“Meatless Monday” Recipe of the Week – Vegetarian Shepherd’s Pie

September 13, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Vegetarian Shepherd’s Pie. Shepherd’s Pie gone Vegetarian! Made using Onion, Mushrooms, Carrots, Celery, Green Peas, Spices and more! No Meat Needed for this Pie! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Vegetarian Shepherd’s Pie
Ingredients

2 teaspoons olive oil
1 cup sliced onion
1 package (16 ounces) mushrooms, quartered
1 1/4 teaspoons minced garlic, divided
1 cup sliced carrots
1 cup sliced celery
1 cup frozen green peas
1/4 cup all-purpose flour
3 cups low-sodium vegetable broth
1/4 teaspoon salt
1/4 teaspoon dried rosemary
2 medium russet potatoes, peeled and cubed
1/4 cup fat-free (skim) milk
1 tablespoon light margarine
1/4 teaspoon black pepper
Fresh rosemary (optional)

Directions
1 – Heat oil in large saucepan over medium-high heat. Add onion; cook and stir 3 minutes or until just begins to soften. Add mushrooms; cook and stir 5 minutes or until vegetables are tender. Add 1 teaspoon garlic; cook and stir 1 minute. Add carrots, celery, and peas; cook and stir 5 minutes or until crisp-tender.

2 – Sprinkle flour over vegetables; cook and stir 2 minutes. Add broth, salt, and dried rosemary. Bring to a boil. Reduce heat; simmer 30 to 35 minutes or until thickened.

3 – Meanwhile, place potatoes in medium saucepan. Add enough water to cover potatoes. Bring to a boil over high heat. Reduce heat; simmer 15 minutes or until potatoes are tender; drain.

4 – Beat potatoes, milk, margarine, remaining 1/4 teaspoon garlic, and pepper in medium bowl with electric mixer at low speed until smooth.

5 – Preheat broiler. Pour vegetable mixture into 2-quart casserole. Gently spread mashed potatoes over top. Broil 5 minutes or until light golden brown. Garnish with fresh rosemary.

Yield: 6 servings.

Serving size: 1/6 of recipe.

Nutrition Facts Per Serving:
Calories: 160 calories, Carbohydrates: 28 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 240 mg, Fiber: 5 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/vegetarian-shepherds-pie/

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Kitchen Hint of the Day!

September 13, 2021 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Celery……….

Celery should be crisp, bright pale green, and compact — look for celery with its leaves, because they are great used as aromatic herbs. Avoid wilted, or yellow celery leaves. Store celery stalk wrapped in plastic in the refrigerator crisper.

Tasty Turkey Noodle Casserole

September 3, 2021 at 6:01 AM | Posted in Jennie-O, Jennie-O Turkey Products | Leave a comment
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I have a recipe for a Tasty Turkey Noodle Casserole. To make this Casserole you’ll be needing Flour, JENNIE-O® Extra Lean Turkey Breast Cutlets, Butter, Onion, Celery, Chicken Broth, Half and Half Cream, Egg Noodles, Frozen Peas, Frozen Corn Kernels, Fresh Thyme, Herbed Panko, and Grated Parmesan Cheese. You can find this recipe along with all the other Delicious and Healthy Recipes at the Jennie – O Turkey website. Stay Safe and Make the SWITCH in 2021! https://www.jennieo.com/

Tasty Turkey Noodle Casserole
Soft egg noodles and lean turkey breast cutlets come together with peas, celery and corn in a savory sauce for this Tasty Turkey Noodle Casserole recipe—all for under 500 calories per serving.
Total Time – 1 Hour
Serving Size – 6 Servings

Ingredients

⅓ – cup flour
1 – (17.6-ounce) package JENNIE-O® Extra Lean Turkey Breast Cutlets
3 – tablespoons butter or margarine, divided
1/2 – cup chopped onion
1/2 – cup sliced celery
1/2 – cup chicken broth
1 1/4 – cup half-and-half cream
6 – ounces egg noodles, cooked and drained
1 – cup frozen tiny peas, thawed
1 – cup frozen corn kernels, thawed
2 – teaspoons chipped fresh thyme
1/2 – cup fresh herbed panko
1/4 – cup grated Parmesan cheese

Directions

1) Heat oven to 375ºF. In plastic bag, add flour. Cut cutlets into ¾-inch chunks; add to bag, shaking to coat.

2) In large, deep non-stick skillet, melt 2 tablespoons butter over medium heat. Add onion and celery; cook 5 minutes, stirring occasionally. Add turkey; cook 5 minutes, stirring occasionally. Add chicken broth; cook 2 minutes. Add half-and-half cream; simmer, uncovered, 5 minutes or until sauce has thickened.

3) Stir in noodles, peas, corn and thyme. Transfer mixture to greased 9 x 13-inch baking dish. Melt remaining 1 tablespoon butter. Combine panko, cheese and melted butter; sprinkle over top of casserole.

4) Bake 25 to 30 minutes or until crumbs are golden brown and mixture is bubbly.

Nutrition

Calories – 390
Protein – 28g
Carbohydrates – 34g
Fiber – 4g
Sugars – 3g
Fat – 16g
Cholesterol – 65mg
Sodium – 390mg
Saturated Fat – 11g
https://www.jennieo.com/recipes/tasty-turkey-noodle-casserole/

Wild Idea Buffalo Recipe of the Week – BUFFALO WELLINGTON

September 1, 2021 at 6:02 AM | Posted in Wild Idea Buffalo | Leave a comment
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This week’s Wild Idea Buffalo Recipe of the Week is BUFFALO WELLINGTON. To make this week’s recipe you can use either the Wild Idea Buffalo Tenderloin Steaks or Top Sirloin Steaks. Included are the recipes for a Pate and Marsala or Madiera Sauce. Better than Beef Wellington, it’s Buffalo Wellington! You can find this recipe and purchase any of the Wild Idea Buffalo Products at the Wild Idea Buffalo website. So Enjoy and Eat Healthy in 2021! https://wildideabuffalo.com/

BUFFALO WELLINGTON
(serves 6 to 8)

The traditional Wellington is typically made using the Tenderloin cut and Foie Grois Pate. I find this dish plenty rich without the Foie Gras and prepare a savory vegetable pate instead. You can prepare using whole Tenderloin, or my favorite is using individual pre-cut steaks (Tenderloin or Top Sirloin steaks work well), creating the perfect portion. Another option for hors d’oeuvres, is using our Tenderloin Tips, for a delicious pop in your mouth Petite Wellingtons.

Ingredients:

6 or 8 – 5oz. to 8oz. Tenderloin Steaks or Top Sirloin Steaks, rinsed and patted dry
1 Tb. olive oil
1 tsp. salt
1 tsp. black pepper
2 to 4 sheets Puff Pastry, thawed (4 serving per sheet for 5oz steaks, 2 servings per sheet for 8oz. You may have some scraps left over.)

Ingredients for Pate: (Makes enough for 8 Steaks, or 1 whole Tenderloin. Left overs can be tossed with rice or used in a soup at a later time.)

4 Tb. butter
1 cup onion, diced
4 medium cloves garlic, chopped
½ cup carrot, shopped and flash processed
½ cup celery, chopped and flash processed
2 cups mushrooms, diced
2 cups mushrooms, sliced
1 tsp. fresh rosemary, minced
2 tsp. dry thyme
1 tsp. salt
1 tsp. black pepper
1½ cup’s dry sherry
½ cup red wine

Preparation:

1 – Rub individual steaks with olive oil and season with salt and pepper.
2 – Heat heavy sauté pan over medium high heat and place prepped steaks in hot pan.
3 – Brown for 1 minute each side for 5 oz. cut or 2 minutes each side for 8oz. cut.
4 – Remove from pan, and set aside, loosely covered with saran.
5 – Return pan to heat and add butter, onion, garlic, carrots, celery and seasonings. Sauté for 6 minutes.
6 – Add chopped mushrooms and continue to sauté for an additional 4 minutes.
7 – Fold in remaining sliced mushrooms and sauté for 2 minutes.
8 – Deglaze pan with sherry and bring to full heat. Reduce heat to medium low and simmer until liquids are almost gone, about 10 minutes.
9 – Add red wine and simmer until all liquids are gone, but pate is still moist.
10 – Remove pate from pan and allow it to come to room temperature. Reserve pan, do not wash.
11 – Cut puff pastry into squares, roll out lightly or stretch gently with hands.
12 – To assemble pat juices away with paper towel from the bottom of prepared steaks and place in the center of the pastry. Top steaks with desired amount of vegetable pate. Pull two opposite pastry corners up and over steak and pate, folding in sides. Pinch pastry together, right below pastry corner, leaving a leaf like tab. Repeat with the other two corners. Pinch all together at top, pulling on pastry corners to create a leaf like design. Place Wellingtons on lightly oiled baking sheet or non-stick baking sheet. Wellingtons can be loosely covered with saran wrap and placed in the refrigerator until ready to bake, for up to 2 hours.
13 – Pre-heat oven to 475*. Place Wellingtons in hot oven and bake until pastry is golden brown, 7 to 10 minutes.
Serve with wild rice and Wine Sauce.

Ingredients for Marsala or Madiera Sauce:

2 Tb. butter
1 cup sliced mushrooms
2 cups Dry Marsala, Dry Madeira or lighter bodied red wine
2 cups buffalo or organic beef stock
1 Tb. arrowroot

Preparation:

Return sauté pan to medium high heat and add the butter. While butter is melting, scrape up the brown bits from the bottom. Add mushrooms and sauté for a few minutes. Add wine and stock, and bring to full heat. Reduce heat to medium low and simmer until liquids have reduced to half. Turn heat back to medium high. Mix arrowroot with ¼ cup cold water and whisk into hot sauce. Reduce heat to low. Season to taste. Serve immediately or remove from heat and reheat for later use.
https://wildideabuffalo.com/blogs/recipes/93350785-buffalo-wellington

Sweet Potato Stew

August 31, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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Here’s a recipe for Sweet Potato Stew. To make this Stew you’ll be needing Sweet Potatoes, Onions, Celery, Reduced Sodium Vegetable Broth, Bacon, Fat Free Half and Half, Black Pepper, and Parsley. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Sweet Potato Stew
Take advantage of the sweet potato harvest with this comforting and hearty stew!

Ingredients
1 cup chopped onion
1 cup chopped celery
1 cup grated peeled sweet potato
1 cup reduced-sodium vegetable broth or water
2 slices bacon, crisp-cooked and crumbled
1 cup fat-free half-and-half
Black pepper
1/4 cup minced fresh parsley

Directions
1 – Place onion, celery, sweet potato, broth, and bacon in slow cooker. Cover; cook on LOW 6 hours or until vegetables are tender.

2 – Increase heat to HIGH. Stir in half-and-half. Add water, if needed, to reach desired consistency. Cook, uncovered, 30 minutes on HIGH or until heated through.

3 – Season to taste with pepper. Stir in parsley.

Yield: 4 servings. Serving size: 1 1/2 cups stew.

Nutrition Facts Per Serving:
Calories: 112 calories, Carbohydrates: 18 g, Protein: 5 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 13 mg, Sodium: 280 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/sweet-potato-stew/

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Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
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Stuffed Peppers with Rice, Apples and Bacon – Stuffed Peppers with Rice, Apples and Bacon

August 1, 2021 at 6:02 AM | Posted in CooksRecipes, diabetes, diabetes friendly, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is Stuffed Peppers with Rice, Apples and Bacon. To make this week’s Recipe you’ll be needing Bell Peppers, Rice, Chicken Bouillon Powder, Spices, Garlic Clove, Celery, Zucchini, Mushrooms, Apples, Bacon, Salt, Pepper, and fresh Grated Parmesan Cheese. The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2021! https://www.cooksrecipes.com/index.html

Stuffed Peppers with Rice, Apples and Bacon
These peppers are easy to prepare and make a great side dish to accompany any meal. Try using a variety of colored peppers to add some color to a winter weekday meal.

Recipe Ingredients:
6 medium sized bell peppers
1 1/2 cups instant rice
2 tablespoons chicken bouillon powder
1 1/2 teaspoons dried thyme
2 tablespoons vegetable oil
1 small yellow onion, diced
1 clove garlic, minced
2 large celery stalks, diced
1 small zucchini, diced
1 cup button mushrooms, diced
2 cups apples, peeled, seeded and diced
6 strips cooked bacon, roughly chopped
Salt and ground black pepper to taste
1/4 cup freshly grated Parmesan cheese

Cooking Directions:
1 – Wash peppers. Remove the top of the pepper and clean out the inside. Place peppers on a baking tray, set aside.
2 – Prepare instant rice following the instructions on the back of the box. Add chicken bouillon powder and dried thyme to the rice water.
3 – In a large saucepan, place 2 tablespoons of vegetable oil. Sauté onions until soft, about 5 minutes. Add minced garlic and celery. Sauté until soft. Add zucchini, mushrooms, apples and chopped bacon. Sauté for five minutes Remove saucepan from heat. Add rice and combine ingredients well.
4 – Preheat oven to 350°F (175°C).
5 – Once rice mixture has cooled slightly, stuff each pepper with filling. Place in a 13x9x2-inch baking pan.
6 – Top each pepper with a sprinkling of Parmesan cheese.
7 – Place pan in oven and bake for 35 to 40 minutes until peppers are soft.
Makes 6 servings.

Nutritional Information Per Serving (1/6 of recipe): Calories: 325; Total Fat: 14g; Total Carbs: 43g; Protein: 11g.
https://www.cooksrecipes.com/sidedish/stuffed_peppers_with_rice_apples_and_bacon_recipe.html

Italian Turkey Salad

June 18, 2021 at 6:01 AM | Posted in Jennie-O, Jennie-O Turkey Products | Leave a comment
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I have another Jennie – O Recipe to pass along, Italian Turkey Salad. To make this recipe you’ll need Rotini Pasta, Red Onion, Olives Bell Peppers, Tomato, Celery, Broccoli Florets, Red Cabbage, JENNIE-O® Turkey Breast Roast, and Italian Salad Dressing. You can find this recipe along with all the other Delicious and Healthy Recipes at the Jennie – O Turkey website. Stay Safe and Make the SWITCH in 2021! https://www.jennieo.com/

Italian Turkey Salad
This Italian Turkey Salad is not only delicious, it’s packed with veggies that make for a substantial meal. Made with pasta, vegetables and turkey breast at 360 calories per serving.
Total Time – 30 Minutes
Serving Size – 4 Servings

Ingredients
1 pound rotini pasta
1 small red onion, diced
½ cup sliced ripe olives
½ cup diced red bell pepper
½ cup diced green bell pepper
½ cup diced yellow bell pepper
1 small tomato, diced
4 stalks celery, diced
1 cup broccoli florets
1 cup shredded red cabbage
1 pound shredded JENNIE-O® Turkey Breast Roast
1¼ cups Italian salad dressing

Directions
1) Cook pasta until al dente; drain and cool.

2) In large bowl, combine cooked pasta, onion, olives, peppers, tomato, celery, broccoli and cabbage. Add turkey; toss to mix.

3) Pour dressing over turkey and vegetables. Toss to coat.

Nutritional Information
Calories 360 Fat 5g
Protein 26g
Cholesterol 45mg
Carbohydrates 52g
Sodium 860mg
Fiber 4g
Saturated Fat 1.5g
Sugars 7g
https://www.jennieo.com/recipes/italian-turkey-salad/

Diabetic Side Dish of the Week – Tangy Blue Cheese Potato Salad

June 13, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is a Tangy Blue Cheese Potato Salad. To make this week’s Recipe you’ll be needing Red New Potatoes, Light Mayonnaise, Light Sour Cream, Garlic Powder, Cider Vinegar, Reduced-Fat Crumbled Blue Cheese, and Celery. There is 116 calories and 12 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Tangy Blue Cheese Potato Salad
Put a creamy twist on a picnic classic! Featuring mayo, sour cream, and chunks of blue cheese, this is a simple yet satisfy side for your next trip to the park.

Ingredients
1 pound red new potatoes
1/4 cup light mayonnaise
1/4 cup light sour cream
1/8 teaspoon garlic powder
1 tablespoon cider vinegar
1/3 cup reduced-fat crumbled blue cheese
1/2 cup chopped celery

Directions
Yield:
6 servings

Serving size:
3/4 cup

1. Boil potatoes until tender, drain, and cool. Cut into 1-inch chunks; set aside.

2. Meanwhile, combine mayonnaise, sour cream, garlic powder, vinegar, and blue cheese in medium bowl.

3. Fold in potatoes and celery and mix to combine.

Nutrition Information:
Calories: 116 calories, Carbohydrates: 14 g, Protein: 3 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 10 mg, Sodium: 84 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/sides/tangy-blue-cheese-potato-salad/

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Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
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Appetizer of the Week -Sweet Potato Minestrone

June 12, 2021 at 6:02 AM | Posted in Appetizer of the Week, Appetizers, diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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This week’s Appetizer of the Week is a Sweet Potato Minestrone. To make this week’s recipe some of the ingredients you’ll be needing are Onion, Celery, Sweet Potatoes, Great Northern Beans, Tomatoes, Spices, Kale, Grated Parmesan Cheese and more! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Sweet Potato Minestrone
The calendar is showing October, and that can only mean one thing — we’re in sweet potato season! Perfect for warming up on a crisp fall evening, this hearty soup is jam-packed with nutrients. And with its blend of sweet potatoes, Great Northern beans, tomatoes and kale, it’s as beautifully colored as the autumn leaves

Ingredients
1 tablespoon extra virgin olive oil
3/4 cup diced onion
1/2 cup diced celery
2 cups diced peeled sweet potatoes
1 can (about 15 ounces) Great Northern beans, rinsed and drained
1 can (about 14 ounces) no-salt-added diced tomatoes
3 cups water
3/4 teaspoon dried rosemary
1/2 teaspoon salt (optional)
1/8 teaspoon black pepper
2 cups coarsely chopped kale leaves (lightly packed)
4 tablespoons grated Parmesan cheese

Directions
Yield: 4 servings
Serving size: 1 1/2 cups

1 – Heat oil in large saucepan or Dutch oven over medium-high heat. Add onion and celery; cook and stir 4 minutes or until onion is softened. Stir water, sweet potatoes, beans, tomatoes, rosemary, salt, if desired, and pepper into saucepan. Cover and bring to a simmer; reduce heat and simmer 30 minutes.

2 – Add kale; cover and cook 10 minutes or until tender.

3 – Ladle soup into bowls; sprinkle with cheese.

Note: Choose kale in small bunches with firm leaves and a rich, deep color. Avoid bunches with limp, wilted, or discolored leaves. To remove the tough stems, make a “V-shaped” cut where the stem joins the leaf. Stack the leaves and cut them into pieces.

Nutrition Information:
Calories: 286 calories, Carbohydrates: 48 g, Protein: 13 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 189 mg, Fiber: 11 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/sweet-potato-minestrone/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
https://www.diabetesselfmanagement.com/subscribe/

Wild Idea Buffalo Recipe of the Week – JAMAICAN SOUP

April 28, 2021 at 6:02 AM | Posted in Wild Idea Buffalo | Leave a comment
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This week’s Wild Idea Buffalo Recipe of the Week is a JAMAICAN SOUP. A Caribbean Soup loaded with plenty of flavor! You’ll be needing the Wild Idea Buffalo Chuck Roast, Olive Oil, Jerk Seasoning (recipe included), Buffalo Bone Broth, Water, Yams, Carrots, Celery, Onion, Black Beans, and Cilantro. Also included is a recipe for the Jerk Seasoning. You can find this recipe and purchase the Wild Idea Buffalo Italian Sausage along with all the other Wild Idea Products at the Wild Idea Buffalo website. So Enjoy and Eat Healthy in 2021! https://wildideabuffalo.com/

JAMAICAN SOUP
Take the chill off with a taste of the Caribbean. Loaded with flavor, vegetables and goodness. This is one for the recipe file!

Ingredients:

1 – 3 lb. Wild Idea Buffalo Chuck Roast, remove netting, rinse and pat dry

2 – tablespoons olive oil

4 – tablespoons jerk seasoning

4 – cups buffalo bone broth or organic chicken broth

2 – cups water

4 – cups yams, chopped

3 – cups carrots, chopped

2 – cups celery, chopped

2 – cups onion, chopped

1 – can black beans, drained and rinsed

1 – head cilantro, chopped

Preparation:

1 – Preheat oven to 500°. While oven is heating roll the roast in two tablespoons of the oil and rub with 2 tablespoons of jerk seasoning in a heavy pot.
2 – Place the pot in the preheated oven and roast uncovered for 15 minutes.
Add two cups of broth and one cup of water to the pot and continue to cook for 10 additional minutes.
3 – Reduce the oven temperature to 350°, cover the pot and continue to roast for 2½ hours.
4 – Toss the chopped vegetables (except the cilantro) with the remaining two tablespoons of jerk seasonings. Cover and set aside.
5 – Remove the pot from the oven and turn the roast over in the juices. Cover and allow it to rest for 10 minutes.
6 – Remove the roast from the juices and place on a cutting board. Place the pot with the juices on the stovetop over medium high heat and add the prepped vegetables.
7 – Chop or pull the meat apart and add back to the pot.
8 – Once the soup reaches a full boil, reduce heat to simmer until vegetables are tender. About 20 minutes.
9 – Add the black beans and the cilantro and stir to incorporate.
10 – Taste and season to your liking. (I added another teaspoon of salt.)
11 – Serve and accompany with crusty bread.

Jerk Seasoning

A wonderful aromatic blend of spices with a little kick!
Ingredients:

1 – tablespoon onion powder

1 – tablespoon garlic powder

1 – tablespoon brown sugar

2 – teaspoon red pepper flake

2 – teaspoons salt

1 – teaspoon black pepper

1 – teaspoon allspice

1 – teaspoon cumin

1 – teaspoon thyme

1 – teaspoon paprika

1 – teaspoon crushed fennel

½ – teaspoon cinnamon

½ – teaspoon ginger

* Sift spices together and store until needed.
https://wildideabuffalo.com/blogs/recipes/jamaican-soup

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Aldis Ferlach O'Peigh

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