Black Bean Stew

Ingredients

• (2 Tbs olive oil)
• 1/2 cup brown rice (I used a half and half mix of brown and white Basmati rice.)
• 1 cup water (I forgot this!!)
• 2 cups cooked black beans
• 1 small onion, chopped
• 2 s cloves crushed garlic, or more to taste (definitely more!)
• 1/2 teaspoon cumin
• 1/2 teaspoon oregano
• 1/2 teaspoon basil
• 1/2 teaspoon ginger (a 1" cube of fresh is better)
• 1 bay leaf (I couldn't find my bay leaves, so I left it out)
• 1/4 teaspoon red pepper (optional) (yes!)
• 1/4 cup cheap red wine (optional) (I used red cooking wine)
• 1 vegetarian sausage link, crumbled (optional) (I used 2 veggie breakfast sauge patties)
• salt and pepper (didn't use and no one asked for either)
• 1 cup (4 oz) shredded sharp cheddar cheese (I had mild cheddar on hand.)
• (I added about 2 cups of mushrooms in bite sized pieces)

Instructions

Prepare the rice in the water according to package directions or your own procedure. While the rice is cooking, sauteé the onions, garlic and ginger in olive oil until they are soft and then add the mushrooms and sauté a few minutes longer. Add all the rest of the ingredients except the cheese and simmer, at least 15 minutes. Heat oven to 350 degrees. Spoon the cooked rice into a casserole dish. Remove the bay leaf from the bean mixture; pour the beans over the rice and stir; it doesn't have to be thoroughly mixed. Top with the cheese and bake uncovered 20-35 minutes or until cheese is browned and bubbly. Let stand five minutes before serving.

So good!

I will update this recipe with nutrition info at a later date

Ingredients

1 cup white Flour
1 cup Whole Wheat Flour
1 cup chopped Cranberries
.5 cup Splenda
1 Tbs Baking Powder
1 tsp Salt
1 tsp Apple Pie Spice
2 Tbs Granulated Sugar
1 Egg
1 cup 1% Milk

Directions

Mix dry ingredients in a mixing bowl.
Mix milk and egg together and beat well. Add shortening and add to dry ingredients. Mix just enough to moisten dry ingredients then add cranberries and blend in. Do not over mix.
Spray muffin pan lightly with Pam and fill about 2/3 full.
Bake at 400 for 20-25 minutes.

Makes about 15 muffins.

Directions

1. Preheat oven to 350ºF
2. Mix together cornmeal, flours, Splenda and baking powder.
3. Separately, beat egg and buttermilk together lightly.
4. blend wet and dry mixtures.
5. Add Smart Balance and mix for 1 minute.
6. Bake in an 8" x 8" greased baking dish for 20 to 25 minutes. Cool and cut into 9 squares.

Makes 9 servings.

The original recipe I adapted this from had no beans (except the green beans) and had okra. The okra tastes wonderful in this with or without the extra beans. Mushrooms taste good in it, too. The nutritional information is for the recipe as it's printed here.

Ingredients

Directions

1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, beans and herbs. Cover and bake at 325º F for 15 minutes.
2. Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
3. Sprinkle top with parmesan cheese just before serving.

Yield: 25 servings--Serving Size: 1/2 cup

Ingredients

Directions

Cook, drain and cool pasta. Mix all ingredients together.

Makes about 8 1-cup servings

Ingredients

Directions

Blend the spinach with the water in a blender until finely chopped (may work best in two batches). Mix all ingredients in a pot until blended. Bring to a boil, stirring constantly, then reduce heat to low and simmer for about 20 minutes.

Makes about 8 1-cup servings.

This one is really tasty! The original recipe also calls for whole wheat tortillas. We don't usually eat burritos properly, (We eat the filling with a fork and have a toasted tortilla on the side.) so I left them off (so they're not included in nutrition info).

Ingredients

Directions

1. Mix salsa ingredients and set aside.
2. Chop onions and garlic and let sit for 5-10 minutes to bring out their health-promoting properties.
3. Prepare vegetables by chopping and slicing.
4. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently. Add garam masala, sweet potatoes and mix well. Add 1/2 cup broth and cook covered on low heat for about 10 minutes, or until potatoes are tender.
5. Add beans making sure they are rinsed and drained well first and mix. Cook for another 5 minutes and season with salt and pepper.
6. Serve with Chevre and salsa

Number of Servings: 4

About 20 Minutes to Prepare and Cook

Ingredients:

• 1 can (15 oz.) S&W White Kidney Beans, Cannellini
• 1 bag (16 oz) Hy-Top Oriental Stir Fry
• 1 cup, Mushrooms sliced
• 1 medium Onion, chopped
• 3-6 cloves garlic, chopped
• 1 tbs ginger root, chopped
• 2 tbsp Olive Oil
• 1 tsp Shiba's popping seeds
• 2 tbsp Shiba's Curry powder
• hot pepper (cayenne or chili), to taste

Directions:

1. Chop the garlic, onion and ginger root. Slice the mushrooms.
2. Heat oil in large fry pan (high temp). Add popping seeds and pop (about 30 seconds). Immediately add chopped vegetables,brown and lower the heat to medium/medium high..
3. Add mushrooms and sauté for another minute.
4. Add the rest of the ingredients and mix well. Stirring frequently, heat until vegetables and beans are hot.

Makes about 4 1.5 cup servings.

Serve with naan, a tortilla or rice.

Number of Servings: 4