Pinto Bean Salad with Spiced Molasses Dressing

Recipe contributed by Eating Well (Source)

6 servings

Active Time: 30 minutes

Total Time: 1 1/2 hours

Ingredients

• 1/2 cup sun-dried tomatoes, (not packed in oil)
• 1 clove garlic
• 1/2 cup molasses
• 2 1/2 tablespoons cider vinegar
• 2 teaspoons extra-virgin olive oil
• 1 teaspoon dry mustard
• 1 1/2 teaspoons minced chipotle pepper in adobo sauce, (optional)
• Salt & freshly ground pepper, to taste
• 2 15-ounce cans pinto beans, rinsed
• 1 green bell pepper, seeded and diced
• 1 small red onion, diced

Preparation

1. Place tomatoes in a medium saucepan and cover with water. Bring to a simmer. Reduce heat to low and simmer until softened, about 10 minutes. Drain and place in a blender with garlic, molasses, vinegar, oil, mustard and chipotle, if using. Puree until smooth, stopping to scrape down sides once or twice. Season with salt and pepper.
2. Combine beans, bell pepper and onion in a large bowl. Toss with dressing. Taste and adjust seasoning with salt and pepper. Cover and refrigerate for at least 2 hours before serving.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 8 hours.

Nutrition

Per serving: 248 calories; 3 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 48 g carbohydrates; 8 g protein; 8 g fiber; 481 mg sodium; 816 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Magnesium (26% dv), Iron (25% dv); Potassium (23% dv). Folate (22% dv), Selenium (21% dv), Calcium (15% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 other carbohydrate, 1 very lean meat, 1 fat

The Delicious Revolution Cookbook
Healthy Food For Busy People, 151 Page Cookbook
With Over 100 Easy To Make Healthy Meals.

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Lima Beans with Chorizo

Recipe contributed by Eating Well (Source)

12 servings, about 1/2 cup each

Active Time: 40 minutes

Total Time: 1 hour 10 minutes

ngredients

• 3 tablespoons extra-virgin olive oil, divided
• 2 medium carrots, minced
• 1 large red onion, peeled and minced
• 1 1/2 tablespoons minced fresh thyme
• 1/4 teaspoon crushed red pepper
• 3 ounces reduced-fat Spanish-style chorizo, finely diced (see Tip)
• 3 10-ounce packages frozen baby lima beans
• 1 cup dry white wine
• 1/2 cup reduced-sodium chicken broth
• 3 cloves garlic, minced
• 1 tablespoon sherry vinegar
• 1/2 teaspoon kosher salt

Preparation

1. Heat 1 tablespoon oil in a large saucepan over medium heat. Add carrots, onion, thyme and crushed red pepper and cook, stirring, until beginning to brown, 6 to 8 minutes. Stir in chorizo and cook, stirring occasionally, until heated through, about 5 minutes more. Add lima beans, wine, broth and garlic and cook for 5 minutes, scraping up any browned bits. Cover and cook over medium-low heat for 20 minutes. Remove from the heat and stir in the remaining 2 tablespoons oil, vinegar and salt. Let stand for at least 10 minutes before serving.

Tips & Notes

• Make Ahead Tip: Prepare up to 2 days in advance. Bring to room temperature or reheat on medium-low heat before serving.

• Tip: Spanish-style chorizo is a seasoned, smoked pork sausage commonly used in tapas dishes, but it's rather high in fat. There is also a Mexican style of chorizo, typically uncooked; the Spanish chorizo is fully cooked. Wellshire Farms offers a delicious reduced-fat Spanish-style chorizo, available at Whole Foods and wellshirefarms.com. If you can't find reduced-fat chorizo but still want to keep the fat in check, use just 1 ounce of full-fat chorizo in this recipe.

Nutrition

Per serving: 150 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 7 g protein; 5 g fiber; 125 mg sodium; 357 mg potassium.

Nutrition Bonus: Vitamin A (35% daily value).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 very lean meat, 1 fat

The Delicious Revolution Cookbook
Healthy Food For Busy People, 151 Page Cookbook
With Over 100 Easy To Make Healthy Meals.

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Easy Vegan Recipe: Barbecue Tempeh Sandwich

Recipe contributed by Savvy Vegetarian (Source)

Create a BBQ Burrito, by chopping up the baked tempeh, and combining with rice, beans and the BBQ Sauce in a wrap.

Serves 4: Marinate the tempeh longer, or overnight, for a deeper flavor

Nutrition Data Per Serving, 310 g: 513 calories, calories from fat 158, 39g carbohydrate, 21g fat, 506mg sodium, 12 g sugars, 5g dietary fiber, 29g protein, 26% DV iron, 62% DV Vit A, 20% DV Calcium, 21% DV Vit C, very low in Cholesterol, good source Vit K and Phosphorous, very good source of Manganese. Estimated glycemic load: 23

BBQ Sandwich Ingredients:

• 1 Tbsp soy sauce
• 1 Tbsp water
• 1 Tbsp olive oil, or coconut oil
• 2 (8 oz) pkg tempeh, cut crosswise into 4 cutlets
• 1 cup BBQ sauce (recipe follows)
• 8 slices whole-grain bread or other bread of choice, toasted (optional)
• 8 leaves lettuce
• 1 lg tomato, sliced
• 4 red onion slices

BBQ Sauce Ingredients:

• 1 cup ketchup
• 3 Tbsp molasses or barley malt syrup, OR 2 TBSP pure maple syrup
• 1/2 tsp garlic powder
• 1/4 tsp liquid smoke
• 1 tsp chile powder (try chipotle)(note: use a lot less if you don't want it too hot)
• 1 1/2 tsp raw apple cider vinegar
• 1 Tbsp olive oil
• 3 Tbsp water
• 1 tsp Dijon or stone-ground mustard

Directions:

1. Preheat the oven to 350°
2. Place the soy sauce, water, and oil in a small dish and add the tempeh cutlets. Marinate 5 min., flipping few times to evenly coat
3. Place the tempeh and marinade ingredients in a baking pan and cook for 5 minutes. Flip, and cook for 10 more minutes
4. While the tempeh is baking, prepare the BBQ sauce. combine all ingredients in a mixing bowl and whisk well
5. Pour some BBQ sauce over the tempeh while it is baking
6. When the tempeh is finished cooking, place the cutlet on the bread, toasted if you wish, with the remaining ingredients, and as much BBQ sauce as you like
7. Store any extra sauce in a glass container in the refrigerator for up to 5 days

Variations:

• Replace the tempeh with an equal amount of tofu
• Serve on toasted sourdough, rye bread, or an artisan bread such as olive-rosemary - or a bun as shown in the picture above
• Add 1 Tbsp of minced garlic or peeled & minced ginger to the tempeh marinadel
• For BBQ Sauce: if you don't have ketchup, replace it with one 6-ounce can tomato paste + 1/4 cup water
• Tempeh Reuben: prepare the tempeh as above. Create a Russian dressing with 1 c. Vegan Mayonnaise, 1 c. ketchup, finely diced lg dill pickle. Serve on whole-grain bread with sauerkraut and tomato slices

The Delicious Revolution Cookbook
Healthy Food For Busy People, 151 Page Cookbook
With Over 100 Easy To Make Healthy Meals.

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Bean Cooking: How To Cook And Eat Beans and Lentils Without Gas

Recipe contributed by Savvy Vegetarian (Source)

Total Prep And Cook Time: 4 Hours

4-6 Servings

Printable Recipe: Click the print button in your browser to print JUST the recipe

Bean Cooking Ingredients

• 1 c. dried pinto bean (or any other bean)

Bean Cooking Directions

1. Sort and clean the dried beans
2. Soak the beans in boiling water for 1 - 2 hours, or 6 - 12 hours in cold water, until they're doubled in size and wrinkle free - soaking time varies with the bean
3. Drain and rinse the soaked beans
4. Place in medium saucepan, cover with cold unsalted water
5. Bring to boil uncovered, boil for ten minutes. Skim the foam off the beans with a ladle or large flat spoon
6. Cover and simmer the beans for 1 - 2 hours
7. OR cook 8 minutes at high pressure in a pressure cooker
8. Slow cooker or crockpot: Add the beans, cover and turn the heat to low. Cooking time will vary with the bean, but six hours in the crockpot on low is about right for pinto beans

Helpful Bean Cooking Hints

• Keep in mind that the soaking and cooking time will vary for each kind of bean
• They've had enough soaking when they've doubled in size and have no wrinkles
• The larger and harder the bean, the longer the soak. Garbanzo beans and kidney beans take 12 hours, but black eyed peas soak 4 hours
• Beans have cooked long enough when they're completely soft. Lentils can be a little firmer.
• Beans must be cooked without salt or they'll be tough, but a little salt helps lentils to cook with skins intact.
• Slow cooking is an excellent way to cook beans, but be sure to boil them & skim the foam before putting in the slow cooker or crockpot
• Same goes for pressure cooking. If you do use a pressure cooker, consult a bean cooking chart for cooking times

The Delicious Revolution Cookbook
Healthy Food For Busy People, 151 Page Cookbook
With Over 100 Easy To Make Healthy Meals.

[Medical Advisor journals] [The world healthy foods List] [The world healthy food recipes]

Tofu Lasagna

Recipe by By: M.PERRY, posted in All Recipes.com (Source)

Prep Time:
20 Min

Cook Time:
35 Min

Ready In:
55 Min

Serving 7

Ingredients

• 1/2 (12 ounce) package uncooked lasagna noodles
• 1 (12 ounce) package firm tofu, crumbled
• 2 eggs
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground nutmeg
• 2 tablespoons milk
• 1 cup spaghetti sauce
• 1 tablespoon dried parsley
• 2 cups shredded mozzarella cheese, divided
• 1/2 cup grated Parmesan cheese

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Bring a large pot of lightly salted water to a boil. Add lasagna and cook for 8 to 10 minutes or until al dente; drain.
3. In a medium bowl combine tofu, eggs, salt, pepper, nutmeg, milk, spaghetti sauce, parsley and 1 cup of mozzarella cheese. Spread a layer in the bottom of a 9x13 inch baking dish.
4. Layer lasagna noodles with the sauce mixture, ending with sauce. Sprinkle with remaining mozzarella and Parmesan cheese.
5. Bake in preheated oven for 25 to 35 minutes.

Nutritional Information

Amount Per Serving Calories: 324 | Total Fat: 14.5g | Cholesterol: 88mg

Breaded, Fried, Softly Spiced Tofu

Recipe by By: Miss Sriri , posted in All Recipes.com (Source)

Prep Time:
15 Min

Cook Time:
15 Min

Ready In:
30 Min

Serving 4

Ingredients

• 1 (16 ounce) package extra-firm tofu, drained and pressed
• 2 cups vegetable broth
• 3 tablespoons vegetable oil
• 1/2 cup all-purpose flour
• 3 tablespoons nutritional yeast
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoon sage
• 1/2 teaspoon cayenne pepper

Directions

1. Cut pressed tofu into 1/2-inch thick slices; then cut again into 1/2-inch wide sticks. Place tofu in a bowl, and pour broth over the top. Set aside to soak.
2. In a separate bowl, stir together flour, yeast, salt, pepper, sage, and cayenne.
3. Warm oil in a large skillet over medium-high heat.
4. Remove tofu sticks from broth, and squeeze most (but not all) of the liquid from them. Roll sticks in breading. (You may have to roll sticks twice to end up with a fairly dry outer layer of breading.) Place tofu in hot oil; fry until crisp and browned on all sides. Add more oil if necessary.

Nutritional Information

Amount Per Serving Calories: 285 | Total Fat: 17.5g | Cholesterol: 0mg

Tofu Vindaloo

Recipe by By: sidnam , posted in All Recipes.com (Source)

Prep Time:
25 Min

Cook Time:
35 Min

Ready In:
1 Hr

Ingredients

• 3 tablespoons vegetable oil
• 2 inch piece fresh ginger root, peeled and minced
• 2 onions, halved and sliced
• 1/2 head cauliflower, cut into florets
• 3 carrots, peeled and sliced
• 3 tablespoons vindaloo curry powder
• 6 tablespoons tomato paste
• 1 (15 ounce) can coconut milk
• 1 cup vegetable broth
• 1 (15 ounce) can garbanzo beans (chickpeas), drained and rinsed
• 1 pound extra-firm tofu, cut into 1-inch cubes
• 1 cup mushrooms, sliced
• salt to taste

Directions

1. Heat the vegetable oil in a Dutch oven or large pot over medium-high heat. Stir in the ginger, and cook until fragrant and beginning to brown, about 2 minutes. Stir in the onions, cauliflower, and carrots. Cook and stir until the vegetables have softened, about 5 minutes.
2. Stir in the vindaloo powder and tomato paste until no lumps of tomato paste remain. Stir in the coconut milk, vegetable broth, and garbanzo beans. Gently fold in the tofu and mushrooms, and season to taste with salt. Bring to a simmer, then reduce heat to medium-low, cover, and simmer until the vegetables are tender, about 15 minutes. Stir occasionally as the vindaloo cooks.