Cinnamon

Cincinnati-Style Chili

Growing up in the Cincinnati area meant I had my fair share of coneys and 3-ways.  Cincinnati-Style Chili dates back to the 1920’s  when an immigrant from Macedonia started serving it in his Greek restaurant. It is a Mediterranean spiced meat sauce that definitely isn’t your typical chili. For the full history, check out this page.  Most of my life, my hometown, about 20 minutes west of Cincinnati, had a Skyline chili.  GoldStar came to compete several years later, and I think in the early days there was even an independent chili restaurant too.  We spent lots of Friday nights at Skyline after football or basketball games. We also held fundraisers there for various sports and cheerleading. It was pretty much a staple in our diet.

I’m not sure why but for some reason they always served oyster crackers alongside all the other carbs too, which as a kid was a great snack while you awaited your meal. Fast forward to now, times have changed a bit for us and our diet, but when I think of comfort food, this is it for me. The best part about this meat sauce is I can still enjoy the comfort of childhood without the high carbs by serving it over Spaghetti Squash topped with cheddar cheese. And just for the experience, I gave the kids some Simple Mills Crackers on the side. A little bit to my surprise, my kids love this dish too. My daughter said it tastes better than cake! This week I’m making it for a potato bar at the Victory Project, which should be yummy too!

To all my fellow Cincinnatians or those ready to try a new dish.. enjoy! It’s perfect to try for any Super Bowl festivity.

Dr. Hartzler

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Cincinnati-Style Chili
For a taste of what everyone in Cincinnati is eating, check out this recipe. It's easy to make-ahead and warm up during the week on top of squash or any veggie. If low carb isn't needed try it over gluten free pasta or potatoes.
Course Main Dish
Cuisine Low-carb
Prep Time 20 minutes
Cook Time 2 hours
Servings
Ingredients
Course Main Dish
Cuisine Low-carb
Prep Time 20 minutes
Cook Time 2 hours
Servings
Ingredients
Instructions
  1. Place the ground beef in a large pan, cover with about 1 quart of cold water, and bring to a boil, stirring and breaking up the beef with a fork to a fine texture. Slowly boil until the meat is thoroughly cooked, about 30 minutes, then remove from heat and refrigerate in the pan overnight.
  2. The next day, skim the solid fat from the top of the pan, and discard the fat. Place the beef mixture over medium heat, and stir in tomato sauce, vinegar, Worcestershire sauce, garlic, chocolate, chili powder, salt, cumin, cinnamon, ground, cloves, allspice, crushed red pepper, and bay leaf. Bring to a boil, reduce heat to a simmer, and cook, stirring occasionally, for 1.5 hours. Add water if necessary to prevent the chili from burning. Remove Bay leaf before serving. Best if refrigerated overnight.
  3. One hour prior to eating, heat oven to 400 F. Slice squash in half lengthwise and scoop out seeds. Place squash cut side down on baking sheet and roast until tender, 45-50 minutes. Use a fork to scrape out “spaghetti.” I generally add a bit of water to the pan.
  4. Lastly to make a true "3-way" top with cheddar cheese, we like white cheddar, but any cheddar will do. For dairy free try topping with onions or beans, or add those to your cheese for a 4-way or 5-way!
Recipe Notes
  1. If you don't have time to cook the meat overnight, you can still boil the meat and drain it, or you can just sauté in a pain and rinse afterward. The boiling process gets the meat a bit finer than cooking in a pan.
  2. Slow Cooker- Cook the meat in advance with one of the options above, then mix all the other ingredients in the crockpot, then add the meat and stir well.  I put it on low for 3-4 hours then turn it down to keep warm until ready to serve! (Remove bay leaf prior to serving & make sure to stir again so the chocolate gets mixed in after it melts!) I doubled the recipe to fill a crockpot.
  3. Thrive Market Tomato Sauce link. , if you aren't saving money using Thrive Market now, you should be. Use this link for a 30 day free trial.
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White Sweet Potato Turkey Soup

If you have followed me for any bit of time, you may have seen this recipe posted on my Facebook page from the Castaway Kitchen. Her Sweet Potato White Turkey Chili has been a fan favorite in this house for awhile now. However since I don’t tolerate FODMAPs (ie leeks in this recipe) very well I decided to post my low-fodmap version.

I know it’s 90+ degrees across most of the USA, but my kids love this soup no matter the temperature outside. So here’s to cooler weather and yummy soup!

Dr. Hartzler
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White Sweet Potato Turkey Soup
This soup is amazing any time of year. It's super forgiving if you want to change up some of the ingredients. I've done 1/2 turnips before to decrease carbs and even thrown in some zucchini recently to give some more nutrients to the kiddos! It turned slightly green but tasted just as good. My kids eat this up like I haven't fed them in days. I hope it becomes a staple in your house too.
Course Soup
Prep Time 10
Cook Time 30
Servings
Ingredients
Potato Base
Turkey
Toppings
Course Soup
Prep Time 10
Cook Time 30
Servings
Ingredients
Potato Base
Turkey
Toppings
Instructions
  1. First begin by peeling your sweet potatoes. (On the Castaway Kitchen Blog she has you save the peels to fry which you can, but I typically don't have time.)
  2. Heat pressure cooker on sauté mode. Cut your bacon into 1/4 inch pieces. Add it to the pot and cook until crispy.
  3. Cut your sweet potatoes into large cubes.
  4. Once your bacon is crispy remove it from the pot.
  5. Add in the sweet potato and sauté for a few minutes in the bacon grease. Depending on how much fat was on the bacon you can pour off some of this if you would like.
  6. Add in the broth, salt, white pepper, nutmeg, and cinnamon. Cancel saute function. Close the lid. Set to PRESSURE COOK: steam mode.
  7. You can wait until the pressure cooker is done and saute the turkey in the pressure cooker to have only 1 pot to clean up, but I'm normally short on time so I cook the turkey separately on the stove top. To do this, place your ground turkey in a skillet or pan with salt, mustard, and cook until done and set aside.
  8. When the pressure cooker is done, release the pressure manually to speed up the process. Then transfer all of the contents to a blender, carefully. Blend the potato mix until smooth. Add in more broth as desired. Place the insert back in the pot an heat on saute mode. (can cook turkey here if you haven't already)
  9. Pour your soup base into the pressure cooker and bring to a simmer with the turkey, this won't take but a minute or two. Stir in MOST of the bacon, save some for topping. I also top with chives. This will make a lot, about 5-6 bowls, which is about 8-10 cups.
Recipe Notes
  1. I leave out the white pepper often for the kids because it has a bit of a kick, but it's pretty amazing with it!
  2. The White Sweet Potatoes (Japanese yams) are fodmap foods too in nature, but generally a regular serving of something like this isn't a huge trigger for most, especially when swapping chives instead of leaks, and garlic-infused oil in place of regular garlic. If you don't need to be low-fodmap, throw in all the garlic you would like. You could sauté it with the bacon at the beginning!
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Pumpkin White Sweet Potato Soup

Fall is finally starting to be here. Even though this is the perfect fall recipe we’ve been making it since late August when our pumpkins were ripe in our garden. This was the first year we grew pumpkins in our raised beds and we got six nice ones!

Since everyone is in love with pumpkin spice everything right now, I thought I would share. I recently heard of a little one that had a cinnamon allergy…that would be awful this time of year, well anytime of the year.

Our 3.5 year old daughter told me today this was her favorite soup in the whole wide world. So it’s definitely toddler approved(although she likes it better without pepper).  If you haven’t tried white yams also know as japanese or oriental yams, you are in for a treat.

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Pumpkin White Sweet Potato Soup
Creamy pumpkin soup no dairy needed! But if you tolerate dairy a scoop of sour cream on top or yogurt is divine.
Prep Time 20 min
Cook Time 1.5 hours
Servings
Ingredients
Prep Time 20 min
Cook Time 1.5 hours
Servings
Ingredients
Instructions
  1. Preheat oven to 425.
  2. Cut Pumpkin in half, drizzle with olive oil, put cut side face down on a jelly roll plan or glass dish, put a little water in the dish. Roast for 45 minutes-1 hour until done. (this could be easily done the day before if needed). Pumpkin should be fork tender. Once roasted let cool, scoop out flesh, puree in high spend blender or with immersion blender, then drain off excess water. I use a wire strainer over the stink.
  3. At the same time you can roast you white yams (likely they will only take about 45 minutes depending on the size). Let cool, peel and set aside.
  4. Dice your garlic and onion, sauté with a little oil in the bottom of your soup pot, cook until translucent. Add pumpkin puree and white yam with at least 1 cup of broth. You can puree with a immersion blender in the pot, or transfer to a high speed blender.
  5. Then add spices and the rest of the broth. Cook on low for 10 minutes. Adjust seasoning as needed. Serve warm with topping of your choice. I love serving with walnuts and a touch of sour cream.
Recipe Notes

If you don't tolerate garlic and onions like me, leave out that step and top with some garlic infused olive oil. Oil infused with garlic doesn't have the FODMAP part.

You can also substitute regular sweet potato for the white yams, but if you can find the white sweet potatoes (Japanese yams) you will be in love.

Protip: I make pumpkin puree ahead of time and freeze it in a silicone muffin tray like this, then I pop them out and store in freezer bags so they are easy to defrost and add to soup or feed baby! When I add to soup, normally I just toss in frozen.

Great to warm up for breakfast on Whole30!

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