BLACK BEAN HUMMUS
Serves 8
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Cook Time
5 min
Cook Time
5 min
Ingredients
  1. 1 clove garlic
  2. 1 (16 ounce) can black beans, drained (reserve liquid)
  3. 2 tablespoons fresh lemon juice
  4. 1-2 tablespoons tahini
  5. 1 teaspoon ground cumin
  6. 1/2 teaspoon salt
  7. 1/4 teaspoon cayenne pepper
Instructions
  1. 1. Crush garlic clove and place in food processor
  2. 2. Add black beans, lemon juice, tahini, cumin, salt and cayenne pepper; process until smooth.
  3. 3. Add enough of the reserved liquid (1 tablespoon at a time) from the beans to reach desired consistency, pulsing after each addition.
  4. 4. Serve with tortillas, crackers or sliced vegetables.
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HOMEMADE CRACKERS
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Ingredients
  1. 1 ¼ cups whole wheat flour, divided (rye, buckwheat or cornmeal can be substituted)
  2. ½ teaspoon salt
  3. 2 tablespoons canola oil or olive oil; more as needed
  4. 4 tablespoons water; add more as needed
  5. 1 teaspoon seasoning such as dried herbs, chili powder, garlic powder, onion powder, etc. (optional)
Instructions
  1. 1. Using a food processor to mix 1 cup of the flour, ½ teaspoon salt and oil.
  2. 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. 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. 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). You can score the dough into pieces of your choice if you like, leaving the dough intact.
  5. 5. Bake for 10 - 15 minutes in a preheated 400 degree oven, until light brown.
  6. 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
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CHAPATTIS OR INDIAN FLAT BREAD
Serves 10
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Ingredients
  1. 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. 2 cups water (or enough to make a soft dough)
  3. 1 pinch salt
Instructions
  1. 1. Mix flour and salt in a large mixing bowl.
  2. 2. Make a hole in flour and using your hand, mix in water to make soft dough.
  3. 3. Knead for five minutes, return to the bowl, cover with wet cloth and refrigerate for an hour.
  4. 4. Heat a cast iron skillet over medium high heat until very hot.
  5. 5. Roll out 1/2 a handful of dough into a flat round shape and place in pan, cooking for 1 minute on
  6. each side.
  7. 6. Once turned, press gently with a towel, until brown.
  8. 7. Repeat until all dough is used.
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SPECIAL SEASONING
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Ingredients
  1. 2 ½ tablespoons paprika
  2. 2 tablespoons salt
  3. 2 tablespoons garlic powder
  4. 1 tablespoon black pepper
  5. 1 tablespoon onion powder
  6. 1 tablespoon cayenne pepper
  7. 1 tablespoon dried leaf oregano
  8. 1 tablespoon dried thyme
Instructions
  1. 1. Place all ingredients into a small bowl.
  2. 2. Thoroughly mix with a whisk.
  3. 3. Store your Special Seasoning in an airtight jar or container.
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RED BEAN SOUP
Serves 6
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Ingredients
  1. 1 tablespoon olive oil
  2. 1 ½ cups chopped yellow onions
  3. ¼ cup chopped green bell peppers
  4. 1 tablespoon minced garlic
  5. 4 bay leaves
  6. 2 cups dried red kidney beans, soaked overnight
  7. 1 tablespoon Special Seasoning,
  8. 2 quarts vegetable stock
  9. 1 teaspoon salt
  10. 3 tablespoons chopped parsley
  11. 1 cup diced carrots
  12. 1 ½ cups cooked long-grain brown rice, warm
  13. 6 tablespoons chopped green onions
Instructions
  1. 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. 2. Add the beans and cook for 2 minutes.
  3. 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. 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. 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. 6. To serve, ladle a generous cup of the soup into each of 6 bowls.
  7. 7. Top each serving with 1/4 cup of the rice and 1 tablespoon of green onions.
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GREEK VEGETABLE STEW
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Ingredients
  1. 2 tablespoons oil
  2. 2 onions, chopped
  3. 1 pound green string beans, broken in half
  4. 1 package frozen or fresh spinach
  5. 4 cups water
  6. 6 zucchini, chunked
  7. 4 yellow squash, chunked
  8. 2 cups celery leaves
  9. 4 tomatoes, quartered
  10. 1 teaspoon salt
  11. 8 slices lemon
  12. 1 tablespoon dried oregano
  13. 3 tablespoons fresh basil
  14. 2 cloves chopped garlic
  15. 2 tablespoons lemon juice
Instructions
  1. 1. Lightly brown onions in a hot dry skillet in 2 tablespoons oil.
  2. 2. Add oregano and garlic, cook 1 minute.
  3. 3. Add 4 cups water and tomatoes. Cook 10 minutes.
  4. 4. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally.
  5. 5. Serve with a lemon slice in each bowl
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GARDEN VEGETABLE SOUP
Serves 6
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Ingredients
  1. 4 tablespoons olive oil
  2. 2 cups chopped leeks, white part only (from approximately 3 medium leeks)
  3. 2 tablespoons finely minced garlic
  4. Salt
  5. 2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
  6. 2 cups peeled and diced potatoes
  7. 2 cups fresh green beans, broken or cut into 3/4-inch pieces
  8. 2 quarts vegetable broth
  9. 4 cups peeled, seeded, and chopped tomatoes
  10. 2 ears corn, kernels removed
  11. 1/2 teaspoon freshly ground black pepper
  12. 1/4 cup packed, chopped fresh parsley leaves
  13. 1 - 2 teaspoons freshly squeezed lemon juice
Instructions
  1. 4 tablespoons olive oil
  2. 2 cups chopped leeks, white part only (from approximately 3 medium leeks)
  3. 2 tablespoons finely minced garlic
  4. Salt
  5. 2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
  6. 2 cups peeled and diced potatoes
  7. 2 cups fresh green beans, broken or cut into 3/4-inch pieces
  8. 2 quarts vegetable broth
  9. 4 cups peeled, seeded, and chopped tomatoes
  10. 2 ears corn, kernels removed
  11. 1/2 teaspoon freshly ground black pepper
  12. 1/4 cup packed, chopped fresh parsley leaves
  13. 1 - 2 teaspoons freshly squeezed lemon juice
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SOUTHWEST CORN AND BLACK BEAN SALAD
Serves 4
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Ingredients
  1. 1 ½ cups corn kernels (fresh or frozen)
  2. 1/3 cup pine nuts
  3. 1/4 cup lime juice
  4. 2 tablespoons extra-virgin olive oil
  5. 1/4 cup chopped fresh cilantro
  6. 2 (14.5 ounce) cans black beans, rinsed
  7. 2 cups shredded red cabbage
  8. 1 large tomato, diced
  9. 1/2 cup minced red onion
Instructions
  1. 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. 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. 3. Freshly ground pepper and salt to taste just before serving
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SNACK IDEAS
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Ingredients
  1. Rice cakes, just plain old crunchy patties
  2. Rice cakes with peanut butter and raisins
  3. Almonds
  4. Dried fruit including apricots
  5. Apples dipped in nut butter
  6. Sliced fruit
  7. Veggies with dip
  8. Popped popcorn
  9. Trail mix with nuts, raisins, sunflower seeds, coconut pieces and dried fruit
  10. Fruit kabobs
  11. Frozen fruit including grapes, blueberries, strawberries and bananas
  12. Whole wheat crackers* with nut butter
  13. Hummus with flat bread*
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STIR FRY VEGETABLES WITH BROWN RICE
Serves 4
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Ingredients
  1. 1 tablespoon sesame oil
  2. 3 green onions, finely chopped
  3. 3 tablespoons fresh ginger, minced
  4. 4 cups fresh broccoli, chopped
  5. ½ pound fresh green beans, chopped
  6. 2 carrots, peeled and sliced on diagonal
  7. 2 cloves garlic, minced
  8. 4 cups greens, chopped (kale, bok choy, spinach, collards, etc)
  9. 1 can sliced water chestnuts, drained
  10. 3 cups cooked brown rice
  11. 2 tablespoons soy sauce
  12. 1 ½ cups peas (if frozen run under water to thaw)
  13. ½ cup toasted sliced almonds
Instructions
  1. 1. Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.
  2. 2. Add green onions and ginger. Sauté for 5 minutes.
  3. 3. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.
  4. 4. Add greens and toss for about 2 minutes or until greens are wilted.
  5. 5. Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
  6. 6. Serve as complete meal
  7. 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.
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BEAN CURRY AND RICE
Serves 8
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Ingredients
  1. 2 tablespoons olive oil
  2. 1 large white onion, chopped
  3. 1/2 cup dry lentils
  4. 2 cloves garlic, minced
  5. 3 tablespoons curry powder
  6. 1 teaspoon ground cumin
  7. 1 pinch cayenne pepper
  8. 1 can crushed tomatoes (28 ounce)
  9. 1 can garbanzo beans, drained and rinsed (15 ounce)
  10. 1 can kidney beans, drained and rinsed (8 ounce)
  11. 1/2 cup raisins
  12. 8 cups cooked brown rice
  13. salt and pepper to taste
Instructions
  1. 1. Prepare the brown rice according to package directions so you have enough for 8 servings.
  2. 2. Heat the oil in a large pot over medium heat, and cook the onion until tender.
  3. 3. Mix in the lentils and garlic, and season with curry powder, cumin, and cayenne pepper. Cook and stir 2 minutes.
  4. 4. Stir in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt and pepper.
  5. 5. Reduce heat to low, and simmer at least 1 hour, stirring occasionally.
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BEAN AND RICE CASSEROLE
Serves 4
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Ingredients
  1. 1 medium onion, chopped
  2. 2 cup uncooked brown rice
  3. 1 can red kidney beans (15 1/4 - 19 oz), drained and rinsed
  4. 1 can black beans (15 1/4 - 19 oz), drained and rinsed
  5. 1 can garbanzo beans (15 1/4 - 19 oz), drained and rinsed
  6. 1 can stewed tomatoes (14 1/2 - 16 oz), drained
  7. 1 can chopped mild chilies (4 oz), drained
  8. 10 ounces frozen green peas, thawed by placing under running water
  9. 1 cup frozen corn, thawed by placing under running water
Instructions
  1. Preheat oven to 375
  2. 1. In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your choice (balsamic vinegar, olive oil, water) until tender, stirring occasionally.
  3. 2. Add rice; cook while stirring until parched and slightly opaque.
  4. 3. Add beans, tomatoes, chilies and 3 1/2 cups of water to rice and onion in Dutch oven and bring mixture to boil.
  5. 4. Cover tightly place in oven, baking until rice is tender and liquid is absorbed (around 1 hour for brown rice).
  6. 5. Add peas and corn, adjust seasonings, and return to oven until heated through.
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TOFU BREAKFAST SCRAMBLE
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Ingredients
  1. 1 box firm tofu
  2. 1 zucchini, diced small
  3. 1 tomato, diced
  4. ½ onion, diced
  5. 1 red bell pepper, diced
  6. 2 green onions, finely sliced
  7. 1 tablespoon fresh cilantro, minced
  8. 1 clove garlic, minced
  9. Salt and pepper to taste / Tomato paste if desired
Instructions
  1. 1. Spray pan with 100% olive oil spray
  2. 2. Add all ingredients and fry until vegetables are soft and ready to eat.
  3. 3. Salt and pepper to taste
  4. 4. Serve with tomato paste
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POTATO AND GREEN ONION FRITTATA
Serves 4
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Ingredients
  1. 1/4 cup olive oil
  2. 1 onion, finely chopped
  3. 4-5 green onions, chopped with the green and white parts separated
  4. 4 cloves garlic, minced
  5. 2 medium potatoes, shredded (or 2 cups of frozen shredded potatoes)
  6. 2 tsp. salt, divided
  7. 1/2 tsp. pepper, divided
  8. 2 lb. firm tofu
  9. 2-3 Tbsp. soy sauce, to taste
Instructions
  1. 1. In a large skillet, heat the olive oil over medium heat. Add the onion and the white part of the green onions and sauté for 2 to 3 minutes.
  2. 2. Add the garlic and heat for another 30 seconds.
  3. 3. Increase the heat to medium-high and add the potatoes, 1 tsp. of the salt, and 1/4 tsp. of the pepper. Cook for 10 to 15 minutes, flipping the potatoes regularly until they are well-browned.
  4. 4. Blend the remaining salt and pepper, the tofu, and soy sauce in a food processor until they are creamy.
  5. 5. Pour creamy mixture and the green part of the green onions over the fried potatoes and mix. Pour this mixture into a large, oiled pie or tart pan.
  6. 6. Bake for 30 to 40 minutes or until the center is firm. Allow the frittata to cool for 10 minutes then invert onto a serving plate.
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APPLE AND OAT PORRIDGE
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Ingredients
  1. 4 cups water
  2. 1 ½ cups oat bran (not oatmeal)
  3. 1 large apple - peeled/cored and chopped into very small pieces
  4. 1/3 cup raisins
  5. ½ teaspoon ground caraway seeds
  6. ½ teaspoon cinnamon
  7. ½ teaspoon salt
  8. Soy milk for serving (optional)
Instructions
  1. 1. In a 2 quarts sauce pan over high heat, bring the water to a boil. Stir in the oat bran and allow water to return to a boil.
  2. 2. Reduce heat to low and cook for two minutes - stirring often.
  3. 3. After two minutes, turn off heat. Stir in the apple, raisins, and spices. Let stand until apple pieces soften - about 5 minutes - stirring occasionally.
  4. 4. Divide hot cereal evenly among 4 bowls. Serve with the soy milk if desired.
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