Quick Bean Soup
Sautee 1/4 cup sliced onion in olive oil.
Add 1 large can of black beans and 1 can of chicken broth.
Cook on medium heat
Add cummin, garlic power, onion powder, pepper to taste.
Lower the flame and add 1/2 chopped tomato
Add 1/2 cup of cooked brown rice to the pot.
Serve in a bowl and add chopped avocado and grated cheese.
You can add some grated carrot or squash or even canned corn.
Pick a vegetable, assign it a colour, tell what it is good for in the body, and how we serve it usually, and how we can make the recipe more healthy and then TRY everyone's recipes. Some we will hate and some we will love, that's what makes us interesting.
Green: Zucchini Summer Squash
Vitamin A - 516.6 mg
Vitamin C - 9.9 mg
Niacin - .92 mg
Folate - 36 mcg
Contains some other vitamins in small amounts.
Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.
Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.
Niacin(b3) assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.
Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.
Roasted Parmesean Zucchini- preheat oven 350 degrees
6 med zucchini or 1 per person cut in half length wise
Heat water to boiling and place zucchini in the hot water for about 1/2 minute.
Remove and run under cold water.
place halved zucchini is baking dish , flesh side up.
Mix together 1/4 cup olive oil 1/2 tsp of basil, 1/2 tsp lemon juice and
brush over the zucchini. sprinkle on parmesan cheese
place in oven top shelf and bake for 5 minutes or until top starts to lightly brown ,
Serve with wild rice and chicken.
Lentil Soup
6 servings
Lentils are a staple in Middle Eastern and Indian cooking and make a thick, rich and delicious soup. They're also a good source of fiber and magnesium and the quickest legume to cook. With bread and a salad, this soup makes a whole meal. On a cold night, a filling soup like this is perfect nourishment for warming body and soul.
Start to finish: 60 minutes
1 pound lentils
1 bay leaf
3 large carrots, peeled and sliced
3 mediu, zucchini cut up in small chunks
2 stalks celery, chopped
1 large onion, chopped
2 cups crushed tomatoes (fresh or canned)
2 tablespoons olive oil
Salt and pepper to taste
Vinegar (red wine, cider, or balsamic, optional)
1.Pick over lentils to remove any stones, dirt, and other foreign objects. Rinse them well in cold water and place in a large pot with enough cold water to cover lentils by 6 inches. Add the bay leaf.
2. Bring to a boil, skim off foam, lower heat, and boil gently, partially covered, until lentils are just tooth-tender, 20-30 minutes.
3. Add carrots, celery, and onion to the lentils. Cook partially covered till carrots are tender, about 20-30 minutes.
4. Add crushed tomatoes, olive oil, and salt and pepper to taste. Simmer, partially covered, until lentils become very creamy and soft. Stir occasionally and add boiling water if necessary to prevent sticking.
5. Remove bay leaf before serving. If you like, stir in a little vinegar just before serving.
Per serving:
176 calories
6 g total fat (1 g sat)
0 mg cholesterol
25 g carbohydrate
8 g protein
9 g fiber
150 mg sodium
myoptimumhealthplan.com
Avocado Olive Dip
(from What Would jesus Eat Cookbook)
3 ripe avocados, peeled, seeded, mashed
1 (6,ounce) can black olives, drained, sliced
1 (4,ounce) can chile or jalapeno peppers, drained
7 or 8 small green onions, chopped
3 large tomatoes, chopped
3 or 4 garlic cloves, minced
6 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
5 or 6 fresh basil leaves, finely chopped
Combine the avocados, olives, chile peppers, green onions, tomatoes,
garlic, olive oil, lemon juice, and basil in a large bowl; mix well. Chill,
covered, for at least 2 hours.
Yield: about 3 cups
Adapted from a recipe found on WhatsCooking.com
Canned beans tend to be high in salt. If you absolutely must use canned
beans, first rinse them in clean water to remove some of the salt.