Black Bean Chili
[IMGCAP(1)] Makes 6 servings 6 cups canned black beans, rinsed and drained 16 ounces canned Italian plum tomatoes, no added salt 1 tablespoon olive oil 4 tablespoons chili powder 2 garlic cloves 2 tablespoons white vinegar Pour the contents of the cans of beans into a colander. Rinse under cold water for 10 minutes. Dice the garlic cloves. In a 4-quart pot brown the garlic and olive oil on low heat.…
Basil Roasted New Potatoes
[IMGCAP(1)] Makes 4 servings 12 red new potatoes 2 tablespoons olive oil teaspoon coarsely ground black pepper 20 washed basil leaves Preheat the oven to 425 degrees. With a paper towel wipe any dirt off of the potatoes. Cut them in half. Mix together the potatoes, olive oil, pepper, and the whole basil leaves in a bowl. …
Vegetable-Bean Fajitas
[IMGCAP(1)] Makes 4 servings (2 tortillas per serving) 2 teaspoons extra-virgin olive oil 1 large onion, sliced 1 green bell pepper, sliced 1 red bell pepper, sliced 2 small zucchinis, sliced 4 ounces fresh mushrooms, sliced 2 cloves garlic, minced jalapeo pepper, finely diced 1 tablespoon fresh lemon juice 1 teaspoon cumin 1 teaspoon chili powder cup chopped fresh cilantro 2 cups unsalted cooked beans (e.g. pinto,…
Tomato and Avocado Salsa
[IMGCAP(1)] Makes 4 servings 1 medium ripe avocado 30 cherry tomatoes (about 1 container) cup olive oil 1 clove garlic 10 fresh basil leaves teaspoon coarsely ground pepper Slice the garlic into razor thin slices. In a medium sized bowl place the olive oil, garlic and pepper. Slice each tomato in half and add to the bowl. Peel the avocado and cut into 1 inch cubes. Add to the…
Trail Mix
[IMGCAP(1)] Makes 15 servings 1 cup walnuts 1 cup unsalted pistachio nuts 1 cup dried cranberries 1 cup unsalted almonds 1 cup unsalted pepitas (also known as roasted pumpkin seeds) Combine all ingredients in an air tight container. Nutritional information per serving: 200 calories, 14 g fat, 1 g saturated fat, 0 mg cholesterol, 2 mg sodium, 14 g carbohydrates, 4 g fiber, 6 g protein.…
Tomato Sauce
[IMGCAP(1)] Makes 12 servings about 1 cup each This is a simple, excellent tomato sauce with only 32 mg of sodium. Be sure to use San Marzano tomatoes, which can be found at most supermarkets. 4 28-ounce cans of Italian plum peeled tomatoes 4 peeled whole garlic cloves cup olive oil 2 pepperoncino (or substitute crushed red pepper flakes, to taste) 1 teaspoon coarsely ground black pepper cup fresh, washed…
Lentil Patties with Basil-Arugula Cashew Cream
[IMGCAP(1)] Makes 10 patties For Lentil Patties: 1 cup small green lentils, dry 3 cups low-sodium vegetable broth 1 tablespoon chia seeds 2 medium carrots, finely shredded 1 medium yellow potato, finely shredded 4 green onions, finely chopped cup finely chopped arugula 2 tablespoons finely chopped basil 1 clove garlic, minced 1 teaspoon Dijon mustard cup old-fashioned oats, dry 1/3 cup whole-grain bread crumbs 1 teaspoon reduced-sodium…
Tzatziki
[IMGCAP(1)] Makes 4 servings 16 ounces plain Greek non-fat yogurt 1 clove garlic 2 small thin cucumbers 1 tablespoon fresh dill 1 teaspoon olive oil Finely chop the garlic, cucumber, and dill. Add the yogurt to the garlic, cucumber, and dill mixture. Add the olive oil, mix and refrigerate. …
Eggplant Yogurt Spread
[IMGCAP(1)] Makes 24 servings, 2 tablespoons per serving 2 large eggplants 6 medium or 3 large garlic cloves 16 ounces plain Greek yogurt tablespoon olive oil teaspoon ground black pepper 1 ounce lemon juice Pre-heat the oven to 450 degrees. Wash and dry 2 large eggplants. Peel and slice 6 garlic cloves. Each slice should be 1/4 " thick. With a sharp knife, cut an opening in the skin…
Zucchini-Orzo Soup
[IMGCAP(1)] Makes 8 servings 1 (14.5-ounce) can diced tomatoes (no salt added), with liquid 2 teaspoons vegetable broth base (recommended brand: Better than Bouillon) 1 small onion, chopped 2 carrots, sliced 3 stalks celery, sliced 2 cloves garlic, minced teaspoon black pepper 1 teaspoon dried basil 1 teaspoon dried oregano 1 cup whole-wheat orzo, dry 2 small zucchinis, sliced …
Beet, Walnut and Mache (Lambs Lettuce) Salad
[IMGCAP(1)] Makes 1 serving serving roasted beets 1 tablespoon chopped walnuts ounce blue cheese 2 cups Mache lettuce In a medium sized salad bowl, place the Mache lettuce. If the beets are cold heat in a small frying pan (include the oil from the beets). Mix together the chopped walnuts, blue cheese and beets. Add pepper if desired and serve. …
