Hot and spicy goodness

Servings: 6
Prep Time: 20 minutes
Cooking Time: 30 minutes

(Cooked beans needed)

1 large onion, chopped
1 large green pepper chopped
3 cups okra, sliced into 1 inch pieces
2 (16 oz.) cans chopped tomatoes, drained
2 (8 oz.) cans tomatoe sauce
1/4 cup fresh parsley, chopped
1 tsp. basil
1/2 tsp. red pepper
2 tsp Tabasco sauce
2 cups cooked beans

Saute onion and green pepper in a small amount of water for 5 minutes. Add okra, tomatoes, tomatoe sauce, and spices. Cover and cook over low heat for 15 minutes. Add beans and cook an additional 10 minutes.

Serve over shrimp, fish, rice, noodles, or potatoes.

A deluxe spicy veggies sauce you can serve over bread or pasta for a main course meal.

Servings: 4
Prep Time: 20 minutes
Cooking Time: 20 minutes

1 onion, sliced
8 medium mushrooms, sliced
1 green pepper, cut into small pieces
2 zucchini, sliced
1 cup green bean pieces
2 chopped tomatoes
1 cup corn kernels
2 tbsp. low sodium soy sauce
See seasoning choices below

Suggested seasonings:

1. 1/2 tsp. basil, 1/2 tsp.oregano, 1 tbsp. parsley
2. 1 tbsp. fresh coriander, chopped, 1/2 tsp. turmeric, 1 tsp. cumin
3. 1/2 tsp. basil, 1/2 tsp. dill weed, 1/2 tsp. cumin, 1/2 tsp. paprika

Saute onions and mushrooms in 1/2 cup water for 5 minutes. Add remaining vegetables and seasonings, plus 1/2 cup water. Cover and simmer over low heat for 15 minutes, stirring occasionally. mix 1 tbsp. cornstarch or arrowroot in 1/4 cup cold water. Add to vegetable mixture while stirring. Cook and stir until thickened ( approximately 5 minutes). Serve over brown rice, potatoes, spinach pasta, or whole grain bread.

A gluten free and delicious meal.

Servings: 8
Prep Time: 20 minutes
Cooking Time: 2.5 hours

2 cups dry white beans
8 cups water
2 onions, chopped
2 cloves garlic, minced
1/3 cup fresh coriander, chopped
2 carrots, sliced
2 potatoes, chunked
2 tbsp. low sodium soy sauce
a dash of cayenne pepper
1 tbsp. ground cumin
1/2 tsp. allspice
1 tsp. paprika
a dash of black pepper
2 tomatoes, chopped

Add beans and water to a large pot, cook for 1.5 hours. Add remaining ingredients, except for tomatoes, cook for an additional 45 minutes. Add tomatoes, cook another 15 minutes.  Garnish with more coriander if desired.

A rich and satisfying healthy meal.

Servings: 6-8
Prep Time: 15 minutes
Cooking Time: 1.5 hours

8 cups water
5 medium sweet potatoes or yams
4 carrots, sliced thinly
1 medium onion, chopped
1 bay leaf
2 tbsp.low sodium tamari
2 tbsp. lemon juice
1 tsp. paprika

Peel the sweet potatoes and cut them in chunks. Place 8 cups water in a large soup pot. Add potatoes, carrots, onions, and bay leaf. Cover and simmer over low heat about 1 hour. Add tamari, lemon juice, and paprika. Simmer for 15 more minutes. Serve with fresh french bread or bread sticks.

A healthy and hearty meal or topping.

Servings: 4-6
Prep Time: 15 minutes
Cooking Time: 30 minutes
(Cooked Beans Needed)
see how to cook kidney beans

4 cups cooked kidney beans
1/2 cup water
2 onions, chopped
1 green pepper, chopped
1 stalk celery, chopped
1 clove garlic, crushed
2 (16 oz.) cans tomatoes, cut up
2 tbsp. chili powder
2 tsp. ground cumin

Place water, onions, green pepper, celery, and garlic in a medium sauce pan and saute over high heat for 3-4 minutes.  Add remaining ingredients, bring to boil, reduce heat and simmer for 25 minutes.

Tips: Serve over brown rice or baked potatoes, or serve as is for a hearty meal topped with chopped onions, diced green chilis, or shredded greens. Fresh tomatoes may be used instead of canned. Other beans may be used instead of kidney beans, such as black beans, or white beans.

A sweet and tangy side dish to sparkle the senses.

Servings: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes

5 large carrots, sliced
1/2 in chunk of ginger root, grated
1/2 orange rind, grated
1 tbsp. honey

Cook the carrots in 1/2 inch of water until tender (about 15 minutes). Add ginger, orange rind, and honey, stir well. serve hot.

A super nutritious favorite the whole family can enjoy.

Servings: 4
Prep Time: 30 minutes
Cooking Time: 20 minutes

2 cups broccoli pieces
2 cups cauliflower pieces
2 cups zucchini pieces (1 inch)
1/2 cup oil free Italian dressing
2 cups tomatoes, chopped
1/2 cup mushroom halves
1/4 cup chopped parsley
1 tbsp. cornstarch or arrow root
1/2 cup oil free Italian dressing
1/2 cup nut or rice milk
1/2 pound spinach spaghetti, cooked and drained

Cook cauliflower, broccoli and zucchini in 1/2 cup water and 1/2 cup Italian dressing for 5 minutes. Add tomatoes, mushrooms and parsley. Cook an additional 10 minutes. mix 1 tbsp. cornstarch in a small amount of water. add to vegetable mixture while stirring. Cook and stir for 1 minute. Remove from heat and place in a serving bowl.

Mix 1/2 cup dressing with milk choice. Heat just to boiling. pour over cooked spaghetti and toss to mix well. Place in a serving bowl. Serve the noodles as a base for the vegetable mixture.

A flavorful heart healthy dish in the New Orleans tradition.

Servings: 8
Prep Time: 30 minutes
Bake Time: 1.5 hours

2 eggplants, cut into small chunks
2 onions, chopped
2 green peppers, chopped
2 cloves garlic, pressed
3 cups canned tomatoes
1 tbsp. low-sodium tamari
1/2 tsp. basil
1/2 tsp. thyme
1 cup whole wheat breadcrumbs
1/4 tsp. cayenne pepper

Saute onion, garlic, green pepper, and eggplant in 1/2 cup of water for 5 minutes. Add tomatoes, breaking them up with a fork. Stir in seasonings. Cook until eggplant is tender, about 20 minutes.  Place this mixture in a large baking dish. Sprinkle with bread crumbs and cayenne.  Bake at 350 degrees for 30 minutes.