginger
1 can coconut milk (for the vegan version)
1 cup milk (for the vegetarian version)
4 quarts chicken stock (for the meat eaters)
1 pound diced cooked chicken breast (also for the meat eaters)

Peel and dice the squash. I cut it into rounds and then cut off the edges of the rounds before dicing up. It seems easier for me to peel it that way. Clean and chop the celery. You don't need to cut the celery too small.. Slicing at about every 1/4-1/8 inch along the stock is fine. I used the leaves too. As long as they look good they are fine to eat. Peel and coarsely chop the onion.

All the cut veggies go into a very large pot and are covered with water. Unless you are planning to do the chicken version and then you are adding the chicken stock instead of water. The salt and spices are also added at this point. Then it is a nice long slow simmer until the veggies are soft through. This is where the knitting comes in handy. Knit a few rows and then stir the pot.

Once everything was cooked through my pot looked like this. If you are making the chicken version here is where you add the diced chicken breast.

It can be served up as is or blended with coconut milk or milk to make a creamed soup. Here is what the chunky soup looks like.

I added a can of coconut milk and blended it with a hand blender. This task could also be completed using a food processor and processing in small batches. Once blended I served it garnished with roasted pumpkin seeds.