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Tami's Kitchen:  Recipes and ideas for local food in season


Quick, warm, and gooood. It's cool out now and it's nice to have a good hot meal when you wake up or when you come home from a long day at work. However, it's not good if you're short on time and all of your good ideas mean 3 hours in the kitchen!

So, I bring you some fast, easy, warm, delicious, and nutritious fall treats that can be ready for you in no time at all. Enjoy and just look for my simple prep tips to make these recipes successfully simple for you.


Breakfast Brown Rice *prep tip* use your leftover brown rice and this is ready in less than 5 minutes

Breakfast brown rice with apples

2 c cooked brown rice
1 small apple, chopped
1/4-1/2 c non-dairy milk
dash of cinnamon
1 tbsp raw honey or molasses
Optional add ins- dried cranberries, raisins, almonds, pecans, sunflower seeds

Put your cooked rice in a pot over medium heat with milk and stir. Add in apples and spices, and any dried fruits you are using. Stir and cook over medium heat for 5 minutes until heated through. Sweeten and stir. Top with nuts or seeds and serve.
Serves 2

Split pea soup
*prep tip* Chop up your veggies and put everything in the slow cooker before you go to bed and it will be done when you get up in the morning. This warms up in a few minutes on your stove top Or do it in the morning and let it simmer for the afternoon and it's ready for dinner when you are! This freezes really well too, so make a big batch and store some for another chilly evening in the future.

1 onion, chopped
3-4 cloves garlic, minced
2 c dry split peas
1 1/2 tsp salt
8 c veg stock
4 carrots, chopped
salt and pepper to taste.

Put everything in a crock pot or slow cooker.
Cook on high for 4 hours or low for 6-8 hours.

Ginger maple roasted Fall vegetables:
*prep tip* This take a bit of assembling but for the most part it's sitting in the oven and doesn't need your supervision. It makes a lot so if you do this once a week you have a side dish of awesome veggies all week long.  Prep it up and put it in the oven and then go play a game of cards or something, It's pretty easy when you really think about it. Reheats easily in oven or toaster oven.

1 sweet potato 
2 carrots 
1 acorn squash
1 onion
2 inches of ginger root
1/4 c pure maple syrup
1 ½ c vegetable stock

Preheat oven to 375
Cut potato, carrots, squash and onion into chunks and place in baking pan. Pour in vegetable stock and maple syrup. Peel and grate the ginger root and sprinkle over the top. Stir well.
Cover and bake for 45 minutes or until potato and squash are tender.


Tamara Flanders is a Holistic Health Counselor and graduate of the Institute for Integrative Nutrition.  Her health coaching practice, Your Body Awake, is located in Rexford, NY.  Learn more at her website www.yourbodyawake.com

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