Chickpea Curry, Burmese Tofu, Red Beans & Rice, Potato Balls, Vegan Tacos, Baked Rice Pudding

Power Foods

Grains and Legumes

People who partake in a plant and starch-based diet lose, effortlessly, on average, a half a pound of excess body weight daily
(with very little daily exercise). 

Why are beans good for us? 
Click here.

 


Examples of populations of trim people 
living on starch-based diets include:

People from the Middle East eating platefuls of chickpeas and rice.

Africans with diets of beans and grains.

The people in Peru living on potato-based diets.

New Guinea mountain people with 90% of their diet from sweet potatoes.

The farmers in central Mexico living on corn tortillas, beans, and rice. 

Asians from China to Thailand thriving on rice-based diets.

Good to Know 

Save money by eating mostly plants. A diet rich in vegetables, fruits, and grains typically costs 20 percent less than a diet that revolves around meat. From a practical point of view, a thrifty veg-first strategy will take you into a wonderland of inexpensive, protein-rich, and easy-to-store dry beans and peas. If you cook a batch of beans a week, you’ll have the makings for burritos, veggie burgers, salads and soups, all for pennies a serving. Try different kinds: Beans and peas come in a huge range of shapes, colors, sizes and textures. When you find one you love, set some aside to grow in your garden.




Chickpeas, also known as garbanzo beans, are one of the most perfect foods. Hearty and light at the same time, they're satisfying on their own and also pair well with a range of dishes.

Creamy Curried Kale and Chickpeas

Check out this rice and chickpeas recipe from Susan Voisin's blog . I have made this recipe with spinach in place of kale and it turned out great. Click here for the recipe. Delicious.

How to cook dried chickpeas.

Pumpkin Chickpea Curry

Do you enjoy savory curried pumpkin? Here is a pumpkin, chickpea and curry recipe from Fresh Find's site. Click here to view recipe.

How to Make Burmese Tofu

You can add turmeric and salt before cooking the chickpea mixture. 

Burmese tofu is awesome served cold in a fresh salad.

Packed with protein, fiber, folate (vitamin B9), magnesium, potassium and a number of other health promoting nutrients, red kidney beans are a true super food.

Easy Red Beans and Rice

Check out this amazing rice and red beans recipe from Susan Voisin's blog.
Click here for the recipe. Yummy.

Did you know that dried beans can be cooked and frozen. They will keep in the freezer for up to a year. Cooking a large batch of beans and freezing them is healthier and you can skip the chemicals from canned beans.

Potatoes in their purest cooked form with no oils, no cream and no butters make the potato an excellent source to nourish your body with important vitamins. Potatoes contain vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

Potato & Spinach Balls

Bake these on parchment paper and they will brown beautifully. No oil is needed for this recipe.

 Ingredients

3 big Potatoes 

2 or 3 cups of Fresh Spinach

3 cloves of Garlic, diced
1 tbsp Basil
2 tbsp Chives
2 tbsp Parsley
1/2 tsp Cumin

3 tbsp vegetable broth

Cook the potatoes and place in large bowl. Combine fresh spinach, diced garlic and 3 tablespoons of vegetable broth into a nonstick skillet and steam cook these items for 3-4 minutes until soft. Chop up all the herbs or use dried and combine those with the potatoes. Combine all of the ingredients in with the potatoes and herbs and mash well.  Form into small balls and place on parchment paper. Bake in preheated oven of 350* for 15 minutes each side until golden brown.

Glazed Baked Sweet Potatoes

Terrific for breakfast, lunch or dinner.

• 3 ¹⁄₂ tablespoons brown sugar
• 4 cups diced sweet potatoes or 4 cups yams
• ³⁄₄ teaspoon cinnamon

These are easy, delicious, sweet, gooey, and better yet: super healthy! These could practically be dessert they are so good! This will be the easiest yam dish you ever made.

Get the recipe baking instructions here at food.com.

Loaded Guacamole Vegetarian Tacos

from Soup Addict's blog

Click here for this great recipe.

Unfried Black Beans

Ingredients

• 2 cups cooked black beans
• 1/2 tsp garlic powder
• 1 tsp onion powder
• 3/4 tsp salt (optional)
• 1/8 to 1/4 cup water (only as needed)

1. Put beans and spices in food processor. Process 15 to 20 seconds.
2. Scrape down the sides as needed and process until beans are smooth, add water as needed.

  

Corn Tortillas

      Ingredients:

• 2 cups masa harina flour (corn flour)
• 1 cup water
• ¹⁄₂ teaspoon salt

1. Mix flour and salt, then add warm water.
2. Knead until a soft dough forms, adding more water or flour as needed.
3. Tightly wrap dough in plastic wrap and let sit for 10-30 minutes.
4. Divide dough into about 16 balls, about 1/2-inch in diameter each.
5. Place each ball between 2 sheets of plastic wrap or waxed paper and roll into 5-inch round using a rolling pin, heavy flat-bottomed pan or tortilla press.
6. Heat an large non-stick skillet over medium-high heat.
7. Cook tortilla until stiffened, about 30 seconds; turn for 1 minute or until it is lightly browned, then turn to the first side for 30 seconds.
8. The cooking time for each tortilla should be less than 2 minutes, do not cook until crispy.

Bajan Beans Dish

Bajan Beans is a Caribbean inspired dish. A wonderful and healthful combination of beans, rice and vegetables.

          Ingredients:

1 onion, chopped,
2 cloves garlic, minced
1 green pepper, chopped
1 sweet red pepper, chopped
1 habanero chile, diced small
3 cups vegetable broth
1 1/2 cup chopped tomatoes
3 zucchini
1 cup brown rice
2 1/2 cups small cooked white beans
1 cup frozen corn
1/4 cup cilantro, chopped


Bring the onion, garlic, green, red and habanero peppers and 1/2 cup of the vegetable broth to a boil in a large pot. Simmer 10 minutes or until the vegetables are softened. Add the remaining vegetable broth, tomatoes, and rice. Return to a boil and simmer covered for 15 minutes. Add zucchini and simmer 30 more minutes or until rice is tender. Stir in the beans, corn, and cilantro and heat through, about 5 minutes. Season with salt and pepper to taste.


 Basic Vegetable Broth

Ingredients:


• 1 onion, chopped
• 1 carrot, chopped
• 1 stalk celery, chopped
• 1 potato, chopped into large chunks
• 1/3 cup mushrooms, chopped in half
• 3 cloves whole garlic
• 1 tbsp soy sauce
• 8 cups water
• dash salt and pepper
Place all ingredients in a large pot and bring to a boil. Reduce heat and simmer for at least an hour. Strain out the vegetables and remove the bay leaves. This broth can be used as a base for soups, gravies and more.
 Note: Avoid using broccoli or cabbage when making this broth. Stick to the above basic vegetables and your broth will always be great.


Burrito Bowl







Check out this fantastic recipe for Burrito Bowl from the Holy Cow Vegan blog.

Click here for recipe.

Faux Cheese Sauce

Ingredients

• 1/4 c Nutritional Yeast
• 2 Tbsp rice flour* (wheat flour can be used instead)
• 1/4 tsp turmeric
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• salt to taste (I used 1/2 tsp)
• 1/4 tsp cumin
• 1/2 tsp chili powder
• 1 c plant milk (I use rice or unsweetened almond milk)

1. In a medium sauce pan add all dry ingredients and place on medium heat.
2. Stir with a whisk as dry ingredients are heated and begin to toast. Don’t let them burn!
3. Once they are warmed and begin to be very fragrant (again, not burnt) add the plant milk and whisk often.
4. Once sauce becomes thick remove from heat and let cool for a few minutes.

Baked Rice Pudding
From Dr. John McDougall's Newsletter



Ingredients:


3 cups cooked brown rice
1 ½ cups soy or rice milk
1 cup raisins
3 teaspoons brown sugar
1 ½ teaspoons vanilla
dash cinnamon

Preheat oven to 325 degrees.
Combine all ingredients in an oven-proof pot. Heat to just boiling. Remove from heat, stir and place uncovered in the oven. Bake for 30 minutes. Remove from oven, sprinkle top of pudding with a light dusting of coconut sugar and let rest for 5-10 minutes before serving.

 

 

How to make soy milk at home. 

Horchata (Cinnamon Rice Milk)

Ingredients:

1 cup long grain rice, rinsed
2 quarts water
1 cinnamon stick, broken into pieces
1 teaspoon vanilla
1/2 cup white sugar


In a large saucepan, combine rice, water and cinnamon stick. Set aside for 3 hours. Then  bring to a boil, reduce heat, and simmer for 30 minutes. Allow to cool. Puree rice mixture in a blender until smooth. Strain through cheesecloth or a fine sieve. Flavor with vanilla and sugar to taste. Chill, and serve over ice.

 

Get healthy and eat your greens.

GOING BACK IN TIME