Black beans and rice

Makes 4 servings //so good for such little ingredients! This can also be used as a soup without the rice.

 INGREDIENTS 

2 cans (19 oz) black beans not drained

1 medium onion yellow, chopped 

2 cloves minced garlic

1 green or red bell pepper chopped 

1-2 tablespoons of olive oil

1/4 to 1/2 teaspoon of oregano 

1 tablespoon sugar (- optional especially if using fire roasted red bell pepper.

1/2 to 1 cup water— optional

For rice: we use basmati brown rice cooked in vegetable broth.

DIRECTIONS 

Pour black beans including their liquid into a pot and let warm on a medium low , followed by a low setting.

Meanwhile cook the onion, bell pepper, and garlic in a bit of olive oil until soft— 5 minutes about.

Take a masher and mash some of the beans in the pot then add your vegetables and seasonings. Simmer 30-45 minutes. Add more water if needed.

Meanwhile cook your rice. We like a cup of basmati brown rice cooked in vegetable broth (that doesn’t include tomatoes in the ingredients). We use 1 cup rice and 3 cups broth and 1 cup water and cook about 45 minutes. 

Serve bean mixture over top.

Summer kale and fruit salad

 Mix the amounts you desire

INGREDIENTS 

For Salad :Peach,pecans,kale, cucumber,apple ,purple cabbage slaw, basil, celery, olive oil

For dressing:yogurt,strawberries, sugar and black raspberry jam, 

DIRECTIONS 

Massage some torn kale with olive oil. Top with the rest of salad ingredients. For dressing mix some plain yogurt with a tiny amount of sugar, jam and strawberries—you can add fresh slivers of basil too. Drizzle over salad

Lime baked salmon

 This was very tasty and healthy 🤪 I forgot to take a photo until half eaten! For 2 servings:

INGREDIENTS 

2 salmon filets

1 lime

6 sprigs fresh thyme 

1/2 tsp dried dill

Preheat oven to 400 F.  Place fish in foil and squeeze half the lime over the fish. Sprinkle fish with dill weed and place thyme sprigs evenly on top. Then top with slices from the half of lime you didn’t use yet. Fold foil around fish with room to spare. 

Cook 8 minutes then unwrap the fish , flip and cook around 8 minutes more or until they reach 140 degrees and flake nicely.  Cooking time depends on size, thickness and how cold the fish is. 

Buddha bowl with mango sauce

 The sauce is wonderful and makes this dish.

Ingredients 

Brown rice (the amount you desire- brown basmati rice great)

One cooked sweet potato (or amount you desire)

One yellow onion 

One green bell pepper 

3/4 cup uncooked green or brown lentils

Green string beans (frozen) and chopped fresh cauliflower 

Raw cashews if desired 

Optional vegetable broth 

For mango sauce:

1/2 cup canned coconut milk

1 mango chopped (without peel or pit 🤪)

1/4 tsp ground ginger 

1/4 tsp  ground coriander 

1/4 tsp ground cardamom 

1/4 tsp ground turmeric 

Instructions:

Cook rice . Cook the lentils with 3 tablespoons of onion. For more flavor you can cook them in vegetable broth if desired. Just follow package directions for times and amounts.Microwave your sweet potato and slice. I cook the string beans and cauliflower in one pot after bringing water to boil for about 8 minutes until just done.

Meanwhile sauté the rest of the onion and the bell pepper.

When everything is ready take the sauce ingredients and blend. 

Assemble your bowls with rice on the bottom, topped with lentils and arranging the vegetables however you desire them and dribble with the sauce.

You can add cashews if desired and cilantro and parsley if desired.

NOTE: to make this easier I often cook the rice and lentils earlier in the day and just microwave them at supper.

The sauce makes enough for 3 or 4 bowls depending on how generous you are being.

Tumeric chocolate chai pudding/anti inflammatory

 Surprisingly tasty/ 2 servings especially good topped with raspberries and blackberries 

Ingredients 

1 &1/2 cup coconut milk or almond milk (whatever)

1/3 cup chai seeds ( I use a bit less between third and fourth cup)

1/4 cup unsweetened cocoa (dark is good too)or cacao powder

1 teaspoon turmeric 

1/2 teaspoon cinnamon (I sometimes use less)

1/2 tsp vanilla extract (sometimes I omit

2 to 3 inches of a ripe banana for sweetness (according to sweetness desired)

Directions 

Place all in blender and blend until smooth 

Chill in refrigerator for about 3 hours (mine thickens before this - like an hour, but if you like it really cold it takes longer)

Toppings if desired— nuts or fruit or coconut etc

Red lentil soup without tomatoes

 This was good- made two really big bowls with a bit left over.

Ingredients 

Tablespoon of olive oil

1 large carrot chopped small

2 celery stocks chopped 

1 small onion chopped

1 cup red lentil s (the dry uncooked kind)

1 cup vegetable broth

3 cups water

1 bay leaf

Lemon juice

Optional—

Seasonings of choice: ie cumin, ginger, all spice, coriander,,cardamom, black pepper, or Garam masala

Directions

Place carrots , celery, and onion in pot with oil. Cook over medium heat covered—stirring occasionally. About 5 minutes until onions are soft. 

Add broth, water, lentils, bay leaf, and seasonings of choice bring to a boil then reduce to just above low—cover and stir occasionally tasting the liquid until to get spices as you desire.

Cook 20-30 minutes until beans and vegetables are done. Remove from heat and add a few squeezes of lemon juice. 

When serving you can drizzle a bit of olive oil on top or sour cream.

Blueberry spinach salad

 Throw together spinach, , blueberries, pecans, purple onions, cucumbers, fresh basil green onions (the green part) — add olive oil (lemon if desired) or your favorite dressing.

Cannellini beans with tuna

Nice summer dish for lunch or supper

1 can tuna , drained 

1 can cannellini beans drained, rinsed

Mix the above with red onion, capers or pimentos, olive oil, fresh lemon juice, flat leaf parsley, green onions, celery, cucumbers, fresh oregano, fresh basil, black olives.  

Serve on greens or in a wrap or just alone
 

Oat berry smoothie

 Good for breakfast in the summer!

Ingredients:

1/2 cup oats

1 and 1/2 cup coconut milk(or milk of you choice)

6 or more frozen strawberries

3 fresh strawberries 

1/2 banana 

1 tablespoon of ground flaxseed

1/2 teaspoon ground turmeric

Optional: handful of frozen cranberries 

Blend and enjoy 

Cannellini with broccoli and cauliflower pasta dish

 Loved this and especially nice if you have fresh herbs. Fast to make. Serves 4 nice size servings

Ingredients:

Pasta of choice (3 cups)

4 cloves of garlic, minced or sliced

2 tablespoons of extra virgin olive oil

3 cups of broccoli florets

2 cups of cauliflower florets,

1 can cannellini beans (or white beans) rinsed and drained

2/3 cup low sodium vegetable broth (I sometimes like more)

2 tab of butter (optional) 

pepper and salt to taste

fresh oregano, basil, and parsley if desired

1/2 cup grated Parmesan cheese (optional but gives it the nice flavor)

DIRECTIONS:

Cook pasta and drain. While pasta is cooking, cook the garlic in oil in a large pot over medium heat until golden--3-4 minutes. Add the vegetables and cook 4 minutes. Add the beans, broth, butter until beans are warm and sauce kind of thickens a bit--about 5 minutes. Stir in pasta--let heat through, add cheese.