This is a simple meal for busy days. Mix everything in the crockpot in the morning, and just cook the rice and make a salad. Dinner is ready without a lot of trouble.
The beans freeze well after cooking.
Serve with brown rice and a big green salad.
Or mash the finished beans a little and serve in whole-grain tortillas, as burritos. Serve with green salad, chopped tomatoes, and sliced avocado.
~*~ ~*~ ~*~ Black Beans and Rice Blue * Serves 8
1 pound dried black beans, rinsed and sorted
1 large onion, chopped
1 bell pepper, chopped
6 cloves garlic, crushed
1 (14 oz.) can diced tomatoes, undrained (try Muir Glen fire-roasted diced tomatoes)
5 cups water
2 Tablespoons olive oil
5 teaspoons cumin
2 teaspoons finely chopped jalapeno pepper (optional)
Mix all ingredients together in a crockpot. Cover and cook on high for 6 to 8 hours or until beans are tender and most of the liquid is absorbed.
Serve over brown rice, and with a big crisp green salad.
This year Valentine’s Day and Chinese New Year fall on the same day. So why not serve an excellent Chinese meal to your special valentine? Then let out your inner tiger (it’s the start of the year of the tiger, after all) – you won’t be weighed down by a heavy meal.
Both of these recipes are easy to make and don’t require too much advance preparation.
~*~ ~*~ ~*~ Gingered Snow Pea Stir-fry Blue * Serves 2
1 teaspoon sesame oil
1/2 12.3 ounce package extra-firm tofu, drained and cubed
2 cloves garlic, minced
3 Tablespoons low-sodium soy sauce or tamari
1 cup vegetable broth
1-1/2 Tablespoons arrowroot
1 cup sliced organic carrots (about 2 carrots)
1 teaspoon peeled and minced ginger
1/2 pound organic snow peas, ends trimmed
soba noodles or brown rice noodles, prepared according to package directions
Heat the oil in a wok or large non-stick skillet over medium high heat until hot. Add the tofu and garlic and stir-fry 7 minutes, or until the garlic barely starts to brown. Add 1 Tablespoon of the soy sauce; stir-fry 2 minutes, or until the tofu is browned. Remove from the pan; set aside.
In a small bowl, combine the remaining 2 Tablespoons soy sauce, vegetable broth, and arrowroot. Stir until smooth and set aside.
Add the carrots and ginger to the pan and stir-fry 5 minutes. Add the broth mixture and snow peas and stir-fry 2 more minutes. Return the tofu mixture to the pan. Cook until heated through, stirring gently. Serve over prepared noodles.
Braised Baby Bok Choy Blue * Serves 2
1 cup vegetable broth
3 Tablespoons soy margarine (try Earth Balance)
3/4 pound organic baby bok choy, trimmed
1/2 teaspoon Asian sesame oil
pepper to taste
Bring the broth and soy margarine to a simmer in a large, deep, heavy skillet. Arrange the bok choy evenly in the skillet and simmer, covered, until tender, about 5 minutes. Transfer the bok choy with tongs to a serving dish, cover and keep warm. Boil the broth until reduced to about 1/4 cup, then stir in the sesame oil and pepper to taste. Pour the broth over the bok choy and serve.
These meatless burgers, from coach and cook extraordinaire SusanMikYUM, will satisfy your whole family. The flavors can be as bold as you like – and if your family is divided on that, just split the basic recipe into quarters and add one-quarter of the spicy ingredients to each burger you want to be spicy.
Serve the burgers on toasted whole-grain buns with guacamole and salsa as condiments. A “wet” vegetable side dish, like cucumbers or broccoli slaw, would make a great accompaniment.
~*~ ~*~ ~*~ Tex Mex Burgers Green * Serves 4
1 16-ounce can black beans, drained (reserve liquid)
1/4 cup chopped onion
1/4 cup chopped pepper (red for mild, jalapenos for a spicier burger)
1/2 tsp cayenne pepper (use less if you do not like spicy)
2-3 Tablespoons tahini
1 cup bread crumbs (toast or dry out a couple of slices of whole-grain bread, then whiz into crumbs in a food processor)
2 Tablespoons fresh cilantro
Mash all ingredients together. If the mixture is too dry, add some of the liquid you saved when draining the beans. Fry 3 minutes on each side. Serve on toasted whole-grain buns with guacamole and salsa as condiments.
Whether you celebrate Chanukah or not, latkes (potato pancakes) and applesauce are delicious. We like them for a weekend meal, or a lighter weeknight supper, served with a green salad.
Latkes are a traditional food because they are fried in oil, and the oil that lasted eight days was the miracle of Chanukah. Our latkes are not fried, but they do use a bit of oil. Try them this week.
~*~ ~*~ ~*~
Healthy Potato Latkes
from Healthy Holidays, by Marilu Henner Green (no applesauce) / Yellow (with applesauce) * Serves 6
2 Tablespoons plus 6 teaspoons canola oil
1 medium organic Spanish onion, diced
6 medium organic baking potatoes
2 large cage-free eggs
2 Tablespoons matzo meal
1/2 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
Preheat the oven to 350F. In a heavy nonstick saucepan over low heat, put 2 Tablespoons of the oil. Add the onion and saute until softened, about 10 minutes. Cool.
Coarsely grate the potatoes into a mixing bowl. Squeeze out the excess liquid or drain in a colander. Transfer the potatoes to a bowl and mix in the sauteed onion, eggs, matzo meal, garlic powder, salt, and pepper.
Grease a 12-cup non-stick muffin pan well, and pour 1/3 cup of the potato mixture into each muffin cup. Smooth the tops lightly and spoon 1/2 teaspoon oil over each. Bake about 45 minutes, or until firm and brown at the edges. Remove from the oven and run a small, sturdy rubber spatula around the edges of the latkes to release them. You can leave them in the pan 15-30 minutes to keep hot. Serve the latkes hot with applesauce.
Traditional Applesauce
from Healthy Holidays, by Marilu Henner Purple * Serves 8
4 pounds organic apples, cored, peeled, and quartered
1/2 cup Sucanat®
1/2 teaspoon ground cinnamon
1 Tablespoon strained fresh organic lemon juice
In a large saucepan, combine the apples, Sucanat®, cinnamon, and 1/2 cup water. Bring to a boil over medium-high heat, then lower the heat to medium-low, cover and simmer 10 minutes. Uncover and cook, stirring frequently, about 15 minutes, or until the apples are very tender. Cool. Use a slotted spoon to transfer the apples to a food processor. Puree the apples. Return the puree to the saucepan and simmer a few more minutes, stirring until it is the desired thickness. Add the lemon juice and more Sucanat®, if needed, stirring to blend.
If you don’t have a food processor, use a handheld potato masher or an immersion (stick) blender to puree the apples.
Donna Erickson was the nanny and surrogate grandmother to Marilu’s boys for many years. This is her recipe for a meal that will make you feel lean, clean, and healthy.
The addition of a whole grain to the soup makes it a very filling and nutritious meal.
During the holiday season, we often enjoy simple foods like this soup. Eating clean and simple between parties will help you stay balanced, keep you from gaining weight, and increase your energy level.
Add vegetable concentrate to 2-1/2 quarts hot water, or adjust water to taste. Add onions, parsley, celery, carrots, and zucchini and cook soup on low heat for 10-15 minutes. Add cabbage and green beans. Continue cooking on low heat for another 5 minutes. Don’t overcook the vegetables.
Soup may be served as is for a snack or mini-meal, or with 1/2 cup to 1 cup Rice & Rye (per serving) for a more filling meal.
1 cup brown rice
1 cup rye (the whole grain, not flour or flakes – rye grain is often called rye berries)
4 cups water
Rinse grains under running water in a strainer. Add to pot and cover with the water. Bring to a boil over medium-high heat, then reduce the heat to low and cover, to maintain a simmer. Simmer about 25 minutes, or until the water has been absorbed.
Avocados * A healthy plant-based fat source, rich in cholesterol-lowering phytosterols and high in the anti-oxidant glutathione. Use in place of butter or margarine, mash plain or with bananas for young children, and use as a base for dips and dressings.
Blueberries/Blackberries * Packed with tannins, anthocyanidins, flavonoids, polyphenols, and proanthcyanidins that have been linked to prevention and reversal of age-related mental decline, and powerful anti-cancer effects. Use frozen organic berries when fresh are not available.
Cantaloupes * Only 56 calories/cup, the cantaloupe is nutrient dense with huge amounts of vitamin C and beta-carotene, as well as folate, potassium, fiber, thiamin, niacin, pantothenic acid, and vitamin B6. Blend 1/2 melon with 1 cup ice for a cantaloupe slushie.
Carrots/Beets * High in fiber and in antioxidants like caratonoids and beta-cyanin (inhibits cell mutations – critical in reducing cancer risk). Shred raw and add to salads and wraps/sandwiches; steam or roast for side dishes; add to soups and other one-pot meals. Add juice to soups, and use as base in juice drinks.
Flax seeds * Rich in lignans and omega-3 fatty acids, they help lower cholesterol, relieve constipation, and help reduce the risk of cancer and heart disease. Use ground seeds in oatmeal, or add to whipped frozen bananas, stewed apples, and fruit/veggie smoothies. Scientifically documented benefits come from raw ground flax seed, not from flax seed oil.
Green lettuce * Low in calories, containing an abundance of phytonutrients, plant proteins, vitamins, minerals, and fiber. Eat salad with lettuce every day. Children often prefer plain, undressed leaves.
Kale * A high-nutrient, high-fiber green vegetable that’s great in soups and other main dishes. Just chop it up and give it plenty of cooking time with other food. Also a great side dish, sauteed with some onion, and then braised with some veggie stock. Dry roast it for kale chips.
Sesame seeds * Rich in minerals calcium, magnesium, copper, iron, manganese, and zinc, as well as vitamins and fiber. Also contain unique cancer-fighting lignans. Grind to a powder to sprinkle on foods, or “garnish” dishes with a teaspoon of sesame seeds per serving. Grind fresh to make tahini, and use it as a dip base.
Strawberries * High in folic acid, flavonoids, iron, and vitamin C, as well as dietary fiber and potassium – all for only 60 calories/cup. This is one place to spend the money and buy organic. Frozen berries are good in the off-season. Use in fruit/veggie smoothies, or on salads (dress with balsamic vinaigrette). Or just eat them – yum.
Tomatoes * Consumption of tomatoes (especially cooked tomatoes) has been linked to a dramatic reduction in common cancers. The phytochemical lycopene is protective against prostate cancer, breast cancer, endometrial cancer, lung cancer, and colorectal cancer. Tomato sauces are easily served with any grain and most animal protein, and are part of nearly every ethnic cuisine.
Spend 21 days at Marilu.com and you’ll be organized for the upcoming holiday season (no matter which holidays you celebrate) under Coach JanB’s guidance.
Prepare and organize your home
Plan your gift and grocery budgets
Plan your menus and prepare delicious healthy meals from traditional and vegan holiday recipes
Oops! We had a little computer failure and today’s recipe is being posted way late. So we give you a full meal of recipes.
These are good, solid, family dinner recipes that offer a simple (and easy) twist on the food your family is probably used to eating. Give them a healthier option, and show them how much you love them.
Upside-Down Garlic Chicken Blue * Serves 4
1 whole free-range chicken
1 garlic bulb
cinnamon
Preheat the oven to 350F. Wash the chicken inside and out, and remove the insides of the chicken. Cut off both ends of the garlic bulb so the cloves are exposed on both sides. Place the garlic bulb in the chicken cavity.
Sprinkle the chicken with cinnamon on the inside, generously. Sprinkle cinnamon on the outside of the chicken as well. Place in a baking pan, breast side down (it keeps the breast moist). Bake 18-20 minutes per pound, basting occasionally with pan drippings.
Let the chicken rest for 15 minutes before carving. During that time, make the gravy.
Chicken Gravy Blue * Makes 1-2 cups
pan drippings
Earth Balance margarine
2 Tablespoons brown rice flour
up to 2 cups vegetable stock (we like Imagine Foods No-Chicken Broth for this)
Spoon the fat from the pan drippings, leaving 2 Tablespoons of fat in the pan. If there is not enough fat in the drippings, add Earth Balance margarine to get to 2 Tablespoons.
Put the pan on a burner over medium low heat. Whisk in 2 Tablespoons of flour. Cook, stirring constantly, for about a minute, so the flour taste cooks out. Then add 1 cup broth, whisking constantly. As the gravy thickens, add more broth to get the consistency you want. Taste and season with salt and pepper as needed.
Scrub the potatoes (leave the peels on) and cut them into 1″ chunks. Place them in a medium pot with the peeled clove of garlic, and cover with cold water by 1″. Bring to a boil, and boil for 20 minutes. Drain the potatoes well, so no water remains in the pan (the garlic stays, though).
Put the margarine and soy creamer in a microwave-safe glass measuring cup and heat for 20-30 seconds to melt the margarine and heat the soy creamer. Do not boil.
Mash the potatoes with a potato masher (or rice them with a ricer). They won’t be completely smooth because of the peels. Slowly add some of the heated margarine and soy creamer, mashing a little more. Add more of the margarine and soy creamer to get to the consistency you like. Season with paprika, salt, and pepper. Serve with gravy or margarine.
Green Beans in Dijon Vinaigrette adapted from a recipe by Ingrid Hoffman
Purple * Serves 4
1/4 pound string beans, ends snipped
1/2 medium shallot, finely chopped
1 heaping tablespoon Dijon mustard
1 teaspoon sherry vinegar
Salt and freshly ground black pepper
Steam the green beans over boiling water for 5-7 minutes. While they are steaming, make the dressing.
In a large bowl, whisk the shallots, mustard, and vinegar together. Season with salt and pepper.
Drain the beans and toss them with a few Tablespoons of the dressing. Do not reheat before serving (room temperature is fine).
Can be served chilled. Leftovers are great on a salad.
One of the concepts of the Total Health Makeover® is that eating mostly “wet” foods at a meal will improve your digestion and help you with weight loss. Fill 2/3 of your (9″ or 10″) plate with wet foods, and the other 1/3 with concentrated foods for a healthy meal.
So what are wet foods?
Foods that are high in water content – either naturally, or by the way they were prepared – are “wet.”
Most fruits are wet foods.
Many vegetables are wet foods, especially when they’re steamed.
Some prepared foods, like soup and smoothies, are wet foods.
Okay, so what are concentrated foods?
Foods that have a greater density (remember high school science class? density is basically cramming more molecules in the same space) are harder to break down. We call them “concentrated” foods. There’s nothing wrong with eating concentrated foods – in fact, they offer wonderful nutritional benefits. Just don’t fill up on them. You already know how that makes you feel – it’s basically the traditional Thanksgiving dinner feeling of Too.Much. and It’s.Not.Moving.
Animal protein is a concentrated food.
Starches (grains, starchy veggies like potatoes) are concentrated foods.
Legumes (beans) are concentrated foods.
Nuts and seeds are concentrated foods.
Dried fruits are concentrated. You know, because they took out the water.
Remember – 2/3 wet and 1/3 concentrated foods. It’s easy if you serve a green salad and a side or two of veggies with your concentrated food entree. Your digestion will thank you. And so will the scale.
, by Marilu Henner
