Black Bean Picadillo

1 cup golden raisins

1 1/3 cup hot water
2 Tab. Canola or olive oil
3 cups diced Onion
4 cloves garlic, minced
Salt and pepper tt
4 tea. Chili powder
4 Tab. Tomato paste
2 (15 oz.) Black beans, drained and rinsed
1 1/3 cups sliced green olives
1 cup fresh or thawed frozen corn
4 Tab. Cilantro, Chopped
Cooked rice


Cook rice according to package directions.
In a small bowl, combine raisins and the hot water. Let soak.
Meanwhile, heat the oil in a large skillet and then cook the onions, garlic, salt and pepper together for about 3 minutes. Add Chili powder and Tomato paste, and cook, stirring for another 3 minutes.
Stir in corn, Beans, Cilantro and the raisins with their soaking liquid. Simmer for 5 minutes.
Serve over rice.

Calabrian Chili Pepper Pasta

Ready in 30 minutes
Makes 8 servings

• 1 Pound regular Spaghetti, Or Pasta Of Choice

• 1 lb. GFCF Pasta

• 1 1/3 Cup Extra-virgin Olive Oil

• 5 Tab. Garlic Cloves, Finely Chopped

• 8 Anchovies In Oil

• 1 Cup Calabrian Hot Peppers

• 4 Cups Finely Chopped Canned Tomatoes

• 1/2 Cup Finely Chopped Parsley

• 2 Cups Chopped, Pitted, Kalamata Olives

• Salt & Pepper, To Taste 

TO SERVE:

• 2-3 Cups Freshly Grated Pecorino Romano Cheese

• 1-2 Cups GFCF Parmesan Cheese

Bring a large pot of lightly salted water to a boil.

While the water is heating, heat the olive oil in a pan over medium heat. Add the garlic and anchovies, and stir vigorously to break the anchovies up into a paste.
Add the hot peppers, tomatoes and parsley, and bring to a boil.
Reduce the heat to a simmer, and cook for 5 minutes.
Add the olives and stir to mix.
Taste the sauce and season with salt and pepper as needed.
Cook the pasta until it is "al dente", then drain and return to the pot.
Add a scoop of sauce to the pasta and toss to coat the pasta well.
Serve the pasta in individual bowls, with a spoonful of sauce on top.
Pass the cheese at the table for those who desire it.

Pesto Chicken Breasts

Serves 4

Source:  

4 boneless skinless chicken breast halves
1⁄2 cup refrigerated basil pesto
2 -3 plum tomatoes, sliced (optional)
1⁄2 cup mozzarella cheese, shredded

1 package spaghetti noodles, to serve.

• Preheat oven to 400 degrees F.
• Line baking sheet with heavy-duty foil.
• Place chicken and pesto in medium bowl; toss to coat.
• Place chicken on prepared baking sheet.
• Bake for 20-25 minutes or until chicken is no longer pink in center.
• Remove from oven; top with tomatoes and cheese.
• Bake for an additional 3-5 minutes or until cheese is melted.
• Serve with spaghetti.

Minestrone Soup (Large Family/Freezer Recipe)

Makes 25 servings

Source: Theicn

1 1/2 gallons Water
1 lb. 9 oz. Whole-grain elbow macaroni
1/4 cup Canola oil
1/2 cup Water
3/4 cup Fresh onions, diced
2 1/3 cups Fresh carrots, diced
1 cup Fresh cabbage, minced
3/4 cup Fresh celery, chopped
2 cups Fresh spinach, chopped
3/4 cup Fresh zucchini, chopped
4 tea. beef base powder
1 quart Water
8 oz. Canned tomato paste
1/2 tea. Ground black pepper
1 Tab. Onion powder
4 tea. Garlic powder
2 1/2 tea. Salt
1/2 tea. Dried marjoram*

1/2 tea. Dried oregano*
1/2 tea. Dried parsley*
1 tea. Ancho chili powder

30-34 oz. (1/2 #10 can) Canned great northern beans, drained OR 2 lbs. Dry great northern beans, cooked

*Or 1 1/2 tea. Italian seasoning

To cook macaroni:

• Heat water to a rolling boil.
• Slowly add macaroni.
• Stir constantly until water boils again. 
• Cook about 8-10 minutes or until al dente or according to package directions
• Stir occasionally. DO NOT OVERCOOK. 
• Drain well. Set aside by pouring cooked macaroni into a half steam table pan (12¾” x 10½” x 2”). Pour olive oil over macaroni and toss.

To make Soup:

• In a large stock pot, add water, onions, carrots, cabbage, celery, spinach and zucchini. Simmer uncovered over medium-high heat for 15 minutes or until tender.
• Add beef base, water, tomato paste, pepper, oregano, garlic powder, salt, marjoram, onion powder, ancho chili powder, and parsley. Simmer uncovered over medium-high heat for 30 minutes.
• Add beans. Simmer uncovered over medium-high heat for 20 minutes.
• Serve ½ cup macaroni in each soup bowl. Serve only 8½ oz of minestrone soup over macaroni.

MEDITERRANEAN BOWL

 

SALAD

1 small cucumber, cubed
1/2 cup cherry tomatoes, halved
small bunch of parsley, chopped
1-2 spring onions, thinly chopped
olive oil

FOR THE BOWL

7-8 olives
1/3 cup chickpeas, canned, rinsed & drained
1 tbsp tzatziki
2 tbsp hummus
2-3 tbsp quinoa, cooked
black pepper, freshly ground

Salad: Wash the vegetables, chop them, place in a mixing bowl. Add olive oil, vinegar, and salt to taste.

Assemble your bowl: Salad, rinsed and drained chickpeas, the olives, quinoa. In the middle/on top: 2 tbsp hummus and 1 tbsp tzatziki + freshly ground black pepper. 

Mango Lassi

Serves: 1
Source: Natalie's Health

1 cup frozen mango chunks

½ cup yogurt 
½ milk I used oat milk
1 tablespoon hemp seeds
½ teaspoon cinnamon
½ teaspoon grated fresh ginger
Sweetener (optional): maple syrup, or honey

Add all ingredients into blender. Note: add wet ingredients first for easier blending.
Mix everything at high speed until you get a smooth silky texture.
If the mango lassi is too thick, add more liquid – milk or water (I recommend adding water, to dilute lassi). Blend again until everything is well combined.
Taste the lassi and add additional sweetener if it's too tangy for your taste.
Transfer the mango lassi into a tall glass.

Cabbage Vegetable Soup

Serves: 6
Source: Delish

2 tbsp. extra-virgin olive oil
1large yellow onion, finely chopped
2carrots, finely chopped
2stalks celery, finely chopped
1/2 tsp. chili powder
Kosher salt
Freshly ground black pepper
15-oz. white beans, drained, rinsed
2 cloves garlic, finely chopped
1 tsp. fresh thyme leaves
4 c. chicken or vegetable broth
1/2 large head cabbage, chopped
15-oz. chopped fire-roasted tomatoes
2 tbsp. chopped fresh parsley, plus more for serving

In a large pot or Dutch oven over medium heat, heat oil. Add onion, carrots, celery, and chili powder; season with salt and black pepper. Cook, stirring often, until vegetables are softened, about 8 minutes. Stir in beans, garlic, and thyme and cook, stirring occasionally, until garlic is fragrant, about 1 minute.
Add broth and 2 cups water and bring to a simmer. Stir in cabbage and tomatoes and simmer, stirring occasionally, until cabbage is wilted, about 6 minutes.
Remove from heat and stir in parsley and red pepper; season with salt and black pepper.

Divide soup among bowls. Top with more parsley and a pinch of crushed red pepper flakes

Massaged Kale Salad

Serves: 4
Source: Skinny Taste

1 bunch kale, ribs removed and discarded(6 oz total without ribs)
1 tbsp extra-virgin olive oil
1/2 tsp kosher salt
1 tbsp freshly squeeze lemon juice, from 1/2 lemon
1/3 cup fresh grated Parmesan cheese, Parmigiano-Reggiano

Slice the kale into 1/4-inch thin ribbons.
In a large bowl combine the kale with oil and salt.
Using your hands, massage the kale for 3 minutes until the kale softens.
Toss with the lemon juice and grated cheese and serve.

Black Bean and Corn Salad

Serves: 6
Source: Inspired Taste

2 medium ears corn, or 2 cups corn kernels
1 (15-ounce) can black beans, drained and rinsed or 1 1/2 cups cooked black beans
2 medium tomatoes, finely chopped
1 medium onion, finely chopped
1 garlic clove, minced
1/2 jalapeño, seeds removed and finely minced
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
1/2 teaspoon smoked paprika
Salt to taste

Cook corn to desired doneness. If using corn on the cob, cut the corn kernels off the cob once cooked.

In a medium bowl, stir the corn, black beans, tomatoes, onion, garlic, jalapeño, lime juice, olive oil and smoked paprika. Season with salt — we start with 1/2 teaspoon and go from there. Cover with plastic wrap then refrigerate at least 30 minutes before serving.

Thai Peanut Chicken Wraps

Serves: 6

Source: Simply Whisked

For the peanut sauce:

1/4 cup honey
1/4 cup olive oil (or vegetable oil)
1/4 cup peanut butter
3 tablespoons unseasoned rice vinegar
1 tablespoon soy sauce
1 teaspoon sesame oil
1/2 teaspoon pepper
1/4 teaspoon salt
1/4–1/2 teaspoon crushed red pepper flakes
1 tablespoon grated fresh ginger
1 large garlic clove, minced

For the chicken wraps:

3 cups coleslaw mix
1 cup shredded carrots
1/3 cup roasted peanuts
1/4 cup chopped fresh cilantro
2 cooked chicken breasts, chopped or sliced
6 large tortillas

In a medium bowl, whisk together the peanut sauce ingredients.
In another bowl, add the cabbage, carrots, cilantro, and peanuts. Pour the sauce over the mixture and stir. Let this sit while you prepare the tortillas and chicken.
Heat up the tortillas for about 10 seconds in the microwave to make them easier to work with.
Divide the chicken and coleslaw between each tortilla
Roll tightly, securing with toothpicks if necessary.

Black Bean and Quinoa Salad

yield: 8 cups

source: Inspired Taste

1 cup uncooked quinoa, rinsed (about 3 cups cooked)
2 cups water or stock (see our chicken stock or veggie broth)
1 (15-ounce) can black beans, drained and rinsed or 1 1/2 cups cooked black beans
3 tablespoons apple cider vinegar
2 tablespoons fresh lime juice
1/2 teaspoon ancho chili powder, or more to taste
1/2 teaspoon ground cumin
1/3 cup extra-virgin olive oil
1/2 cup finely chopped red onion (half small onion)
1 orange, yellow or red bell pepper, finely chopped
1 cup quartered cherry tomatoes
1 cup finely chopped red cabbage
2 ears of corn, shucked, or 1 cup of defrosted frozen corn
1 (4-ounce) can green chili peppers, chopped
Salt and fresh ground black pepper
Optional add-ins: chopped avocado, crumbled feta or queso fresco

COOK QUINOA
Combine the rinsed quinoa, water, and 1/4 teaspoon fine sea salt in a medium saucepan over medium-high heat. Bring to a boil then reduce to a low simmer and cook, uncovered, until the liquid is absorbed by the quinoa, 10 to 15 minutes.

Move the saucepan off of the heat and cover for five minutes. This extra time allows the quinoa to steam and “fluff up.” Uncover, and then fluff the quinoa with a fork.

MAKE THE SALAD
In a large bowl, whisk the apple cider vinegar, lime juice, 1/2 teaspoon of fine sea salt, chili powder, cumin, and a pinch of black pepper together. Slowly add the olive oil, whisking until blended.

Add the quinoa, black beans, red onion, bell peppers, tomatoes, cabbage, corn, and chili peppers. Toss to combine, and then season to taste with additional salt and pepper as needed.

Store in an airtight container in the refrigerator for 3 to 4 days. If after a day or two the salad seems a little dry, add an extra squeeze of lime juice and a small drizzle of olive oil.

MOO SHU PORK, CHICKEN or MUSHROOM

 Makes 6 servings

MARINADE INGREDIENTS:

• 1 Tab. peanut butter
• 2 tea. white vinegar
• 1/4 cup rice vinegar
• 1 Tab. honey, molasses, or brown sugar
• 2 tablespoons oyster sauce
• 6 tablespoons soy sauce
• 3 teaspoon toasted sesame oil
• 1/8 tea garlic salt
• 6 cloves garlic, minced
• 1/8 tea. onion powder
• hot sauce, to taste
• freshly-cracked black pepper

MOO SHU INGREDIENTS:

• 2 pound pork or boneless skinless chicken breasts or large Portobella mushrooms, or a mixture, sliced into very thin strips
• 3 tablespoons peanut or vegetable oil
• 4 large eggs, whisked
• 28 oz. coleslaw mix
• 8 ounces shiitake mushrooms, stemmed and thinly-sliced
• 4 scallions, thinly sliced
• for serving: flour tortillas or wraps
• optional toppings: thinly-sliced green onions, toasted sesame seeds

Cooking Instructions

TO MAKE THE MARINADE:

Whisk all ingredients together in a medium mixing bowl until combined. Separate the marinade into two portions — one to marinate the meat, and one to serve as the cooking sauce.

TO MAKE THE MOO SHU PORK:

1. Add the thinly-sliced pork or chicken to half of the marinade, and toss until the meat is evenly coated in the marinade. Set aside for 5 minutes.
2. While the meat is marinating, heat 2 teaspoons oil in a large saute pan or wok over medium heat. Add the whisked eggs, and let them sit and until they are cooked and form a large omelet. Transfer the eggs to a separate cutting board, and set aside. When you have a chance (while the pork is cooking), chop the omelet into small, thin pieces.
3. Return the pan to the stove, and increase heat to high heat. Add 1 more tablespoon of oil, and then use a pair of tongs (or a fork) to lift the meat out of the marinade and transfer it to the pan, discarding the marinade. Saute the pork, breaking it up and stirring it with your tongs occasionally, until it is cooked and tender, about 3-4 minutes. Then transfer the pork to a separate plate, and set aside.
4. Add the remaining oil to the pan, along with the cole slaw, mushrooms, and half of the scallions. Saute for 2-3 minutes, or until the cabbage begins to wilt and softens.
5. Add in the reserved marinade for the sauce, and toss to combine. Cook for an additional 2 minutes. Stir in the cooked pork and chopped eggs, and toss until combined. Taste, and season with extra salt and pepper (and/or hoisin or soy sauce) as needed. Sprinkle with the remaining green onions.
6. Serve immediately with flour tortillas (or lettuce cups, rice, or quinoa), and garnish with optional toppings if desired.

🍍Thai Pineapple Curry

Source: Don't Waste the Crumbs

1 can coconut milk

3 Tbsp red curry paste

1 ½ tsp salt

1 tsp crushed red pepper

1 ½ tsp granulated garlic

1 fresh pineapple, cut into 1” pieces

1 pound of sweet potatoes, peeled and cut into 1” pieces

2 green bell peppers, cut into 1” pieces

2 onions, cut into 1” pieces

2 cans of garbanzo beans, drained and rinsed three times (or 3-4 cups of homemade beans)

Cooked white or brown rice, for serving (optional)

Cashews, for topping (optional)

Cilantro or green onions, chopped, for topping (optional)

Whisk together the coconut milk, curry powder, salt, crushed red pepper and garlic in a slow cooker.

Add the remaining ingredients and cook on high for 3-4 hours, or on low for 6-8 hours. If you want your sweet potato to be more firm, aim for a shorter cooking time.

NOTES

**Turn this into a freezer meal by adding all the ingredients to the freezer bag, removing as much air as possible, labeling and freezing. To cook, thaw the freezer meal in the refrigerator overnight and then cook as directed!

GRILLED SHRIMP WITH CHIMICHURRI SAUCE

4 Servings

Source: Our Salty Kitchen

1 lb shrimp, peeled and deveined
3 tablespoon olive oil
1 tablespoon lemon juice
1 clove garlic, minced
1 teaspoon kosher salt

Chimichurri Sauce

½ c. firmly packed fresh parsley
½ c. firmly packed fresh cilantro
3 tablespoon fresh oregano
6 cloves garlic, minced
1 small shallot, finely minced
⅓ c red wine vinegar
½ c extra virgin olive oil
2 tablespoon lemon juice from a fresh lemon
½ teaspoon red pepper flakes
½ teaspoon kosher salt
½ teaspoon ground pepper

Combine the olive oil, lemon juice, garlic, salt, and pepper in a large bowl. Whisk until well combined. Add the shrimp to the marinade, toss to coat, then set aside to marinate at room temperature for 15 minutes while you prepare the chimichurri sauce.
Chimichurri (by hand): finely chop the parsley, cilantro, oregano, garlic, and shallot. In a medium mixing bowl, whisk the vinegar, olive oil, and lemon juice until emulsified. Add the chopped herbs and alliums, as well as the red pepper flakes, salt, and pepper. Stir to combine.
Chimichurri (food processor): combine the parsley, cilantro, oregano, garlic, and shallot in a food processor. Pulse until the herbs and alliums are finely chopped. Add the red wine vinegar, lemon juice, red pepper flakes, salt, and pepper. Pulse 5-10 times more, or until well combined. Flip the motor to process and pour in the olive oil through the feed tube until the ingredients form a sauce. Makes about 1.5 cups.
Skewer the shrimp onto 2 skewers, alternating heads and tails, and keeping them tightly packed.
Heat a grill to high (450°F). Rub the grates with the cut side of a potato to prevent sticking, or brush with olive oil.
Arrange the skewers on the grill in a single layer. Grill 2 minutes with the lid open, then flip and cook 2-3 minutes more or until cooked through. The shrimp are cooked through the moment they turn pink and are completely opaque. The ideal temperature is 120°F.
Drizzle the shrimp with chimichurri sauce and serve immediately.

Coconut Butter Bean Korma

4 Servings

Source: Little Sunny Kitchen

1 tablespoon vegetable oil or ghee
1 medium yellow onion chopped
3 cloves garlic pressed
1 teaspoon fresh grated ginger
14-ounce diced tomatoes or passata
1 tablespoon curry powder
1 tablespoon garam masala
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
¼ teaspoon ground cardamom
½ teaspoon fennel
½ teaspoon chili powder

14-ounce creamy coconut milk (canned)
1 tablespoon lemon juice, optional
14-ounce can butter beans drained and rinsed
Fresh cilantro or parsley chopped
Naan or basmati rice for serving

Heat olive oil in a pot over medium heat.
Add onion and cook until soft and translucent, followed by the garlic and the ginger.
Add diced tomatoes and all the spices, and cook for a couple of minutes until the mixture is fragrant.
Add coconut milk, lemon juice, and a cup of water and simmer for 5 more minutes.
Remove from heat, and blend the curry until smooth. Return to heat, add butter beans, and cook for 1 more minute.
Serve with basmati rice or naan bread, garnish with fresh cilantro or parsley.

Roasted Salmon Nicoise

Source: BritCo

2 pounds new potatoes
1/2 pint cherry tomatoes
2 handfuls green beans (haricot vert)
1 cup pitted Kalamata olives
2 tablespoons minced garlic
20 ounces salmon, cut into 4 filets
1/2 cup basil pesto


Preheat oven to 425 degrees F. Quarter potatoes and trim the ends from green beans. De-stem tomatoes, if necessary.

Place potatoes in an oven-proof pan and drizzle with olive oil. Top with salt and pepper and then place in the oven for 30-45 minutes until starting to brown. Cooking time depends on the size of your potatoes. Make sure to turn them every 15 minutes or so.

Once potatoes have started to brown, top with tomatoes and cook for another 10 minutes.

Add green beans, olives, garlic, and salmon. Reduce heat to 300 degrees F and cook for another 15 minutes.

Remove dish from the oven. Top salmon with pesto and serve

Thai Salad

4 Servings

Source: The Home Cook's Kitchen

• 3 cups mixed salad green
• 1 Lebanese cucumber julienned (also known as a Persian cucumber)
• ¼ cup red onion very finely sliced
• ¾ red pepper finely sliced
• 1 carrot julienned
• ¼ cup mint roughly chopped
• ¼ cup cilantro roughly chopped
• 1 tablespoon peanuts roughly chopped

Dressing

• ½ red chilli seeds removed finely diced (note 1)
• 2 tbs tamari note 2
• 2 teaspoon coconut sugar note 3
• 1 teaspoon fish sauce
• 1 teaspoon sesame oil
• 1 tablespoon lime juice

Slice onion, cucumber, carrot and red pepper.
Place salad leaves in a large bowl
Top with onion, cucumber, carrot and red pepper.
Make dressing by placing all ingredients in a jar and shaking. Adjust flavours according to taste.
Pour dressing over salad and lightly toss.
Top salad with bean sprouts, mint, coriander and top with peanuts.

Black Bean and Plantain Bowls

Makes 2 servings

Source: Nutrition Facts

Black Bean and Plantain Bowls

• ▢1 large plantain, peeled and sliced
• ▢1/2-1 teaspoon cinnamon
• ▢1 cup cooked black beans
• ▢1 teaspoon garlic powder
• ▢1 teaspoon cumin
• ▢1 cup cooked quinoa
• ▢1-2 cups shredded kale
• ▢½ lime, juiced

Mango Pico

• ▢1 mango, peeled and chopped
• ▢½ lime, juiced
• ▢1 red bell pepper, chopped
• ▢¼ cup chopped red onion
• ▢1 teaspoon cumin

Heat oven to 375°F and place the sliced plantain on a baking sheet lined with parchment paper. Sprinkle the plantains with cinnamon. Bake for 15 minutes, flipping once halfway through.
Meanwhile, combine the black beans with the garlic powder and 1 teaspoon cumin. Heat until warm on stove top. Add a few tablespoons of water to keep them from getting too dry.
Combine the shredded kale with the juice from half of a lime and massage it into the kale for 2-3 minutes. Set aside.
Make the mango pico by combining the mango, lime juice, pepper, onion, and cumin.
To serve: split the cooked quinoa between two bowls and top with the beans, plantains, kale, and pico.

Mexican Three Bean Salad (Camping Recipe)

Makes 6 Servings

Source: Camping for Foodies

1 (15 oz) can garbanzo beans drained and rinsed
1 (15 oz) can black beans drained and rinsed
1 (15 oz) pinto beans drained and rinsed
1 (15 oz) can Mexican style corn kernels drained
1 roasted red bell peppers from jar chopped
1 (4 oz) can green chilies

Salad Dressing

1/8 cup apple cider vinegar
2 tablespoons olive oil
1 tablespoon honey

Dry Spices (Can Be Measured & Mixed In Advance if Camping)

1/4 teaspoon ground dry mustard
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon cayenne pepper
1/8 teaspoon celery seed
1 1/2 teaspoons cumin
1/2 teaspoon salt
1/4 teaspoon ground black pepper

In large bowl combine the garbanzo beans, black beans, pinto beans, corn, roasted red peppers and green chilies.
In small bowl whisk together the salad dressing ingredients and dry spices.
Pour dressing over salad and gently toss to combine.

Mexican Chicken Wrap

4 Servings

¾ cup salsa
½ cup mayonnaise
4 (10-inch) flour tortillas
1 ⅓ cups grated Cheddar
1 tablespoon vegetable oil
4 skinless, boneless chicken thighs, trimmed and cut into 1/2-inch pieces (1 lb.)
1 ½ teaspoons hot sauce
Salt
2 cups finely chopped iceberg lettuce
1 cup chopped tomatoes



In a bowl, stir together salsa and mayonnaise. Cover and refrigerate dip.

Preheat oven to 350°F. Arrange tortillas on 2 baking sheets; sprinkle evenly with cheese. Bake for 5 minutes, until cheese has melted.

Meanwhile, warm oil in a large skillet over medium-high heat. Add chicken, hot sauce and salt and cook, stirring, until just cooked through, 4 minutes.

Place tortillas on a counter. Top with lettuce, chicken and tomatoes. Roll up, cut in half and serve with dip.

Miso Soup

2 servings

Source: The Minimalist Baker

4 cups dashi

1 sheet nori
3 Tbsp white or yellow miso paste

½ cup green chard or other sturdy green, chopped

½ cup green onion. chopped

¼ cup firm tofu. cubed

Place vegetable broth in a medium sauce pan and bring to a low simmer.
In the meantime, place miso (starting with lesser end of range) into a small bowl, add a little hot water and whisk until smooth. This will ensure it doesn’t clump when added to the soup later. Set aside.
To the broth add chard (or other greens of choice), green onion, and tofu (if using silken, add at the end of cooking) and cook for 5 minutes. Then add nori and stir. Remove from heat, add miso mixture, and stir to combine.
Taste and add more miso or a pinch of sea salt if desired. Serve warm. Best when fresh.

Quick Eggs and Beans

 Makes 2 servings

Source: A Couple Cooks

2 servings

Source: A Couple Cooks

1 garlic clove, minced
2 tablespoons olive oil
15-ounce can black beans (or 1 ½ cups cooked black beans)
1 handful cilantro
½ teaspoon cumin
¾ teaspoon salt, divided
4 eggs
¼ cup sharp cheddar cheese, shredded (or any flavorful cheese)
1 tablespoon butter
Cherry tomatoes, for serving
Avocado, for serving

In a medium saucepan over medium heat, heat 2 tablespoons olive oil. Add garlic and cook until just fragrant for about 30 seconds. Turn down the heat. Add the black beans, along with their liquid (or ½ cup water if using cooked beans), 4 sprigs of cilantro, ½ teaspoon cumin, and ½ teaspoon salt. Bring to a boil, then simmer 15 minutes until the liquid condenses.
In a medium bowl, crack 4 eggs and whisk them together until well-beaten. Stir in ¼ cup shredded cheese, ¼ teaspoon salt, and plenty of fresh ground pepper. In a skillet, heat 1 tablespoon butter over medium heat. Tilt the pan to ensure the entire pan is coated in the melted butter. Pour in the eggs.
Keep the heat on medium. When the eggs just start to set, use a flat spatula to slowly scrape sections of eggs, creating folds. Scrape occasionally until the eggs form soft folds, and remove them from the heat just before they are fully hardened. Serve immediately with black beans, sliced cherry tomatoes, and sliced avocado, garnished with chopped cilantro.

CHIA SEED PUDDING WITH BERRIES

 

Makes 6 servings

3 cups milk (Dairy, almond or oat milk)
3 tablespoons pure maple syrup (optional)
½ cup chia seeds
¼ teaspoon cardamom
3 cups fresh assorted berries, (strawberries, blueberries, raspberries, blackberries)


Place soymilk in a medium glass bowl. Thoroughly mix in maple syrup, chia seeds and cardamom with a whisk.
Cover and refrigerate for about 8 hours, or until achieves desired thickness. (Try chilling overnight). For best results, remove from refrigerator and vigorously stir pudding with a whisk a couple of times during this period. The chia gels will swell and make a thick mixture; stirring occasionally will help make a smooth consistency and avoid settling of the seeds. When pudding is thickened, divide into 6 serving dishes, and top each with ½ cup berries. Alternatively, you can immediately pour the chia seed pudding into into individual serving bowls or glasses to thicken, such as covered mason jars, so that they are easy to grab and go. Then top with berries.

Lemon Lover's Smoothie

1 serving

1 lemon

½ cup coconut milk

½ cup water

0.5 frozen banana

¼ cup raw cashews

1 Medjool date

½ tsp vanilla extract

1 tsp lucuma powder

handful ice

Zest your lemon directly into your blender container. Cut away the peel. Then juice the lemon into the bender container, 1 large lemon for a tart smoothie, 1/2 a large or 1 small for a sweet smoothie
Add the remaining ingredients and blend until smooth.

Greek Yogurt with Berries and Nuts

Yield: 1 serving
Serving Size: 1 bowl


6 oz nonfat plain Greek yogurt
1/2 cup fresh berries
1 tbsp chopped walnuts, pecans, almonds or any other nut you desire

1 tbsp raw honey, optional

Place yogurt in a dish, top with berries, nuts (and honey, if desired).

Breakfast

BREAKFAST - DAILY DOZEN OATMEAL

Oatmeal with flax seeds and berries (frozen strawberries, blackberries, blueberries, raspberries, etc.)

Best cold cereals: Quaker Oat Bran, Kelloggs Bran Buds, Kelloggs All Bran, Kelloggs Raisin bran, Kelloggs bran glakes, Kelloggs Special K, General Mills Cheerios

Oatmeal or other cereal, diced apples

Bran Cereal, hot or cold. Top with berries.

Bulgur cereal topped with fresh fruit, or chopped walnuts, Dried cranberries, cinnamon  and a drizzle of honey

Wheatberries with brown sugar, cinnamon and milk.

Pancakes or waffles made from  rice flour and Rice bran, or replace 1/4 the flour with ground flaxseed. Add chopped nuts to the batter.

Top waffles, pancakes and cereal with berries

Add berries to muffin batter

Berry smoothies
Berries
Yogurt
Vanilla
Orange juice

Bran Muffins
Use bran in muffin recipes to replace half the flour. Or, try bran cereal. They often have muffin recipes b on the box. Add fruit and nuts.

Omelet with broccoli florets

Add 1/2 tea Fenugreek, coriander, garlic, cardamom and cumin to your omelet