Grape Tomato and Avocado Salad

Serves 3

This delectable salad proves that fresh, high quality ingredients taste superb with little adornment. Halved grape tomatoes and avocados join onions, parsley, cilantro, lemon juice, extra virgin olive oil and sea salt in this perfect side dish or simple appetizer with tortilla chips. Can be prepared up to four hours ahead of serving, making it convenient for those summer days when you're constantly on the go.

Ingredients

1 pint grape tomatoes, halved
1/2 cup chopped flat-leaf parsley or cilantro, or mixture of both
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
1/4 white onion, chopped
2 avocados, chopped
High quality sea salt, such as Fleur de Sal

Method

In a non-reactive glass bowl toss together tomatoes, parsley, oil, lemon juice, and onions. Add avocados and salt and toss gently. Chill if not serving immediately.

Monkie Mama's Black bean salad

• 2 cans organic black beans
• 2 ears fresh corn
• 1/2 red onion (more or less to taste)
  
• 1 green, red, or yellow pepper (heck, all three if you like em!)
  
• 1/2 lb diced tomatoes (I prefer grape tomatoes)
• 1 can olives, sliced
  
• 1 Cup (or to taste) of Monkie Mama's Roasted Red Pepper Dressing (or 1 bottle Annie's Roasted Red Pepper Vinagrette)

1. Drain and rinse black beans. Dump into a large bowl.
2. Cut the corn off the cob, rinse thoroughly. Add the corn to the beans.
3. Chop the onion and add.
4. Dice and add the pepper(s).
5. Slice tomatoes (dice if using larger tomatoes). Add to mix.
6. Slice olives and add.
7. Dump Salad dressing on the mixture and stir until combined.

Flavors will mix and the salad just gets tastier as it refrigerates. Also makes an excellent salsa.

Fancy rice milk

Rice milk is a good substitute for cow's milk.

1. 2/3 c. hot rice
2. 3 c. hot water
3. 1/3 c. cashews
4. 1 tsp. vanilla
5. 1/2 tsp. salt
6. 2 tbsp. honey

Blend all ingredients, chill and serve. Servings: 4.

Basic rice milk

A good way to make rice milk is to use fresh rice that is still hot.

• 1 cup rice, brown is okay, short grain is best.
• 4 cups hot water- cold water and cold rice won't work.
• 1 tsp vanilla

Put all in blender, puree for about 5 minutes (until smooth) let sit for 30 minutes or longer, then without shaking pour into container being careful not to let the sediments at the bottom pour into the new container. Alternatively, if you are in a hurry strain through cheesecloth.

To complicate things and get a smoother milk, re-cook the rice with part of the water until it's very soft. Add salt and sweetners, soaked, blanched almonds or nuts and flavorings. Then run it through a blender, food processor, or juicer.

7-Minute Healthy Steamed Butternut Squash

From the World's Healthiest Foods site

Whole butternut(kabocha or hubbard) squash takes about one hour to cook, but by cutting squash into 1-inch cubes and healthy steaming it takes only 7 minutes!

Prep and Cook Time: 7 minutes Ingredients: 2 cups butternut squash 3 TBS extra virgin olive oil 1 tsp lemon juice sea salt and pepper to taste

Directions:

1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, cut butternut squash into 1-inch cubes.
3. Steam covered for 7 minutes. Squash is done when it is tender, yet still firm enough to hold its shape.
4. Transfer to a bowl. For more flavor, toss sqush with the oil, lemon juice, salt and pepper while it is still hot. Research shows that carotenoids in foods are best absorbed when consumed with oils.

Serves 2

Spicy Black Bean Burrito

From the World's Healthiest Foods web site

Using canned black beans (preferably organic) makes this a great meal you can prepare in a matter of minutes.

Prep and Cook Time: 15 minutes Ingredients: 1/2 red onion, diced 2 cloves garlic, chopped 1 red bell pepper, diced 1 15-oz can of black beans 2 TBS extra virgin olive oil 2 tsp chili powder 1/8 tsp cayenne pepper salt and pepper to taste 2 whole wheat tortillas 2 oz low-fat cheese prepared salsa optional: goat cheese

Directions:

1. Dice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits
2. Dice bell peppers
3. Healthy Sauté onions and bell peppers for 5 minutes
4. Add garlic, black beans, olive oil, chili powder, cayenne pepper and salt and pepper to taste.
5. Wrap 1/2 of mixture and 1 oz of low-fat cheese into each of the two tortillas.
6. Top with salsa and goat cheese (if desired)

Serves 2
Nutritiona

Primavera verde

From the World's Healthiest Foods web site

This festive, colorful dish is an excellent way to enjoy the nutrients from a variety of vegetables. Don’t worry if you don’t have exact amount of vegetables. Feel free to add any other vegetables you may have in your refrigerator. This dish allows for a lot of flexibility.

Prep and Cook Time: 50 minutes Ingredients: 1 medium onion, quartered and sliced thin 1 small red bell pepper, cut in thin1inch strips 1 medium carrot cut in very thin sticks 1½ inches long 1 bunch thin asparagus cut 1½ inches long, discard bottom fourth 1½ cup zucchini or summer yellow squash, cut in thin 1inch strips. 6 medium cloves garlic, chopped 1 15oz can diced tomatoes, with juice 1 TBS + 1/4 cup vegetable broth 1 cup fresh basil, chopped 3 TBS fresh sage, minced 1 cup fresh parsley, minced 3 TBS fresh oregano, minced salt & black pepper to taste 4 oz whole grain linquini pasta 4 oz Chevre goat cheese (optional)

Directions:

1. Bring salted water to a boil for pasta.
2. Prepare vegetables by chopping.
3. Heat 1 TBS broth in medium stainless steel skillet. Healthy Sauté onion in broth over medium heat stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.
4. Add tomatoes, broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.
5. While vegetables are simmering cook pasta, according to package instructions and strain through colander.
6. Toss pasta with vegetable mixture and top with goat cheese if desired.

Serves 6

Black Bean Chili

From the World's Healthiest Foods web site













If you are looking for a nutritious chili that is easy to prepare this recipe is for you. It is made with healthy ingredients that are easy to have on hand and can be used in many dishes, such as soft tacos, tostados, frittata, enchiladas, or enjoyed on its own. The Healthy Sauté cooking method makes this recipe even healthier without using heated oils, fat or compromising flavor.

Prep and Cook Time: 30 minutes Ingredients: 1 medium onion chopped 1 medium green bell pepper diced about ¼ inch pieces 1-1/2 cups + 1 TBS vegetable broth 6 medium cloves garlic, chopped 2 cans black beans, drained 1 can (8oz) tomato sauce 1 can (15oz) diced tomatoes, (do not drain) 2 TBS ground cumin 2 TBS red chili powder 2 TBS dried oregano 1 cup corn kernels, fresh or frozen ¼ cup fresh chopped cilantro salt & black pepper to taste

Directions:

1. Heat 1 TBS broth in a medium size soup pot. Healthy Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.
2. Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste.

   Serves 4

   Serving Suggestions Serve with

   • Romaine and Avocado Salad

Kidney Bean Salad with Mediterranean Dressing

The dressing used in this salad is very versatile and can be used on many different vegetables.

Prep and Cook Time: 15 minutes Ingredients: 1 ear of raw corn kernels 1/4 cup red onion, minced 1 15oz can kidney beans, rinsed and drained 1 medium tomato, chopped 2 TBS parsley or cilantro, minced Mediterranean Dressing 1 cup extra virgin olive oil 1/3 cup fresh lemon juice 4-5 cloves garlic sea salt and pepper to taste

Directions:

1. Combine all ingredients and toss with 1/2 cup Mediterranean Dressing.

Mediterranean Dressing

1. Press garlic and let sit for 5 minutes.
2. Whisk together the lemon juice, garlic, sea salt and pepper.
3. Slowly pour the extra virgin olive oil into the mixture while whisking constantly. The more slowly you pour and the faster you whisk, the thicker and creamier the dressing will be.

   The dressing will store in the refrigerator for up to 10 days. It will solidify so you will need to bring it back to room temperature before using.

Servings

• Salad: Serves 2
• Dressing: Yields about 1-1/3 cup

Healthy Cooking Tips:

To add additional flavor and nutrition the dressing, you can add any of the following: minced basil or cilantro,minced onion, curry powder, honey, inely diced avocado or red bell pepper (if using avocado or bell pepper, use dressing immediately). Alternative: Dressing ingredients can be added directly to vegetables or salds without whisking.

Hummus

* Fresh ingredients are the best

1 regular size can of garbanzo beans (Don't drain!)
2 cloves garlic
1/4 C. cup lemon juice
2 heaping spoonfuls of tahini
1/2 tsp salt

Olive oil
Paprika
(Cumin is also excellent sprinkled on top)

Boil garbanzo beans in their own water for about 5 minutes, until tender. Put beans and juice in blender/food processor. Add all other ingredients except olive oil and paprika. Blend until smooth. Spread onto dish and drizzle with olive oil, sprinkle with paprika or cumin. Delicious with pita bread, naan bread, or cut up vegetables.

Black Bean Burritos

This recipe came from the fabulous website What's in it for me? This Texas gal has a series she posts called What's cookin' good lookin' that I stalk regularly for good recipe ideas. Check it out!

We made this the other night. Trying to do more veggie dishes. This was pretty good, especially on sprouted tortillas and grilled (wrapped in tin foil). Pretty tasty. This recipe didn't make enough for the whole fam and I ended up making a second batch. Doesn't it look beautiful? I also left out the corn to lower the glycemic factor.

Black Bean Burritos

1 can black beans drained

¾ can corn drained

1 small zucchini chopped

3 roma tomatoes chopped

1 stalk green onions chopped

1/3 cup vegetable oil (I used melted butter since all except coconut oil become toxic when heated)

juice from 3 limes

salt to taste

Marinate together for a few hours. Place a large spoonful of veggies (Drain out the juice. I use a sloted spoon.) on burrito shell and top with mozzarella cheese. Close with toothpick (we wrapped them in tin foil). BBQ or grill under the broiler until lightly browned on both sides.