Program Manual Part 2: Recipes to Try at Home
Food for Life Program
Eating and Cooking to Beat Diabetes in Indian
Country
Physicians Committee for Responsible Medicine
Includes recipes from
Chef Lois Ellen Frank, Red Mesa Cuisine, Santa Fe, NM
www.redmesacuisine.com
and others, as noted.
Edited by Caroline Trapp, MSN, CNP, BC-ADM, CDE
ctrapp@pcrm.org
www.ThePowerPlate.org
202-321-1820
Revised 7 27 2011
1
Contents:
Soups & Stews
Salads, Salsas, Sauces & Sides
Tortillas and Breads
Entrées for Lunch and Dinner
Breakfasts
Page 2
Page 10
Page 24
Page 29
Page 57
Soups & Stews
Southwestern Corn and Chili Stew
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes 8 servings
Preparation time: 30 minutes
Cook time: 20 minutes
This traditional Native American dish is hearty, simple to make, and a great
recipe for serving to company or when you are trying to use your leftover corn on
the cob.
1 ½ cups vegetable broth
1 onion, chopped
3 large, dried red chili peppers, crushed or ground (such as mild New Mexico
chilies), or 1 ancho chili or chili negro, crushed
3 small potatoes, chopped
3 carrots, chopped
2 ears of corn, kernels removed from cob
4-ounce can diced green chilies
6 tomatoes, chopped
¼ teaspoon black pepper
¼–½ teaspoon salt
2 cups cooked or canned pinto beans
In a large stockpot, bring broth to a low simmer. Add all other ingredients to the
pot, and simmer for 15 minutes.
Per serving (1/8 of recipe): 169 calories, 0.9 g fat, 0.2 g saturated fat , 4.6%
calories from fat. 0 mg cholesterol, 7 g protein, 36.3 g carbohydrate, 6.1 g sugar,
8 g fiber, 317 mg sodium, 57 mg calcium, 2.9 mg iron, 32.9 mg vitamin C, 2167
mcg beta-carotene, 1.2 mg vitamin E
2
Spicy Corn Soup with Roasted Red Bell Pepper and Chipotlé Chile Purée
By © Lois Ellen Frank
There is nothing like the taste of fresh sweet corn. I usually make this soup from
fresh corn during the warm weather months and at Harvest time when corn is at
its sweetest, but it can be made at any time of the year with organic frozen sweet
corn. Its spicy flavor comes from New Mexico red chile powder & Chipotlé chile
powder. Chipotlés are jalapeños that have been dried and then smoked. This
medium-size, thick-fleshed chile is smoky and sweet and has a subtle, deep,
rounded heat. In Santa Fe, local farmers sell fresh freshly ground New Mexico
red and chipotlé chile powder, but it is also available by mail order.
4 ears of corn, kernels scrapped from the cob, or 3 cups corn kernels (fresh, or
frozen)
1 yellow onion, diced
1 teaspoon garlic, finely chopped
½ teaspoon dried chipotlé chile powder
1 teaspoon New Mexico red chile powder
½ teaspoon salt
¼ teaspoon black pepper
6 cups Vegetable Stock
1 red bell pepper, roasted, peeled, seeded and diced
Prepare the corn by cutting the kernels from the cob. You should have
approximately 3 cups of corn kernels from 4 cobs of corn. Save the corncobs and
set aside. The cobs will add additional corn flavor to the soup.
In a medium sized saucepan over medium-high heat, add ¼ cup of the
vegetables stock and then add the onions. Sauté the onions for 3 to 4 minutes
until they are translucent, stirring occasionally to prevent burning. Add the garlic
and chipotlé chile powder and sauté for 1 more minute. If you pan is too dry add
another ¼ cup of the vegetables stock. Add the corn kernels and sauté for
another 3 minutes, stirring constantly.
Add the salt, black pepper and the Stock and bring to a boil. (If you have
cut your corn fresh from the cob, place the reserved cobs into the saucepan at
this time). Once the mixture has boiled, reduce the heat and simmer for 30
minutes. Stir occasionally to prevent the corn kernels from burning or sticking to
the bottom of the pan.
While the corn soup is simmering, roast the red bell pepper using the
Open Flame method, then peel, seed, and dice it. Place the diced bell pepper
into a blender with the chipotlé chile powder, and the New Mexico red chile
powder. Blend thoroughly for 1 minute. Pour through a fine sieve and discard
the contents of the sieve. Pour the red bell pepper sauce into a plastic squirt
bottle and set aside.
3
Remove the corn soup mixture from the heat, discard the corncobs and
set aside. Place the corn soup mixture in a blender and puree for 3 minutes.
Pour the mixture through a sieve and discard the contents of the sieve.
Return the mixture to a saucepan, and heat, over medium heat for 15 minutes,
stirring occasionally to prevent burning. Pour into bowls, garnish with some of
the red pepper sauce and serve immediately.
Serves 6
Corn & Pumpkin Soup with Lime and Ginger
By © Lois Ellen Frank
There is nothing like the taste of fresh sweet corn and fresh pumpkin. I usually
make this soup from fresh corn during the warm weather months and at Harvest
time when corn and pumpkins are at their sweetest, but it can be made at any
time of the year. Its spicy flavor comes from New Mexico red chile powder &
Chipotlé chile powder. Chipotlés are jalapeños that have been dried and then
smoked. This medium-size, thick-fleshed chile is smoky and sweet and has a
subtle, deep, rounded heat. In Santa Fe, local farmers sell fresh freshly ground
New Mexico red and chipotlé chile powder.
4 ears of corn, kernels scrapped from the cob, or 3 cups corn kernels (fresh, or
frozen)
1 yellow onion, diced
1 teaspoon garlic, finely chopped
Olive oil cooking spray
1/2 teaspoon dried chipotlé chile powder
1/2 teaspoon New Mexico red chile powder
1-teaspoon salt
½ teaspoon black pepper
6 cups Vegetable Stock
3 cups cooked organic pumpkin (fresh or canned)
Juice and zest of 2 limes
1 tablespoon peeled and grated fresh ginger
Prepare the corn by cutting the kernels from the cob. You should have
approximately 3 cups of corn kernels from 4 cobs of corn. Save the corncobs and
set aside. The cobs will add additional corn flavor to the soup.
In a medium sized saucepan, sprayed with a little olive oil cooking spray to
prevent burning, heat over medium-high heat until very hot, and then add the
onions. Sauté for 3 to 4 minutes until they are translucent, stirring occasionally to
prevent burning. Add the garlic and chipotlé chile powder and sauté for 1 more
minute. Add the corn kernels and sauté for another 3 minutes, stirring
constantly.
Add the salt, black pepper and the Vegetable Stock and bring to a boil. (If
you have cut your corn fresh from the cob, place the reserved cobs into the
4
saucepan at this time). Once the mixture has boiled, reduce the heat and
simmer for 30 minutes. Stir occasionally to prevent the corn kernels from burning
or sticking to the bottom of the pan.
While the corn soup is simmering, prepare the lime and ginger sauce. To make
the sauce cook the lime juice and ginger for 2 minutes over medium heat.
Remove from heat and pour through a sieve to remove the ginger. Pour into a
squirt bottle or small bowl for pouring onto each soup.
Remove the corn soup mixture from the heat, discard the corncobs and
set aside. Place the corn soup mixture in a blender and puree for 3 minutes.
Pour the mixture through a sieve and discard the contents of the sieve.
Once the corn has been poured through a strainer combine it with the
cooked pumpkin. Gently mix together and heat until hot stirring to prevent
burning.
Pour the soup into each bowl or small pumpkin bowl. Using your squirt
bottle or a spoon, pour a small amount of the ginger lime sauce over each bowl
of soup. I use a circle design but feel free to be creative here. Garnish with the
lime zest and serve immediately.
Serves 6
Green Chile Stew
© Lois Ellen Frank
½ Cup water
1 large organic onion, diced
2 teaspoons garlic, finely chopped
2 cups roasted, seeded and chopped mild new mexico green chiles
½ 28oz can plum tomatoes with basil, no salt added (chopped)
3 cups water
1-½ pounds dutch yellow potatoes, or about 20 small potatoes, wash and diced
with skins on
1-cup organic frozen corn kernels
Salt and pepper to taste
In a cast iron skillet over medium to high heat, heat ½ cup water until hot
then add onion. Sauté the onion for 4 minutes until clear. Add garlic and sauté
for 1 minute. Add the chopped green chiles and cook for 2 minutes. Add the
chopped tomatoes and cook for another 2 minutes. Add the water and the
potatoes and bring to a boil.
5
Reduce heat and simmer on medium for 35 minutes or until the potatoes
are soft. Add the corn kernels, then the salt and pepper to taste. Serve
immediately.
Serves 6 to 8
French Country Stew
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Serves 4-6
The ease of preparation of this stew is only surpassed by its wonderful marriage
of winter vegetables and flavors. Whip this one together in under an hour for your
favorite game, family night, a warm dinner after a snow day or a week of
wonderful lunches at work. And, to make it easier, look for already peeled and
cubed squash in your supermarket.
¼ cup vegetable broth
1 large onion, chopped
2 garlic cloves, minced
3 cups peeled and cubed butternut squash
½ pound coarsely chopped cabbage (about 3 cups)
4 cups vegetable broth
1 Tbsp fresh minced thyme
1/4 tsp crushed red pepper
2 cups white beans, drained and rinsed ( cannelini or navy beans are good)
1 cup canned diced tomatoes, drained
Kosher or sea salt and fresh ground black pepper to taste
1. Heat the vegetable broth in a large 3-5 quart stockpot over medium heat. Add
the onion and garlic and saute for 5 minutes. Add in the butternut squash,
cabbage, vegetable broth, thyme and crushed red pepper and bring to boil.
Lower the heat, cover and simmer on medium low for about 30 minutes until the
squash is tender.
2. Add in the beans and tomatoes, cover and continue to simmer for 10
minutes. Season with salt and pepper.
I didn’t know that!:
Butternut squash also known in Australia as Butternut pumpkin, is a type of
winter squash. When ripe, it turns increasingly deep orange, and becomes
sweeter and richer.
6
Recipe: Zuppa di Lenticchie adapted from a recipe by Jason Wyrick
Italian lore says that if you eat lentils on New Year’s Day, you’ll have good luck
all year long. No matter what day of the year, this soup packs a satisfying punch
of flavor without being overly filling.
Zuppa di Lenticchie
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes 4 cups
Time to Prepare: 35 minutes
Ingredients
½ cup onion, diced
2 cloves of garlic, minced
4 ¼ cups of vegetable broth
1 T. fresh thyme leaves
¾ cup of lentils
½ tsp. of freshly ground pepper
¼ cup of elbow pasta
Whole grain bread
Instructions
Over medium heat, sauté the onion in ¼ cup vegetable broth until it is soft.
Add the garlic and sauté this for another minute.
Add in the vegetable broth and bring it to a simmer.
Add the lentils and thyme to the pot and bring the broth back to a simmer. Cover
and simmer for 15 minutes.
Add the pepper and pasta and simmer for an additional 8 minutes.
Top each bowl of soup with a slice of toasted whole grain bread.
I didn’t know that!: Lentils offer an amazing array of health benefits. They are
one of the best vegetable sources of iron and protein and also contain dietary
fiber, Folate, vitamin B1, and minerals. Lentils are an important part of the diet in
many parts of the world, especially in regions which have large vegetarian
populations.
Toasty Tortilla Soup
Makes four 1-cup servings
Preparation time: 20 minutes
Cook time: 50 minutes
4 ½ cups vegetable broth
1 small onion, chopped
2 garlic cloves, minced
7
2 teaspoons chili powder
1 (15-ounce) can diced tomatoes
1 medium zucchini, chopped
1 medium yellow squash, chopped
1 cup frozen corn, thawed
1 (15-ounce) can red kidney beans, drained and rinsed
Kosher salt to taste
Freshly ground black pepper to taste
2 corn tortillas
1. Heat ½ cup broth in large saucepan over medium heat. Add onion and
sauté for 3 minutes. Add garlic and chili powder and cook for 2 minutes.
2. Add all remaining ingredients except tortillas and bring to a boil. Lower
heat and simmer for 25 minutes.
3. Meanwhile, preheat the oven to 350 degrees F. Cut each tortilla into ½inch strips. Place strips on a baking sheet and bake for 5 to6 minutes, until
brown.
4. To serve: ladle soup into bowls and top with a few tortilla strips.
Brown Rice, Chickpea And Vegetable Soup
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Quick cooking brown rice is ready in just 10 minutes which makes the hearty
soup a quick and easy option for lunch or dinner.
servings/ serving size: 6 to 8 servings / 1 cup per serving
preparation time: 10 min
cook time: 25 – 30 min
5 cups vegetable broth
½ cup quick cooking brown rice
1 (15 ounce) can chickpeas, drained and rinsed
1 medium carrots, peeled and diced
½ cup small cauliflower florets
½ cup small broccoli florets
1 (15 ounce) can chopped tomatoes, drained
2 tsp dried basil
1 tsp dried oregano
Kosher or sea salt and fresh ground black pepper to taste
1 In a large saucepan, bring the vegetable broth to a boil. Add in the chickpeas,
carrots, cauliflower, tomatoes, basil and oregano and simmer for 15 - 20
minutes.
2. Add in the brown rice. Cover and reduce to low and cook for 5 minutes.
Season with salt and pepper.
8
I DIDN’T KNOW THAT: Quick cooking brown rice is parboiled and then
dehydrated for packaging. The parboiling opens the outer husk, making the
grains more porous and allows the water to be absorbed much more quickly
when it is cooked. As a result, it lighter in color and has a fluffier texture than
regular brown rice.
Vegetable Barley Soup
© Lois Ellen Frank
½ cup vegetable stock
1 medium onion, diced
3 stalks organic celery, sliced
2 organic carrots, peeled and sliced
½ (28 oz can) or 1 cup plum tomatoes with basil no salt added, chopped
8 cups water
1-cup barley
1-cup organic corn kernels, fresh or frozen
2 Tablespoons parsley, finely chopped (optional)
salt and pepper to taste
In a soup pot over medium to high heat, heat vegetable stock until hot,
add onion and cook for 3 minutes. Add celery and cook another 3 minutes,
stirring to prevent burning. Add carrots, cook an additional 3 minutes, and stir
again to prevent burning. Add canned chopped tomatoes, stir.
Add the 8 cups of water and bring to a boil. Reduce heat to medium and
let simmer for 1 hour and 10 minutes until soup is thick and barley is completed
cooked. Add the corn kernels and cook for an additional 5 minutes. Season with
salt and pepper.
Serve.
Serves 6 to 8
9
Salads, Salsas, Sauces & Sides
New Mexico Red Chile Sauce
By © Lois Ellen Frank
For the New Mexico Red Chile Sauce:
Olive oil cooking spray
½ chopped onion or 1 medium onion, chopped
1 teaspoon chopped garlic
1/3 cup New Mexico Red Chile Powder or Anaheim Red Chile Powder (mild)
1 teaspoon coriander seed, finely ground
½ teaspoon black pepper
¼ teaspoon cumin, finely ground
1 teaspoon Apple Cider Vinegar
2 cups Vegetable broth
In cast iron saucepan, lightly coat the pan with the olive oil spray, then heat pan
until hot but not smoking, add chopped onion, stir and cook 1 minute, stirring to
prevent burning.
Add garlic, ground coriander, pepper and cumin and sauté one minute. Add the
Apple Cider vinegar and red chile powder and stir constantly to prevent burning.
Add the 2 cups of vegetable broth and stir again. Increase the heat and bring to
a boil, then reduce and cook for 10 minutes stirring to prevent burning.
NOTE: I like to use whole spices in all of my recipes, whenever possible. I think
that the flavors are much more pungent and savory this way. For the coriander
and the cumin seeds use whole seeds and place them in a spice or coffee
grinder and grind until in powder form. I have two coffee grinders one I use for
my whole bean coffee and the other I use for my spices.
White Bean and Tomato Salad
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes four 1-cup servings
Preparation time: 20 minutes
Using fresh basil helps make this salad a colorful treat—your eyes will enjoy it
almost as much as your taste buds! This will soon become one of your
summertime backyard favorites.
2 15-ounce cans white beans, drained and rinsed
2 medium tomatoes, seeded and chopped
¼ cup chopped red onion
10
½ cup finely chopped fresh parsley
¼ cup chopped fresh basil
2 tablespoons white wine vinegar
2 teaspoons lemon zest
½ teaspoon Dijon mustard
salt, to taste
black pepper, to taste
1. Combine beans, tomatoes, onion, parsley, and basil in a salad bowl.
2. In a separate small bowl, whisk together vinegar, lemon zest, and mustard.
Season with salt and black pepper. Add to salad and toss. Serve chilled or at
room temperature.
I didn’t know that:
Red tomatoes are high in lycopene—an antioxidant that helps prevent cancer
and heart disease.
Per serving (1/4 of recipe):
222 calories, 0.8 g fat, 0.2 g saturated fat, 2.9% calories from fat, 0 mg
cholesterol, 15.1 g protein, 40.5 g carbohydrate, 2.9 g sugar, 10.5 g fiber,
398 mg sodium, 156 mg calcium, 6.2 mg iron, 20.4 mg vitamin C, 742 mcg betacarotene, 1.8 mg vitamin E
Fat-Free Hummus
2 15-ounce cans garbanzo beans, drained and rinsed
1 teaspoon minced fresh garlic
1/3 cup packed chopped parsley or cilantro
1/8 cup water
Place all ingredients in a food processor or blender and process until smooth.
Serve as a dip with fresh vegetable sticks, such as celery, carrots and peppers,
or use as a sandwich spread. Good on rye bread with raw vegetables, such as
sliced cucumbers, spinach and tomatoes.
From The McDougall Quick & Easy Cookbook by John A. McDougall, M.D. and Mary McDougall,
1999
Barbecued Garbanzo Dip
1 15-ounce can garbanzo beans, drained and rinsed
¼ cup diced canned green chilies
¼ cup fat-free barbecue sauce
¾ teaspoon ground cumin
11
½ teaspoon minced fresh garlic
Place all ingredients in a food processor or blender until smooth. Use as a dip for
baked tortilla triangles, cut-up vegetables or as a spread for tortillas or on bread.
Makes a delicious sandwich with tomatoes and spinach.
From The McDougall Quick & Easy Cookbook by John A. McDougall, M.D. and Mary McDougall,
1999
Spicy Lentil Spread
2 cups red lentils
4 cups water
1 tablespoon soy sauce
1 tablespoon curry powder
½ teaspoon ground cumin
Pick over lentils and look for stones. Rinse. Place all ingredients in a medium
saucepan. Bring to a boil, reduce heat, cover, and cook over low heat for 30
minutes, stirring occasionally.
Use as a spread for bread or roll up in a tortilla. Add chopped green onion,
sprouts, chopped tomato, shredded carrots and chopped cilantro, if desired,
before eating.
From The McDougall Quick & Easy Cookbook by John A. McDougall, M.D. and Mary McDougall,
1999
Black Bean and Corn Salad
Serves 6-8
4 cups frozen corn kernels, thawed
1 15-ounce can black beans, drained and rinsed
½ cup chopped green onions
½ cup chopped red bell pepper
¼ cup chopped fresh cilantro
1 cup salsa
2 tablespoons balsamic vinegar
Combine the vegetables in a bowl. Place the salsa and vinegar in a blender and
process until smooth, or in a jar with a lid and shake well. Pour over the
vegetables and mix well. Refrigerate to blend the flavors.
From The McDougall Quick & Easy Cookbook by John A. McDougall, M.D. and Mary McDougall,
1999
Any-Bean Zip Salad
Serves 1-2
12
1 15-ounce can beans, such as garbanzo or black beans
1 tablespoon finely chopped onion
2 tablespoons finely chopped parsley or cilantro
¼ cup oil-free salad dressing (such as a fat-free vinegarette, or make your own
with 2 tablespoons orange or apple juice and 1 tablespoon apple cider or
balsalmic vinegar).
Combine all ingredients in a bowl. Enjoy at room temperature or chill before
serving. Double the dressing and combine with 12 oz. cooked noodles for a
delicious pasta salad, or 4 cups cooked, cubed potatoes for a hearty potato salad
that will serve 4.
Adapted from The McDougall Quick & Easy Cookbook by John A. McDougall, M.D. and Mary
McDougall, 1999
Jen’s Asian Dressing
© HRH llc
¼ cup organic orange juice concentrate, plus 2 teaspoons
2 Tablespoons freshly squeezed limejuice
2 Tablespoons low sodium soy sauce
2 Tablespoons rice wine vinegar
2 Tablespoons chopped fresh ginger
1 Tablespoon Dijon mustard
In a blender combine all ingredients. Blend for 2 minutes or until
completely smooth. Pour into a jar or container.
Will last 3 to 5 days in the refrigerator. Shake well before using.
Makes approximately ¾ cup dressing
13
Lois’s Tomato Sauce
By © Lois Ellen Frank
¼ cup water or vegetable stock
3 onions, finely chopped
1 Tablespoon garlic, finely chopped
20 lbs. Roma, Heirloom or Canning Tomatoes, cored and chopped
5 Bay Leaves
¼ cup basil
2 teaspoons fresh thyme, finely chopped
2 Tablespoons Agave
2 Lemons, Juiced
Salt and Pepper to taste
In a large saucepan over high heat, heat water or vegetable stock and
sauté onions until clear for approximately 4 to 5 minutes, stirring occasionally to
prevent burning. Add the garlic and cook for an additional 2 minutes. Add the
chopped tomatoes, bay leaves, and thyme and bring mixture to boil, then reduce
heat and let simmer for 25 minutes, stirring to occasionally to prevent burning.
The liquid should reduce by about 1/3 to ½ its volume. Add the fresh basil, salt
and pepper and cook for an additional 10 minutes. Add the agave, juice of 2
lemons and stir. Remove from heat and set aside.
Prepare jars for canning as per the manufacturers instructions and pour
tomato sauce into jars. Following the canning instructions, boil filled tomato
sauce jars. Let cool. Remove from water bath, let set overnight.
Makes 7 pint jars of sauce
14
Multi-Mushroom Sauce
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes 4 servings
Preparation time: 40 minutes
Cook time: 20 minutes
This earthy mushroom sauce uses three different types of mushrooms for triple
the flavor! It is delicious served over pasta or rice.
1 ½ cups dried porcini mushrooms
boiling water
3 cups vegetable broth, divided
½ cup finely chopped onion
2 cups sliced button mushrooms (stems removed)
2 cups sliced cremini mushrooms (stems removed)
½ teaspoon lemon zest
3 garlic cloves, minced
kosher or sea salt, to taste
freshly ground black pepper, to taste
½ cup dry red wine
1 tablespoon arrowroot
1 tablespoon water
½ cup chopped fresh parsley or cilantro, for garnish
1. Combine porcini mushrooms and boiling water to cover in a medium bowl. Let
stand for 30 minutes. Drain, discarding water, and chop porcini mushrooms
coarsely. Set aside.
2. Heat 3/4 cup broth in a large skillet. Add onion and sauté for 4 minutes. Add
porcini, button, and cremini mushrooms and sauté for 3 minutes. Add lemon zest,
garlic, and salt, and black pepper and cook for 2 minutes.
3. Stir in remaining 2 1/4 cups broth and red wine and bring to a boil. Cook for 3
minutes. Combine arrowroot and water and stir until smooth. Add to the
mushroom sauce and cook for 5 to 10 minutes.
4. Garnish with parsley or cilantro before serving.
I didn’t know that:
Ancient hieroglyphics lead researchers to believe that Egyptians once associated
mushrooms with immortality. They weren’t far off—current research suggests
mushroom consumption protects against breast cancer and studies are
underway on their effect on the immune system.
Per serving (1/4 of recipe):
15
103 calories, 0.4 g fat, 0.1 g saturated fat, 3% calories from fat, 0 mg cholesterol,
3.1 g protein, 18.7 g carbohydrate, 6.3 g sugar, 2.7 g fiber, 863 mg sodium, 36
mg calcium, 1.5 mg iron, 13.4 mg vitamin C, 563 mcg beta-carotene, 0.1 mg
vitamin E
ITALIAN BEANS AND GREENS
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
The rich, peppery taste of arugula pairs nicely with the chickpeas and tomatoes
in this colorful dish.
4 servings/ serving size: yields 5 cups, 1 ¼ cups per serving for 4 servings
preparation time: 10 minutes
cook time: 15 minutes
1/4 cup vegetable broth
1 small onion, diced
2 garlic cloves, minced
6 cups baby arugula, washed and stems removed
3 cups canned chickpeas, drained and rinsed
2/3 cup diced tomatoes, drained
½ teaspoon dried oregano
½ teaspoon dried basil
pinch sugar
Kosher or sea salt and fresh ground black pepper to taste
1. Heat the broth in a large skillet over medium heat. Add the onion and garlic
and sauté for 3 minutes. Add the arugula and lower the heat to medium low and
cook the arugula until almost wilted.
2. Add in the chickpeas, tomatoes, oregano, basil, sugar, salt and pepper. Cover
and cook for 5 minutes until all the ingredients are heated through.
I DIDN’T KNOW THAT! Unripe (or green) chickpeas are called guasana in
Mexico and other Latin American countries and are often eaten raw out of the
pod like edamame.
Baby Salad Greens with Spicy Chile Pecans, Cherry Tomatoes, and
Sprouts (Home Grown!)
By © Lois Ellen Frank
5 ounces mixed baby lettuce greens mix or (1) 5 oz bag organic mixed baby
salad greens, washed and spun dry
16
1 medium size cucumber, cut in half lengthwise then sliced
1-ounce organic sunflower sprouts
4 ounces spicy New Mexico red chile pecans
1-cup cherry tomatoes sliced in half
Salad Dressing
2 Tablespoons Heidi’s Raspberry Jam
1-Tablespoon Balsamic Vinegar
1-Tablespoon Dijon Mustard
½ teaspoon kosher salt
¼ teaspoon black pepper, ground
2 Tablespoons water
Combine jam, balsamic vinegar and Dijon mustard in a bowl and mix together
with a whisk until ingredients don’t separate and it becomes very thick. Add salt,
pepper and water and whisk again until you have a smooth creamy salad
dressing and set aside.
In a large salad or mixing bowl place salad greens and dress with salad dressing.
Place equal portions of the greens on each plate and garnish with sprouts,
cucumber, cherry tomatoes, pecan nuts, micro greens, Serve immediately.
Serves 6.
Heirloom Tomato, Cucumber, Red Onion and Arugula Salad in a Fresh
Lemon and Basil Dressing
By © Lois Ellen Frank
For the Salad
5 pickling size cucumbers, sliced
1 small organic red onion, sliced into ½ moons
17
2 cups small heirloom tomatoes, sliced or cut in half
1 cup cooked fresh corn kernels, cut from the cob
1-cup micro greens, arugula, beet, amaranth or other greens
For the Salad Dressing
½ cup fresh basil, washed and stems removed
1 lemon, juiced
1/8-teaspoon salt
1/8 teaspoon freshly ground black pepper
1-teaspoon balsamic vinegar
1 teaspoon Dijon mustard
2-Tablespoon Organic Lemonade
In a salad bowl, combine the sliced cucumbers, red onion, and tomatoes and
gently toss together. In a blender, blend together the basil, lemon juice, salt,
pepper, balsamic vinegar, and Dijon mustard. With the blender on, slowly add
the olive oil until the salad dressing is completed mixed. Pour some of the salad
dressing over ingredients, toss and place on the center of a salad plate. Top with
micro greens and drizzle a little dressing on the outside of the plate. Serve.
Serves 6
Chipotle and Tomato Salsa
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes 4 ½ cups
Time to Prepare: 25 to 35 minutes
This smoky, spicy salsa is a crowd favorite!
Medium onion
28oz can whole peeled tomatoes
18
chipotle chili peppers, from a can of chipotle peppers in adobo sauce
1 Tbsp adobo sauce, from a can of chipotle peppers in adobo sauce
1 tsp Kosher salt
2 tsp lime juice
1. Cut the onion into quarters and wrap in foil. Bake in a preheated 350°F until
softened, about 20 to 30 minutes.
2. Add the onion and the remaining ingredients to a food processor. Process
until smooth. Serve with corn tortilla chips.
I DIDN’T KNOW THAT! Chipotles are red jalapeño peppers that have been
dried and smoked. Chipotles in adobo sauce is a condiment in which chipotles
are stewed in a sauce with tomatoes, garlic, vinegar, salt, and spices.
Fresh Tomatillo and Cilantro Salsa
This bright, fresh salsa is great with chips, or try it on a baked potato.
Makes 4 ½ cups
Time to prepare: 5 minutes
1
1 ½ lb
2
1 cup
1 tsp
small sweet onion (about 8 oz), chopped
fresh tomatillos, husks removed, chopped
jalapeño peppers, stems and seeds removed, chopped
cilantro leaves and tender stems (packed)
Juice of 1 lime
Kosher salt
Process all ingredients in a food processor until smooth.
I DIDN’T KNOW THAT! The tomatillo or husk-tomato is cultivated in Mexico and
Guatemala and is a close relative to the tomato. They are a staple in Mexican
kitchens and are the base for a variety of green sauces and salsas.
Pico de Gallo
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Eat this salsa right away—it’s at its best when absolutely fresh!
Makes 7 cups
Time to Prepare: 20 minutes
large sweet onion, such as Maui or Vidalia (about 14 to 16 oz), diced
Roma tomatoes (about 2 lbs), diced
jalapeño peppers, seeded and diced
19
1 cup firmly packed cilantro, leaves and tender stems, chopped
1 tsp Kosher salt
2 Tbsp freshly squeezed lime juice
Mix all ingredients together in a large bowl.
Serve with corn tortilla chips, as a topping for your favorite burrito or in a cheeseless quesadilla.
I DIDN’T KNOW THAT! Literally translating as “rooster’s beak”, versions of this
fresh salsa are sometimes served as a salad in Mexico.
Salsa de Piña (Pineapple Salsa)
From The Taco Table Cookbook
By © Lois Ellen Frank
I learned this recipe from my good friend Alma who is originally from Chihuahua.
This salsa has no chiles so it is sweet and a perfect salsa for children who don’t
like chiles. 1 cup pineapple (fresh or canned), diced into small cubes
¼ cup fresh Cilantro, finely chopped
1/3 cup white onion, chopped
½ lemon, freshly squeezed into lemon juice, approximately 1 Tablespoon
½ teaspoon kosher salt
¼ teaspoon black pepper, ground
In a mixing bowl, combine the pineapple, cilantro, onion and juice from ½ of a
lemon. Mix together.
Season with salt and pepper and serve or chill in the refrigerator. This salsa will
keep for 2 to 3 days in the refrigerator in a sealed container.
Makes 1 ½ cups salsa.
Serves 6 to 8.
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Lois’ Favorite Guacamole
From the Taco Table Cookbook
By © Lois Ellen Frank
I am a big fan of avocados. They are a favorite food of mine and very nutritious.
This recipe is very easy to make. The secret, however, is to plan enough in
advance to have perfectly ripened avocados for this salsa. If the avocados are
under ripened, they will be hard and without flavor. If the avocados are over
ripened, they will not taste fresh. I usually allow at least 2 to 3 days for store
bought avocados to ripen so that I can be sure that I am going to have a
delicious salsa. Avocados can be purchased at any grocery store but I have
recently started to buy the organic verses the conventionally grown and I find that
they have a much, much better flavor.
3 small Haas avocados
½ cup white onion, diced
½ cup fresh tomato, diced
½ fresh jalapeño, seeds & stem removed, and finely chopped
1 teaspoon freshly squeezed lemon juice
½ teaspoon salt
½ teaspoon black pepper, finely ground
¼ cup cilantro, stems removed and finely chopped
Remove seed from avocados and discard their skin. Mash in a medium size
bowl with a fork or potato masher. Combine all remaining ingredients in the bowl
and stir to make sure all ingredients are completely mixed. Serve immediately or
cover with plastic wrap and chill for later use. This salsa will not last more than
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one day and may turn a brownish color from oxidation. If this occurs, remix
contents in the bowl and serve.
Makes approximately 1 ½ cups of guacamole.
Chickpeas with Onion and Tomato
Makes six ½-cup servings
Preparation time: 10 minutes
Cook time: 25 minutes
¼ cup vegetable broth
1 medium onion, chopped
3 plum tomatoes, peeled, seeded, and chopped
2 garlic cloves, minced
1 bay leaf
½ teaspoon dried oregano
1 15-ounce can chickpeas, drained and rinsed
kosher or sea salt, to taste
freshly ground black pepper, to taste
1. Heat broth in a skillet over medium-high heat. Add onion and cook for 5
minutes. Add tomatoes and garlic and cook for 3 minutes. Add bay leaf and
oregano. Lower heat, cover, and simmer very slowly for about 10 to 15 minutes.
2. Add chickpeas, salt, and black pepper and cook for an additional 5 minutes, or
until chickpeas are heated through.
Per serving (1/6 of recipe): 92 calories, 1.3 g fat, 0.1 g saturated fat, 12%
calories from fat, 0 mg cholesterol, 4.8 g protein, 16.2 g carbohydrate, 1.6 g
sugar, 3.4 g fiber, 225 mg sodium, 33 mg calcium, 1.7 mg iron, 6.6 mg vitamin C,
83 mcg beta-carotene, 0.3 mg vitamin E
Roasted Zucchini Squash with Diced Tomatoes and Ground Pepita Seeds
By © Lois Ellen Frank
6 medium size zucchini, cut in half and then cut in half again lengthwise
Olive Oil Cooking Spray
4 medium heirloom tomatoes, diced
½ white sweet onion, finely chopped
½ cup pumpkin seeds, roasted and ground into a powder
¾ teaspoon kosher salt
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½ teaspoon black pepper, freshly ground
Preheat oven to 375 degrees. Wash and cut zucchini and set aside. Spray olive
oil on sheet pan to prevent zucchini from sticking and burning and then place
them on the sheet pan. Roast in the oven for 5 minutes, then turn over and cook
another 10 minutes. Remove from oven, salt and pepper to taste. Return to
oven and cook an additional 7 minutes until completely roasted. Remove from
heat.
In a medium size cast iron saucepan, over medium to high heat cook onion and
garlic until caramelized. Add tomatoes and cook until soft, stirring to prevent
burning, for 3 minutes until tomatoes are soft. Remove from heat and set aside.
Place 4 pieces of the roasted zucchini onto each plate, top with cooked
tomatoes, and sprinkle with ground pumpkin seeds.
Serve immediately.
Serves 12 as an appetizer.
Cheezy Popcorn
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes 4 servings
Cook time: 5 minutes
You’ll be passing up movie theater popcorn in no time after trying this recipe. The
nutritional yeast adds a cheese-like flavor and keeps the crunch of the popcorn
light and flavorful.
½ cup popcorn kernels
1 tablespoon nutritional yeast
Pop popcorn kernels in air popper. Transfer popped popcorn to large bowl.
Sprinkle with nutritional yeast and mix evenly.
I didn’t know that:
Red Star nutritional yeast is supplemented with B12 making it a delicious source
of this important vitamin. It has a salty cheesy taste without adding any salt or
cheese!
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Per serving (1/4 of recipe): 101 calories, 1.2 g fat, 0.2 g saturated fat, 10%
calories from fat, 0 mg cholesterol, 4.3 g protein, 19.7 g carbohydrate, 0.2 g
sugar, 4 g fiber, 3 mg sodium, 3 mg calcium, 0.9 mg iron, 0 mg vitamin C, 21
mcg beta-carotene, 0.1 mg vitamin E
Tortillas and Breads
Indian No-Fry Bread or Tortilla Bread
By © Lois Ellen Frank
This recipe makes Indian tortilla breads that can be cooked on a comal or open
flame instead of fried.
4 cups organic unbleached flour
2 Tablespoons baking powder
1-teaspoon kosher salt
1-½ cups warm water
In a medium-size mixing bowl combine flour, baking powder and kosher
salt. Gradually stir in the water until the dough becomes soft and pliable without
sticking to the bowl.
Knead the dough on a lightly floured cutting board or surface for 4
minutes, folding the outer edges of the dough towards the center.
Return the dough to the bowl, cover with plastic wrap, and let rest for 30
minutes to allow it to rise.
Shape the dough into small-sized balls and roll out using a rolling pin or
with your hands to ¼-inch in width on a lightly floured surface. I always use my
hands, which makes for slightly uneven round breads but everyone will know
they were hand made and I think it gives each taco a little more character.
Stretch or roll the dough out so that it is 8 to 10 inches in diameter.
Heat a cast iron skillet or comal until very hot. Place your shaped dough
circle onto the hot pan, and let it cook for approximately for 2 to 3 minutes on
each side until it browns then turn the bread over and cook another 2 to 3
minutes until bread is completely done.
If you are cooking these breads over an open flame or on a grill, cook until
the dough starts to turn golden brown and puffs a little. Turn over and cook until
both sides have brown spots and the dough is completely cooked.
Repeat this process with each piece of dough. Keep warm between two clean
kitchen towels. Serve immediately with your favorite taco topping.
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These tortillas can be used with any taco recipes or served as a bread with any
meal. Makes 12 fry or grilled tortilla breads.
Blue Cornmeal Tortillas
From the Taco Table Cookbook
By © Lois Ellen Frank
Blue Corn meal tortillas are made from Native American blue corn that is finely
ground into a flour that is used in a variety of traditional food dishes. It has a
sweeter and nuttier taste than other types of corn flours such as yellow and
white. Blue corn flour tends to have a coarser, grainier consistency that that of
yellow or white corn flours, giving it a denser tortilla or food product. Blue corn
tortillas have traditional been one of the most popular foods made from blue corn
but today you can find many other foods made from blue corn such as blue corn
chips, pancakes, muffins, and corn flakes. Blue corn tortilla flour is readily
available in the Southwest and can be found in most supermarkets and/or
specialty health food stores. It can also be purchased on the web for those of
you living outside of the Southwest.
1-cup blue corn meal flour
2 cups organic all purpose flour
1-teaspoon salt
1-cup warm water
In a medium-size mixing bowl combine dry ingredients, then slowly mix in warm
water using a slotted spoon or your hands until completely mixed and you have
formed a dough.
You can do this with a spoon, but I always use my hands.
After the dry ingredients and water are completely mixed, form balls using your
hands. The balls should be just smaller than a golf ball. Set aside.
Preheat your comal or cast iron skillet so that it is hot.
In a tortilla press, place one ball in the center of the tortilla press and press
together to make one corn tortilla. I use a plastic bag that I cut in half leaving a
seam on one side so that I can place the corn masa ball inside the plastic so that
it doesn’t stick to the tortilla press.
Remove the tortilla and place on the comal and cook the first side of the tortilla
for 10 to 15 seconds, then turn over and cook for approximately 30 to 40
seconds, then turn over again and cook until it puffs and the tortilla is done.
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Place the cooked tortilla in a kitchen towel inside a basket or bowl and prepare
the next tortilla following the same steps. Stack the tortilla on top of each other to
keep them warm inside the towel.
Serve warm with your favorite taco recipe.
Makes approximately 16 corn tortillas.
Tortillas de Harina
Flour Tortillas
By © Lois Ellen Frank
This is an easy flour tortilla recipe that makes delicious tortillas that everyone will
enjoy. There are other variations and many different ways to make flour tortillas
but this recipe is my favorite.
2 cups unbleached or whole wheat flour
½ teaspoon kosher salt
1 ½ teaspoons baking powder
2 cups water
Mix dry ingredients together. Slowly add the water and mix together
thoroughly. Using your hands on a lightly floured cutting board, knead the dough
mixture for 3 to 5 minutes until you can stick your finger into the center and no
dough sticks to it. If the dough is too moist you will have to add additional flour.
Let the dough rest for 30 minutes in a covered bowl.
After the dough has rested, form small portions into balls then place dough
in a tortilla press and press each dough ball into a tortilla between two sheets of
a cut plastic bag. Each tortilla should be approximately 6 to 8 inches in diameter
and about 1/8 o fan inch thick.
Heat a cast iron pan or griddle or medium to high heat until very hot and
place the tortilla on the pan or griddle. Cook for 1 to 2 minutes until it has brown
spots and then turn over and cook for another minute until done. Remove from
the heat and place in a basket or bowl lined with a cloth napkin to keep warm
while you make the remainder of the tortillas.
Repeat the process until all of the tortillas are made.
Serve warm with you favorite taco filling and salsa.
Makes approximately 16 tortillas.
Tortillas de Maís
Corn Tortillas
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From the Taco Table Cookbook
By © Lois Ellen Frank
Corn tortillas are available in all supermarkets today and are certainly an
option when making taco dishes, but I would really encourage all of you to make
your own homemade corn tortillas, even if only once.
I can almost guarantee, however, that once you’ve held the dough in your
hands, and placed it onto a cooking comal or skillet and made into fresh warm,
moist, corn tortillas you are sure to be a convert. I didn’t grow up making corn
tortillas on a daily basis so when I started to make them from scratch it seemed a
little bit foreign to me. But once I realized how easy it was to do, how delicious
the tortillas were to eat, and how much I enjoyed the process, I now make corn
tortillas all of the time.
Both Alma Aguirre-Loya and Noe Cano grew up with mothers that made
tortillas every day. Alma, who is from Northern Mexico, had either corn or flour
tortillas on a daily basis, while Noe always only had corn tortillas. Alma
continues today to make tortillas every day for her children, while Noe teaches
how to make tortillas at the Santa Fe School of Cooking in Santa Fe, New
Mexico in their cooking classes.
Below is the recipe as I was taught how to make corn tortillas from both Alma
and Noe.
2 cups Fresh Corn Masa Flour or Maseca brand corn masa flour
1-teaspoon kosher salt
2 cups water
In a medium-size mixing bowl, combine the corn flour and water and mix
together until you have formed a dough. You can do this with a spoon, but I
always use my hands.
After the corn flour and water is completely mixed, using your hands form
balls just smaller than a gold ball and set aside.
Preheat your comal or cast iron skillet so that it is hot.
In a tortilla press, place one ball in the center of the tortilla press and press
together to make one corn tortilla. I use a plastic bag that I cut in half leaving a
seam on one side so that I can place the corn masa ball inside the plastic so that
it doesn’t stick to the tortilla press.
Remove the tortilla and place on the comal and cook the first side of the
tortilla for 10 to 15 seconds, then turn over and cook for approximately 30to 40
seconds, then turn over again and cook until it puffs and the tortilla is done.
Place the cooked tortilla in a kitchen towel inside a basket or bowl and
prepare the next tortilla following the same steps. Stack the tortilla on top of
each other to keep them warm inside the towel.
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Serve warm with your favorite taco recipe.
Makes 16 corn tortillas.
Mesquite Flour Tortillas
From the Taco Table Cookbook
By © Lois Ellen Frank
Mesquite meal is a traditional Native American food that is produced by
gathering ripened seedpods from the mesquite tree. The seedpods are ground
into a high protein flour. It has a caramel-like flavor and is a good source of
calcium, manganese, potassium, iron and zinc. It is a traditional food to the
Southern desert Indian Nations where is has been a staple food for centuries.
The major benefits of mesquite meal include its high dietary fiber contact,
its high protein and its high lysine content. It is a great food for diabetics
because of its ability to assist in stabilizing blood sugar levels.
This recipe uses mesquite meal to make a delicious flour tortilla recipe
perfect for tacos. Mesquite meal can be purchased at a variety of sources but I
always buy the meal from Native Seeds/SEARCH which is a nonprofit
conservation organization based in Tucson, Arizona. NS/S works to conserve
distribute and document the adapted and diverse varieties of agricultural seed,
their wild relatives and the role these seeds play in cultures of the American
Southwestern and northwest Mexico.
2 cups organic all purpose flour
½ cup mesquite meal flour
½ teaspoon baking powder
1-½ cups warm water
Mix together dry ingredients in a medium-size mixing bowl. Slowly add the warm
water mixing with the slotted spoon until dough is soft and pliable. Knead
together with your hands for 3 to 4 minutes on a floured work surface until dough
doesn’t stick to your hands and is very soft and pliable.
Cover the dough with plastic wrap and let it rest for 20 minutes. Remove plastic
wrap, and on a lightly floured work surface form the dough into small balls the
size of a golf ball.
Heat a cast iron skillet or comal until very hot. Using a rolling pin, roll out each
tortilla on your work surface to approximately 8 inches in diameter. Place the
tortilla onto the cast iron skillet or comal and cook for 1 to 2 minutes then flip the
tortilla and cook the other side for the same amount of time.
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Place cooked tortillas in a basket lined with a soft cloth or towel to keep warm
until serving.
Repeat the process until the all the tortillas have been cooked. Use with your
favorite taco and salsa recipe.
Makes approximately 16 to 18 tortillas.
Entrées
Pinon Chile Beans
Serves 6-8
By © Lois Ellen Frank
This recipe comes from the Begay family on the Navajo reservation in Piñon,
Arizona. It is one of their favorite chile bean recipes and used for family
gatherings and ceremonies. I usually cook it in a large cast iron pot with a handle
that was passed down to me by my mother. The taste from the cast iron makes
this chile bean stew even more delicious. This recipe is so great because you
can make one recipe to feed 6 to 8 people or you can add to it and make enough
to feed 60 to 600 people. It is a favorite at all family and ceremonial gatherings.
This recipe goes great with tortillas, or homemade not fry bread. It makes a
hearty meal by itself or a side to any feast.
1 large yellow onion, chopped
1 green bell pepper, seeded and chopped
Olive oil cooking spray to coat cast iron pot
2 cups chopped fresh Roma tomatoes or (1)-28-ounce can whole peeled
tomatoes with basil
2 1/2 cups cooked dark red kidney beans
2 1/2 cups cooked pinto beans
2 cups cooked corn kernels (fresh, frozen or canned)
3 Tablespoons dried red mild chile powder
1-teaspoon salt
Heat the cast iron or soup pot over medium-high heat. Add onions, sauté for 2
minutes until translucent, then add green bell peppers and sauté another 2 to
minutes.
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Cut each of the whole tomatoes from the can into 8 pieces (a large dice) and add
them to the onions and green bell peppers. Cook for another 2 minutes, stirring
constantly. Add the kidney beans, pinto beans and the cooked corn and stir well.
Bring the chile beans to a boil, and then reduce heat to low. Stir in the dried red
chile powder and salt. Let simmer for 20 minutes, stirring occasionally to prevent
burning. Serve hot with not fry bread, or homemade corn or flour tortillas.
Three Sister’s Sauté
By © Lois Ellen Frank
Olive oil cooking spray
½ white onion, diced
2 cloves garlic, finely chopped
2 cups organic zucchini, cut into ¼ inch cubes
1-½ cups cooked organic cranberry or pinto beans or (1) 15oz can organic pinto
beans
1-cup corn kernels, cut from the cobs of 2 ears oven roasted corn
½ teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Spray olive oil onto cast iron skillet to prevent sticking. Heat skillet over medium
to high heat until hot but not smoking. Sauté onions for 2 minutes until clear.
Add garlic and zucchini and sauté for another 2 minutes. Add the cooked beans
and corn kernels, stir. Cook for another 2 minutes, stirring constantly. Remove
from heat. Serve.
Serves 4-6
NOTE: For the roasted sweet corn, wet each ear of corn and place on a sheet
tray. Add enough water to cover the bottom of the tray, about ½ inch of water.
Place in a 350-degree oven and roast for approximately 10 minutes, remove from
oven, turn over the ears of corn and cook for an additional 10 minutes. Remove
from the oven, peel the husks and cut the kernels from the cob. Discard the
husks and cob. Use as instructed from the recipe.
Fire-Roasted Tomato Black Bean Chili
Makes 6 Servings
Preparation time: 20 minutes
Cook time: 20 minutes
½ yellow onion, sliced
6 garlic cloves, minced
1 (15-ounce) can fire-roasted tomatoes
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Juice of 1 lime
2 tablespoons finely chopped fresh cilantro
2 (15-ounce) cans black beans, with liquid
2 teaspoons ground cumin
3 tablespoons chili powder
2 tablespoons chipotle powder
2 teaspoons dried Mexican oregano
2 teaspoons salt
½ cup TVP crumbles (optional)
In a large saucepan on high heat, sauté the onion in ¼ cup water until it starts to
turn brown.
Add ¼ cup water and stir. Add garlic and cook for three minutes.
Add the tomatoes, lime juice, cilantro, beans and their liquid, cumin, chili
powders, oregano, salt, and TVP crumbles, if using.
Reduce heat to medium and cook for 10 minutes.
Per serving:
177 calories 1.6 g fat 0.3 g saturated fat 7.5% calories from fat
0 mg cholesterol 9.6 g protein 34 g carbohydrate 3.7 g sugar 12.7 g fiber
1302 mg sodium 121 mg calcium 13 mg vitamin C 850 mcg beta-carotene
1.8 mg vitamin E
Recipes for Corn, Beans, Squash & Vegetable Tacos
Spinach Tacos
By © Lois Ellen Frank
This recipe is a nice combination of fresh spinach greens that are sautéed with
cooked beans. It is easy to make and a nice combination of ingredients for a
healthy & nutritional meal. I use organic spinach, which is now readily available
and easy to get as well as organic canned pinto beans, which I can get canned at
the grocery store, when I don’t want to cook a whole pot of fresh beans.
1 medium Roma tomato, diced
1 clove garlic, finely chopped
9 ounces fresh spinach, coarsely chopped
1 cup pinto beans, cooked (fresh or canned)
½ teaspoon kosher salt
¼ teaspoon black pepper, ground
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In a medium size frying pan over medium-high heat, heat the pan until it is hot,
then add the tomatoes, onion, and garlic and cook for 2 to 3 minutes stirring
constantly to prevent burning. Add the chopped spinach and cook for another 2
minutes, then add the cooked pinto beans, kosher salt, black pepper and cook
for 2 minutes stirring constantly to prevent burning.
Serve in your favorite tortilla. I like this dish with either corn tortillas or the gordita
size flour tortillas.
Serve immediately.
Makes 6 tacos.
Wild Mushroom Tacos
By © Lois Ellen Frank
Mushrooms are one of my favorite vegetables. They have delicious flavor and
texture. This recipe combines three types of mushrooms, Portobello’s, Crimini
and Shitake that are relatively easy to purchase today. You might also be able to
find some of the varieties in your local farmer’s market. The combination of the
three flavors of mushrooms here is fantastic. Vegetarians and Vegans will flip
over this dish but I thought it was one of my favorite dishes that would be a great
accompaniment to any of the other taco recipes, such as the bean and spinach
tacos.
Olive oil cooking spray
1 cup white onion, cut in half and then thinly sliced
2 whole Portobello Mushrooms, cleaned and cut into approximate 1-inch long
strips
2 cups Crimini Mushrooms, thinly sliced
2 cups Baby Portobello Mushrooms, cut in half and thinly slices
2 cups Shitake Mushrooms, thinly sliced
¼ cup Vegetable Stock
2 cloves garlic, finely chopped
½ teaspoon kosher salt
½ teaspoon black pepper, ground
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Wash, clean and cut the mushrooms and set aside.
In a cast iron skillet or frying pan, heat olive oil sprayed pan over medium to high
heat until hot but not smoking. Add the sliced onion and cook for 2 minutes
stirring constantly until the onion is clear and starting to crystallize and turn
brown.
Add the garlic and cook for another minute stirring constantly.
Add the large Portobello mushrooms and cook for 2 minutes stirring to prevent
burning and to ensure the mushrooms are cooking evenly. Add the Crimini,
Baby Portabello, and Shitake mushrooms and continue to cook, stirring to
prevent burning until the mushrooms are completely done for approximately 4 to
5 minutes. Add the Vegetable stock, stir and cook for 1 minute.
Serve immediately with your favorite tortilla; I like this recipe with corn tortillas.
Serves 6 to 8.
Potatoes & Green Chile Tacos
By © Lois Ellen Frank
This recipe is a great side dish a wonderful addition to any bean recipe. In Santa
Fe we have fresh organic potatoes. You can use any potatoes but the best
varieties that I have found are red new potatoes, fingerling potatoes, or new
potatoes. See what varieties you have in your area. I’ve tried this recipe with a
variety of organic potatoes, including small red potatoes, fingerling potatoes, and
small white potatoes and they all taste good.
See if you can get organic potatoes in your area at your own Farmer’s Market or
local grocery, it will make this dish taste fabulous. Potatoes are the key
ingredients, so the better tasting the potato the better this dish will taste. Green
Chile is the other key ingredient to this dish, I recommend getting mild green
chiles, as some can be quite hot. You can always add more heat from chiles to a
dish but you can take away the heat once it is there. If you can’t get fresh chiles,
you should be able to find them frozen or canned in your local supermarket or
grocer.
Olive oil cooking spray
3 cups red potatoes, sliced very thinly
2 cloves garlic, finely chopped
½ cup white onions, diced
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1 cup Roma or other heirloom tomatoes, coarsely chopped
1 cup roasted, peeled, seeded and chopped green chiles, approximately 4 whole
New Mexico or Anaheim Green Chiles)
1-teaspoon kosher salt
½ teaspoon black pepper, ground
Roast the green chiles over an open flame or barbecue, then peel and de-seed
them. I always use fresh chiles and roast them myself but if you can’t get either
New Mexico or Anaheim green chiles, look for them in the frozen food section or
canned in the Mexican food section of your local grocer or supermarket.
In a large cast iron skillet or frying pan, heat olive oil sprayed pan to prevent the
potatoes from burning over medium heat and add potatoes. Sauté for 3 to 4
minutes, then add garlic. Stir to prevent burning.
Add the onions and tomatoes and cook for another 3 to 4 minutes, stirring
occasionally.
Add the chopped green chiles, stir into the other ingredients and sauté another 2
minutes.
Reduce heat to low, cover and cook for another 7 minutes until the potatoes are
soft and cooked to the desired consistency, stirring occasionally to prevent
burning. You can also use a spatula and turn the potatoes over in sections of
your pan. A little browning on the potatoes will give them a nice flavor and texture
so this is desirable.
Add the kosher salt, and black pepper and stir into other ingredients.
Remove from heat and serve immediately with either corn or flour tortillas and
your favorite salsa.
Serves 6 to 8.
Tacos de Calabacitas
Summer Squash Tacos
By © Lois Ellen Frank
Mexican Squash and Zucchini is something that I grow each year in my garden,
and I can buy at my local farmer’s market. I make this recipe when both types of
squashes are abundant. These summer squashes are available all year round in
your supermarket, but you’ll definitely want to make this recipe with some locally
grown squash during the summer months. It is a really easy recipe to make and
will be a favorite amongst your vegetarian and vegan friends and family. It can
be made as a side dish as well or combined with the bean and spinach tacos to
make a complete meal.
3 medium Mexican Squash or Green Zucchini, cut into ½ inch pieces
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2 Poblano Chiles, Roasted, Peeled, Seeds Removed, and chopped
½ medium size onion, chopped
2 cloves garlic, finely chopped
Olive Oil Cooking Spray
1-cup fresh or frozen corn kernels
½ teaspoon kosher salt
¼ teaspoon black pepper, ground
In a cast iron skillet over medium to high heat, heat olive oil sprayed skillet, to
prevent the vegetables from sticking, and heat until hot but not smoking. Add
squash pieces and cook for 3 minutes stirring constantly. Add onion cook for one
minute, and then turn heat down to low.
Add the diced poblano chile and cook for another 2 minutes stirring to prevent
burning.
Add the corn, salt and pepper and cook for another two minutes stirring to
prevent burning. Remove from heat and serve immediately. I like to serve these
tacos in a corn tortilla but they also taste good in a flour tortilla.
Serves 6.
Sweet Potato And Black Bean Brunch Burritos With Salsa Fresca
These Sweet Potato and Black Bean burritos are a perfect main dish for your
next brunch. A tortilla is an all-in-one package and an easy way for your guests
to enjoy their meal. The slight acidity of the Salsa Fresca perfectly complements
the richness of sweet potatoes and black beans. The heat of the jalapeno used
in both components of the dish can be easily altered for your taste - use more or
less depending on your preference.
4 servings
serving size: 1 1/4 cup sweet potato and black bean filling, 1/2 cup salsa fresca
preparation time: 20 minutes total
cook time: 25 minutes
35
1 ½ pounds sweet potatoes, peeled, rinsed cut into bite sized chunks
1/2 cup vegetable broth
1/2 teaspoon dried thyme
1 teaspoon chili powder
½ teaspoon cumin
1 cup canned black beams, rinsed and drained
1/2 jalapeno, seeded, diced
3 scallions, sliced
Juice of 1 lime
sea salt and fresh ground black pepper to taste
4 large whole wheat tortillas
Salsa Fresca:
1 pint grape tomatoes, quartered
1/2 jalapeno, seeded, minced
2 Tablespoon minced red onion
1/4 cup chopped cilantro
1 clove garlic, minced
1 teaspoon red wine vinegar
sea salt and fresh ground black pepper to taste
1. Add the sweet potatoes to a medium saucepan, add water to cover. Bring the
sweet potatoes to a boil and simmer for about 6-8 minutes until sweet potatoes
are tender. Drain.
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2. Heat the broth, thyme, chili powder and cumin in a skillet over medium heat,
simmer for 3 minutes. Add the sweet potatoes, black beans, and jalapeno
pepper. Cook for about 5 minutes, stirring carefully not to break up potatoes and
the beans. Stir in the scallions and lime juice; season with salt and pepper to
taste.
3. Combine all the ingredients for the Salsa Fresca and set aside.
4. Warm the tortillas by placing one by one in a dry skillet over medium heat,
turning once for a total of about a total of 1-2 minutes per side. Divide the sweet
potato mixture evenly over all tortillas and top with 1/2 cup of salsa. Roll tortillas
tightly, slice in 2 before serving.
Did you know?
Although often called "yams", sweet potatoes are actually a different variety and
are not related to yams. Yams actually originate in Africa and are much larger in
size than sweet potatoes. Sweet potatoes are not as starchy as yams, and come
in many colors ranging from pale orange to bright garnet. These tubers are very
hard can be a bit difficult to chop, so be sure to have a good grip on your knife
and take your time.
Yá’át’ééh Lunch Roll Up
1 15-ounce can vegetarian refried beans
1/2 cup salsa, slightly drained
Up to 12 tortillas
Optional toppings, as desired: chopped onions, roasted or fresh peppers,
spinach, jalapenos, sprouts, fresh parsley or cilantro, chopped tomatoes.
Stir refried beans and salsa together. Spread several spoonfuls on a tortilla. Top
with vegetables and herbs as desired. Roll. Prepare and wrap desired number of
rolled sandwiches in wax paper, plastic wrap or foil and refrigerate until
lunchtime. Leftover spread will keep for several days in the refrigerator in a
covered container. Rolled tortillas may also be sliced into multiple two-bite
sandwiches to serve at a party.
Recipe by Caroline Trapp, with thanks to friends at the Navajo Nation Special Diabetes Project
Still hungry? Add these to your lunch bag:

Leftover soup or stew

Big green salad

One or several pieces of fresh fruit.
37

Cut up carrots, peppers, cucumbers, celery for easy-to-eat vegetables.

Pack a small handful of walnuts, almonds, sunflower seeds, pinon nuts, or
cashews. These are very nutritious but we only need a small amount each
day. Mix with raisins or other dried fruits.
Pack extra snacks if you have a long drive home.
Burritos Supremos
Makes 4 burritos
Wrap up rice and beans for a meal to enjoy at home or on the go.
1 15-ounce can vegetarian refried beans
4 flour tortillas
1 cup cooked brown rice (optional)
1 cup shredded romaine lettuce
1 tomato, diced
2 green onions, sliced
1/ avocado, peeled and sliced (optional)
2
1/ cup salsa
2
Heat beans in a saucepan or microwave.
Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides
until soft and pliable.
Spread warm tortilla with approximately 1/2 cup of the beans and 1/4 cup of rice,
if using.
Top with lettuce, tomato, green onions, avocado, if using, and salsa. Roll tortilla
around filling.
Serve or wrap in plastic and refrigerate.
Per burrito
Calories: 255, Fat: 4.2 g, Saturated Fat: 1 g, Calories from Fat: 14.6%,
Cholesterol: 0 mg, Protein: 10.6 g, Carbohydrates: 45.1 g, Sugar: 3.7 g, Fiber:
8.1 g, Sodium: 904 mg, Calcium: 114 mg, Iron: 1.1 mg, Vitamin C: 9.4 mg,
Beta Carotene: 649 mcg, Vitamin E: 1.4 mg
38
Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by
Jennifer Raymond, M.S., R.D.
Eggless Salad Sandwich
Makes 6 sandwiches (6 servings)
These sandwiches have the flavor and appearance of egg salad without the
saturated fat and cholesterol.
1/
2 pound firm low-fat silken tofu (1 cup)
6 lettuce leaves
12 slices whole-grain bread
1/ teaspoon garlic powder
4
1/ teaspoon turmeric
4
1/ teaspoon ground cumin
4
1 teaspoon salt
2 teaspoons mustard
2 tablespoons fat-free or low-fat dairy- and egg-free mayonnaise substitute (such
as Fat Free Nayonaise)
2 tablespoons pickle relish
1 green onion, finely chopped
6 tomato slices
Mash tofu with a fork or potato masher, leaving some chunks. Stir in green onion,
relish, mayonnaise substitute, mustard, salt, cumin, turmeric, and garlic powder.
Spread on bread and garnish with lettuce and tomato.
Stored in a covered container in the refrigerator, leftover Eggless Salad will keep
for up to 3 days.
Per Serving: Calories: 175, Fat: 3 g, Saturated Fat: 0.6 g, Calories from Fat:
15.6%, Cholesterol: 0 mg, Protein: 9.1 g, Carbohydrates: 30.5 g, Sugar: 8.9 g,
Fiber: 4.4 g, Sodium: 827 mg, Calcium: 67 mg, Iron: 2.6 mg, Vitamin C: 3.5 mg,
Beta Carotene: 127 mcg, Vitamin E: 0.4 mg
Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D.
Barnard, M.D. and Jennifer Reilly, R.D.
Broccoli Burritos
Makes 6 burritos
You'll love broccoli, the powerful protector, rolled in a flour tortilla with a tangy
garbanzo spread. Roasted red peppers are sold in supermarkets, usually near
the pickles. Sesame seed butter, also called tahini ("ta-hee-nee"), is sold in
39
natural food stores, ethnic markets, and many supermarkets. Look for it near the
peanut butter or in the ethnic food section.
2 - 3 broccoli stalks
1 15-ounce can garbanzo beans
1/ cup roasted red peppers
2
2 tablespoons tahini
3 tablespoons lemon juice
6 flour tortillas
6 tablespoons salsa, or more to taste
Cut or break broccoli into florets. Peel stalks and cut into 1/2-inch rounds. Steam
over boiling water until just barely tender, about 5 minutes.
Drain garbanzo beans and place in a food processor with peppers, tahini, and
lemon juice. Process until completely smooth, about 2 minutes. Spread about 1/4
cup of the garbanzo mixture on a tortilla and place in a large heated skillet. Heat
until tortilla is warm and soft, about 2 minutes. Arrange a line of cooked broccoli
down the center, then sprinkle with salsa. Roll tortilla around filling. Repeat with
remaining tortillas.
Per burrito: Calories: 284, Fat: 7.8 g, Saturated Fat: 1.4 g, Calories from Fat:
24.8%, Cholesterol: 0 mg, Protein: 10.8 g, Carbohydrates: 44.7 g, Sugar: 3.7 g,
Fiber: 7 g, Sodium: 490 mg, Calcium: 135 mg, Iron: 3.9 mg, Vitamin C: 68 mg,
Beta Carotene: 938 mcg, Vitamin E: 2 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina,
M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.
Blanco Fiesta Sandwiches
Makes 4 sandwiches
1 15-ounce can white beans, drained and rinsed
1/ cup chopped green onions
4
1/ cup chopped fresh parsley
4
1/ cup chopped fresh cilantro
4
1/ teaspoon minced garlic
2
2 tablespoons lemon juice
1/ teaspoon chili powder
2
1/ teaspoon ground cumin
2
1 - 2 dash Tabasco sauce
8 slices bread
1 lettuce
1 tomato slices
40
Place beans, green onions, parsley, cilantro, garlic, lemon juice, chili powder,
cumin, and Tabasco sauce in a food processor and process until smooth. Spread
on 4 slices of bread, add lettuce and tomatoes, top with remaining bread, and
eat.
Per sandwich: Calories: 257, Fat: 2.3 g, Saturated Fat: 0.5 g, Calories from Fat:
7.98%, Cholesterol: 0 mg, Protein: 12 g, Carbohydrates: 48.4 g, Sugar: 5.3 g,
Fiber: 7.3 g, Sodium: 359 mg, Calcium: 166 mg, Iron: 5.4 mg, Vitamin C: 19.2
mg, Beta Carotene: 694 mcg, Vitamin E: 1.5 mg
Source: Mary McDougall of the McDougall Program www.drmcdougall.com
Curly Pasta Salad
Makes 6 to 8 servings
Make early to allow flavors to blend
1 12-ounce package dry rainbow rotini pasta
1 16-ounce package frozen chopped broccoli and cauliflower, thawed completely
1 cup sliced mushrooms
4 green onions, chopped
1 2-ounce jar chopped pimentos
1/ cup cherry tomatoes, cut in half
2
1 cup fat-free , dairy free salad dressing (such as Italian)
2 ablespoons soy sauce
1 freshly ground black pepper, to taste
1 dash Tabasco sauce (optional)
Cook pasta according to package directions. Drain and rinse under cool water.
Place pasta in a large bowl. Add broccoli, cauliflower, mushrooms, green onions,
pimentos, and tomatoes.
In a small bowl, dressing and soy sauce. Pour over salad and toss to mix well.
Season with black pepper and Tabasco sauce, if using. Refrigerate at least 2
hours before serving.
Per serving (1/6 of recipe): Calories: 304, Fat: 1.4 g, Saturated Fat: 0.2 g,
Calories from Fat: 4.1%, Cholesterol: 0 mg, Protein: 10 g, Carbohydrates: 63.3 g,
Sugar: 9.5 g, Fiber: 6.9 g, Sodium: 735 mg, Calcium: 40 mg, Iron: 3.3 mg,
Vitamin C: 37.9 mg, Beta Carotene: 498 mcg, Vitamin E: 0.8 mg
Source: Adapted from Mary McDougall of the McDougall Program
www.drmcdougall.com
41
Pasta Salad
Makes about 8 1-cup servings
This fat-free pasta is delicious hot or cold. It is prepared with water-packed
artichokes, which are available in most supermarkets.
2 cups dry pasta spirals
6 sun-dried tomatoes
1/ cup boiling water
2
1/ cup finely chopped green onions
2
1/ red bell pepper, seeded and diced
2
1 15-ounce can artichoke hearts, drained and quartered
1/ cup finely chopped fresh parsley
4
1/ cup chopped fresh basil
4
1 15-ounce can dark kidney beans, drained
1 cup fat-free Italian salad dressing
Cook pasta according to package directions. Rinse with cold water, drain, and
place in a large bowl. Soften tomatoes by soaking them in 1/2 cup boiling water
for 10 to 15 minutes. Drain and chop. Add to pasta along with remaining
ingredients. Toss to mix.
Per 1-cup serving:
Calories: 210, Fat: 1.3 g, Saturated Fat: 0.3 g, Calories from Fat: 5.7%,
Cholesterol: 0 mg, Protein: 9.6 g, Carbohydrates: 40.9 g, Sugar: 4.7 g, Fiber:
6.2 g, Sodium: 532 mg, Calcium: 52 mg, Iron: 2.8 mg, Vitamin C: 22.2 mg,
Beta Carotene: 345 mcg, Vitamin E: 0.5 mg
Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer
Raymond M.S., R.D.
Mediterranean Veggie Panini
Makes 1 panini
Italian sandwich making has become an art form in the northern city of Milan and
has spread all over Europe and North America. Sandwich bars in Italy range from
humble places to the height of sophistication, and some offer as many as 30
varieties.
2 slices rye or sprouted-grain bread, such as Ezekiel bread
2 tablespoons fat-free Italian vinaigrette dressing
2 jarred roasted red peppers, rinsed and patted dry
42
1 cup tender kale leaves or other greens
2 small, firm ripe tomatoes, sliced (fresh roma tomatoes are best because they
are not overly juicy)
1/ cup sliced marinated artichoke hearts, rinsed, drained, and patted dry
2
Moisten each bread slice on 1 side with 1 tablespoon dressing and assemble the
sandwich with the rest of the ingredients the way you like it, being careful not to
overfill.
The easiest way to make panini is with an electric non-stick panini press or
closed indoor grill. Set the timer for 5 minutes, then check the bread. If it is not as
golden and crisp as you like, cook for a few minutes longer. Cut the sandwich
into triangles and serve hot.
If you do not have a panini press or grill, cook the sandwich in a heavy non-stick
skillet or on a griddle over medium heat, placing a flat heavy lid on the sandwich
as you brown each side.
Per Panini:
Calories: 320, Fat: 3.4 g, Saturated Fat: 0.7 g, Calories from Fat: 9.5%,
Cholesterol: 0 mg, Protein: 13.5 g, Carbohydrates: 66.2 g, Sugar: 25.5 g,
Fiber: 13.3 g, Sodium: 958 mg, Calcium: 214 mg, Iron: 5.4 mg, Vitamin C:
502.1 mg, Beta Carotene: 12197 mcg, Vitamin E: 6.4 mg
o Source: Dr. Neal Barnard’s Program for Reversing Diabetes: The
Scientifically Proven System for Reversing Diabetes Without Drugs
by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan
43
Kalamata Olive, Caper, and Basil Pizza
Makes one 10- or 11-inch pizza
Preparation time: 60 minutes
Cook time: 5 minutes
Pizza dough:
2 teaspoons agave nectar
1/4-ounce package active dry yeast
¾ cup warm water (100–110°F)
1 cup whole-wheat flour
1 cup unbleached white flour (preferably organic)
1 teaspoon salt
non-stick cooking spray
2 tablespoons yellow cornmeal
½ cup tomato sauce
1 cup halved Kalamata olives
1 tablespoon capers
7 large basil leaves, torn
1. For the pizza dough: In a large bowl, dissolve agave nectar and yeast in warm
water. Let stand 5 minutes. Add flours and salt to the yeast mixture and stir until
a soft dough forms. Turn dough out onto a lightly floured surface. Knead until
smooth and elastic, adding more flour if necessary to prevent sticking. Dough will
feel slightly sticky.
2. Place dough in a large bowl coated with cooking spray, turning to coat the
top. Cover with a towel and let rise in a draft-free place until double in size, about
30 to 40 minutes.
3. Preheat oven to 500°F.
4. Punch down dough and roll into a 10- or 11-inch circle on a lightly floured
surface. Place dough on a baking sheet covered with parchment paper and
sprinkled with cornmeal. Crimp edges to form a rim. Lightly spray the surface of
the dough with cooking spray.
5. Cover pizza dough with tomato sauce, then scatter olives and capers. Bake for
4 minutes.
6. Add basil to the pizza and bake another minute.
Per serving (1/6 of pizza):
197 calories
44
3.1 g fat, 0.4 g saturated fat , 13.4% calories from fat, 0 mg cholesterol, 6.1 g
protein, 37.8 g carbohydrate, 2.4 g sugar, 4.5 g fiber, 743 mg sodium, 41 mg
calcium, 3.2 mg iron, 1.8 mg vitamin C, 120 mcg beta-carotene, 0.9 mg vitamin E
Pepper, Mushroom, Tomato, Spinach & Garlic Pizza
Makes one 10- or 11-inch pizza
Preparation time: 40 minutes
Cook time: 8 to 10 minutes
Pizza dough:
2 teaspoons maple syrup or agave nectar
1/4-ounce package active dry yeast
3/4 cup warm water (100–110°F)
1 cup whole-wheat flour
1 cup unbleached white flour (preferably organic), plus more as needed
1 teaspoon salt
cooking spray
2 tablespoons yellow cornmeal
1 cup tomato sauce
1/2 yellow pepper, thinly sliced
1/2 red pepper, thinly sliced
1 cup thinly sliced mushrooms
1/2 cup halved cherry tomatoes
1 cup roughly chopped spinach
2 garlic cloves, thinly sliced
1. For the pizza dough: In a large bowl, dissolve maple syrup or agave nectar
and yeast in warm water. Let stand 5 minutes. Add flours and salt to the yeast
mixture and stir until a soft dough forms. Turn dough out onto a lightly floured
surface. Knead until smooth and elastic, adding more flour if necessary to
prevent sticking. Dough will feel slightly sticky.
2. Place dough in a large bowl coated with cooking spray, turning to coat the
top. Cover with a towel and let rise in a draft-free place until double in size, about
30 to 40 minutes.
3. Preheat oven to 500°F.
4. Punch down dough and roll into a 10- or 11-inch circle on a lightly floured
surface. Place dough on a baking sheet covered with parchment paper and
sprinkled with cornmeal. Crimp edges to form a rim. Lightly spray the surface of
the dough with cooking spray.
5. Cover pizza dough with tomato sauce, then top with bell peppers, mushrooms,
tomatoes, spinach, and garlic. Bake for 8 minutes.
45
Per serving (1/6 of pizza):
187 calories, 0.9 g fat, 0.1 g saturated fat , 3.9% calories from fat, 0 mg
cholesterol, 6.8 g protein, 39.8 g carbohydrate, 4.8 g sugar, 4.6 g fiber, 616 mg
sodium, 30 mg calcium, 3 mg iron, 37.4 mg vitamin C, 545 mcg beta-carotene,
1.1 mg vitamin E
Fettuccine with Roasted Peppers and Zucchini
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes 4 servings
Preparation time: 15 minutes
Cook time: 50 minutes
This pasta dish really puts jarred spaghetti sauce to shame. The flavors from the
roasted peppers will lure you in and keep you coming back to this recipe over
and over! The fresh thyme really puts it over the top.
1 large red bell pepper
1 large yellow bell pepper
¼ cup vegetable broth
1 large onion, halved and sliced
3 garlic cloves, minced
2 medium zucchini, sliced into ¼-inch thick rounds
Pinch of crushed red pepper
½ cup dry white wine
1 tablespoon lemon juice
2 teaspoons fresh thyme
10 ounces dry fettuccine pasta (preferably whole wheat)
Kosher or sea salt and freshly ground black pepper to taste
1. To prepare the bell peppers, there are two options:
Place whole peppers directly on the burner of a gas stovetop or on a gas or
charcoal grill. With long handled tongs, keep turning the peppers until the
peppers are blackened. Add the roasted peppers to a bowl, cover the bowl with
plastic wrap, and allow the peppers to cool.
Alternative method: Cut the peppers in half and remove the seeds and white
membrane. Place the pepper halves on a broiler pan. Broil the peppers skin side
up until the skin blackens. Place the pepper halves in a bowl, cover with plastic
wrap, and allow to cool.
2. When the peppers have cooled to the point of being easy to handle, remove
the blackened skin with your fingertips and cut each pepper into four pieces.
Discard the seeds and white membrane (these will already be discarded if you
46
have cut the peppers in half prior to roasting them). Cut the peppers into 1-inch
strips and set aside.
3. Heat the vegetable broth in a large skillet over medium heat. Add the onion
and garlic and sauté for 5 to 6 minutes. Add the zucchini and crushed red pepper
and sauté for about 15 minutes. Add the roasted peppers, wine, lemon juice, and
thyme. Sauté for 1 minute.
4. Cook the fettuccine according to package directions. Drain the pasta,
immediately toss with the roasted pepper zucchini mixture, and serve.
I didn’t know that: Did you know that Fettuccine means "little ribbons" in
Italian?
Per serving (1/4 of recipe): 397 calories, 2.2 g fat, 0.4 g saturated fat , 4.6%
calories from fat, 0 mg cholesterol, 13.6 g protein, 76 g carbohydrate, 9.6 g
sugar, 6.3 g fiber, 216 mg sodium, 50 mg calcium, 3.6 mg iron, 143.4 mg vitamin
C, 1248 mcg beta-carotene, 1 mg vitamin E
Whole-Wheat Pasta with Zucchini and Herbs
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes four 2-cup servings
Preparation time: 40 minutes
Cook time: 25 minutes
This bright and colorful pasta takes advantage of the best of summer’s produce
and herbs.
¼ cup vegetable broth
½ cup chopped onion
2 garlic cloves, thinly sliced
2 pounds fresh plum tomatoes, peeled, seeded, and chopped
12 ounces dry whole-wheat penne pasta
1 ½ cups chopped zucchini (¼-inch cubes)
¼ cup finely chopped fresh basil
1 tablespoon finely chopped fresh oregano
kosher or sea salt, to taste
freshly ground black pepper, to taste
1. Heat broth in a large skillet over medium heat. Add onion and garlic and sauté
for about 5 to 6 minutes. Add tomatoes and any accumulated tomato juice and
increase heat to medium-high. Cook for about 15 minutes until liquid evaporates.
Note: if tomatoes dry out before the end of this cooking period, add ¼ to ½ cup
water to keep them from scorching.
47
2. Meanwhile, bring about 6 quarts of water to a boil. Add a dash of salt to the
water. Add pasta and cook for about 8 to 9 minutes. Add zucchini and cook for 2
minutes. Drain pasta and zucchini, reserving about ½ cup cooking water.
3. Add pasta to tomato sauce with ½ cup cooking water. Add basil, oregano, salt,
and black pepper and toss well.
I didn’t know that:
Oregano is an important herb in Italian cuisine, but don’t confuse it with Mexican
oregano which is similar in flavor but more closely related to lemon verbena.
Per serving (1/4 of recipe):
337 calories, 1.5 g fat, 0.3 g saturated fat , 3.8% calories from fat, 0 mg
cholesterol, 14.7 g protein, 72.8 g carbohydrate, 7.4 g sugar, 8.7 g fiber, 270 mg
sodium, 74 mg calcium, 4 mg iron, 40.5 mg vitamin C, 849 mcg beta-carotene,
1.6 mg vitamin E
Caramelized Onions with Lentils and Brown Rice
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes six 1-cup servings
Preparation time: 15 minutes
Cook time: 1 hour
This is a wholesome, simple, hearty dish that will warm your hearth and insides
in cold winter months. This recipe will make you a believer in caramelizing onions
without oil!
1 cup vegetable broth, divided
7 cups sliced onions
4 ½ cups water
1 cup dry brown rice
1 ½ cups dry red or yellow lentils
kosher salt, to taste
freshly ground black pepper, to taste
1. Heat 1/2 cup broth in a large skillet over medium-low heat. Add onions, cover,
and cook for 20 minutes until soft, stirring occasionally and adding more broth if
necessary. Uncover and increase heat to medium and cook for 30 minutes, until
very brown, stirring occasionally, adding more broth as needed.
2. While onions are cooking, bring water to a boil in a stockpot. Add rice, cover,
and cook for 25 minutes. Add lentils, cover, and cook for an additional 20 to 25
minutes. Add ½ cup of the cooked onions and cook for an additional 5 minutes.
Season with salt and black pepper. Spoon the rice and lentil dish onto a platter
and top with the remaining cooked onions.
48
I didn’t know that:
Lentils are shaped like a lens. In fact, lens is the Latin word for lentil.
Per serving (1/6 of recipe):
340 calories, 1.7 g fat, 0.3 g saturated fat, 4.3% calories from fat, 0 mg
cholesterol, 16.8 g protein, 67.1 g carbohydrate, 8.9 g sugar, 13.5 g fiber,
324 mg sodium, 77 mg calcium, 5.3 mg iron, 10.3 mg vitamin C, 49 mcg betacarotene, 0.2 mg vitamin E
Stuffed Portobello Mushrooms with Brown Rice and Tomatoes
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes 4 stuffed mushrooms
Preparation time: 20 minutes
Cook time: 1 hour
This dish will be overwhelming in size and heartiness. It is a delicious blend of
spice and meaty, earthy mushroom texture.
2 cups vegetable broth
1 cup short-grain brown rice, rinsed
1/4 cup finely chopped onion
½ cup finely chopped carrot
1 teaspoon dried basil
½ teaspoon dried oregano
½ cup chopped red tomato
½ cup chopped yellow tomato
3 tablespoons finely chopped fresh parsley
1 tablespoon chopped fresh chives
kosher or sea salt, to taste
freshly ground black pepper, to taste
4 portobello mushrooms, stems removed and discarded
non-stick cooking spray
1/4 cup vegan Parmesan cheese
1. Bring broth to a boil in a medium saucepan. Add rinsed rice and bring to
another boil. Lower heat, cover, and simmer for about 45 minutes. During the last
5 minutes of cooking time, add onion, carrot, basil, and oregano.
2. In a bowl, combine cooked rice, tomatoes, parsley, chives, salt, and black
pepper. Set aside. Preheat oven broiler.
3. Remove brown gills from undersides of mushrooms using a spoon, discard
gills. Place mushrooms, gill side down, on a foil-lined broiler tray that has been
coated with cooking spray. Broil mushrooms for about 5 minutes.
49
4. Turn mushrooms over and stuff each mushroom with equal amounts of the
rice mixture. Sprinkle each with vegan Parmesan. Broil mushrooms for about 5 to
6 minutes, until lightly browned.
I didn’t know that:
Portobello mushrooms are growing in popularity, whether stuffed, put on a bun or
on top of salads for a Portobello steak salad. And, mushrooms are a great lowcalorie source of B vitamins.
Per stuffed mushroom:
230 calories, 2.9 g fat, 0.5 g saturated fat, 10.8% calories from fat, 0 mg
cholesterol, 8.6 g protein, 44 g carbohydrate, 3.8 g sugar, 7.5 g fiber, 715 mg
sodium, 47 mg calcium, 1.7 mg iron, 13.5 mg vitamin C, 1626 mcg betacarotene, 0.5 mg vitamin E
Bolivian Red and White Quinoa with Summer Sweet Corn, Wild
Mushrooms, Vidalia Sweet Onions Stuffed inside a Chile Pepper and
Served with Local Organic Heirloom Tomato Sauce
By © Lois Ellen Frank
Quinoa Stuffed Chiles
Olive Oil Cooking Spray
1 Cup white Mushrooms, sliced
½ Cup crimini Mushrooms, sliced
½ cup Shitake Mushrooms, sliced
1 teaspoon garlic, finely chopped
½ yellow onion, diced
½ cup yellow sweet corn, cut from the cob
1 cup cooked white quinoa
1 cup cooked red quinoa
50
½ teaspoon chipotle chile powder
½ teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
12 roasted, peeled, seeded New Mexico Green Chile, Poblano Chile or Gypsy
Chile
Fresh Tomato Purée
6 garlic coves, minced
1 onion, diced
1 Tablespoon fresh basil
1 ¼ pounds heirloom tomatoes, coarsely chopped
To make the stuffed chiles, roast, peel and seed the chiles, keeping them whole
for stuffing. Set aside.
Heat a large cast iron skillet, lighted sprayed with olive oil; heat over medium to
high heat and sauté the onions about 4 minutes, until translucent. Add the
mushrooms and sauté for another 2 to 4 minutes. Add the garlic and the corn
and sauté another 2 minutes. Remove from the heat. Combine the sautéed
mixture with the two types of cooked quinoa, chipotle chile powder, salt, and
pepper. Mix together.
Slice the chiles lengthwise, spread them open on a work surface and generously
stuff each chile with the quinoa mixture. Place the stuffed chiles on a lightly
51
sprayed baking pan to prevent the chiles from sticking with the open- side down
and set aside.
To make the purée, heat a saucepan over medium-low heat. Add the onions and
sauté for 1 minute. Add the garlic and sauté for another minute. Add the
tomatoes and cook another 15 minutes, stirring occasionally to prevent burning,
until the excess liquid evaporates. The sauce will reduce and thicken. Add the
basil and cook one more minute. At this point you can pour the sauce through a
fine sieve to remove the skins or you can serve the sauce as it is (most of the
students in my cooking classes preferred this sauce in its more rustic state). Set
aside.
Preheat the oven to 350 degrees F. Place the stuffed chiles in the baking dish in
the oven and heat until hot, about 15 to 20 minutes minutes. Serve immediately
with the tomato purée.
Serves 6 or 12 as an appetizer
Hummus Pizza
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
4 servings/ serving size: 1 pita
Hummous is one of those commercial products that is a snap to prepare at home
and you control the fat and calories. While touted as a healthy food,
commercially prepared hummous is loaded with too much fat and calories. Here
you make your own using only a very small amount of fat that comes from the
tahini (sesame butter). Then I take hummous one step further and turn it from a
snack to a light lunch that’s twist on tomato sauced topped pita pizzas.
1 ( 15 ounce) can chickpeas, drained
3 garlic cloves, minced
21/2 Tbsp fresh lemon juice
1 Tbsp tahini
1/4 tsp salt
52
1/4 tsp fresh ground black pepper
4 whole wheat pita breads
`1/4 cup soy Parmesan cheese
1 small tomato, chopped
1 tsp dried oregano
1. Preheat the oven to 375 degrees.
2. In a blender or food processor, combine the chickpeas, garlic, lemon juice,
tahini, olive oil, salt and pepper. Blend until smooth.
3. Spread the chickpea mixture over the 4 pita breads. Place all breads on a
baking sheet. Sprinkle each pita bread with cheese, tomatoes and oregano.
Bake for 6-8 minutes until cheese is lightly browned and bread is toasted.
I DIDN’T KNOW THAT: A serving of beans will fill you up more than most foods.
You will be able to control blood sugar because bean’s rich fiber content fills your
stomach , staving off hunger and beans provide a steady supply of energy.
Southwest Green Chile Enchiladas
By © Lois Ellen Frank
For the Green Chile and Tomato Sauce:
(1) 13oz container frozen green chiles (mild)
(1) 16oz jar of Green Chile Sauce (Rancho de Los Garcias or other brand)
1 medium white sweet onion (diced)
5 cloves garlic, finely chopped
(1) 28oz can organic whole tomatoes with basil, chopped
For the Enchiladas:
Olive Oil Cooking Spray
4 cups white mushrooms, sliced
3 zucchini, thinly sliced
53
1 red bell pepper, diced
4 cups baby spinach, washed and cleaned
12 corn tortillas
In a medium size saucepan or 3-quart micaceous cooking pot, over medium to
high heat, heat the pan until hot but not smoking. Sauté the onion until clear,
stirring to prevent burning for about two minutes. Add the garlic, cook for an
additional minute, and then add the green chile. Stir. Add the canned tomatoes,
stir again. Cook for approximately 3 minutes stirring to prevent burning. Reduce
heat and simmer for 10 to 15 minutes until the sauce has reduced and the water
from the tomatoes is gone. Remove from heat, set aside.
In a large cast iron skillet, heat the olive oil sprayed skillet over medium to high
heat until hot, add the mushroom and sauté for 3 minutes stirring to ensure that
the mushrooms cook evenly. Add the zucchini and cook for 2 minutes. Add the
diced red bell pepper cook for one more minute, stirring to ensure the vegetables
are cooking evenly. Add the spinach, cook for another two minutes stirring to
prevent burning. Remove from heat and set aside.
In a clay casserole dish, place about 5 ounces (a little more than ½ cup) of sauce
to cover the bottom of the dish. Cover with four corn tortillas. Place another 5
ounces on top of the corn tortillas then cover with half of the sautéed vegetables.
Begin another layer with 4 more corn tortillas, 5 ounces of sauce, the remaining
half of the sautéed vegetables. Place another 4 corn tortillas on top, cover with
the remaining sauce.
54
Place in a preheated 350-degree oven and bake for 45 minutes until the
casserole is bubbling.
Remove from oven, let cool slightly, then slice and serve.
Serves 6 to 8 as a main course.
Stuffed Cabbage
Makes 8 servings
Preparation time: 5 minutes
Cook time: 45 minutes
This dish is the ultimate in comfort food and perfect for holiday gatherings. The
walnuts offer texture while the tomato and spices bring it all together. Use collard
greens as a substitution for cabbage.
1 onion, chopped
¼ cup vegetable broth
4 garlic cloves, minced
½ teaspoon cumin seeds
½ teaspoon black pepper
1 teaspoon coriander seeds
¼ cup tomato paste
2 cups water
½ cup crushed walnuts
½ cup dry lentils
½ cup dry brown rice
¾ teaspoon salt
1 small head green cabbage
1. Over medium heat, sauté onion in a pot with broth until onion becomes brown. Add
garlic, cumin, black pepper, and coriander and sauté for 2 minutes. Add tomato paste
and sauté for another 3 minutes, stirring the whole time. Stir water into the pot until
tomato paste is thoroughly combined and bring to a boil.
2. Add walnuts, lentils, and rice. Cover pot, allow water to boil again, and then reduce
heat to low. Cook for 20 minutes.
3. While lentils and rice are cooking, tear the leaves off of the cabbage and steam them
until they are soft, about 20 minutes.
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5. Stuff cabbage leaves with lentil and rice mixture, rolling the leaves closed and
then folding the sides over.
Three Layer Tortilla Casserole
This Mexican inspired dish can be kicked up a notch in spiciness depending on
the salsa you choose. Also, corn tortillas would be a great substitution if you
wish.
Serves 4
preparation time: 30 minutes
cook time: 30 minutes
1 (15 ounce) can black beans drained and rinsed
½ cup vegetable broth, divided
2 cloves, garlic, minced
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1 large red onion, diced
2 cups diced zucchini
1 cup frozen corn, thawed
1 teaspoon ground cumin
2 tablespoons minced cilantro
Kosher or sea salt to taste
3( 8 inch) whole wheat tortillas
3/4 cup prepared chunky salsa
1. Preheat the oven to 350 degrees. Coat a 10 inch pie plate with cooking spray
and set aside.
2. Add the beans, 1/4 cup of the broth, garlic, oregano and cayenne pepper to a
food processor or blender and blend until smooth but thick. Set aside.
3. Heat the remaining 1/4 cup of the broth an in a large skillet over medium heat.
Add the onions and saute for 5 minutes. Add in the zucchini and corn and saute
for 3 minutes. Add in the cumin and cilantro and saute for 1 minute. Season
with salt and pepper.
4 Place 1 tortilla in the prepared pie plate. Spread about one third of the bean
mixture over the tortilla. Using a slotted spoon, add one third of the onion corn
mixture on top of the beans. Add one third of salsa over the vegetable and top
with another tortilla. Make two more layers in the same fashion, to make a total
of three layers.
5. Bake uncovered for about 30 minutes. Cut into wedges to serve...
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Breakfasts
Breakfast Oatmeal Royale
Recipes Adapted from FDPIR Commodities Fact Sheet
Makes about 2 servings
Ingredients
1 cup water
½ cup orange juice
¼ cup raisins
1 medium apple, peeled, center removed, and chopped
⅓ cup bran flakes cereal
⅔ cup oats
¼ teaspoon cinnamon
1 banana, peeled and chopped
Directions
1. Combine water, orange juice, raisins, and apple in a medium pan. Bring to a
boil.
2. Stir in oats and bran flakes, reduce heat, and cook for 6 minutes. Stir every 2
minutes.
3. Remove from heat and stir in cinnamon and banana pieces before serving.
Recipe adapted from Commodity Supplemental Food Program Cookbook,
csfpcentral.org.
Mashed Sweet Potatoes And Pears
Recipes Adapted from FDPIR Commodities Fact Sheet
Makes About 8 Servings
Ingredients
2 cans (about 15 ounces each) low-sodium sweet potatoes, drained
1 can (about 15 ounces) pears, drained
⅓ cup brown sugar, packed (or ⅓ cup regular sugar)
¼ cup applesauce, softened
¼ teaspoon cinnamon
Directions
1. Place sweet potatoes in a large mixing bowl.
Add pears, sugar, margarine, and cinnamon and mix until combined. Mash
completely using a fork.
2. Place in microwave-safe dish with lid and heat on high for about 4 minutes,
stir.
3. Heat on high for another 1 to 3 minutes or until heated evenly.
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Blue Corn Posole Mush
By © Lois Ellen Frank
For the Blue Corn Posole:
1 15-oz bag dried Blue Corn Posole
1 Quart Water
Wash the dried blue corn posole in cold water and remove any dirt or stones.
Drain and Rinse.
Place the entire contents into a Slow Cooker or Crock Pot and cover with onequart water. Bring to a boil, reduce heat and simmer over night or for
approximately 8 hours. Turn off heat and set aside.
For the Blue Corn Mush
1 cup finely ground blue corn meal
2 cups water
In a small saucepan over medium to high heat, heat the water until it boils. Place
the cup of finely ground blue corn meal into a small saucepan and slowly add the
boiling water mixing the corn meal to prevent any lumps from forming. Using a
whisk mix together completely. Return to the stove and heat slowly over low to
medium heat, stirring constantly. Cook, slowly, continuing to stir, for about five
minutes, or until it turns smooth and is thick.
Add gruel to the posole and reheat slowly over low to medium heat stirring to
thicken entire pot of posole and to prevent burning.
Serve hot topped with homemade New Mexico Red Chile Sauce.
Serves 6 as a main course or 12 as a side dish.
Sweet Potato Hash with Peppers
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
6 servings/ serving size: about 1 cup
preparation time: 15 minutes
cook time: 35 minutes
This recipe is a healthy spin on a old breakfast favorite. By using sweet potatoes,
you’ll be packing in more fiber but with the same great flavor. The sweet paprika
really enhances the flavor of this dish for a sweet, savory meal.
2 pound sweet potatoes, peeled and cut into 1/2 inch pieces
1/4 cup vegetable broth
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3 garlic cloves, minced
1 small onion, diced
1 small red pepper, diced
1 small green pepper, diced
1 tablespoon sweet paprika
Kosher or sea salt and fresh ground black pepper to taste
1. Add the sweet potatoes with water to cover in a large saucepan. Cook the
potatoes for about 15-17 minutes until just tender. Set aside.
2. Heat the broth in a large skillet over medium heat. Cook the garlic, onions and
pepper for about 4 minutes. Add in the paprika, salt and pepper and continue to
cook for 5 minutes (if necessary, add 1-2 more tablespoons of vegetable broth).
Add in the potatoes and cook to heat through.
I didn’t know that? Cutting sweet potatoes in smaller pieces decreases cooking
time and allows for more flavor to be absorbed.
Spiced Pumpkin Oatmeal
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Makes 4 servings
Preparation time: 5 minutes
Cook time: 20 minutes
Serve this warm breakfast staple with non-dairy milk and for a special treat try
pumpkin spice flavored soymilk. Add a pinch of ground cloves to pack in extra
flavor.
2 cups old-fashioned oats
4 cups water
1/3 cup raisins
1/4 cup dried cranberries
1 cup canned pumpkin
2 tablespoons agave nectar
4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon vanilla extract
1. Combine all ingredients in saucepan.
2. Cook over medium heat until liquid is mostly absorbed, stirring occasionally.
I didn’t know that:
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Oatmeal is touted for being a heart-healthy food, but why? Oats have a
significant amount of soluble fiber, the type of fiber that helps to pull cholesterol
out of your body.
Per serving (1/4 of recipe): 274 calories, 3.1 g fat, 0.6 g saturated fat , 9.6%
calories from fat, 0 mg cholesterol, 6.5 g protein, 58.4 g carbohydrate, 20.7 g
sugar, 8.2 g fiber, 28 mg sodium, 105 mg calcium, 3.6 mg iron, 3 mg vitamin C,
4254 mcg beta-carotene
VANILLA FRENCH TOAST
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
6 servings/ serving size: 2 slices per person
preparation time: 10 minutes
cook time: 20 minutes
Start your weekend off right with this delicious French toast that is simple to
prepare and oh-so-tasty. For a variation, try substituting bread with chunky nuts
and grains.
8 ounces lite silken tofu
½ cup vanilla soy milk
1 Tbsp agave nectar
½ tsp cinnamon
pinch nutmeg
12 slices whole wheat bread
1. Puree the tofu, soy milk, agave nectar, cinnamon, and nutmeg in a blender.
Pour the tofu mixture into a pie plate.
2. Coat a large skillet with cooking spray. Dip each slice of bread into the tofu
mixture. Cook each slice of bread for about 3 minutes per side, until golden
brown. Serve with sliced fresh fruit.
I didn’t know that!: Agave (ah-GAH-vay) nectar is most often produced from the
sap of Blue Agaves that grow in Mexico. Agaves are large, spikey plants that
resemble cactus, but they are actually succulents similar to Aloe Vera.
Blueberry Pancakes
From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb
Serves: 4 (ONE PANCAKE/PERSON)
Time to Prepare: 7 minutes
Time to Cook: 16 minutes
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Regular pancakes use milk or buttermilk. Why not try using soy milk to make
these vegan pancakes?
2/3 cup of flour
¼ tsp. salt
2 tsp. baking powder
2/3 cup + 1 tbsp. of soy milk
1 tsp oil for the pancake mixture
1/2 tsp. for oiling the pan, plus more if needed
1/2 cup of blueberries
Optional syrup
4 tbsp. maple syrup
1/2 cup fresh blueberries
Mix the flour, salt, and baking powder together in a metal bowl until they are
combined. Add the soy
milk and oil to the dry ingredients and mix them until they are well combined. Stir
in the blueberries.
Spray skillet with cooking spray and turn on medium heat.
Using 1/3 cup measuring cup, pour the batter into the pan and cover it, when the
top side bubbles and is mostly firm, flip the pancakes over, heat for another
minute to a minute and a half. Repeat with the rest of the batter if you are not
able to fit all 4 pancakes in the same pan.
In a small pot, add the blueberries and syrup and stir occasionally on medium
heat. Be sure to stir so syrup does not burn. As the blueberries soften, press
them down with something flat like a spatula until most of them mash into the
syrup. Cook syrup for another minute, take off the heat and let cool.
Serve on top of the pancakes.
I didn't know that!: blueberries are full of nutrition value while low in calories.
Blueberries are high in antioxidants, which help fight free radicals.
Berry Applesauce
Makes 2 cups
This applesause tastes good served hot or cold. It can also be combined with
oatmeal for a delicious breakfast dish.
2 cups peeled, cored and chopped apples (or 2 cups unsweetened applesauce)
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2 cups strawberries, blueberries or raspberries, fresh or frozen, unsweetened
(frozen are super easy - no cleaning required)
If using fresh apples, add 1/2 cup frozen juice concentrate or 3/4 cup fruit juice,
such as apple, grape or pomegranate
Cinnamon to taste
In a medium-sized saucepan combine all ingredients. Bring to a simmer, then
cover and cook over very low heat for about 25 minutes, or until apples are
tender when pierced with a fork. Mash lightly. Sprinkle with cinnamon to serve.
Crock pot: Double the ingredients listed above. Defrost fruit if using frozen by
placing bag in bowl of warm water for 30 minutes. Cook on low for 5-6 hours or
until apples are tender (less time if starting with applesauce instead of fresh
apples). Mash lightly. Sprinkle with cinnamon to serve. Makes 4 cups.
To store leftovers, cool and store in class jars or other tightly covered containers
and refrigerate until ready to use. Properly store, it will keep for up to two weeks.
Note: if the only applesauce available is sweetened, adding the berries is a good
way to dilute and make it a healthier dish.
Recipe adapted from Foods That Fight Pain by Neal Barnard, MD; recipe by
Jennifer Raymond.
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