Monday, May 31, 2010

Extra Spicy Lentil Chili

1 pound lentils
2 quarts vegetable broth -- or water
2 cups diced onions
1 cup crushed tomatoes
1/4 cup tomato paste
2 tablespoons chopped garlic
2 tablespoons balsamic vinegar
2 tablespoons fresh lime juice
1 tablespoon ground cumin
2 tablespoons chili powder
1 teaspoon cayenne pepper -- use less if you don't like it this spicy

Combine all the ingredients in a large soup pot. Bring to a boil over high heat.

Reduce the heat, cover, and simmer over medium-high heat until the lentils are tender, 30 to 35 minutes, adding more water or broth if needed for proper chili consistency.

Per Serving: 533 Calories; 7g Fat (11.0% calories from fat); 32g Protein; 92g Carbohydrate; 31g Dietary Fiber; 3mg Cholesterol; 2345mg Sodium. Exchanges: 5 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat.

NOTES : Serves 6 to 8. Nutritional info is for 6 servings.

Sunday, May 30, 2010

struggling but still here

I have so much going on right now, weightloss has really been an uphill battle, but I am still here and still battling. When (if??) my life gets more settled, this will all be easier but with everything so up in the air and with everything being so busy it is hard to keep my eyes on the prize.

Easy Re"fried" Bean Enchiladas

- 1 can fat-free refried beans
- 1/2 cup corn
- 1-4oz can mild green chiles
- 6 fat-free four tortillas
- 1 jar/can fat-free enchilada sauce (I use the Vons brand)
- 1/4 cup chopped black olives (optional)
- 1/3 cup diced green onions
- 1 to 2 cup(s) your favorite jarred salsa
- 1/2 tsp cumin
- 1/2 tsp chili powder

Pre-heat oven to 375. Combine beans, chilis, corn, cumin and chili powder in a bowl and mix well. Set aside 1/2 cup of enchilada sauce and pour remaining into a 9x12 baking dish.

Cover tortillas with a wet paper towel and microwave for 30-40 seconds until they are soft. Place one tortilla into baking dish to coat one side with sauce and set on a plate with the sauce side down. Repeat this with the remaining tortillas, stacking them on top of eachother.

This part gets a little messy... Spoon on the bean mixture onto one side of the top tortilla (not too much) and gently roll. Place the enchilada seam side down inside the baking dish. Make sure there is still a good amount of sauce in the bottom, as this will prevent them from sticking too much. Repeat this with the remaining tortillas and try to leave a little gap between each so they don't stick to each other. Top the enchiladas with the remaining sauce, salsa, olives and green onions.

Bake covered for 30 minutes. Uncover and continue baking for an additional 10-15 minutes. Serve 1 or 2 enchiladas over a bed of brown rice.

Lentil Brussel Sprout Casserole

3 cups rinsed lentils
1 jar of your favorite tomato-based pasta sauce
2-3 handfuls of rinsed Brussels Sprouts, cut in halves.

In a casserole dish, combine all 3 ingredients with about 2 cups of water. Bake at 375 for about an

I would add a bunch of garlic and at least one onion too.

Saturday, May 29, 2010

Fresh Vegetable Chili

1 cup water
2 medium onions -- chopped
1/2 pound sliced mushrooms
1 medium green pepper -- chopped
2 small zucchini -- cut in half then sliced
4 medium tomatoes -- chopped
2 cups broccoli florets
2 tablespoons chili powder
3 cups cooked kidney beans
2 tablespoons arrowroot -- or cornstarch mixed in
1/3 cup water

1) Place 1/2 cup of water in a large pot. Add onions and sauté over medium-high heat for three minutes.

2) Add mushrooms, green pepper, zucchini, tomatoes, broccoli, chili powder, and remaining half cup of water. Cover and bring to a boil.

3) Reduce heat to medium. Cook for ten minutes, stirring occasionally.

4) Add beans and heat through, about another 5 minutes.

5) Mix the cornstarch mixture together and add to the vegetables while stirring. Cook and stir until thickened.

I use canned diced no-salt-added tomatoes, frozen chopped broccoli, canned and rinsed kidney beans, and double the amount of peppers, sometimes using half a bag of frozen pepper strips because a whole pound of that comes out cheaper than one measly fresh green pepper that yields just a few ounces after taking the seeds and stem out. I'll have this either with brown rice or make cornbread.

- - - - - - - - - - - - - - - - - - -

Per Serving: 192 Calories; 2g Fat (6.6% calories from fat); 12g Protein; 37g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 48mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
2 1/2 Vegetable; 0 Fat.

Serving Ideas : Serve over brown rice. Pass the optional toppings to spoon over the top, if desired.

1 bunch green onions, chopped fine
chopped cucumbers
sliced radishes
diced canned green chilies
sliced black olives
chopped fresh coriander

Friday, May 28, 2010

Garbanzo Curry

1 medium onion -- chopped
1 medium green pepper -- chopped
1/3 cup water
1 teaspoon curry powder
1/2 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/4 teaspoon black pepper -- freshly ground
2 cups red potato -- chopped
2 1/2 cups water
15 ounces cooked garbanzo beans -- drained and rinsed
1 cup green peas, frozen -- thawed
1 tablespoon cornstarch -- mixed with
2 tablespoons water -- cold - to make a paste (optional)
1 small green apple -- chopped (optional)

Place the onion and green pepper in a large pot with 1/3 cup water. Cook and stir until the onion softens slightly.

Add the seasonings and stir to mix.

Add the potatoes and the 2 1/2 cups of water. Cover and cook over low heat until the potato is tender, about 25 minutes.

Add the beans and peas. Cook for an additional 10 minutes.

If desired, stir in the cornstarch mixture and cook, stirring until thickened. Serve as is or over whole grains.

Variation: Add 1 cup chopped green apple during the final 10 minutes of cooking.

Per Serving (excluding unknown items): 204 Calories; 2g Fat (9.2% calories from fat); 9g Protein; 39g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 40mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.

Thursday, May 27, 2010

Potato and Red Bean Goulash

That is one of those recipes that just needs a little time to mature and is so much better the next day. So here it is:

Potato and Red Bean Goulash

Par-boil a few potatoes cut in quarters in their skins (I used red because that's what I had) - maybe around 1lb or a little more

Sautee one large diced onion, two cloves of garlic and 1 - 2 red bell peppers diced in a little stock or water until softening nicely

Add in 2 tins chopped tomatoes, 2 tins red kidney beans (or home-cooked equivalent) well-rinsed, 2 teaspoons paprika, 1 teaspoon hot paprika (or use a little cayenne or tabasco), one teaspoon caraway seeds and salt and pepper to taste. Throw in the drained potatoes and simmer away until everything is hot and the flavours have had time to blend.

As I say, it was much better second day, so it might be a good one for the slow cooker, and obviously the veggie variations are endless. Mushrooms would be excellent in there. Serves 3 - 4 (depends how hungry you are!) with a nice crunchy salad on the side something like tomato, cucumber, celery, fennel, sugar snaps.

Wednesday, May 26, 2010

Green Ranch Dressing

1/2 cup brown basmati rice
4 c water

Bring rice and water to a boil, cover, and reduce heat to low. Cook for 45 minutes. Strain the rice and cool. Throw in the blender with the following ingredients and blend well:

1 c non-dairy milk (I used homemade chickpea/oat milk)
1 teaspoon vegan Worcestershire sauce
1 tablespoon cider vinegar
1 tablespoon each fresh parsley, chives & dill
1 clove garlic, crushed
1/2 teaspoon each garlic & onion powder
3/4 teaspoon salt (omit for McDougall)
1/2 teaspoon sugar
Black pepper to taste

Chill and serve.

Tuesday, May 25, 2010

Curried Vegetable Stew

1 cup Garbanzo beans -- dried
4 cups water
2 cups onions -- sliced
3 cloves garlic cloves -- crushed
2 potatoes -- chopped
2 carrots -- sliced
1 cauliflower -- chopped
1 cup peas -- frozen
1 cup tomato juice
2 teaspoons ginger -- grated
1 teaspoon coriander -- dried
1 teaspoon cumin -- ground
1 teaspoon turmeric -- dried
1/2 teaspoon cinnamon
1/8 teaspoon cayenne -- optional
2 tablespoons Tamari soy sauce, low sodium

Place beans and water in a large pot. Bring to a boil, remove from heat, cover and let rest 1 hour.

Return to heat and simmer 1 1/2 hours.

Then add onion, garlic, potato, carrots, tomato juice,and all the spices. Continue to cook over medium heat 30 min.

Then add cauliflower, cook 20 min. and finally add the peas and cook for 10 minutes more.

Per Serving: 167 Calories; 2g Fat (9.7% calories from fat); 8g Protein; 32g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 135mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.

Serving Ideas : Serve over rice or another whole grain.

Monday, May 24, 2010


This is a very hearty, “meaty”, chili that is popular with vegetarians and non-vegetarians alike. If you like things a bit spicier, add ¼ to ½ teaspoon crushed red pepper flakes to this recipe. This is even better the following day as a leftover. This also can be frozen and reheated with delicious results.

Servings: 6-8

2 cups dry red kidney beans
5 cups water
2 onions, chopped
2 stalks celery, chopped
1 bell pepper, chopped
2 cloves garlic, minced
1 15 ounce can chopped tomatoes
1 15 ounce can tomato sauce
3 tablespoons chili powder
2 teaspoons ground cumin
1 package Yves Veggie Ground Round (original)

Place beans and water in a large pot. Bring to a boil, reduce heat, cover and simmer for 2 hours. Add remaining ingredients, except for the “ground round”, mix well, and cook for an additional 1 hour and 45 minutes. Add the soy meat and heat for 15 minutes.

Serve over brown rice with toppings of your choice.

Hints: Use any color of bell pepper that you like. Green is the most common, but you can also try red, yellow or orange. Topping suggestions: Shredded soy cheese, chopped sweet onion, mustard, cooked corn, relish. Some people also like cooked mild greens on top of their chili, such as steamed chard, kale or spinach.

Sunday, May 23, 2010

Hawaiian BBQ: Teriyaki Chickpeas


* 15 ounces chickpeas, drained and rinsed
* ¼ cup teriyaki sauce
* 1 tbsp szechuan sauce
* 1 tbsp raw sugar (optional)
* 2 cups cooked brown rice
* 1 cup salsa


Combine chickpeas, teriyaki, szechuan and sugar in a large frying pan. Allow everything to sit and 'marinate' at least 5 minutes (the longer the better). Turn heat to medium and cook, stirring regulary or until most of the liquid has absorbed, about 10 minutes. Spoon chickpeas over rice and top with fresh pineapple or mango salsa.

Saturday, May 22, 2010


1 1/2 cups chopped onion
1 1/2 tablespoons minced garlic
1 can (15 oz) pinto beans, undrained (2)
1 medium yellow squash, cut into bite-sized pieces (2)
1 can (14.5 oz) stewed tomatoes (2)
1 teaspoon chili powder (2)
1 teaspoon salt-free extra-spicy seasoning mix (Mrs. Dash)
3/4 teaspoon salt
1/4 teaspoon cayenne pepper
hot cooked rice

Set a medium nonstick pot over medium heat. Place the onions and garlic in the pot with a little water. Cook, stirring occasionally, for 6-7 minutes, or until the onion is tender. Add the beans with liquid, squash, tomatoes, chili powder, 1 tsp seasoning mix, salt, and cayenne. Bring the mixture to a boil. Cover the pot. Reduce the heat to low and simmer, stirring occasionally, for 35-40 minutes, or until the veggies are tender. Taste and add more spicy seasoning mix, if desired. Serve immediately over hot rice. 4 servings.

Garlic lentils with hot peppers and curry

Cut about 6 cloves of garlic into .5-.75 cm chunks and cook them with lentils, hot peppers, and curry. The hot peppers can be a constituent of hot Rotel.

Friday, May 21, 2010


2 cups corn kernels -- 2 ears, or frozen, thawed
1 cup cooked black beans -- or kidney
1 pound boiling potatoes -- peeled and diced
1/2 cup water
2 pounds fresh spinach -- or frozen, thawed, chopped
1 teaspoon fresh ground black pepper

1. If using fresh corn, steam for 3 minutes or microwave on High for 1 minute to cook lightly.

2. In a medium pot, combine corn, beans, potatoes, and 1/2 cup water. Cook, covered, on medium heat until potatoes are soft, about 10 minutes.

3. Add spinach and continue to cook for 5 more minutes.

4. Remove from heat and mash slightly, until beans and potatoes are in very small pieces.

5. Return to heat and cook 3 more minutes to warm the mixture, then serve. Add pepper to taste.

Per Serving: 263 Calories; 1g Fat (4.5% calories from fat); 15g Protein; 55g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 192mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.

NOTES : Irio originated in central Kenya and is now popular in many areas. vegetables vary according to season and area. You can add any type of greens you like, such as kale, mustard, or beet greens. Irio is better made with fresh greens, but if you need to use frozen, be sure to thaw them and squeeze all the water ou. Irio is usually made with fresh corn, but frozen, thawed corn can be used.

Thursday, May 20, 2010

Easy Mayan Black Beans

This is one of those simple, 5 ingredient recipes that is so easy to put together, yet it has a delicious, hearty flavor. This will serve 2 people when used as a topping for baked potatoes or rolled up in a tortilla. It is also wonderful served over sliced, baked polenta and topped with some mango salsa.

Servings: 2

1 15 ounce can black beans, drained and rinsed
1 cup fresh salsa: mild, medium, or hot
½ cup green onions, chopped
¾ cup frozen corn kernels
¼ cup chopped fresh cilantro (optional)

Place all the ingredients except the cilantro in a saucepan and bring to a gentle boil.

Reduce heat, cover and cook for about 12 minutes, stirring occasionally. Stir in the cilantro, if desired, let rest for 1 minute and serve.

Hint: To serve over baked polenta, buy a tube of precooked polenta in the supermarket or natural food store. Be sure to check the ingredients carefully-no diary products or oils added. Slice into ½ inch thick slices and bake at 375 degrees for 15 minutes. This may also be grilled on a non-stick griddle. These beans also make a wonderful topping for brown rice, or for a simple recipe variation, add about ¾ cup of cooked brown rice to the
bean mixture about 5 minutes before the end of the cooking time. This recipe adapts well to precooking: double the recipe, cook ahead of time, refrigerate half for use within the next 2 days, freezing the remainder for later use.

Wednesday, May 19, 2010

Chickpea Salad Sandwich

1 14.5-oz can of chickpeas, drained; keep the liquid
Chopped celery (a substitute: red pepper)
3 green onions, chopped in small rings (substitute: chopped yellow, white, or red onion)
2 tsp of dijon mustard (substitute: spicy brown mustard)
2 tsp sesame tahini (substitute: 1 tsp more of mustard)
Salt and pepper to taste
Optional: mild pepper slices (banana pepper, pepperoncini) or chopped pickled jalapenos

Get a good sized bowl you can mash and stir in.

With either a food processor or potato masher, mash the chickpeas until somewhat chunky (don't puree them).

Add celery, onions, mustard, tahini, and stir it up.

If you want a moister consistency, use the leftover chickpea water to get where you want (add just a tsp at a time so you don't go too far).

Salt and pepper to taste.

You can make a sandwich of this with a nice thick-sliced bread, lettuce and tomato, and maybe some pepper rings. It is good with pickle relish. It also goes well in a pita, a tortilla, or even bare on top of a salad.

Tuesday, May 18, 2010

black bean burgers with homemade salsa

These are so good and easy to make.


4 cloves of minced garlic( I used garlic powder)
1 15 oz. can of black beans
1/2c. cooked brown rice
2 c. rolled oats
sea salt

1. mix black beans, garlic, cumin, salt and brown rice in a food processer
2. put in a bowl and mix in the oats. Then form patties and grill for 3-5 min. on each side.
3. I served it in a corn tortilla with tomato, lettuce and homemade salsa

Homemade salsa

1 can of diced tomatoe(or fresh)
garlic powder or garlic
sea salt

1. take tomatoes and jalepeno out of a jar. Pulse in food processor until jaleponoes are smaller.
2. add garlic powder, sea salt and a handful of cilantro. Pulse until cilantro is in smaller pieces.
3. Serve.

Monday, May 17, 2010

Chickpea Concoction

2 cans chickpeas, drained and rinsed
1 can jellied cranberry sauce (whole berry would be fine, too)
1 bottle Heinz Chili Sauce

Mix the sauces together. Stir in the chickpeas. Nuke to heat. Good served with potatoes or rice. A diced carrot or bell pepper would go well tossed in.

Sunday, May 16, 2010

Chili Taters

4 large baked potatoes
3 tablespoons chili seasoning mix -- one package, low salt variety preferred
28 ounces stewed tomatoes, canned -- sliced, diced or crushed
15 ounces kidney beans, canned -- or black beans, pinto,etc. - your choice, one can

Take cooked baked potatoes and slice lengthwise into quarters.

In a medium pot on the stove or microwave, combine other ingredients and stir to mix well.

Heat about 5-10 minutes.

Pour mixture over sliced potatoes and serve.

Per Serving: 391 Calories; 1g Fat (1.2% calories from fat); 12g Protein; 85g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 838mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable.

Serving Ideas : You can add 1/2 to 1 cup cooked tvp or Gimme Lean crumbles to the sauce mixture and top the servings off with fat free soy cheese.

Serve with a big green salad and your favorite fat free veg dressing.

Saturday, May 15, 2010


3 cups cooked beans: white, pink, or red
1 tsp. dried thyme, divided
Salt and pepper, to taste
3 medium Russet potatoes, peeled and sliced
1 cup vegetable stock

Stir 1/2 tsp thyme into the beans and sprinkle with salt and pepper. Spread the beans in a baking dish.

Lay the potatoes in overlapping rows to cover the beans. Pour the stock over the top. Sprinkle with salt and pepper and the remaining 1/2 tsp. thyme.

Cover and bake 45 min. Uncover and continue baking another 45 min.

Friday, May 14, 2010

Butternut Squash WRAPS WITH HUMMUS

makes 4 wraps

4 pieces of mountain bread (a paper thin flat bread, low calorie and low fat I am still looking for this)
Butternut squash slices (leave skin on, slice thin)
1/2 large red onion, finely sliced
Baby spinach leaves and alfalfa sprouts
1 can chickpeas
1 Tbsp tahini
1 Tbsp lemon juice
1/2 tsp ground cumin
1/4 tsp smoked paprika

Char-grill the onions and Butternut Squash over a high heat until tender when pierced with a fork. While it's cooking, prepare the hummus: drain about half the liquid from the chickpeas, pour the rest with the chickpeas into the food processor. Add tahini, lemon juice, cumin and paprika. Blend until smooth.

When Butternut Squash and onions are cool enough to handle, lay each piece of bread flat and spread 1/4 of the hummus down the center of each wrap. Top with pumpkin slices, onion slices, spinach and sprouts. Roll carefully (these wraps are thin and tear easily, but once you get the hang of it they're fairly easy to use) and wrap in cling film or pack firmly in lunch box or other container.

Per wrap: 230.4 calories, 3.6g fat, 42.0g carb, 7.7g fiber, 6.5g protein

Thursday, May 13, 2010

Garbanzo-Tomato Curry

1 1/2 cups dried chickpeas, cooked (or 3 cans)
1 1/2 tsp salt (or to taste--use less if using canned beans)
1 cup onions, thinly sliced or chopped
1/2 tsp cumin seeds
1/8 tsp cloves
2 bay leaves
1 inch cinnamon stick
2 garlic cloves, minced
1 tsp fresh ginger, chopped
1 1/2 tsp coriander powder
1 1/2 tsp garam masala
1/2 cup chopped tomatoes (or use canned)
1/2 tsp cayenne (optional)
1 small green chili, chopped (optional)
2 tbps fresh coriander, chopped

"Saute" onions and salt with a little water or veggie broth.

Once softened and lightly browned, add spices, garlic, and ginger, and stir constantly for about a minute.

Add tomatoes and stir well, and then add beans. Add some water or cooking liquid from the beans--you want the liquid to almost cover the mixture.

Allow to simmer for 20-30 min, stirring occasionally and mashing up some of the beans, if desired, to make it thicker.

Add chopped cilantro and serve. It's very good served over basmati rice.

Wednesday, May 12, 2010

Boston Baked Beans

Yield: 6 servings

1 med Onion, chopped
16 oz Tomatoes, chopped (canned)
2 tbsp Maple syrup
1 tbsp Vinegar
1 tbsp Soy sauce
1 tbsp Parsley flakes
1 1/2 tsp Dry mustard
1 1/4 tsp Ginger powder
1/2 tsp Ground cinnamon
1/4 tsp Black pepper
5 cup Cooked white beans

Saute the onion in a small amount of water until soft. Add the remaining ingredients except for the beans.

Cook and stir for 5 minutes.

Add beans. Cook about 10 to 15 minutes to blend flavors.

Tuesday, May 11, 2010

Beany Vegetable Topping

This is a quick and easy way to use canned beans and frozen vegetables to make a delicious topping for starches.

Servings: 6

¾ cup water
1 onion, chopped
1 15 ounce can stewed tomatoes, Mexican or Cajun style
1 15 ounce can black beans, drained and rinsed
1 15 ounce can kidney beans, drained and rinsed
1 15 ounce can white beans, drained and rinsed
1 10 ounce package frozen mixed vegetables, thawed
1 4 ounce can chopped green chilies
¼ cup barbecue sauce
1 teaspoon chili powder
¼ teaspoon ground cumin
dash or two of hot sauce (optional)

Place ¼ cup of the water and the onion in a medium pot. Cook and stir for 2 minutes, until onion softens slightly. Add the remaining ingredients, bring to a boil, reduce heat and simmer for about 12 minutes, stirring occasionally. Serve over baked potatoes, brown rice or other whole grains, or rolled up in a tortilla.

Monday, May 10, 2010


1 cup cooked garbanzo beans -- coarsely chopped
1 cup cooked brown rice
1/2 cup rolled oats
1 teaspoon paprika
2 tablespoons soy sauce, low sodium
1/4 teaspoon black pepper
1 stalk celery -- finely chopped
1 small onion -- finely chopped
1 clove garlic -- minced
6 whole wheat buns

1. Combine all ingredients and mix thoroughly. Form into 6 patties.

2. Fry in a non-stick pan or spray pan with non-stick cooking spray, or electric grill until lightly browned, about 3 minutes on each side.

3. Serve on whole wheat buns with condiments of your choice.

Per Serving: 260 Calories; 3g Fat (12.2% calories from fat); 10g Protein; 46g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 379mg Sodium. Exchanges: 3 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Sunday, May 9, 2010

Chocolate Chili

This is a spicy chili, with the subtle flavors of chipotle and chocolate, filled with lots of healthy vegetables. Top with a bit of tofu sour cream to tamper down the heat, if desired. Or use less of the chipotle peppers. Serve over rice, or plain in a bowl.

Preparation Time: 30 minutes
Cooking Time: 45 minutes
Servings: 6-8

1 ½ cups water
2 onions, chopped
3 cloves garlic, minced
1-2 tablespoons finely chopped chipotle in adobo sauce
1 teaspoon dried oregano
½ teaspoon ground cumin
? teaspoon cinnamon
3 medium zucchini, quartered lengthwise and sliced
4 cups coarsely chopped kale
1 14.5 ounce can chopped tomatoes
3 15 ounce cans pinto beans, drained and rinsed
3 tablespoons finely chopped unsweetened chocolate
1 teaspoon orange zest
? teaspoon sugar
? teaspoon salt

Place ¼ cup of the water in a large pot. Add the onion and garlic. Cook, stirring occasionally, for about 5 minutes, until onion has softened. Add the chopped chipotle, oregano, cumin and cinnamon. Stir into the onions and garlic for about 30 seconds. Add the remaining water, the zucchini and kale. Cook, stirring occasionally for about 5 minutes. Add the remaining ingredients, mix well, bring to a boil, reduce heat, cover and simmer for an additional 30 minutes.

Saturday, May 8, 2010

Corn Cakes

These corn cakes go really well with the spicy beans.

Corn Cakes:

* 1/2 cup all-purpose flour
* 1/2 cup yellow corn-meal
* 1 Tbs. baking powder
* 1 tsp. salt
* 1 cup water

Heat up the griddle. Mix the dry ingredients together. Stir in the water. Mix well until there are no lumps in the batter. When the griddle is hot (a drop of water dances on the hot surface), pour the batter out to form 4 or 5" cakes. When they are done on the bottom, flip them over and continue cooking. They will be yellow, not browned. This will make 7 or 8 cakes, depending on size.

While your cakes are cooking, open up a can of your favorite spicy beans, or chili beans or baked beans and heat them up.

When the corn cakes are done, remove to a platter and pour the hot beans over the tops of the cakes. Sprinkle with a little chopped onion, if you like. Enjoy! You can have dinner on the table in about ten minutes! (no sugar, eggs, egg-sub, vinegar or baking soda in the recipe.)

Friday, May 7, 2010

Confetti Beans

1 medium onion -- chopped
2 medium bell peppers -- red or green, chopped
1 clove garlic -- or 2, pressed
1/4 cup water
3 cups cooked beans -- pinto, black, garbanzo, etc.
2 cups frozen corn kernels
15 ounces stewed tomatoes, canned -- try Cajun, Mexican or Italian
1 tablespoon chili powder
freshly ground black pepper -- to taste

Saute the onion, bell pepper, and garlic in the water until softened, 4 to 5 minutes.

Add the remaining ingredients, cover, and cook over low heat for another 5 minutes.

Per Serving (excluding unknown items): 221 Calories; 1g Fat (4.8% calories from fat); 11g Protein; 45g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 179mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.

Serving Ideas : These beans can be served a number of ways. Roll them up in burrito shells, on burger buns, or over grains, pasta or baked potato.

NOTES : Times are for already-cooked beans

Thursday, May 6, 2010


6 servings

1/2 onion, finely chopped
1/2 green pepper, diced small
1 medium carrot, dices small
1 small yellow zucchini, diced small
1 tsp. minced garlic
1/2 tsp. dried oregano
1/2 tsp. cumin
1/2 tsp. chili powder
1 can (15 oz) black beans, rinsed and drained
1 can (16 oz) Mexican style tomatoes

3/4 c. cornmeal
1/4 c. whole wheat flour
1 1/2 tsp. baking powder
2 T. sugar
5/8 c. water

Preheat oven to 350 degrees.

Saute onion, pepper, carrot, yellow zucchini and garlic in a little water until tender. Stir in rest of base ingredients and heat until bubbly. Pour into a 2-quart baking dish (I use a 9-inch square Pyrex one).

Stir together topping ingredients and spoon/spread over base.

Bake 30 minutes. Let sit 10 minutes before cutting into 6 servings.

Wednesday, May 5, 2010


Servings: 2

* 4 cups fat-free refried beans
* 2 tablespoon canned, diced green chilies
* 2 tablespoon canned, chopped ripe olives (optional)
* 1/2 cup chopped tomatoes
* 1/2 cup chopped green onions
* 1 cup salsa

Place beans in a saucepan and thin slightly with some salsa. Heat through. Then place ingredients in separate bowls. To assemble, layer ingredients over the chips in the order given. Eat with your fingers, or use a fork if you must.

Tuesday, May 4, 2010

Blanco Fiesta Sandwiches

Servings: 4
Preparation Time: 10 minutes
Cooking Time: none

* 1 15-ounce can white beans, drained and rinsed
* 1/4 cup chopped green onions
* 1/4 cup parsley
* 1/4 cup cilantro
* 1/2 teaspoon bottled minced garlic
* 2 tablespoons lemon juice
* 1/2 teaspoon chili powder
* 1/2 teaspoon ground cumin
* dash or two Tabasco sauce

Place all ingredients in a food processor and process until smooth. Spread on bread, add lettuce and tomatoes, close up and eat.

Monday, May 3, 2010

Beany Burgers

2 cups cooked kidney beans -- 1- 16 oz can, drained
2 cups cooked brown rice
2 tablespoons ketchup
1/2 teaspoon garlic powder
1 teaspoon dried oregano
1/8 teaspoon dried thyme
1/4 teaspoon dried sage
salt and pepper -- to taste
1/4 cup chopped onions -- finely chopped
non-stick cooking spray -- to coat skillet

1. In a large bowl, combine beans, rice, ketchup and spices. Mash with a fork or potato masher until beans are mashed well. Rice will be lumpy.

2. Add chopped onions and mix well.

3. Divide mixture evenly and form into 8 burgers, 1/2 to 3/4 inch thick. Wet your hands slightly to avoid sticking.

4. Spray a non-stick skillet with cooking spray. Preheat over medium heat. Place burgers on griddle and cook until browned on both sides, turning burgers several times. (Sue's note - an indoor grill like the Foreman grill works well, too.)

5. Serve hot with your favorite toppings and condiments.

"Lean and Lucious and Meatless"

Per Serving: 118 Calories; 1g Fat (5.0% calories from fat); 5g Protein; 23g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 46mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

NOTES : MWLP acceptable when served on a plate without any bun

Sunday, May 2, 2010

Mmmm . . .

I tried an experiment today. I made my typical soup with canned tomatoes, canned corn, canned beans, and mushrooms. Then I added onion, barley, lentils, cabbage, chili powder, garlic and chickpeas. It was really, really good. So good it was supper for the whole family. It got a little thick but it was a hearty, yummy supper that I thoroughly enjoyed.

Chickpea and Mushroom Masala

Serve this over cooked brown rice.

Chickpeas - 1 14.5oz can; drain, retaining the liquid for cooking
2 medium to large tomatoes, seeded, OR 1 15-oz can diced tomatoes
1 large onion, chopped fine
1 medium to large clove of garlic, mashed, or 1.5 tsp garlic paste
1 tsp ginger powder
4 tsp garam masala powder
3 tsp coriander powder
1/2 tsp Chili powder (or up to 1 tsp, to taste for hot spice)
Fresh mushrooms - 8 oz.
(Here you can substitute or add just about anything--cooked chunked potatoes, peas, green beans, red bell pepper, large pieces of onion, lima beans, tofu, seitan...)

In a large nonstick frying pan, heat about 1/4 cup of chickpea water in a pan, just below medium heat.

When the water is hot, add the tomatoes, onions, garlic, and ginger. Sweat the vegetables until the tomatoes break down. Add more chickpea water as needed to keep it all moist and break down the vegetables.

With a wooden spoon, crush the mixture in the pan to make a thick sauce. Add a little chickpea water if needed to moisten the sauce.

Add garam masala and coriander powder and stir. If the mixture becomes too thick, add a little chickpea water or plain water.

When the spices are nicely cooked, add mushrooms and chickpeas and enough water to make a medium-consistency sauce. Stir to cover all the mushrooms and chickpeas. Cook over a medium-low heat. Check and stir occasionally, until you have a nice sauce and vegetables are cooked through.

Salt if needed. (Don’t oversalt!)

Serve over cooked rice.

Saturday, May 1, 2010


2 big onions(chopped coarsely)
1/4 cup of chopped garlic
4 big bell peppers chopped coarsely
4-5 cans (8oz. cans) of beans of your choice
2 large cans of crushed tomatoes
1 small can of tomato paste
chili powder
cayenne pepper
cumin or coriander

Brown lightly onions and garlic in fat-free vegetable broth.

After that has cooked down add: peppers.

Add a little more broth if necessary.

Don't over cook the peppers so they stay crunchy.

Open and rinse beans, then add the beans with tomatoes.

Check labels carefully, don't buy tomatoes with additives like sugar and salt.

Add tomato paste.

Mix this all up and keep it on a rapid simmer.

After about 30 minutes check the consistency, if too thin for your taste, you can add cooked brown rice to thicken (this makes a complete protein)

Season at the end with chili powder (be aware it has salt in it) and cayenne pepper to taste.

Also good with a little cumin or coriander in it.

The chili without the rice is great on top of whole wheat pasta with grated cheese for kids.

Weekly weigh-in

I meant to post this yesterday, but I forgot. Sorry. I did well this week. Certainly much better than the previous week. After all my trips into town last week, I didn't even weigh in, I knew it would be bad and depressing and I didn't want to face the scales. But yesterday when I weighed in, I was 6.2 lbs lighter than I was at my last weigh-in! Woohoo! I am going to do this. A little at a time, one slip back and then two big steps forward, I will get to where I want to be.

I guess my routine of having regular foods I eat so that there is no thinking involved is working for me. When I get bored, I can change it up, but for now it is working for me.

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.