A lot of Smuggers are following some healthy eating habits after reading books like The China Study
and Eat to Live
. We'll share some recipes, here! If you'd like to discuss any of this, c'mon over to Dgrin and join the discussion
Penne, Sundried Tomatoes, Broccoli and Pine Nuts
Dead simple easy to make.
Ingredients: Whole wheat, whole grain penne pasta (read the box label!); 1 large head of broccoli (can substitute broccoli rabe, too!); 1 cup sun-dried tomatoes (use fresh tomatoes in season, if you wish!); 1/4 cup pine nuts; tiny bit of olive oil (use it sparingly!); kosher salt and pepper to taste.
Cut the stems off your broccoli. Get the tomatoes into bite-size pieces. Boil the water for the pasta, and cook the pasta (don't over do it!). Once you toss the pasta in the water, and it has cooked for a few minutes, it's now time fire up your wok (a skillet will do, too). A little olve oil (1-2 tbsp) is all you should need. Toss the tomatoes, pine nuts and broccoli in, and cook over high heat for about 5 minutes or so. The idea is to have the broccoli al dente (not soft and mushy!). Cover the veggies while you drain the pasta. Once drained, toss the pasta in the wok, and then keep cooking just a few minutes longer, just to get the flavors mixed in with the pasta.
Eat and enjoy.
John's easy lunch Chopped Salad
It may not look too appitizing but my tastebuds were happy. I got the idea from a chopped salad I had at a great place in Las Vegas called T-Bones (but that salad had evil blue cheese & bacon!).
Here's the plan
Fill your food processor bowl with a lettuce mixture (mine was a "weedy" sping mix).
Add about two tablespoons of hummus (mine was a roasted garlic hummus).
Add about 1/4 cup of chopped red bell pepper.
Add about one tablespoon on balsamic vinegar.
Add a couple "dashes" of a hot pepper sauce (mine was unique version purchased in Bermuda - Outerbridge's Sherry Pepper Sauce - Tabasco sauce should taste similar).
Tap the "pulse" button on your food processor a few times.
That's it, scoop out and eat, get healthy, trim-up, etc, etc
Future plans: try adding any combination of green onions, zucchini, celery, mushrooms, sunflower seeds, etc
Mexican Salad on Grilled Tortillas
2-3 large ears of corn
4 large tortillas (whole wheat!)
15 oz. black beans
1 med. avocado, halved, pitted, scooped and diced
2 T. minced fresh cilantro leaves
1 medium jalapeño chile, stemmed, seeded, minced
2 T. extra-virgin olive oil
2 T. fresh lime juice
6 c. packed arugula or maiche
2-3 large ripe tomatoes, sliced thin
Grill the corn. Combine black beans, avocao, cilantro, chile, 1T of olive oil, lime juice and salt to taste in a bowl. When the corn is cool to handle, slice off all the kernels add the kernels to the bowl and toss. Season to taste if Salt or Pepper is needed.
Grill the tortillas (they don't take long!)
Put the arugula or maiche in a bowl, toss with 1T. olive oil.
Now put one grilled tortilla on each plate, spoon some of the black bean and salsa, arrange the tomatoes, and done!
Serves 4. Enjoy, yum :)
Ben's Dirty Rice and Beans
1 large yellow onion
2 medium red bell peppers
3-5 cloves garlic (to taste)
1/2 teaspoon ground black pepper
1/4-1/2 teaspoon cayenne pepper (to taste)
1-3ish tablespoons taco seasonsing (I highly recommend using more than you think you need)
4 cups vegetable broth
2 cups uncooked brown rice
1 can black beans
Here is the super easy part:
- Chop ends off onion, peel, cut in half and toss in Vita-mix
- Chop stem off and cut seeds out of bell peppers, toss in with onion
- Toss garlic, pepper, cayenne, taco seasoning and vegetable broth in Vita-Mix
- ZZZZZZ! (blend it, but on a lower speed so you leave it very slightly chunky, but mostly blended)
-Combine liquid mix with rice in sauce pan. Bring to boil, stir it and lower heat to a low simmer. Cover and cook for 40 minutes, or until rice is done. Take a peek after 25 minutes to make sure you aren't out of moisture (add more broth or water if you need), but avoid opening the lid if you can help it. Check rice at 40 minutes to make sure it is done/tender.
- Open can of beans, rinse and drain. Add to rice, serve.
You may need 2 cans of beans if you want a higher bean to rice ratio.
Super yummy. Enjoy!
Lentil and Walnut Pate
OK, so I'm no food photographer, and this was my little Point and Shoot, OK?
1 1/2 cups Green (Brown) Lentils
2 Large Onions, sliced
1 Bay Leaves
1/4 tsp. Olive Oil
2 TBS. Yellow or Red Miso Paste
1/2 cup red wine (optional)
Cook the lentils in 4 cups water for 45 minutes or until tender, with bay leaf.
Place a large frying pan over medium heat. Add oil and onions, and cook the onions slowly while the lentils are cooking. The lentils and the onions should be done about the same time, the onions should be glassy, and not too browned.
When the lentils are done, or nearly done, add the miso to the onions and stir until it thoroughly coats all the onions. Add the wine and cook down so that it's thick, not liquid.
When the lentils are done, drain the excess water, and then toss with the onions, walnuts and miso. Remove the bay leaf.
Using a blender or food processor, blend well.
Nancy's Awesome Tomato & Kale Stew
Ok photo to follow, but this is an amazingly good, and easy dish. It also keeps really well in the fridge.
3 garlic cloves, chopped
1/4 T red pepper
1T chopped thyme
5 C finely chopped kale
14.5 oz. veg broth (try "Better Than Boullion!"
14.5 oz diced tomatoes in juice
15 oz can white kidney beans
Heat 2T olive oil in pot over med-hi heat. Add garlic, red pepper, saute for a minute. Add kale and broth, boil, then simmer for 5 mins or so. Add tomaotes with juice, beans and thyme. Simmer 15 mins. For a flavor boost, finish with white wine vinegar if desired.
Black Bean Chile
(Photo to come!)
2 C Chopped onions
2 garlic cloves, minced
1/2 C water
1 T ground cumin
1 C salsa
2 red and/or green peppers, chopped
3 C cooked black beans (2-15oz cans, drain & rinse)
2 C fresh or frozen corn kernels
Salt, tabasco, cilantro are optional (& to taste).
In covered pot, cook onions and garlic in the water on high heat, 5 mins. Stir frequently. Add cuin and coriander and stir another minute. Stir in salsa, peppers, lower heat and cover, simmering 5 mins. Stir occasionally. Add black beans and tomatoes, simmer 10 minutes. Add corn and cook 10 more minutes. Add salt, tabasco or hot sauce, cilantro if desired.
You can serve this over some rice if you like, or just put it in a bowl and dig in. Pop some whole grain pita in the toaster oven and then rip & dip :)
Sweet Potato and Black Bean Burritos
OK Photos to follow!
3 C peeled, cubed sweet potatoes
1/2 tsp salt
2 tsp veg oil
3 1/2 C diced onions
4 large garlic cloves, minced
1 T minced fresh green chile
4 tsp ground cumin
4 tsp ground coriander
4 1/2 C cooked black beans (3 15oz cans)
2/3 C lightly packed cilantro leaves
2 T fresh lemon juice
1 tsp salt
8 eigth-in tortillas
Heat the oven to 350degs
Sweet potatoes in medium saucepan with the salt and water to cover. Cover & bring to boil, simmer till tender, roughly 10mins. Drain, set aside.
While these cook, warm the oil in a skillet and add onions, garlic, chile. Cover, cook on med-low, stirring a bit, for about 5-8 mins. Add cumin, coriander and cook for 3 mins more, stirring frequently. Remove from heat and set aside.
In food processor, add black beans, cilantro, lemon juice, salt, and cooked sweet potatoes, puree till smooth. Transfer mixture to a large bowl, and mix in cooked onions and spices.
Put your burritos together, then put them seam side down in a lightly oiled baking dish or tray, and cover with foiil, bake for 30mins. Serve with Salsa.