Category Archives: Blog

Black Bean Hummus

1  1/2 cups cooked black beans or 1 (15 – ounce) can no-salt – added or low-sodium black beans, drained and rinsed 2 tablespoons water 2 tablespoons fresh lemon juice 2 tablespoons no-salt seasoning 2 tablespoons raw tahini

Posted in Blog, Dips, Dressings & Sauces | Leave a comment

Portobello – Red Pepper Pita

4 Large portobello mushrooms, stems removed 1/2  large red onion, thinly sliced 4 whole wheat pitas 2 cups arugula leaves 2 medium roasted red peppers from a jar, seeded and cut into 1/2  inch – thick slices For the tahini … Continue reading

Posted in Blog, Main Dishes | Leave a comment

Black Bean Soup

2 cans black beans low – sodium 1 cup water 1/2  Red sweet onion, chopped 1/4 green onion, chopped 1/2 cup mushrooms, chopped 3 cloves garlic, finely chopped 1/2 teaspoon no – salt seasoning 1/2 teaspoon chili powder 1 teaspoon cumin … Continue reading

Posted in Blog, Soups and Stews | Leave a comment

Spinach and Brussels Sprouts Marinara

1 pound Brussels sprouts 14 ounces baby spinach 1/4 cup water 4 cloves garlic, minced 1 small onion, chopped 1 (14.5  –  ounce) can no – or – low – salt chopped tomatoes 1 tablespoon no – salt seasoning Steam … Continue reading

Posted in Blog, Soups and Stews | Leave a comment

Blue Apple – Nut Oatmeal

1  2/3 cups water 1/4 teaspoon cinnamon 1/4 cup old-fashioned rolled oats 2 tablespoons dried currants or raisins 1 cup fresh or frozen blueberries 1 banana, sliced 1 apple, peeled, cored, and chopped or grated 2 tablespoons chopped walnuts In … Continue reading

Posted in Blog, Desserts | Leave a comment

Yummy Banana – Oat Bars

2 cups quick-cooking rolled oats (not instant) 1/2  cup shredded coconut 1/2 cup raisins or chopped dates 1/4 cup chopped walnuts 2 large, ripe banana, mashed 1/4 cup unsweetened applesauce (optional; see note) 1 tablespoon date sugar (optional; see note) Preheat … Continue reading

Posted in Blog, Desserts | Leave a comment

Simple Bean Burgers

1/4 cup raw sunflowers seeds 2 cups cooked or caned red or pink beans, no – salt – added or low sodium, drained and rinsed 1/2  cup minced onion 2 tablespoons low-sodium ketchup 1 tablespoon wheat germ or old-fashion rolled oats … Continue reading

Posted in Blog, Main Dishes | Leave a comment

High Cruciferous Vegetable Stew

4 cups water 2  1/2  cups carrot juice 1/2  cup dried split peas 1/2  cup dried lentils ( red makes a pretty soup) 1/2  cup dried adzuki beans, soaked over night, or no – or low – salt canned adzuki … Continue reading

Posted in Blog, Soups and Stews | Leave a comment

Lovely Lentil Stew

2 cups dried lentils 6 cups water 1/2 medium onion, finely chopped 1/8 teaspoon black pepper 1 teaspoon dried basil 3 large, ripe tomatoes, chopped 1 celery stalk, finely chopped Place all the lentils, water, onion, pepper, and basil in … Continue reading

Posted in Blog, Soups and Stews | Leave a comment

Vegetable Bean Burrito

2 – 3 tablespoons water 1 head broccoli florets, chopped 1/2 head cauliflower florets, chopped 2 carrots, chopped 2 medium red bell peppers, seeded and chopped 1 medium zucchini, chopped 1 medium onion, chopped 4 cloves garlic, chopped 1  1/2 tablespoons … Continue reading

Posted in Blog, Main Dishes | Leave a comment