Bean Salad

1 15-oz can each of Pinto, Garbanzo, Black, and Red Beans, drained and rinsed
1 Red, Orange, Yellow, and Green Bell Pepper, washed, cored, seeded and diced
3 Jalapeno Peppers, washed, cored and diced (Optional if you can't take the heat)
2 15-oz cans of petite diced tomatoes, drained (reserve the tomato juice for other uses)
1/2 Red Onion, diced
6 large cloves of Garlic, minced or pressed
1 cup of Apple Cider Vinegar (I use raw, unpasteurized)
1 or 2 teaspoons of salt
A good grinding of Black Pepper Corns over the whole thing, optional
Dash of Tabasco brand original hot sauce, optional
2 cups of Cilantro, chopped-stir in 1 hour before serving
1/2 cup of REAL Olive oil, *leave out till just before serving

Combine all but the last two ingredients.  Let marinate for 24 hours.  Add remaining ingredients 1 hour prior to serving and let rest at room temperature.  Or keep it refrigerated and eat off of it for days.  Makes 8 servings, 350 calories.

The best part is if you are taking it for a work lunch it does not need to be refrigerated if you are eating it that day, or heated up ever. And surprisingly enough you will not get tired of it even if you eat it every day for lunch.

If you are so inclined, you may cook your own beans. An overnight soak in water with 1 teaspoon of salt before cooking produces the best results. Whenever I cook beans for another recipe I just reserve 1 1/2 - 2 cups of cooked, drained, and rinsed beans in the freezer for later use.  A quick rinse under hot water will thaw and separate the beans quickly.

It's also great to take to parties because it's Vegan, and doesn't have to be kept warm or cold. Keep the Cilantro separate because a surprising number of people don't like it.

Bean Salad for Health and Detoxification:

Beans are great. They are high in fiber, healthy carbohydrates and proteins, and low in fat with no saturated fats. Brightly colored peppers are full of anti-oxidants and nutrients as well as fiber. Cilantro is a great heavy metal detox for your liver. Garlic and Onions are full of anti-oxidants but also have anti-bacterial/anti-viral properties. And both are known to improve circulation and lower blood pressure, and garlic is a known cholesterol fighter. Raw, unpasteurized Apple Cider Vinegar is a great detoxifier and total body cleanser. Eating bean salad daily or multiple times a week for any meal is a great way to keep your body happy and healthy.

I have used Flax oil in the past, 1 Tablespoon per serving. Flax oil is high in Omega Fatty Acids and is a great intestinal toner.

Kale Soup

2 Tablespoons of Olive oil, Chicken fat, or Butter
1 large yellow or white onion, diced
1 large sweet potato or 3 large Carrots, peeled and diced
1 bunch of kale, washed, cleaned, stems stripped, and chopped
1 quart of Chicken broth
1 can (15 oz.) or 1 1/2 cups cooked Cannellini or Great Northern Beans, drained
Salt to taste

4 pieces of fish, poached, and drained

2 Tablespoons green Curry paste, (optional)

Saute the vegetables in the fat, one-at-a-time in order listed for a few minutes each, then add the chicken broth, beans.  Simmer till vegetables are cooked.

In a separate pan, poach the fish.

In our house some of us like fish and some don't, and some of us like curry and some don't, so I let people put their own bowls together.

Chili!

Chili is a very personal food.  It's all about what you like.  And, as I recently learned, to call anything the best indicates there is no room for improvement.  While my taco dip recipe, a.k.a. Toxic Dyp, is truly the best ever and can not be improved upon, I rarely think that of any recipe especially one so controversial as chili.  For me, there are a few key factors that make up any great recipe, and ease as well as likelihood of ingredients already being in your kitchen are two of the most important.

With that in mind, this is the best homemade chili recipe I've tried.  It's everything I put into my chili but the secret is the amount of spices plus one very important lesson, do not drain the bean liquid or the beef fat.  As with any recipe that calls for a lot of spices, this will be better the next day.

1 can (or two) of dark red kidney beans or black beans
1 lb of 80/20 free-range, anti-biotic and hormone free ground beef or Venison or turkey
1 large yellow onion
2 T. paprika
1 T. garlic powder
1 T. cumin
1 T. oregano
1/2 t. cayenne pepper (optional)
Salt: 1/2 t.

1-2 T. Ketchup (optional, my new secret ingredient) or

1 can of Diced Hot Tomatoes with the liquid

1 large Onion, diced
1-2 large Green Bell Peppers, diced
1-2 T. Olive Oil

 Do not drain the beans!

In a skillet, brown the beef but do not drain the fat! Cook the onions and peppers in with the beef.  Add all your spices and brown for about 1 minute then pour in the beans with their liquid.  Add the ketchup or tomatoes (if using). 

Lately I've been enjoying the heck out of this recipe on top of spaghetti and all covered in cheddar cheese and diced raw onions with Cholula hot sauce.

And just recently discovered chili is a great way to use up chip shards from the bottom of the bags (like Chilaquiles), add shredded cheddar and a dollop of sour cream for bliss.  Cholula for Nirvana.

Mostly Easy Fried Rice

3-4 cups cooked, and cooled rice
1 cup cooked beef, chicken, or pork, cubed or salad shrimp
1 cup carrots, diced small
1 cup of onions, diced
1 cup of frozen green peas
2 cloves of garlic, minced
1 teaspoon of ginger root, minced
2 green onions, sliced finely
2 Tablespoons Olive Oil
3 Tablespoons Tamari (soy sauce)
1 to 3 teaspoons of Sesame seed oil
Salt and Pepper to taste

2 Eggs, scrambled (optional)

Start by sauteing the onion, peas, and carrot, after a few minutes add the meat, garlic, and ginger.  In a few more minutes add the sesame oil and green onion, and turn off the heat.  Next add the Tamari, salt, and pepper, and combine with the rice.  For those who want it, top with the egg.

Crustless Quiche

My easy answer to "quiche cups."  I like to make one a week and eat off the leftovers for a quick breakfast.

8 Eggs, cracked and beaten
1 cup Buttermilk
1/2 teaspoon salt

16 oz. of any cheese, shredded, crumbled, etc.

1 cup of browned, crumbled, or cubed meat (optional, but meat makes it more filling)

2-4 cups of any vegetables

For greens, saute, cool, then squeeze to remove any excess liquid.  With raw veggies, I use my food processor to cut or shred finely, then I squeeze the liquid.  For eggplant, summer squash, zucchini, or mushrooms, I roast in the oven till dry.  I will often make ratatouille, then use the leftovers for a quiche.

Preheat oven to 375.  Combine ingredients, pour into a greased glass pie dish.  Set in middle of oven, reduce heat to 350, and bake for 40-50 minutes.  Let cool/rest for 15 before cutting and serving.

Curried Lentils

Absolutely easy recipe, and low in calories.  Serve it with brown rice, or eat it on it's own.  Add more of the vegetables you like:  Carrots, potatoes, cauliflower, swiss chard.  Use Chic peas instead of lentils, they just need to cook longer.   Smother the whole thing in cucumber yogurt dressing.

1 cup dried, sorted and rinsed, lentils
1/2 large onion, diced
4 large ribs of Celery, diced
2 cloves of garlic, minced
2 Tablespoons of fat (I would use butter, or chicken fat)
1 Tablespoon curry powder (cumin, coriander, turmeric)
Dash of Cayenne pepper (optional)
1/2 teaspoon salt
1/4 teaspoon of ground black pepper
2 cups of stock, chicken or vegetable ***not tomato juice or based

Saute the onion in the fat for a couple of minutes over medium high heat, add the celery.  One minute, or less, before adding the stock, stir in the spices and garlic.  Bring the stock to a boil and add the lentils.  Stir, reduce heat to a simmer, and cover with the lid cocked.  Simmer for 30-40 minutes.

***Why not to use anything tomato when cooking lentils or legumes?  I'm not sure the science of it, but it will keep the legumes from absorbing liquid.

Black Beans and Rice, Qdoba style "naked" burrito

Ever since I first tasted Qdoba Chicken Fajita Classica with 1/2 black beans, 1/2 rice, cheese and habanero salsa, doused in Cholula, I have been in love.  I could eat a Qdoba burrito every day and probably not get tired of it.  Unfortunately, I can't know what they season everything with, and I guarantee you that their chicken is not humanely raised and antibiotic free.  Just in a moment of luck I happened to realize that the below recipe tastes incredibly similar to my beloved burrito with the exception of the chicken and white-wheat-tortilla.  Without the tortilla in Qdoba speak is "naked." 

Of course the below is a modified black bean recipe that is a staple in Cuba.

2 Tablespoons of Olive oil
1 medium onion, diced
1 green pepper, diced
2 cloves of garlic, minced
2 cups of cooked Black Beans, drained of liquid
1 cup of tomato juice (I use what I drain from 2-15 oz. cans of diced tomatoes)
1 teaspoon cumin
1 teaspoon oregano
1/2 teaspoon of cayenne pepper

Saute onions, peppers, and garlic till tender.  Add spices and toast for one minute or less, pour in tomato juice and beans.  Bring to a boil, turn down heat and simmer while rice cooks.

1 cup dry Lundberg brand white rice
1 1/2 cups of water

Cook white rice according to directions.  Serve Beans atop rice, add chopped fresh cilantro, shredded monterey jack or cheddar cheese, and a good douse of Cholula hot sauce and it comes mighty close to my favorite naked burrito.  Leave out the cheese and it's Vegan.

I lost 50 lbs from eating Bean Salad???

I lost 50 lbs 7 years ago, after a years of unsuccessful (but healthy) dieting losing and gaining back the same 10-20 lbs.  I couldn't figure out why.  What made that time in my life, body, and diet different enough to shake off all that weight and keep it off for 2 + years?  I still don't know.  I've guessed at everything.  And now I wonder...Was it because I ate Bean Salad for lunch on my work days?

For the first time in my life, rather than not eating lunch, I began taking bean salad.  It was my favorite lunch to take because it doesn't have to be refrigerated (if you are eating it that day) or heated, and you can make it in bulk, enough to last for 8 lunches.  In the summer/fall, if you garden, half of the ingredients (or almost all, if you are that good) are free.  I still like to take it to pot lucks because it is Vegan, it doesn't have to be chilled or heated, and it actually has vegetables.  Since that year, several people, friends and co-workers, have joked about my bean salad days.  Just a few weeks ago a friend remarked "I thought I smelled bean salad" when he saw me.

The greatest thing that happened during that time 7 years ago, besides weight loss, was that for the first time in my life food wasn't constantly on my mind.  I ate when I was hungry, I stopped when I'd had enough, and I didn't really think about it in between meals.  At the time I attributed it to going grain free, and that may be partly true, but perhaps it's also my intestines weren't supporting a colony that needs to feed, and feed on simple sugar.

Why is killing all that bad bacteria good?  Aside from reducing inflammation, it will clear up skin issues (the condition on my finger, which I think was psoriasis, is gone in days), my eczema is vanishing and my complexion has improved considerably in the last week.  It improves your mood-I feel better already.  It helps you to eat less and give up the sugar.  I kept waiting for the sugar withdrawal to happen from reducing carbohydrates, but it didn't, not that I was eating a lot to begin with.  My body aches less, I'm guessing because it is alleviating inflammation.  It improves dental health.  And lastly I lost weight, 5 lbs in the first week, 2 more in the second.  For the first time in a couple of months I am not just losing and gaining back the same 2 lbs.

What's so special about bean salad?  Well what it has are detox and anti-microbial properties.  It contains raw garlic and raw onions; strong anti-biotic, anti-fungal, anti-viral, fresh Cilantro; a heavy metal detox, and unpasteurized apple cider vinegar; an alkalizing, detoxifying tonic.  Use Olive oil and you can add anti-inflammatory Omega 9's, or Flax Oil for Omega 3's and an intestinal cleanser.  Combine all of this with the high fiber from the beans and vitamin C from the peppers and you have one healthy lunch.

 Why bean salad?  Why didn't it work when I was pressing garlic into tomato juice or stirring apple cider vinegar into water?  I have a theory that while digesting the beans, the anti-microbial properties stay in the areas they need to for longer actually destroying the bad bacteria.  If that's true, then it has to be bean salad.

I plan to keep up with Bean Salad lunches 4 days a week.

Moroccan Lentils and Rice

This is a recipe I created years ago while eating low calorie. Lentils are high in fiber and protein, and long grain-brown and wild rice are also high in fiber. While there is no green vegetable to this all-in-one, you could easily add Spinach, Kale, Swiss Chard, or my favorite to spice it up-Mustard Greens. Raisins are a good source of iron. Garbanzo beans would also be good in this dish.

2 Tbs. Olive oil
1 Tbs. Butter (optional if Vegan)
1 large onion diced
2 medium Sweet Potatoes cubed
2 teaspoons of ground Cumin
1/4 teaspoon of ground Cinnamon
1/2 teaspoon of ground Ginger
1/2 teaspoon of ground Cayenne Pepper
4 cups of water
1 cup dried green lentils
1 cup Lundberg brand Wild Rice Blend
1 teaspoon of salt
1/2 cup Raisins

Saute the onion in the oil and butter, over medium high heat, for a few minutes, add the Sweet Potato and saute a few minutes longer. Add the spices and toast for 1/2 to 1 minute before adding the water. Add the Lentils, Rice, and salt and bring to a boil, reduce to a simmer with the lid on, and simmer for 50 minutes stirring occasionally and lowering the heat as needed to prevent sticking.  Add the Raisins when you have 10 minutes left on the cook time.

Hot sauce is great on this dish, my favorite is Mama Africa's Zulu Sauce: Peri Peri.

Seasonal Quiche

I love eggs! There's a long standing joke in my household that the reason I started dating my husband was because he had chickens. There is nothing better to an egg lover than never having to pay for good eggs again. What are good eggs you ask? Good eggs come from a small farm, from truly free range Hens that get plenty of sunshine, and live real chicken lives. Our own Hens enjoy scratching and bathing in the dirt, eating bugs and grass, roaming about all day, and roosting in the trees at night. Once you get spoiled on good eggs you won't believe how you ever swallowed the caged, artificially lighted, grain fed, antibiotic pumped and supplemented, factory house eggs. My stomach turns not only at the taste, but at the sad existence of those birds.

Good eggs are not only better tasting, but are healthier for you. They contain lots of B vitamins, natural omega fatty acids, and lean protein. For heart health fanatics a must know tip is that the cholesterol you eat is not the same as the cholesterol in your blood. So eat those vitamin rich yolks all you want.

Quiche is a great way to use eggs. It's a good meal for breakfast, lunch, or dinner. Some claim the history behind pies are that the Amish carried this tradition in order to have something quick to grab and eat while heading out into the fields to work. My only regret is that for what you get it uses relatively few eggs. But like pizza in the summer, Quiche is a great way to use what you have on hand seasonally.

Start by making the crust, see "Easy as Pie-Crust" recipe. For Quiche you will be using one crust, the recipe makes two. Either save the other crust, make two Quiche or use the second crust to make something else (see future post Mixed Berry Pie).  Or go crust-less if you are gluten free.

Filling:
4 eggs beaten
2 cups milk
1/2 to 1 teaspoon salt
or
3 eggs
1 1/2 cups milk, if you have a small pie plate
1/2 to 1 teaspoon salt

Add to this any combination of 2 cups (cooled) sauteed vegetables and 1 1/2 cups shredded cheese, see below for a few ideas.

Mustard Greens and Cheddar (my favorite)
Caramelized onions and White Cheddar
Leek and Goat Cheese
Spinach, garlic and Feta
Kale, Red onion and Swiss

Make sure the vegetables have cooled from cooking, and you have pulsed till nearly pureed in your food processor before adding the eggs and milk, and stirring in cheese. Pour into pie shell and bake at 375 for about 45 minutes, till top is gold and bubbly. Let cool for 15 minutes before cutting and serving. Serves 6.

Lasagne Rolls

I love this recipe because it is so simple, but not much easier than assembling lasagne the regular way. However, I found the rolls filled up the pan so much better, and was definitely easier to serve, but not necessarily eat. It's hard to cut a roll with your fork. Usually I put way too much effort into Lasagne using a lot of ingredients. This came out delicious. Even my meat lover husband said "I wish we could have Lasagne every night."

1 package whole wheat Lasagne noodles
1 16 oz. bag of shredded mozzarella
2 16 oz. containers of cottage cheese
1 32 oz.(quart) jar of tomato sauce
Spinach, sauteed in oil with onions

Cook noodles according to directions, drain and rinse in cool water. Spread a thin layer of sauce on the bottom of a 13x9x2" lasagna glass baking dish. Lay out noodles and place some cooked spinach, cottage cheese, and mozzarella on each. Roll up and place in glass dish. Pour remaining sauce over all rolls. Sprinkle what fell out during the rolling process on top along with some extra mozzarella. Bake uncovered at 350 for 50 minutes. Let rest for 15 mintues. Makes 18 rolls, serves 6.

Toxic Dyp

This is a variation of Taco Dip that my friend Jenna and I perfected many years ago. In fact, it's so good we call it Toxic Dyp not just because of the wretched gas that emanates from your body after eating, but because you may be about to burst and there is probably another loaded chip on its way to your mouth. It's best to share this with others.

1 can of vegetarian re-fried Beans (15 oz)
1 container of all-natural reduced fat Sour Cream (16 oz)
1 packet of Taco Seasoning (MSG and Gluten Free)*
2 cans of petite diced Tomatoes with Green Chilies, drained and gently squeezed of extra juice.
1 jar of Kroger brand sliced Jalapenos, drained
2-3 handfuls of whole small black pitted Olives, sliced
2-3 cups of finely chopped Lettuce, green leaf or Iceberg
1 bag of finely shredded sharp Cheddar (8 oz)
4-6 green onions minced, white and green parts

Blend the Beans, Sour Cream, and Seasoning together and spread across the bottom of a 9x13 (Lasagna) dish. Layer the remaining ingredients in order starting with the Tomatoes and finishing with the Green Onions. Serve with corn chips. E N J O Y!!!

*Make your own Taco Seasoning!

1 Tablespoon Paprika or Chili powder
2 teaspoons ground Cumin
2 teaspoons garlic or onion powder, or a combo
1/4 teaspoon crushed Red Pepper
1/4 teaspoon dried Oregano
1 teaspoon salt
1/4 teaspoon ground Black Pepper

Bean Salad-Salad

 This is an awesome way to get more lettuce into my diet without dousing it with fatty, calorie laden dressing.  I use my Bean Salad recipe as my "dressing."  Loaded with lots of detoxifiers, anti-fungal/bacterial/viral properties, and bulky fiber of beans, this makes for one healthy lunch.

 For individual portions, serve 2 cups of salad over a bed of lettuce.

White Bean, Chicken Chili

1/2 lb of dry white beans, cooked according to directions on package and drained
3 cups of tomato juice
3 Tbs. chicken fat
1 medium onion, diced
1 large green bell pepper, diced
1 1/2 cups of diced chicken
1 Tablespoon ground cumin
1 Tablespoon crushed dried oregano
1/2 teaspoon ground black pepper
1/2 teaspoon ground white pepper
1/2 teaspoon ground cayenne pepper
1 teaspoon salt
chopped fresh Cilantro, 1/2 cup

In an 4 quart sauce pan, saute onion in chicken fat for 2 minutes over high heat then add pepper and saute till onion is translucent, about 4 minutes. Add the oregano, cumin, and pepper and stir for 30 seconds to a minute. Add the tomato juice, beans, chicken and bring to a boil. Reduce the heat and simmer gently for 1 hour.  Stir in, or leave on the side, Cilantro just before serving.  Great with sharp cheddar, sour cream, and some hot sauce. I like to stretch the portions by serving cornbread. Serves four modestly, two with he-man appetites. Very easy to double.

Sarah's Chicken Soup

This is a simple, quick recipe that incorporates the by-products from the Roast Chicken including the dark meat for a delicious re-recipe that won’t be leftovers. I’ve learned through trial and error never to salt broth or soup until it’s in my bowl. The reason for this is you could salt and salt and it will never be salty enough but you will be bloated with high blood pressure.

7 cups of Reserved Chicken Broth OR
7 cups of store bought MSG and Gluten-Free Chicken Broth

Reserved Chicken drippings
2 Tablespoons of Reserved Chicken Fat, butter or oil
1 large Sweet Potato, scrubbed and cubed
1 Large yellow or white Onion, diced
4-6 Ribs of Celery, washed and diced
4 large cloves of Garlic, minced or pressed
Dark Meat Chicken from 2 leg quarters, torn into small pieces

In a large stock pot over medium high heat sauté Sweet Potato and Onion in Chicken Fat for a few minutes. Add the celery and sauté a few more minutes. Add the Chicken drippings, Chicken Broth, Garlic, and chicken stirring to incorporate. Bring to a boil, turn down the heat, cock the lid and simmer for 20 minutes. Serve over cooked Lentils, Rice, or Noodles. My favorite rice to use is Lundberg Wild Rice Blend. Salt and Pepper to taste. I sometimes add dried basil and crushed red pepper for a more complex flavor.

Pizza!

Since I am Gluten-Free I don’t usually eat pizza. Kinnickinnick brand makes an outstanding gluten-free crust that even gluten eaters will love. But making your own crust is also terribly easy (see recipe below, not gluten free). And making your own pizza at home is not only healthier, and cheaper, but fun. Everyone can make their own to suit. I did want to share with you all my tricks of the homemade pizza trade.

1. No matter what crust you use always pre-cook it especially if you make your own from scratch. With Kinnickinnick I put the frozen crust in the oven while it pre-heats and that seems to be enough.

2. Don’t use pre-made spaghetti sauce or tomato sauce. Instead get a can of tomato paste. In a mixing bowl combine equal parts of paste and water, add oregano, garlic powder, and salt to taste. Stir till smooth and use liberally. Also makes a great dipping sauce for crust, cheesy bread or breadsticks.

3. Always slice watery vegetables (peppers, mushrooms) thin, and use conservatively or your pizza will be soggy. And if you want crisp pepperoni put it on the very top.

4. I've had great results with combining shredded (low moisture part skim)mozerella, olive oil, oregano, salt, and pressed garlic. It's also great to pick up and eat so hopefully there'll be some left for the pizza. Of course whole-milk mozerella is amazing as well, but Monterey Jack or Pepper Jack if you like it spicy works really well.

5. And lastly, I am revealing to you a 6 topping combination that creates the best pizza you have ever eaten. 2 friends and I came up with this combination while trying to agree on a common pizza ground when ordering delivery. I have since made this pizza at home and was told by my dad that this may have been the best pizza he’s ever eaten. *Pepperoni, Sausage, pickled Jalapeno Pepper rings, pickled Banana Pepper rings, Mushrooms, and Green Olives* Of course personal tastes vary.

This is the most recent pizza dough we've been using with great success.  The recipe comes from Mother Earth News  February/March 2012 issue.

7 1/2 cups all purpose flour
1 Tablespoon yeast
1 Tablespoon salt
3 1/2 cups warm water

This is a very sticky dough.  Makes 3 large crusts or 6 small.  We often take 1/3 of the dough right to the pizza pan, grease and let it rise on the pan before spreading it out and letting it rise again.  Sometimes I spread it out right away and let it rise just the once for about 30 minutes.  The rest of the dough will keep for up to 2 weeks, and gets a wonderfully tangy flavor the longer it stays in the fridge.

To bake, preheat the oven to 400, bake the crust for about 10 minutes prior to topping, then an additional 15-20 minutes with the toppings-till the cheese gets slightly brown and bubbly.

Otherwise, for one crust:

2 1/2 cups flour
1 teaspoon yeast
1 teaspoon salt
1 cup of warm water