{Slow Cooker} Steak & Squash Harvest Stew

Steak and Squash Harvest Stew comes together in the slow cooker for a hearty, healthy meal that is perfect for dinner on busy weeknights -- weekend meals too!I felt it for a second, the cooler morning that is. So I pulled out fringy scarf, boots and slow-cooker – yeehaw, fall weather is here. But, it was a total fake out, ended up being 90 degrees that day. Even though I shed my fall finery, my Crock Pot creation was a dinner winner not about to be tossed.  Rich, meaty, hearty and amazing nutritious thanks to wholesome ingredients like lean beef, pumpkin, acorn and butternut squashes.

You absolutely must pin this photo below if you like healthy, hearty and helpful! 

Steak and Squash Harvest Stew comes together in the slow cooker for a hearty, healthy meal that is perfect for fall and winter meals.

I originally made this recipe for my friends at BeefLovingTexans.com, I almost tried to call it Chili but then remembered some Texans don’t think beans belong in chili. Well, heck, I don’t care – I think everything belongs in chili! This one has a bit of chipotle chili powder to add smoky spice, but feel free to tone it down or kick it up with your favorite chili seasonings. chipotle-beef-butternut-pumpkin-chile-browning-meat

The beauty of this recipe is just dumping all the ingredients into a slow cooker and walking away. I prefer to sear my chili meat (I cubed up a sirloin steak) because that magical caramelization process that happens in the skillet creates a deeper, more complex flavor. But, if you are pressed for time, the stew still turns out dang delicious if you just dump the uncooked beef straight into the slow cooker crock.

Come to a hearty, healthy bowl of stew filled with pumpkin, squash, kidney beans and meaty steak morsels. Smokey chipotle and a touch of maple syrup magnify the taste magic of this easy slow cooker, crock post recipe. It's a great make ahead dinner when we want soup during fall and winter cold weather season.

I was worried the kids would be suspicious of the trio of winter squashes in the dish – pumpkin, acorn and butternut. But, they loved it and a new autumn family favorite was born – especially when paired with some cast-iron skillet cornbread. I can’t believe I’ve never shared this recipe in photo below — it’ll be served up on the blog next week! COME BACL!

Jalapeno Cheese Cornbread Skillet

So, why don’t you make this Steak & Squash Harvest Stew for supper this weekend – free yourself up some time to hang out with the family, hit a hay ride, visit the pumpkin patch, get lost in a corn maze.  It’s also a great little warmer-upper for those chilly afternoons tailgating and talking all things football or for the neighborhood Halloween potluck!

So, do you have a special family chili (errrr, I mean “stew” recipe)? Doing any special fall activities this weekend? Please share in the comments below – XOXO, Jennifer

{Slow Cooker} Steak & Squash Harvest Stew
Prep Time
10 mins
Cook Time
6 hrs
Total Time
6 hrs 10 mins
 
Fall in love with this healthy, hearty stew featuring pumpkin, acorn and butternut squash -- toss in slow cooker to skimmer all day, come home to dinner!
Cuisine: American, Southwestern
Servings: 4 servings
Ingredients
  • 2 tablespoons avocado oil or, other high smoke-point oil
  • 1 tablespoon chipotle chili powder or sub your favorite blend
  • 1 pound lean beef stew meat cut in bite-size cubes huck, round, eye, rump roasts, etc)
  • 1 medium assorted chopped vegetables (onions, bell peppers, carrots, broccoli, asparagus, etc.)
  • 8 ounces (16-oz) package frozen butternut squash cubes, thawed or fresh
  • 8 ounces acorn squash cubed
  • 1 15-oz can kidney beans, drained and rinsed
  • 1 15-oz fire-roasted diced tomatoes with juice
  • 8 ounces canned pumpkin puree about half a can
  • 1 15-oz fire-roasted crushed tomatoes with juice
  • 1 15-oz can beef broth
  • 2 tablespoons real maple syrup
  • 1/2 to 1 teaspoon dried red pepper flakes
  • 1 teaspoon salt
Instructions
  1. In a large skillet, heat oil over medium-high heat. Add chipotle chile powder and “bloom” in skillet by stirring around constantly for approximately 1 minute. Add stew meet and brown; add to 4 qt. to 6-qt. slow cooker.
  2. To slow cooker, add onion, squash, beans and pumpkin. Stir in the tomatoes, broth, syrup, red pepper and salt. Cover and cook on low for 6-8 hours or until meat is tender.
  3. Serve with desired toppings such as sour cream, cheese and green onions

“Almost Instant” Spicy Shrimp Spinach Soup, Just Add Hot Water

thefitfork jennifer fisher paddle boardLife is an adventure and many days, I’m so worn out from my adventuring that I just don’t want to make a meal – especially, if my husband and boys are gone doing their own thing, and it’s just me! But, a nourishing meal is a must to keep me fueled up for the next epic event – be that training for an obstacle race, stand up paddle boarding all day, or hurdling over parking lot puddles on my way into the store!

Spicy Shrimp and Spinach Soup with Marzetta Marinara

Today, I’m sharing a single-serve lunch or dinner solution that is, I must say, quite genius! It’s a “Just Add Hot Water” Spicy Shrimp Spinach Soup that is perfect for an almost instant fix when you’ve got the hangries.  The idea is to fill up a glass jar about halfway with fresh ingredients (like marinara, veggies, brown rice and cooked shrimp), stick in the fridge until ready to eat, and then add boiling hot water and shake, shake, shake before slurping up! When you have to work at your desk through lunch, this almost instant soup recipe is 100x better than peanut butter crackers out of the vending machine and can be made just as fast by nabbing hot water from the break room. picy Shrimp Spinach Soup - just add hot water!  The perfect meal for lunch at your desk on nights when kids have to make their own!

Mezzetta Spicy Shrimp Spinach Soup

Just pour in 1 1/2 cups of water heated in microwave, coffee pot or hot water spigot!

But, it’s not only for eating outside the home. If you fancy yourself a meal prepper, multiply this single-serve soup recipe and feed the family all week! Keep loaded in the fridge and your kids can make their own on those busy nights when no one is (unfortunately) sitting down for dinner at the same time. Spicy Shrimp Spinach Soup

I can always count on Mezzetta® Marinara to help me whip up a quick and easy meal, whether it simple zoodles with sauce or an egg poached in marinara (yum)!  I’m all about the #MarinaraSauce . . . every jar of Mezzetta® Marinara is packed with the world’s best tomatoes hailing from the rich soils of Italy’s San Marzano region. Mezzetta® believes in using the fewest, freshest and finest ingredients in their marina sauces (which also contain no added sugar, unlike many other brands).There are six delicious flavors of Mezzetta® Marinara including the Calabrian Chili & Garlic (used in my recipe), Italian Plum Tomato, Whole Garlic & Sweet Basil, Caramelized Onion & Butter, Truffle, Porcini & Cream, and Parmigiano Reggiano

Mezzetta Pizza SauceMezzetta® also makes a pizza sauce that is out of this world!

Use it on pizza or spread it on a panni!

 

Mezzetta Win 11 day trip to Italy

You know what would be a great break from all this business of life? A fabulous Italian adventure!!! I have always dreamed of this trip, it is on my bucket list!  Mezzetta® is giving away an 11-Day Italian Vacation to Italy, you need to ENTER NOW!  One winner (and one guest) will attend culinary experiences (including cooking class and farm tour) in the San Marzano region of Italy and explore other cities of Italy. The Grand Prize trip consists of the round trip coach air transportation between the major commercial airport nearest winner’s residence and Rome, Italy, the culinary experience and tour of Italy. CLICK HERE TO ENTER

What adventure is at the top of your bucket list? What are your everyday adventures? Have a creative use for marinara sauce? Please share in the comments – XOXO, Jennifer

"Almost Instant" Spicy Shrimp Spinach Soup, Just Add Hot Water
Prep Time
10 mins
Cook Time
1 min
Total Time
11 mins
 
Add boiling hot water to a jar full of fresh ingredients, shake, pull out a spoon and . .. viola, you've got a quick and healthy meal solution for lunch or dinner! Yay for portable instant soup!
Course: Appetizer, Condiment, Main Dish, Pasta, Soup
Cuisine: American, Italian, Mediterranean
Servings: 1 serving
Ingredients
  • 1/2 cup Mezzetta® Marinara- Calabrian Chili & Garlic
  • 1 teapsoon egetable stock base paste (I like Better than Bullion brand)
  • 1 teasponn soy sauce
  • 1/2 cup cooked brown rice
  • 1 cup packed chopped fresh spinach leaves
  • 2 tablespoons finely chopped green onion
  • 2 tablespoons finely chopped yellow bell pepper
  • 4 ounces pre cooked shrimp
  • 1 1/2 cups boiling or very hot water
Instructions
  1. Layer all ingredients in quart-sized jar with sealing lid. Keep chilled for up to four days until ready to eat. When ready to serve, add 1 ½ cups boiling water (from microwave, tea kettle or coffee pot) and pour into jar. Add lid and shake well to combine, open and enjoy! Serves !

Best Ever Super Secret Chili Recipe + Beef Browning Tip

Best Ever Secret Beef Chili

I hope you have a big spoon at the ready, my recipe for Best-Ever Beef Chili is, well, THE BEST! With freezing temperatures and heated football bowl games going down, this big pot of spicy, rich and blissfully beefy chili is what to serve by the mug, bowl or trough.

Southwestern Steak Chile - TheFitFork.comI typically make chili by breaking down a roast into bite-sized chunks, my kitchen stampeded causing Southwestern Steak Chili is a family favorite. However, the kids love ground beef (and so does my food budget) and requested a chili made with their favorite food group — hamburger meat!

Won’t lie, I was a little worried that the ground beef would come out dry and the beefy taste might get downed out by bold chili spices. After reading an article in Cooks Illustrated on achieving “better browning through science,” I knew I had to try their technique of using a baking solution on meat to enable proteins to attract more water and hold onto it during cooking and also create a higher pH level to speed up the desirable Maillard reaction (basically, the harbinger of caramelization). My dad reported success using this method to keep steaks juicy and tender, and I hoped this easy hack would help improve the taste and texture of my chili’s ground beef.

So, how does this baking soda beef hack work? Typically, when ground beef is cooked on the stove top, so much water and liquid is expelled that the beef chunks just end up steaming in their own juices  — very little actually browning happens.  When cooked to the point of most water evaporating, the batch of beef will be unpleasantly overdone. However, by gently tossing a baking soda solution with the meat (about ¾ teaspoon baking soda to 2 tablespoons water for 2lbs of grind) and letting sit for 15 to 20 minutes before cooking , beef loses less liquid, browns faster and tastes better. Ground Beef browned traditionallyI tried it myself with 80/20 Chuck Ground Beef and I must say, I was impressed! The ground beef cooked “as-is” was almost immediately was sitting in a pool of liquids (as you can see from the picture) and when taste-tested seemed a little rubbery and bland.

Ground Beef browned with baking soda

However, the baking soda treated beef immediately started to brown in the pot. And, while there was still a fair deal of liquid released, it was noticely less so than the previous batch (Cook’s illustrated said about 10% less liquid, I felt like maybe even a little more).  More noticeable though, was the taste – the baking-soda treated batch had a richer, more complex caramelized flavor and was markedly juicier. In fact, the cooked beef was so yummy; I worried about taste-testing my way through the whole pile before I even started the rest of the chili!

So, my final recommendation on this “baking soda treatment” is definitely try it and see what you think! It does take little bit of pre-planning because you have to let the solution sit on the meat for 20 minutes, but you can have that going while you prep the other ingredients.

Best Ever Secret Beef ChiliSo, here is my  Best Ever Ground Beef Chili recipe, – every spoon is a mouthful of meaty goodness. It’s rich and spicy, without being too heavy or too “hot” for kids – I think you’ll really like it. But, feel free to use this baking soda technique with any beef chili recipe!

Mugs of Super Secret Ground Beef Chili -horiz

If you’re looking for other delicious chili recipes, check out this collection I curated for Mode! And, also head over to the Texas Beef Council for more inspiration.

 

Check out Life-Changing Beef Chili Recipes to Warm Winter

by The Fit Fork at Mode

Do tell, do you put beans in your chili? Do you like spicy or mild? What toppings do you put on top?  Please share in the comments below – XOXO, Jennifer

Super-Secret Ground Beef Chili Recipe
Prep Time
15 mins
Cook Time
2 hrs
Total Time
2 hrs 25 mins
 
Course: Main Dish, Soup
Cuisine: American, Southwestern
Servings: 8 servings
Ingredients
  • 2 pounds 80 percent lean Ground Beef Chuck
  • 2 tablespoons water
  • 3/4 teaspoon baking soda
  • 1 medium yellow onion, finely chopped
  • 2 tablespoons minced garlic
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon dried oregano
  • 2 teaspoons salt
  • 1/3 cup finely crushed tortilla chips
  • 14.5 ounce can beef broth
  • 14.5 ounce can tomato sauce
  • 14.5 ounce can fire roasted diced tomatoes
  • 15 ounce can pinto beans with liquid
  • 2 teaspoons brown sugar
Instructions
  1. Add ground beef to bowl and drizzle with solution of 2 tablespoons water and ¾ teaspoon baking soda. Gently break apart beef with hands to distribute, but do not over knead (causes toughness). Let sit for 15 to 20 minutes.
  2. Meanwhile, heat oil in large Dutch oven pot over medium high. Add onions and cook for about 5 minutes until softened, stirring as needed. Mix in garlic and cook for another minute.
  3. Add treated ground beef to pot and cook, while stirring and breaking up into chunks. Brown beef for approximately 12 to 15 minutes or until no longer pink.
  4. Add chili powder, cumin, paprika, oregano and salt to beef mixture and continue to cook, stirring constantly, until spices begin to bloom and become fragrant, about 2 minutes.
  5. To pot of beef, add finely crushed tortilla chips, beef broth, tomato sauce, diced tomatoes, beans with liquid, and sugar. Bring to a boil and then put lid on Dutch oven and transfer to a 275 F degree oven for approximately 1 to 2 hours, or until flavors have developed and sauce is thickened. .
  6. Remove from oven and let cool, uncovered for 10 minutes. Season with additional salt and pepper, if needed, to taste.
  7. Serve with rice or tortilla chips and other toppings of choice including cheese, avocado, red onion, cilantro, etc

Thai Carrot Crab Noodle Soup + #KeepingFitFun

Thai Carrot Crab Noodle Soup is a powerhouse of nutrition -- feel free to swap out the protein for chicken or shrimp , if needed.January is National Soup Month, so I’ve been busy making a new pot of healthy, hearty and warming comfort every couple days – I will share everything in a Soup Roundup soon!  Meanwhile, I hope you enjoy my latest creation – Thai Carrot Crab Noodle Soup! It’s so delicious and packed with oodles of healthy veggie ingredients along with brown rice noodles. I’ve used crab in the recipe (mainly I was looking for an excuse to eat crab), but shrimp or chicken would make perfectly acceptable and yummy substitutes.

Thai Carrot Crab Noodle Soup is a powerhouse of nutrition -- feel free to swap out the protein for chicken or shrimp , if needed.

Y’all know with my busy family, work and fitness training schedule, I’m a convenience lover – but keep in mind I stock up on HEALTHY helpers, not your typical sodium, sugar and fat-loaded convenience products.  Some of the convenience ingredients I’ve used in the soup recipe to reduce prep time include the Power Blend from Mann’s  Vegetables (a blend of Brussels sprouts, Napa cabbage, kohlrabi, broccoli, carrots and kale) and Odowalla 100% Carrot Juice. I also used Better that Bouillon Vegetable Base and  the Thai Brown Rice Pad Thai Noodles from Explore Asian (see my past recipes), as I find they taste super and the texture holds up really well!

Thai Carrot Crab Noodle Bowl

I’m also sticking to my intention to #KeepFitFun in 2016 with handstand and backbend practice – just like I was some sort of kid!

Spiced Beet & Carrot SoupLooking for another quick and unique carrot soup recipe? Try this Spiced Beet and Carrot Soup from CookingLight.com . . . its a delicious riot of root veggies!

 

 

 

 

 

So, what is in your soup pot this week? What are you doing to #KeepFitFun ? Please share in the comments below – XOXO,  Jennifer

Thai Carrot Crab Noodle Soup
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 
Enjoy the exotic taste and oodles of healthy veggies along with brown rice noodles in this easy Thai inspired soup recipe.
Course: Main Dish, Soup
Cuisine: Asian
Servings: 6 servings
Ingredients
  • 2 tbsp olive oil
  • 1/2 cup chopped red onion
  • 1 tbsp minced garlic
  • 1 tbsp minced ginger
  • 2 to 4 tsp Thai red curry paste depending on heat preference
  • 10 oz bag of favorite vegetable slaw without dressing * (or hand prepped equivalent)
  • 16 oz fresh carrot juice
  • 1 15-oz can light coconut milk
  • 6 cups vegetable or seafood broth
  • 2 tbs lime juice
  • 1 tbs fish sauce
  • 8 oz lump crab meat
  • 4 oz dry brown rice noodles
  • 1/4 cup chopped fresh cilantro
  • Garnish lime wedges
Instructions
  1. Heat olive oil over medium-high in large stock pot. Add red onions and sauté for 2 to 3 minutes until slightly softened.
  2. Add ginger, garlic and curry paste and sauté for 1 to 2 more minutes until fragrant.
  3. Toss in bag of veggie slaw (no dressing!) and stir for 30 seconds to coat with spices.
  4. Add carrot juice, coconut milk, vegetable broth, fish sauce and lime juice to stock pot. Bring to boil and then reduce heat to medium low to simmer for 5 minutes.
  5. Add brown rice noodles and simmer for an additional 15 minutes. Add crab during last 5 minutes of cooking.
  6. Remove from heat and stir in cilantro. To serve, garnish with lime wedges.

Comforting Chicken & Rice Soup Recipe – Really Helps You Feel Better!

Comforting Chicken and Rice SoupThis is a bad news, good news post. Unfortunately, it’s that time of year when the sneezes, sniffles and the stuffy-head crud comes on. But the upside is that a comforting bowl full of chicken soup (your grandmother’s remedy) actually has some merit to making you feel better — plus, it tastes great too!

Best Ever Chicken and Rice Soup

fort davis boysI whipped up a huge batch of my  Best-Ever Chicken and Rice Soup when the kids came back from our recent trip to the mountains feeling under the weather. I had them licking their colds . . . and the bottom of their bowls in record time.

Dozens upon dozens of scientific studies have investigated the basis for this centuries-old remedy — from how the hot temperature unblocks stuffy airways to how the zinc found in certain ingredients might just shorten the length of a cold. Science aside, it’s pretty much agreed on that slurping up soup helps keep you hydrated, chases away chills associated with fever and reduce certain annoying symptoms of being sick. Plus, the addition of turmeric, a golden spice related to ginger, helps to provide the antioxident power you need to start feeling better.

Immunity Boosting Turmeric Chicken Soup takes away the chills and provides nutrients you need to start feeling betterIf you’re not feeling up to par, please see a doctor to make sure it’s nothing serious. But, I’d also highly recommend a batch of my Best Ever Chicken and Rice Soup.

<——- PIN THIS

This easy soup recipe is also ideal for light dinner and lunch leftovers to keep your wellness in check every day of the year.  Plan ahead and double the recipe – freeze in single serve portions for busy or sick day convenience.

Best Ever Chicken and Rice Soup with Instantly Fresh Herbs

instantly fresh herbsI’ve used Instantly Fresh Italian Herb Blend as a recipe shortcut to lighten and brighten the broth – it’s a medley of basil, oregano, garlic, red onions, red pepper, marjoram, rosemary and sage conveniently bottled together. I love these freeze-dried Instantly Fresh Herbs by Litehouse Foods — they have a huge assortment (I also love the Mint). Find them in the produce section or herb aisle of your grocery store. Head over to my Instagram profile (@thefitfork) now through this Monday (1/4) at midnight for a flash giveaway for three free product coupons. Look for my Chicken Soup photo and follow the post instructions to enter.

Do you have a home remedy for times when you’re feeling under the weather? What is your favorite soup? Please share in the comments below, XOXO — Jennifer  

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Best Ever Chicken & Rice Soup
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
 
Course: Soup
Cuisine: American
Servings: 8 large bowls
Ingredients
  • 1 cup (dry) white or brown rice (plus water to cook rice)
  • 8 cups additional water
  • 1 pound boneless, skinless chicken breast
  • 8 cubes chicken bullion
  • 2 tablespoons olive oil
  • 1 large white onion, finely chopped
  • 1 medium yellow bell pepper, seeded and finely chopped
  • 2 long celery ribs, finely chopped
  • 2 large carrots, finely chopped
  • 2 cloves minced garlic
  • 1 teaspoon ground turmeric
  • 2 tablespoons Instantly Fresh Italian Herb Blend
  • 4 tablespoons butter
  • 4 tablespoons all-purpose flour
  • salt and pepper to taste
Instructions
  1. Prepare rice according to package instructions. Set aside. In large stock pot, boil chicken breasts in water for 15 to 20 minutes or until no longer pink inside and internal temperature reaches a minimum of 165 F degrees.
  2. Remove chicken breasts from pot, but do not discard water. Skim off any residue not desired in soup. When chicken is cool enough to handle, pull apart with fingers or fork into large shreds. Add back to pot with water. Add bouillon cubes. Turn heat to medium low and simmer, stirring occasionally.
  3. Meanwhile, add olive oil to large skilled and bring to medium high heat. Add chopped onion, bell pepper, celery, and carrots. Sauté for 5 to 7 minutes or until vegetables are softening. Add garlic and continue to cook for 1 more minute.
  4. Add vegetables to stock pot with chicken. Return skillet to stove top. Add Instantly Fresh Herb Blend to pot with chicken and vegetables, keep simmering and stirring occasionally.
  5. To make thickening roux, melt butter in skillet over medium heat. When butter is beginning to bubble, whisk in flour and stir constantly and quickly for several minutes, or until it has turned a light golden brown. Remove skillet from heat and allow roux to cool a bit.
  6. Once roux is no longer hot (can be warm), scrape into stock pot and stir well to combine. Stir in prepared rice. Season with salt and black pepper to taste. Continue to simmer soup for 15 more minutes, or until everything heated through.