Round Steak with Black Beans

By Diana Rattray, About.com Guide (Source)

Ingredients:

• 1 can diced tomatoes with green chiles (about 10 oz) or 1 1/2 cups salsa
• 1 can (10 1/2 ounces) condensed cream of mushroom soup
• 1 can black beans, drained (16oz)
• 1 large onion
• 1/4 tsp each cumin, chili powder, oregano, and garlic powder
• 1 1/2 to 2 lbs round steak, cut in serving size pieces, or stew beef

Preparation:

Combine all ingredients in the crock-pot (3 1/2-quart or larger). Mix well. Cover and cook on low for 8 to 10 hours (4 to 5 hours on high). Serve over hot rice or with mashed potatoes.
Serves 4 to 6.

Note: This makes quite a bit of juice, so you may double the meat and freeze half for future meals.
*You may substitute 1 1/4 to 1 1/2 cups of chunky salsa, or a can (14oz) of diced tomatoes and a can (4oz) of diced green chiles.

For More healthy food recipes visit http://theworldmosthealthyfoodsrecipes.blogspot.com/2011/10/workd-most-healthy-foods-recipes-index.html

For the world most healthy foods visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html

Easy Black Beans with Yellow Rice

By Diana Rattray, About.com Guide (Source)

Ingredients:

• 1 tablespoon vegetable oil
• 1 teaspoon butter
• 1/2 cup chopped onion
• 1/4 cup chopped celery
• 1/4 cup chopped green pepper
• 1 can (15 ounces) black beans, drained
• 1 can (14.5 ounces) diced tomatoes with juice
• 1 teaspoon sugar
• 1/2 teaspoon dried leaf oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon pepper
• 1/8 teaspoon salt
• 1/8 teaspoon hot sauce
• 1/2 cup long grain white rice, uncooked
• 1/4 teaspoon ground turmeric

Preparation:

Heat vegetable oil and butter in a medium saucepan over medium heat. Add onion, celery and green pepper; cook, stirring constantly, until tender.

Stir in drained beans, tomatoes, sugar, oregano, basil, garlic powder, pepper, salt, and hot sauce; bring to a boil. Reduce heat, and simmer, uncovered, 15 minutes or until thickened, stirring frequently; set aside.

Cook rice, following package directions, with the addition of turmeric to the cooking liquid.

Serve hot black bean mixture over rice.
Serves 2.

For More healthy food recipes visit http://theworldmosthealthyfoodsrecipes.blogspot.com/2011/10/workd-most-healthy-foods-recipes-index.html

For the world most healthy foods visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html

Black Bean Soup

By Diana Rattray, About.com Guide (Source)

Ingredients:

• 3 cups dried black beans
• 1 ham bone or large ham hock
• 3 quarts water
• 2 ounces salt pork, diced or 2 to 3 slices diced bacon
• 1 large clove garlic, minced
• 1 bay leaf
• 1/8 teaspoon ground thyme
• 2 cups chopped onion
• 1 medium carrot, diced
• salt and pepper, to taste
• sherry, to taste
• lemon slices
• hard cooked egg, sliced

Preparation:

Soak black beans and ham bone in 3 quarts of water overnight in the refrigerator. Transfer beans and liquid to large kettle of Dutch oven. Add salt pork or bacon, garlic, bay leaf and thyme. Bring black beans to a boil, reduce heat, and simmer for 2 hours. Add chopped onions and diced carrot; simmer 1 hour longer. Remove and discard bay leaf and ham bone. In small batches, process or blend black bean soup mixture until smooth. Return to pot; heat. Add salt and pepper and a little sherry to black bean soup to taste. Serve black bean soup garnished with lemon and egg slices.
Makes 2 quarts of black bean soup.

For More healthy food recipes visit http://theworldmosthealthyfoodsrecipes.blogspot.com/2011/10/workd-most-healthy-foods-recipes-index.html

For the world most healthy foods visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html

Creole-Style Black Beans

By Diana Rattray, About.com Guide (Source)

Ingredients:

• 1 to 1 1/2 pounds smoked sausage, cut into 1" slices
• 3 cans (15 ounces each) black beans, drained
• 1 1/2 cups chopped onion
• 1 1/2 cups green bell pepper, chopped
• 1 1/2 cups celery, chopped
• 3 cloves garlic, minced
• 2 teaspoons leaf thyme
• 1 1/2 teaspoons leaf oregano
• 1 1/2 teaspoons white pepper
• 1/4 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 3 bay leaves
• 1 can (8 ounces) tomato sauce
• 1 cup chicken broth
• hot cooked rice

Preparation:

Brown sliced sausage in a heavy skillet over medium heat. Drain fat and transfer to the crockpot. Combine remaining ingredients with sausage in the crockpot. Cover and cook on LOW for 7 to 9 hours, or on HIGH for 3 1/2 to 4 1/2 hours. Remove bay leaves. Serve with hot cooked rice.
Serves 6 to 8.

For More healthy food recipes visit http://theworldmosthealthyfoodsrecipes.blogspot.com/2011/10/workd-most-healthy-foods-recipes-index.html

For the world most healthy foods visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html

Crockpot Black Bean Chili Recipe

By Diana Rattray, About.com Guide (Source)

Ingredients:

• 2 tablespoons vegetable oil
• 6 garlic cloves, minced
• 1 cup chopped onion
• 1/4 to 1/2 teaspoon crushed red pepper flakes, or to taste
• 1 tablespoon chili powder
• 2 to 3 teaspoons ground cumin
• 1 teaspoon dried leaf oregano
• 1 bay leaf
• 1 can (28 oz.) diced tomatoes in juice
• 1 tablespoon soy sauce
• 1 1/2 cups water
• 1 can (6 oz.) tomato paste
• 1 tablespoon red wine vinegar
• 2 cans (16 ounces each) black beans, drained and rinsed
• 2 cans (16 ounces each) beans -- pinto, garbanzo, great northern, kidney beans, etc. -- drained and rinsed
• grated cheese, sour cream, chopped parsley, chopped hard-cooked egg, green onion, or other garnishes

Preparation:

Heat the oil in a skillet and saute the onions, garlic and red pepper flakes. Cook 1 minute, then add chili powder and cumin and cook 2 minutes, stirring. Add this mixture to the slow cooker/Crock Pot along with all remaining ingredients except canned beans and garnishes. Stir well and cook on low all day. Stir in canned beans an hour or so before serving. Serve with garnishes.

For More healthy food recipes visit http://theworldmosthealthyfoodsrecipes.blogspot.com/2011/10/workd-most-healthy-foods-recipes-index.html

For the world most healthy foods visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html

Miso Tabouli

recipe by Jody Rudman, posted in Veria.com (Source)




Serves 4

Ingredients

• 1 cup bulgur wheat, prepared according to package directions

  3/4 cup lemon juice

  1 teaspoon brown miso

  2 teaspoons warm water

  3 tomatoes, seeded and minced

  1/2 green pepper, seeded and finely chopped

  2 tablespoons minced fresh mint

  3/4 cup finely minced parsley

  7 tablespoons olive oil

Preparation

• Place prepared bulgur in a large bowl, add lemon juice and set aside for 1 hour.

  Dissolve miso in warm water. Set aside.

  Prepare vegetables and gently toss with bulgur. Add miso and olive oil and toss again.

MISO STEW

recipe by traditional Organic Miso (Sources)





Serve 4 to 5

This hearty dish resembles a very thick miso soup prepared with sautéed vegetables.

1 1/2 tablespoons sesame or vegetable oil
3 onions, cut into thin wedges
1/2 carrot, cut into half moons
2 potatoes cut into irregular chunks (1 1/2 cups)
1 1/2 cups sliced (chinese) cabbage or 1 cup thin rounds of diakon
3 cups water of stock
5 1/2 tablespoons brown rice or barley miso
2 tablespoon minced parsley (optional)

Heat a heavy pot or skillet and coat with the oil. Add the four vegetables consecutively, sautéing each for about 1 minute. Add the water and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes. Stir in miso creamed in a little of the hot broth and return just to the boil. For best flavor, allow to cool for 6 to 8 hours. Serve as is or reheated, garnished with the parsley. For added body and protein, substitute for the potatoes 5 to 7 ounces of tofu. Use other seasonal vegetables.