BLACK BEAN HUMMUS
Cooks in Serves 8
- 1 clove garlic
- 1 (16 ounce) can black beans, drained (reserve liquid)
- 2 tablespoons fresh lemon juice
- 1-2 tablespoons tahini
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 1. Crush garlic clove and place in food processor
- 2. Add black beans, lemon juice, tahini, cumin, salt and cayenne pepper; process until smooth.
- 3. Add enough of the reserved liquid (1 tablespoon at a time) from the beans to reach desired consistency, pulsing after each addition.
- 4. Serve with tortillas, crackers or sliced vegetables.
- 1 ¼ cups whole wheat flour, divided (rye, buckwheat or cornmeal can be substituted)
- ½ teaspoon salt
- 2 tablespoons canola oil or olive oil; more as needed
- 4 tablespoons water; add more as needed
- 1 teaspoon seasoning such as dried herbs, chili powder, garlic powder, onion powder, etc. (optional)
- 1. Using a food processor to mix 1 cup of the flour, ½ teaspoon salt and oil.
- 2. Add 3 tablespoons water and mix well. Gradually add more water, mixing after each addition, until mixture forms a compact ball. If it seems too sticky to handle, add more flour.
- 3. Sprinkle your work surface (or a baking sheet-sized piece of parchment paper) with some of the remaining flour then press and roll the dough to about 1/8th inch thickness, trying to get it fairly uniform. If the dough is too dry to roll out, return it to the food processor and add a little more water. If necessary to prevent sticking, dust your hands and the rolling pin with a little more flour.
- 4. Place the rolled-out dough on a baking sheet dusted with a little flour or cornmeal (if you\'ve used parchment paper, transfer dough and paper to baking sheet)
- 5. Bake for 10 - 15 minutes in a preheated 400 degree oven, until light brown.
- 6. Cool and break into pieces. If making several batches, mix another while the first one bakes. You can re-use the parchment paper several times
CHAPATTIS OR INDIAN FLAT BREAD
- 2 ½ cups fine whole wheat flour (you can usually find this in the natural foods section of the supermarket or with the bulk foods)
- 2 cups water (or enough to make a soft dough)
- 1 pinch salt
- 1. Mix flour and salt in a large mixing bowl.
- 2. Make a hole in flour and using your hand, mix in water to make soft dough.
- 3. Knead for five minutes, return to the bowl, cover with wet cloth and refrigerate for an hour.
- 4. Heat a cast iron skillet over medium high heat until very hot.
- 5. Roll out 1/2 a handful of dough into a flat round shape and place in pan, cooking for 1 minute on
- each side.
- 6. Once turned, press gently with a towel, until brown.
- 7. Repeat until all dough is used.
- 2 ½ tablespoons paprika
- 2 tablespoons salt
- 2 tablespoons garlic powder
- 1 tablespoon black pepper
- 1 tablespoon onion powder
- 1 tablespoon cayenne pepper
- 1 tablespoon dried leaf oregano
- 1 tablespoon dried thyme
- 1. Place all ingredients into a small bowl.
- 2. Thoroughly mix with a whisk.
- 3. Store your Special Seasoning in an airtight jar or container.
RED BEAN SOUP
- 1 tablespoon olive oil
- 1 ½ cups chopped yellow onions
- ¼ cup chopped green bell peppers
- 1 tablespoon minced garlic
- 4 bay leaves
- 2 cups dried red kidney beans, soaked overnight
- 1 tablespoon Special Seasoning,
- 2 quarts vegetable stock
- 1 teaspoon salt
- 3 tablespoons chopped parsley
- 1 cup diced carrots
- 1 ½ cups cooked long-grain brown rice, warm
- 6 tablespoons chopped green onions
- 1. Heat the oil in a large heavy pot over high heat. Add the onions, bell peppers, garlic, and bay leaves, and cook, stirring, for 2 minutes.
- 2. Add the beans and cook for 2 minutes.
- 3. Add the Special Seasoning and stock, stir well, and bring to a boil. Reduce the heat to medium and cook for 1 1/2 hours, until beans are tender, stirring occasionally.
- 4. Add the salt and parsley, cover the pot, and cook for 15 minutes. Discard the bay leaves. Remove 1 cup of beans from the pot and reserve.
- 5. With a hand-held immersion blender, or in batches in a food processor, puree the red beans. Add the reserved beans, and stir well.
- 6. To serve, ladle a generous cup of the soup into each of 6 bowls.
- 7. Top each serving with 1/4 cup of the rice and 1 tablespoon of green onions.
GREEK VEGETABLE STEW
- 2 tablespoons oil
- 2 onions, chopped
- 1 pound green string beans, broken in half
- 1 package frozen or fresh spinach
- 4 cups water
- 6 zucchini, chunked
- 4 yellow squash, chunked
- 2 cups celery leaves
- 4 tomatoes, quartered
- 1 teaspoon salt
- 8 slices lemon
- 1 tablespoon dried oregano
- 3 tablespoons fresh basil
- 2 cloves chopped garlic
- 2 tablespoons lemon juice
- 1. Lightly brown onions in a hot dry skillet in 2 tablespoons oil.
- 2. Add oregano and garlic, cook 1 minute.
- 3. Add 4 cups water and tomatoes. Cook 10 minutes.
- 4. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally.
- 5. Serve with a lemon slice in each bowl
GARDEN VEGETABLE SOUP
- 4 tablespoons olive oil
- 2 cups chopped leeks, white part only (from approximately 3 medium leeks)
- 2 tablespoons finely minced garlic
- 2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
- 2 cups peeled and diced potatoes
- 2 cups fresh green beans, broken or cut into 3/4-inch pieces
- 2 quarts vegetable broth
- 4 cups peeled, seeded, and chopped tomatoes
- 2 ears corn, kernels removed
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup packed, chopped fresh parsley leaves
- 1 - 2 teaspoons freshly squeezed lemon juice
- 1. Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot,
- add the leeks, garlic, and a pinch of salt and sweat until they begin to soften,
- approximately 7 to 8 minutes.
- 2. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more
- minutes, stirring occasionally.
- 3. Add the stock, increase the heat to high, and bring to a simmer.
- 4. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low,
- cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes.
- 5. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher
- salt. Serve immediately.
SOUTHWEST CORN AND BLACK BEAN SALAD
- 1 ½ cups corn kernels (fresh or frozen)
- 1/3 cup pine nuts
- 1/4 cup lime juice
- 2 tablespoons extra-virgin olive oil
- 1/4 cup chopped fresh cilantro
- 2 (14.5 ounce) cans black beans, rinsed
- 2 cups shredded red cabbage
- 1 large tomato, diced
- 1/2 cup minced red onion
- 1. Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, untilfragrant and lightly browned, 2 to 4 minutes.
- 2. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
- 3. Freshly ground pepper and salt to taste just before serving
- Rice cakes, just plain old crunchy patties
- Rice cakes with peanut butter and raisins
- Dried fruit including apricots
- Apples dipped in nut butter
- Sliced fruit
- Veggies with dip
- Popped popcorn
- Trail mix with nuts, raisins, sunflower seeds, coconut pieces and dried fruit
- Fruit kabobs
- Frozen fruit including grapes, blueberries, strawberries and bananas
- Whole wheat crackers* with nut butter
- Hummus with flat bread*
STIR FRY VEGETABLES WITH BROWN RICE
- 1 tablespoon sesame oil
- 3 green onions, finely chopped
- 3 tablespoons fresh ginger, minced
- 4 cups fresh broccoli, chopped
- ½ pound fresh green beans, chopped
- 2 carrots, peeled and sliced on diagonal
- 2 cloves garlic, minced
- 4 cups greens, chopped (kale, bok choy, spinach, collards, etc)
- 1 can sliced water chestnuts, drained
- 3 cups cooked brown rice
- 2 tablespoons soy sauce
- 1 ½ cups peas (if frozen run under water to thaw)
- ½ cup toasted sliced almonds
- 1. Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.
- 2. Add green onions and ginger. Sauté for 5 minutes.
- 3. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.
- 4. Add greens and toss for about 2 minutes or until greens are wilted.
- 5. Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
- 6. Serve as complete meal
- Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature.