Hunters Stew #SundaySupper

This stew has all the flavors you need to keep cozy and warm on the coldest of nights. You can easily substitute your favorite fall or winter veggies in this stew and be enjoying every spoonful of the rich, savory broth in about 30 minutes. 

This months Sunday Supper is all about budget friendly meals. With four kiddos in sports, preschool, college {!!!} , dance, art, chess club, cub scouts and baseball I'm all for budget friendly meals! Christmas budget anyone??? 

Thanks for hosting this month T.R. from Gluten-Free Crumbley and David from Cooking Chat!

Ground bison is a very low fat, low cholesterol substitution for ground beef and is actually more like ground turkey than ground beef nutritionally speaking. Bison is lower in fat than beef and lower in cholesterol than chicken, making it a healthy alternative to these more commonly consumed meats. Just remember that the low-fat content makes it easy to overcook bison. Compared to farm raised cows, bison are mainly free range meaning they are not injected with hormones and antibiotics and consume a natural diet while roaming freely. 

Butternut squash, brussel sprouts and beans are all fairly frugal pantry staples making this simple yet hearty stew a budget friendly supper. Bison is a bit more expensive than ground beef but well worth it when it comes to nutrition and taste. Tomato paste really adds an earthy and complex element when combined with the other ingredients in this stew requiring no additional herbs  or spices. Just a bit of salt and pepper.

On a side note, I'm trying my hand at  dark mood photography....... bear with me. Actually, it won't be a regular thing here on Simply Healthy Family as it's not my style but there is occasion where I'd like to create a "dark" mood as in this Hunters Stew. I obviously didn't do a stellar job on my first try but I'm a practice makes perfect kind of gal.

SERVES      8          TIME     30 MINUTES

You Will Need
A large cast iron enameled Dutch Oven
8 cups (2 quarts) Organic, free range chicken broth
1 pound ground bison1 large yellow onion, chopped
2 cups cooked white beans (cannellini or navy)
2 cups cubed butternut squash (1 small squash, I cheat and buy pre-chopped on this)
2 cups, smallish brussel sprouts, trimmed
1 heaping spoonful Organic tomato paste
1 tablespoon olive oilsalt and pepper to taste


Prepare all veggies ahead of time. Preheat Dutch oven over medium-high heat. Add olive oil. Add onion and sauté for 5-8 minutes. Add ground bison and cook till browned, 6-8 minutes lowering heat a bit if necessary. Add tomato paste and stir to combine. Pour in broth while scraping the bottom of the pot with a wooden or plastic spoon to remove browned bits.

Add squash, brussel sprouts, beans and salt, stir. Lower heat and cover. Simmer 15 minutes to warmed through. Add freshly cracked pepper to taste.

What are your families favorite Budget Friendly Meals?  Share!

Have you ever cooked with bison, elk or other wild game? 

Would you?

Join the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.

Would you like to join the Sunday Supper Movement? It’s easy. You can sign up by clicking here: Sunday Supper Movement

Scrumptious Mains (Breakfast and Dinner)

• Curry Baked Chicken Wings from Chocolate Moosey
• Shrimp Fried Rice from The Redhead Baker
• Spicy Marinated Steak Tacos from Nik Snacks
• Vegan Black Bean Soup from Killer Bunnies, Inc
• Slow Cooker Swiss Steak from Nosh My Way
• Slow Cooker White Chicken Chili from Peaceful Cooking
• Curry Veg Soup from Jane's Adventures in Dinner
• Easy Slow Cooker BBQ Beef from Noshing With The Nolands
• Tortelini and Cannelini Minestrone with Spinach from A Kitchen Hoor's Adventures
• Addictive Korean Beef Bowl from A Mama, Baby & Shar-pei in the Kitchen
• Grilled Lemon Chicken with Corn Salad from Brunch with Joy
• Five Bean Chili from The Foodie Army Wife
• Vaca Frita from That Skinny Chick Can Bake
• Chicken Pot Pie Turnovers from The Life and Loves of Grumpy's Honeybunch
• Spaghetti Squash Nests with Meatballs from Curious Cuisiniere
• Chicken Meatballs and Spaghetti from Cindy's Recipes and Writings
• Cauliflower Chowder from Flavor Mosaic
• Individual Pumpkin Pie Oatmeal Cups from Peanut Butter and Peppers
• Unstuffed Cabbage Roll Casserole from Yours And Mine Are Ours
• Mac, Veggie and Cheese Casserole from Cooking Chat
• Loaded Sweet Potato Quinoa Chili from Sue's Nutrition Buzz
• Chicken Pot Pie Cupcakes from Having Fun Saving
• Vegetable Fried Rice from Basic N Delicious
• Comforting White Bean-Pancetta Soup from The Weekend Gourmet
• Mujadara with Lebanase Salata from Take A Bite Out of Boca
• Hunters Stew from Simply Healthy Family
• Brats and Kraut from Confessions of a Culinary Diva
• Beef Taco Soup from Fit Foodie Runs
• Slow Cooker "Hash Brown" Breakfast Casserole {#lowcarb #glutenfree} from Cupcakes and Kale Chips
• French Toast Pigs in a Blanket from Bobbi's Kozy Kitchen
• Orecchiette Pasta with Brie, Broccoli and Tomatoes from Family Foodie
• Gluten Free Spinach and Feta Frittata from Gluten Free Crumbley

Satisfying Sides

• Tender Whole Wheat Bread from What Smells So Good?
• Austin-Style Black Beans from The Texan New Yorker
• Buffalo Chicken Egg Rolls w/Creamy Blue Cheese Dipping Sauce from Daily Dish Recipes

Sweet Treats

• Apple Blackberry Crisp from Hot Momma's Kitchen Chaos
• Brown Sugar Shortbread from Shockingly Delicious
• Rock Cakes from Happy Baking Days
• Incredible White Chocolate Brownies from The Perfect Brownie
• Rocky Road Brownies from Wallflour Girl
• Autumn Spice Truffles from Desserts Required
• Profiteroles with Caramel Drizzle from Food Lust People Love
• Gluten-Free Pumpkin Cake Donuts from NinjaBaking.com
• Carrot Cake Sheet Cake from Pies and Plots
• Risalamande (Danish Christmas Eve Rice Pudding) from Culinary Adventures with Camilla

Sips, Spreads, and Snacks

• Pumpkin Spice Roasted Pumpkin Seeds from Hezzi-D's Books and Cooks
• Tex Mex Chicken Salad Spread from Momma's Meals
• Budget Friendly Wines for Budget Friendly #SundaySupper from ENOFYLZ Wine Blog

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Carmelized Brussels with Peppers, Onions and Beans

Another inspiration from Weekly Vegan Menu, one of my favorite go to blogs for my weekly menu planning. I cooked this dish my way but used most of the same ingredients that she did.  I haven't tried brussel sprouts in such a long time. I've only had them steamed to smithereens and thought them bitter little balls of mush. I'm so glad that I came across Vegan Aids recipe because when I popped one of these caramelized brussels into my mouth, I literally dropped my jaw in surprise! Wow, brussels are actually delicious! Who knew? You Will Need: 2 lbs. Baby Brussel Sprouts
1 tablespoon extra virgin olive oil 2 teaspoons sea salt 1 tablespoon lemon juice 1/2 cup yellow onion, chopped 1 cup yellow bell pepper, chopped 2 cloves garlic, chopped 1 can pinto beans, drained and rinsed 1 tablespoon Mediterranean spice blend (or spice mix of choice) 1 cup whole grain wild rice mix ( don't use the boxed stuff with the packet of sodium flavouring) 2 1/2 cups Organic, low sodium Vegetable broth

~ smash and chop garlic, set aside for at least 10 minutes to release anicin. Cook rice in veggie broth according to package directions, usually 45 min. I use my pressure cooker and it takes 20 minutes and locks in flavor, no spices necessary. Vegetable broth is so full of flavor and good for you!
Also, whole grain rice, when served with beans or sweet potatoes is a complete protein ie: no meat necessary. I like "Rice Select, Royal Blend Rice" It's a combination of brown and wild rice with soft wheat and rye.

1. Trim sprouts by slicing off a bit of the end and removing dark outer leaves. Place them in a steamer basket over boiling water, add lemon juice to water, cook 8 minutes or until sprouts are just tender.
2. Meanwhile, heat oil in large skillet. Add onion and peppers, saute 4 minutes till golden brown, add seasonings. Add garlic, cook 1 more minute. Add beans, turn down heat, cover and keep warm.
3. Remove sprouts from the steamer basket and cut in half lengthwise.  Coat the bottom of a skillet with a bit more oil if needed and nestle the sprouts, cut side down on bottom. Cook over medium heat. Allow the sprouts to cook for about 5 minutes. Do not turn them over! This is carmelization. Make sure the bottoms are evenly browned and crisped. Then, turn them all over and cook for another 2-3 minutes.
4. Remove sprouts from pan and sprinkle with the salt and squeeze more lemon over top if needed.
5. Serve brussels over mixed veggies and beans alongside of the rice.

Caramelizing the brussels brings out such a wonderful taste!

 This is coming from someone who used to be a brussel hater. Try, try again!

* Tip: For the younger kids, I also cooked some cubed sweet potatoes that I coated with a bit of evoo, honey and lemon juice, baked at 400F for 13 minutes. I haven't mad brussel sprouts before so I knew it might be a bit of a challenge to get them to eat them. I was right..... they tried a couple of nibbles and that's it. Keep introducing new veggies to kids over and over. Mine will eat peppers and spinach and more because I serve them often and they are used to them. Don't get frustrated or expect to much when your kids turn their noses up at some new foods. Most importantly, don't give up and serve other unhealthy options like processed foods in place of veggies.

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Bubble and Squeek: Brussels, Leeks and Ham

Don't let leftovers get you down. Make this quick and delicious potato dish and they'll never know it was from stuff you already had in your fridge. They'll also never know it's healthy, brussel sprouts are hiding in this flavorful comfort food.


Bubble and Squeak, in it's varying forms is the name for fried left-over vegetables from Sunday lunch. Traditionally, it would be eaten on a Monday for lunch or dinner with a fried egg, bacon, or meat leftovers. There is no specific recipe it is simply a way of using up whatever you have left from dinner. The main ingredient is mashed potatoes which is the 'glue'  holding all of the other veggies together and often, but not always cabbage.

In Ireland, it is known as Colcannon and is made from mashed potatoes, cabbage or Kale and onion and similar to Bubble and Squeak as is Rumbled Thumps in Scotland.

Bubble and squeak was a popular dish during World War II, as it was an easy way of using leftovers during a period of hardship and when most foods were rationed. The name comes from the bubble and squeak sounds that are made as the vegetables cook.

PREP TIME   15 MINUTES  
COOK TIME    30 MINUTES
SERVES    4



BUBBLE AND SQUEAK


1 1/2 lbs (750 g) floury potatoes
1/2 cup(125 ml/4fl oz) milk
3 oz (90 g) butter
14 oz.(450g) any combination of  chopped or shredded green vegetables 
{cabbage, leek, brussel sprouts, kale, spinach}
4 oz (110 g) bacon or ham
1/2 cup (125 ml)  Gruyere cheese, shredded 
salt and cracked pepper to taste (I use French Grey Sea Salt)

Cut the potatoes into even-sized pieces and put them in a pan of cold water. Bring to a boil. Lower heat and simmer until tender, about 8-10 minutes, do not boil or the potatoes may break up and absorb water before they cook through. Drain thoroughly.

Heat the milk in a pan. Add potatoes and half of the butter then mash with a fork until the mixture is smooth. Melt  half of the remaining butter in a large, heavy-based pan with a handle suitable for using in an oven. Cook the ham or bacon until just done. Add the green vegetables (I used brussels and white & light green part of leeks this time) and cook until they are just tender and cooked through. Add them to the potato and mix together with cheese. Season to taste with salt and cracked pepper.

Melt remaining butter (yup, more butter) in pan and spoon in the potato mixture, smoothing off the top. Cook until the bottom is browned and crispy. Remove pan from the heat and place it under a preheated oven at 450 degrees F. Cook until the top is golden browned, about 12 minutes.

Delicious served with a salad or an accompaniment to poached eggs.

Wash brussel sprouts under cool water. Pat dry.

I threw them in my food processor and shredded them.

Brown the brussels and leeks over med-high heat in butter or a high-smoke point oil like grape seed.

Cube potatoes into small pieces and place in salted, cool water into a shallow pan. 

Bring to a gentle boil for 8-10 minutes. Drain.

Now listen, these photos are from 2 different times I made this dish.
The 1st time I mixed all my ingredients in a bowl and then placed them back into the shallow pan and reheated it on the stove and then placed it right into the preheated oven to brown on top.

The 2nd time I used a casserole dish. Not sure why, maybe because I thought it would be prettier. I suggest using the same pan for everything if you have one that is oven proof. Cook your potatoes first, drain and set aside, then brown veggies. Then bake {just follow the recipe above}

 Bon Appetite!

This post is linked to:

For the Kids Friday's

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Brussels and Shitake Mushrooms in Mirin and Sake with Gingered Broiled Salmon

Cooking with spirits is this months theme for RecipeRedux. Choosing just one recipe for this post was a tough one. Then I remembered the first time I tasted mirin, just a dash used in some Jasmin rice  and the choice was easy. Just a tablespoon or two of this special Japanese cooking wine transforms boring foods into a slightly sweet and complex creation.

We had new carpet installed last week which meant a flurry of furniture and nick naks flying in all directions. My entire bedroom was shoved onto the back porch, the contents of the master closet thrown into the bathtub {note to self, declutter closet!} Who knew we had so much junk? The rest of the house was stacked on top of each other and shoved into the kitchen. I took the dog and kids out for most of the day so I didn't witness the chaos but a week later, I'm still finding things in very odd places and not finding other things at all such as my camera!!!!

I've searched the house and my poor camera is nowhere to be found. Let's just hope it didn't end up in the garage because  that's where things go to be forgotten and rot.


Camera-less, I had to take these pictures with my iPhone as if you couldn't tell. They didn't look so bad on my phone but when uploaded them to my computer I was very disappointed, ick. iPhones may take great shots of the kids at the park and and decent selfie snaps but they do not do food photography any favors!



Too bad because this was a fabulously lip smacking meal. The sweet Japanese cooking wine really dialed the brussels and shitake side dish to a whole new level! Even picker eater numero tres gobbled them all up and even asked for seconds! The brussels went perfectly with this broiled salmon marinated in freshly grated ginger and Chinese black vinegar.

I added shallots and thinly sliced Thai chilies to the sprouts at the end of sautéing them and then poured in the mirin while scraping the bottom of the pan to deglaze all the browned bits. 

Finding a good quality mirin is really important for better flavor and avoiding the added sugars and corn syrup found in most of the bottles found in grocery stores. "Cheap" mirin is often simply sake with corn syrup, but hon-mirin is a traditional sweetener made from sweet rice and koji. It adds a wonderful depth of flavor.  Mitoku's Mikawa miring was recommend to me and, according to what I've read is either the only or one of the only makers still using traditional methods. A bit of salt is added in order to be able to import it into the US. Eden makes a natural mirin with regular rice which is pretty good. Mirin is slightly expensive, but  only a little is needed in recipes and it goes a long way. You can find the Mikawa mirin online at Simply Natural and Amazon. I didn't get it in time for this post but I'm looking forward to it to add in rice, seafood dishes and sweet and sour soups. 

I have got to find my camera!!!

You Will Need:
2 cups of baby brussel sprouts, trimmed and cut in half lengthwise
1 cup shitake mushrooms wiped clean, stems removed and thinly sliced
2 tablespoons sesame oil (not toasted)
1 small shallot, thinly sliced
1 small Thai chili pepper, thinly sliced
2 tablespoons mirinsesame seeds for garnish


Preheat a good quality sauté pan over medium-high heat for 5 minutes. Add oil, let heat up for a minute then add brussel sprouts (make sure they are dry before adding to hot oil!). Carefully, shake the pan to toss the brussels and coat them in the oil. Let them sit and re shake the pan every minute or so. After about 3 minutes, add the shallots and the mushrooms, stir to combine. Cook an additional 2-3 minutes being careful not to over cook.
Pour in the mirin while using a wooden spoon to quickly scrape off the browned bits from the bottom of the pan. reduce heat to medium and let the mirin cook down a bit. Do not cover pan. Add chilies if using. After a minute or two, remove pan from heat. Serve immediately. 

To see what all of the other Recipe Redux members came up with to spike their foods click the links below.

An InLinkz Link-up

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Healthy Tips and Recipes for Families from Ellen Briggs of Family Food Experts & Kid Critics #WorldHealthDay

As a mom of 4 I know all about picky eaters! I totally get the time, effort, dedication and enormous amount of patience it takes to get kids to eat a variety of healthy foods. While I sometimes "sneak" healthy foods into our meals I much prefer to have fruits and vegetables openly visible on our plates so that my children can recognize them and eventually, hopefully have a better appreciation and knowledge about what healthy foods are. We are trying to raise health minded adults after all. 

So when I was contacted by Ellen Briggs, founder of Family Food Experts and author of several books geared towards families eating and being healthy I was excited to share some of the fun ideas and great tips with all of you. For instance, we all know that smell has a lot to do with how we perceive and even taste foods but did you know that you can easily remove the strong odors that many sulfuric veggies naturally have? 

How to REDUCE NASTY SULFUR SMELLS: Do your kids run away every time you cook broccoli, cauliflower, cabbage or brussel sprouts? Reduce their offensive odors by adding a piece of stale bread or 2 celery stalks in the cooking water. 

I'm loving all of the really simple recipes, tips and games on the Family Food Experts and Kid Critics website, I hope you will add them to your reading list!


Here are 5 tips inspired by the Fuel Your Dreams^TM program to help families with small children to choose and eat healthier foods. 

Teach your kids about the connection between what they eat and drink and what happens inside their bodies. Once they learn that 100 billion neurons in their brain send thousands of messages so they can run fast, they are totally motivated to eat avocados and sweet potatoes so they can be the best they can be.  Kids will eat healthy foods that taste good.

Don’t make broccoli a 4-letter word.  Find ways to include fruits and vegetables in creative and varied ways, and your kids will love to experiment and add it to their menu.

Be transparent with your kids – they’re too smart.  Rather than hiding, pureeing, masking vegetables, if you prepare and present them properly, kids will embrace vegetables and create healthy, lifelong habits.

You become what you eat and drink.  However, kids need a reason to eat healthy food beyond “your mom said so.”  So, for example, if a kid wants to be an NFL football player (a popular choice among boys) or a veterinarian (the number one pick among girls surveyed), educate them on what specific foods can “fuel their body for success.”

Don’t “dumb it down.”  Kids are critical thinkers (love to ask and understand the “why”); they love to vote (power); and they appreciate being heard. Further, kids are egocentric, focused primarily on their own desires. Once kids understand WHY nutrition fuels success, they will crave it.

The Family Food Experts^TM team is dedicated to providing healthier food solutions that kids love to eat so they can become the best they can be.  The team developed the Kid Kritics Approved^TMSeal as a way to make food purchasing and meal preparation easier for families by identifying foods that are “kid approved” that also pass firm ingredient standards.  

Fuel Your Dreams^TM uses a variety of educational and online tools to motivate kids to want to eat healthier so they can optimize their potential, and empowers parents to understand that kids will eat healthy foods as long as they taste good.

Founder Ellen Briggs authored “Are Your Kids Running on Empty?” and “Mom, I’m Hungry.  What’s for Dinner?”  Briggs hosts the "Family Food Experts TM Kitchen" radio show, and along with co-host Carolina Lima Jantac, MS, RD, LD, and Manager of Healthier Recipe Moms, hosts “Better Food Choices,” both found on iHeartRadio.  Briggshas been featured on Fox and Friends and on NBC, CBS, PBS, FOX, and more. 

Some of my favorite recipes that get kids to eat their veggies:



Bubble and Squeak has yummy brussel sprouts, potatoes and cheese, yum!

Roasted Butternut Squash Tacos with South Western Black Beans are one of my kids favorite dinners.

Almost Meatless Sloppy Joe's

Baked Parmesan Eggplant Dippers

Share your tips and tricks on getting kids to eat healthier.

What is your child's favorite veggie? 

How do you incorporate veggies into your family's diet?

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Shaved Brussels and Mandarin Salad with Tahini Orange Dressing

Shaving the Brussels sprouts makes them incredibly taste tester friendly. This salad is chok full of power foods, vitamins and most importantly, flavor! The tahini-honey dressing pairs marvelously with the sweet oranges and brightens the earthy cabbage and onion flavors.

I'd love to stay and chat but I have a very important move to watch with 3 of my favorite little people in the world!

recipe adapted from Cookie and Kate

TIME        15   MINUTES  HANDS ON     30 MINUTES  MARINATING              SERVES      8



You Will Need


1 pound Brussels sprouts
3 Organic carrots
1/2 purple onion, peeled and sliced thinly
1/2 cup cilantro, chopped
1-2 Mandarin oranges, peeled and segmented
2 tablespoons sesame seeds



Tahini Dressing


1/2 cup Tahini paste
2 tablespoons * Raw, Organic, local honey
1 tablespoon *Tamari sauce
2 tablespoons good quality apple cider vinegar like Braggs
2-4 tablespoons orange juice (to desired consistency)




Using a paring knife, cut the ends off of the sprouts and remove outer couple of leaves. Place the trimmed sprouts in a bowl. Discard ends and leaves. Place the trimmed sprouts in a food processor using the slicing blade or slice them with a paring knife.

Peel the carrots and shred them with a julienne peeler or in your food processor. Toss them in a bowl with the shredded sprouts. Thinly slice the onion and toss them with the other veggies and the segmented oranges.

Prepare the dressing in a small bowl by whisking all ingredients together. You can double or triple the dressing recipe and store in an airtight container for up to 10-14 days. Makes a wonderful dip for spring rolls or wontons.

Toss the dressing with the salad and let marinate for at least 30 minutes and up to 1 day (makes wonderful leftovers).  Sprinkle with sesame seeds and serve chilled. 

Using Organic local honey is not only good for the environment but helps control seasonal allergies!


Tamari is a lower sodium, usually Organic and gluten free alternative to soy sauce.

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