This is exactly how it sounds. Fresh and healthy, but with a fun mix of flavors and textures from the crispy veggies, rich avocado and lemony hummus. Half of the ingredients can be found at any farmer's market or backyard garden, making eating seasonally and locally simple and tasty. Makes 1 medium serving.
Ingredients: · 4 leaves collard greens, washed, stem trimmed · ¼ cup hummus · ¼ avocado, sliced lengthwise · 1 tomato, diced · ½ carrot, cut into matchsticks · ½ red, green, or yellow pepper, cut into strips · Juice of ¼ of a lemon · Sea salt and pepper to taste Method: 1. Rinse all the produce. 2. To create the wrap, chop the end of the stems off the base of the collard leaves. If you have a sharp knife, preferably a paring knife, slice the stem that runs up the center of the leaf horizontally, so the stem is as thin as the leaf. This will make rolling easier. Be extra careful that you don't create any holes in the leaves during this process. To make it even easier to roll, you can lightly steam the leaves until bright green and softened. 3. Cut the avocado into lengthwise strips. 4. Dice the tomato. 5. Cut the pepper into strips. 6. Cut the carrot into matchsticks. 7. Spread the hummus onto the four leaves. 8. Divide and add the avocado, tomato, carrots and pepper onto the middle of each collard leaf. 9. Squeeze lemon juice on top of each leaf and add salt and pepper. 10. Fold each side in, then roll up like a burrito and enjoy. Go here to print this recipe: recipe_garden_wrap.rtf Here’s another recipe from Engine 2. Sometimes you just need a veggie burger! This veggie burger is super simple, and packed with flavor and protein. Make a big batch now and save the leftovers in the freezer for a quick dinner or a lunch on-the-go later. Top it with your favorite veggies and condiments for the ultimate (healthy) indulgence! Makes one medium serving.
Ingredients: · ½ can kidney beans, rinsed and mashed or ½ cup pre-made beans · 1 clove garlic · ¼ cup rolled oats · 1 ½ Tbs. tomato paste · 2 tsps. mustard · 1 tsp. chili powder · 1 whole grain (or gluten-free) bun or serve open-faced with one slice of bread. · 1 slice red onion · ½ tomato, sliced · ¼ avocado mashed or in slices · Sea salt and pepper to taste Serve with: · 2 cups spinach · 1 tsp. balsamic vinegar (or) your favorite dressing Method: 1. Drain and rinse canned kidney beans. In bowl, mash beans with fork. 2. In a bowl, mix the garlic, rolled oats, tomato paste, mustard, and chili powder with the beans. 3. Form 1-2 patties per person with your hands. Start by rolling it into a ball then squishing it down between two hands to make a round patty. 4. Heat a non-stick or cast-iron pan on medium heat. Cook the burgers until warm throughout and crispy on the outside. 5. Toast the bread, top with the burger and any other toppings that you like (like red onion, tomato, avocado, ketchup, mustard or pickles, to name a few!). Serve with a simple spinach salad. Drizzle the spinach with a touch of high-quality balsamic vinegar. Go here to print this recipe: recipe_kidney_bean_veggie_burger.docx Black beans contain all nine essential amino acids and are rich in nutrients. Consuming beans on a regular basis is associated with a lower risk for heart disease, cancer and type II diabetes. Clearly, black beans nearly steal the show tonight, but then...we make a crispy taco shell from fresh romaine lettuce leaves! Romaine lettuce wraps are a fantastic way to replace bread or tortillas from time-to-time. You can use any large leaf lettuce, or, if you're feeling adventurous, try kale, collard greens or chard. Simple meals like this - that feature whole grains, legumes and vegetables - are just the fuel your body needs! Makes one medium serving.
Ingredients: · 1 cup brown rice, premade and steamed · ½ can black beans or 2/3 cup premade beans · ½ tsp cumin · ½ tsp chili powder · Sea salt and pepper to taste · ½ red, yellow, or green pepper, diced · 4 large whole Romaine lettuce leaves, washed, pat dry, stem trimmed · Optional: 2 pinches cayenne pepper for more heat Method: 1. Steam the premade brown rice to heat it up. 2. In a pot, heat a little purified water on low medium heat. 3. Add the beans and peppers. Then add the cumin, chili powder, and cayenne pepper, salt and pepper to taste. 4. Heat until warmed through. The red pepper doesn’t need to cook just warm. 5. Add the steamed rice to the bean mixture and mix through. 6. Fill the romaine lettuce leaves with brown rice, beans, and red peppers. Enjoy! Go here to print this recipe: recipe_black_bean_lettuce_tacos.docx Here’s another recipe from Engine 2. Take a trip to Tuscany - in no time at all! This throw-it-together dinner is a great go-to meal for those nights when you want something comforting, nourishing and quick. Protein-rich white beans, whole-grain pasta and superfood kale make up the tasty basics here. With garlic and a dash of salt and pepper, the simple flavors of this dish can really shine! Makes 1 medium serving.
Ingredients: · 1 cup whole wheat or gluten free pasta · A little purified water for ‘frying’ · 1/8 onion, chopped · 1 garlic clove, minced or finely chopped · ½ can cannellini beans (white kidney beans) · 1 tsp. Italian seasoning blend · 1 tomato, diced · 2 cups kale, chopped · Optional: olive oil to taste (Don’t cook with it just add a tsp. for flavour at the end.) · Sea salt and pepper to taste Method: 1. Cook the pasta according to the directions on the box. 2. In a medium pot, add water and heat to medium low. 3. Add onions and cook for 8 minutes until translucent. 4. Add garlic and cook for another minute. 5. Add beans, Italian seasoning, tomato and simmer for 5 minutes. 6. Add kale and simmer for an additional 5 minutes. 7. Plate the pasta and top with the bean mixture. 8. Add sea salt, pepper and a dash of tasty olive oil as desired. Note: heating oils and exposing them to air and sunlight changes the molecular structure which can turn a healthy oil into an unhealthy oil. So, if you are going to use oils, store in dark glass bottles and add after cooking for flavour. Go here to print this recipe: recipe_tuscan_white_beans_and_kale.docx This stew packs a Vitamin C punch, thanks to the combination of greens, red skin potatoes and frozen broccoli. And green lentils are filled with protein, fiber and folate, which supports red blood cell production and neurological function. Your whole body will thank you when you dig into this curry-inspired bowl of green goodness. Makes one medium serving.
Ingredients: · A little purified water for ‘frying’ · 1 tsp cumin · 1 tsp curry powder · 1 tsp dried basil · ¼ cup green lentils, rinsed · 2 cloves garlic, minced or diced finely · 1 ½ cups low sodium vegetable stock, or water and 1 low sodium veggie cube · 2 red skin potatoes, diced in ½ inch cubes · 1 cup frozen broccoli · 2 kale leaves, chopped · Sea salt and pepper to taste Method: 1. Add a little water to a large pot and bring up to medium-low heat. 2. Stir in the curry powder, cumin, and dried basil. Heat for about 1 minute, stirring frequently. 3. Add the green lentils, garlic, vegetable stock/broth (or water and veggie cube) to the pot and bring up to a low boil. 4. After about 8 minutes, add the red skin potatoes to the pot. (You may want to add additional water here depending your preference, adding 1/2 cup at a time.) 5. When the green lentils and red skin potatoes are soft (after 10-15 more minutes of cooking), add the kale and frozen broccoli. 6. Cover and heat until the frozen broccoli is warm. 7. Add more spice and herb as desired. Extra curry powder will give this soup an extra kick! Season to taste. Go here to print this recipe: recipe_green_goodness_soup.docx Delicious and simple to throw together, this recipe will show you how easy it is for anyone to be an at-home master chef. Protein-filled beans, creamy avocado, and the spiciness of a jalapeno all wrapped up in a whole grain tortilla make for one feisty fajita! Makes 1 medium serving.
Ingredients: · A little purified water for ‘frying’ · ¼ onion, sliced lengthwise · 1 garlic clove, minced or diced finely · ½ can pinto or black beans, rinsed (or) 2/3 cup precooked · ¼ tsp cumin · ¼ tsp paprika · ¼ tsp chili powder · ½ tomato, diced · ¼ avocado, sliced · ½ jalapeno, diced finely – remove seeds for less heat · ½ lime · 2 regular-sized whole wheat or gluten free tortillas – or 1 large 10-inch · Sea salt and pepper to taste Method: 1. Add a few tablespoons of water a pan and bring up to medium-low heat (4-5). 2. Add the onion and sweat for 5-10 minutes, or until they become slightly translucent. 3. Add the garlic and cook for another 30 seconds, stirring frequently. Remove from heat. 4. In a separate saucepan, roughly mash the beans with a fork and heat over medium. 5. Stir in the spices with the beans until both of the ingredients are evenly mixed together and warm throughout. If needed, add a dash of water to prevent the beans from sticking to the bottom of the pan. 6. Warm the tortillas on a cookie sheet in the oven (at lowest temperature 170F) for about 2-3 minutes. 7. Spread the bean mixture evenly on each tortilla and top with the onion/garlic mixture. 8. Garnish with diced jalapenos, tomato, avocado, lime juice, salt and pepper for some extra flavor. Go here to print this recipe: recipe_spicy_bean_fajitas_with_avocado.docx Here’s another recipe from Engine 2 which I have altered slightly. Iron and protein-rich beans combine with whole grain pre-cooked brown rice, peppers and fresh spinach for a healthy, veggie- and spice-packed meal. Makes one medium serving.
Ingredients: · 1 cup precooked brown rice · ½ red, green or yellow pepper, diced · 1 clove garlic, diced finely · Water instead of oil for ‘frying’ · ¼ tsp. chili powder · 1/8 tsp. cumin · ¼ tsp. dried oregano · 1/8 tsp. dried thyme · ½ can kidney beans, rinsed and drained · 1 Tbs. tomato paste · Sea salt and pepper to taste · ¼ cup fresh parsley, chopped · ½ cup fresh spinach, chopped Directions 1. Steam to heat the pre-cooked brown rice. 2. Bring a pot with a lid up to medium heat with a touch of water. Add the peppers and cook until softened. Stir in the garlic, chili powder, cumin, dried oregano and dried thyme and cook for one more minute. 3. Stir in kidney beans, tomato paste and a little more water (if needed). 4. Stir in the steamed rice, cover, and reduce the heat to minimum for about 5 minutes. 5. Transfer the pot contents to a serving plate, add salt and pepper and top with parsley and spinach and serve. Go here to print this recipe: recipe_fast_red_beans_and_rice.docx Here’s another recipe from Engine 2. Every bite of this refreshing - and refreshingly simple - dish is full of lemony zing and fresh veggie crunch! Makes 1 medium serving.
Ingredients: · ¼ cup quinoa · ½ cup water · ½ cup canned cannellini beans, chick peas or other beans, rinsed and drained · ¼ cup cherry tomatoes, quartered · ½ cucumber, cut lengthwise, quartered and cut into small pieces · 1 green onion, chopped · 1 lemon, squeeze out the juice, remove seeds · 2 Tbs. fresh mint, chopped · 2 Tbs. fresh parsley, chopped · Sea salt and pepper to taste · 1-2 cups mixed greens Method: 1. Combine the quinoa with twice as much water in a pot with a lid. Bring the water to boil over high heat. Then turn down the heat to minimum, keep the pot covered, and cook for 20 minutes. Remove the pot from the burner and let sit an additional 5 minutes with the lid on. Fluff with a fork and set aside to cool. 2. In a bowl, add cooked quinoa, drained beans, cherry tomatoes, cucumber, green onion, lemon juice, fresh mint, fresh parsley, and season with salt & pepper (if using). 3. Serve the tabbouleh on a bed of fresh mixed greens. Go here to print this recipe: recipe_minty_tabbouleh.docx Here’s another recipe from Engine 2. Making a delectable bean burger from scratch doesn't need to be tricky! This recipe is as simple as mashing all the tasty ingredients together, and letting them work their magic! Depending on what your goals are, you may want to enjoy this burger open-face style, with just one half of the bun.
Ingredients: · ½ can black beans, rinsed or 1 cup cooked, mashed (leave a few intact) · 3 Tbs. rolled oats · 2 Tbs. yellow mustard · Optional: sea salt and pepper, Mrs. Dash or other no salt seasoning · 1 Whole wheat, whole grain or gluten free bun · ¼ avocado · 1-2 slices red onion, sliced thin · 1-2 slices tomato, sliced · Mixed greens Method: 1. Preheat oven to 400 degrees F/200 degrees C. 2. In a medium sized bowl, combine the beans, rolled oats, mustard and salt and pepper or other seasonings to taste. If you have time, cover and let sit in the fridge for ½ an hour.
5. While waiting for it to cook or while it’s resting in the fridge, slice the avocado, red onion and tomato. 6. Toast the bun (or not if it’s fresh). 7. Prepare the fixings on the bun and slide on the bean patty when done. 8. Enjoy a side salad of mixed greens with your favorite dressing as well. Go here to print this recipe: recipe_black_bean_and_mustard_burger.docx I find it more satisfying to use the pita bread as a base and pile everything on top and eat it with a knife and fork. This recipe is super easy and delicious and makes a satisfying yet light lunch. Makes 1 medium serving.
Ingredients: · 1 whole wheat pita · ¼ cup of hummus (preferably oil free) · ¼ avocado, sliced · 1 cup spinach leaves, stems removed · 1 cup cherry tomatoes, sliced lengthwise · 2 Tbs. fresh parsley, chopped · ¼ lemon · 2 pinches chili powder · Sea salt and pepper to taste Method: 1. Place the whole wheat pita on a serving plate. 2. Spread hummus on the pita. 3. Evenly place the avocado slices, then spinach leaves, then halved cherry tomatoes on the pita. 4. Top with the chopped fresh parsley 5. Squeeze the juice from the lemon over the vegetables. 6. Sprinkle on the chili powder and grind sea salt and pepper over the pita. Go here to print this recipe: recipe_open_face_pita_with_veggies_and_hummus.docx |