Posts in category: Health

Savory Tamale Breakfast Bowls

Instant polenta or grits stand in for masa harina in these bowls that get their Southwest flavors from prepared salsa and a dash of chili powder. Feel free to swap out the kidney beans for whatever legume you have on hand (even lentils) and load the bowls up with extra veggies. If you like, you can also garnish with a wedge of lime for drizzling over the top. Southwest flavors work beautifully to transform instant grits into a comforting savory bowl the whole family will enjoy.

INGREDIENTS 

• 1 cup instant polenta or grits
• 1 15-oz. can kidney beans, rinsed and drained
• 1 teaspoon chili powder
• 1 cup prepared salsa
• 1 large avocado, peeled, pitted, sliced
• Cilantro leaves, for garnish

INSTRUCTIONS

1. Cook instant polenta according to package directions.
2. Meanwhile, combine kidney beans, chili powder and ¼ cup water in a medium saucepan. Heat over medium-low heat 2 minutes, or until warmed through.
3. Divide the polenta among 4 bowls. Top each serving with ⅓ cup kidney beans, ¼ cup salsa, ¼ avocado, and a sprinkling of cilantro leaves.

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Easy Black Bean Salad

Dressed with cilantro, lime juice and zest, and balsamic vinegar, this easy black bean, tomato, and corn salad will keep you powered up for hours. As co-creators Ann and Jane Esselstyn write, “We could eat this salad for every meal in summer, even breakfast.”

We could eat this black bean salad for every meal in summer, even breakfast. This is the salad I make when I have to take a dish to an event because it is so quick to make, and everyone comes back for seconds. This black bean salad recipe is the best advertisement for delicious no-oil eating. It is easy to expand by adding more tomatoes or frozen corn.

INGREDIENTS 

• Two 16-ounce cans black beans drained and rinsed WELL!
• 1 very large tomato, chopped
• 1 package frozen corn
• ½ Vidalia onion, chopped
• 1 can sliced water chestnuts, drained and rinsed
• 1 bunch cilantro, chopped
• ½ lime, juice and zest
• 3 tablespoons balsamic vinegar or more to taste

INSTRUCTIONS

1. Add beans, tomatoes, corn, onion, and water chestnuts to a bowl (glass looks pretty) and mix. Rinsing the beans well keeps the salad from looking gray.
2. Add cilantro, lime, and balsamic vinegar and mix again. Serve alone or with cucumber open-faced sandwiches for a perfect meal.

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Red Lentil Rotini With Silken Leeks And Shiitakes

This truly one-pot meal lets you cook the veggies and pasta all at the same time. As the leeks and dried mushrooms boil with the red lentil rotini, they turn the cooking water into an aromatic broth that makes a lovely sauce. Meanwhile, the leeks take on a light, buttery texture that melds deliciously with noodles. Because red lentil pasta cooks faster than other pastas, it’s best not to substitute whole grain pastas for the rotini here; the timing of this recipe is carefully synced.

In this satisfying one-pot meal, red lentil pasta, mushrooms, fresh rosemary, and leek are the perfect companions—and it’s ready in 15 minutes.

INGREDIENTS 

• 1 lemon
• 1 8.8-oz. package of dry red lentil rotini
• 3 cups sliced leeks
• ¾ cup sliced dried shiitake mushrooms or other dried mushrooms
• 2 teaspoons finely chopped fresh rosemary
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. Bring a large pot of water to boiling. Remove 1 tsp. zest from lemon. Cut the lemon into wedges and set aside.
2. Add lemon zest, rotini, leeks, mushrooms, and rosemary to the pot. Boil 7 to 8 minutes or until pasta is al dente. Reserve 3 cups cooking water. Drain pasta and vegetables. Return pasta and vegetables to pot. Add enough of the reserved cooking water to moisten the pasta; toss to coat. Season with salt and pepper. Serve with the reserved lemon wedges to squeeze over top.

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Fresca Bean Salad

If you’ve got a can of beans, you’re halfway to whipping up a quick and wholesome meal, as this scrumptious bean salad proves! Chow down. Or lighten up. To make this a heartier dish, add 1½ cups cooked quinoa. Warm quinoa gives the dish a delightful hot-cold contrast. Conversely, the dish can be made lighter by adding 2 cups of fresh greens, like spinach or romaine.

INGREDIENTS 

• 1 can (15 ounces) black beans, drained and rinsed (1½ cups)
• 1 medium carrot, shredded (about 1 cup)
• ½ small red onion, minced (about ¼ cup)
• 1 cup cherry tomatoes, halved
• 2 tablespoons fresh cilantro, diced
• 1 avocado, diced
• ½ lime, juiced
• 1½ tablespoon garlic granules or powder
• 1 teaspoon ground cumin
• 2 generous pinches of cayenne pepper, or to taste

INSTRUCTIONS

1. In a large bowl, mix the beans, carrots, onion, tomato cilantro, lime juice and spices. Stir in the avocado just before serving and enjoy.

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Tartines With Wasabi-Ginger Beet And Avocado

Up your avocado toast game with a mix of grated beet, fresh ginger, and wasabi-infused avocado. Who needs butter when you’ve got toast toppers like this? Sushi seasonings such as ginger, wasabi, and rice vinegar add bright flavor notes to these jewel-tone tartines, a French version of the open-faced sandwich. If beets aren’t your thing, feel free to substitute grated carrots, which are just as sweet and colorful. And if you can’t find German-style rye bread, any whole grain bread will taste great in this satisfying open-face sandwich.

INGREDIENTS

• 2½ teaspoons unseasoned rice vinegar or apple cider vinegar
• 1 teaspoon grated fresh ginger
• 1 large beet (6 oz.), shredded
• Sea salt and freshly ground black pepper, to taste
• 2 avocados, halved and seeded
• 1 to 2 teaspoons wasabi paste
• 4 slices whole grain rye or sourdough bread, toasted
• ¾ cup broccoli sprouts or alfalfa sprouts

INSTRUCTIONS

1. In a bowl stir together 1½ tsp. of the vinegar and the ginger. Add beet; toss to coat. Season with salt and pepper.
2. Scoop avocado flesh into a separate bowl. Mash avocado with the wasabi paste and the remaining 1 tsp. vinegar. Season with salt and pepper.
3. To assemble, spread toast slices with mashed avocado mixture. Top with beets and sprouts.

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Mint Lemonade Chickpea Salad

The only salad dressing you need to turn this simple chickpea, cherry tomato, and spinach salad into a masterpiece is fresh mint, lemon juice, and salt and pepper. Each bite of this mint lemonade chickpea salad is like a drop of sunshine for your taste buds. Mint and lemon are no flavor strangers, and although both can be quite bold, they work wonderfully together, especially in this dressing.

INGREDIENTS

• 2 cups cooked chickpeas, or 1 ¼ (15-ounce) cans, drained, rinsed, and cooled to room temperature
• ¾ cup quartered cherry tomatoes
• ¼ cup fresh lemon juice (from about 1 large lemon)
• 2 tablespoons packed, finely chopped fresh mint
• 2 cloves garlic, minced
• freshly cracked sea or Himalayan salt
• freshly cracked black pepper
• 6 oz. fresh spinach

INSTRUCTIONS

1. Place the chickpeas and quartered tomatoes in a medium bowl.
2. Whisk the lemon juice, mint, and garlic in a separate bowl; season with a few grinds of fresh Himalayan salt and pepper to taste.
3. Add the dressing to the chickpeas and tomatoes and toss.
4. Place a handful of spinach on each plate. Divide chickpea mixture among plates and serve, garnished with additional mint and lemon slices.

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Farro And Spinach Salad With Air-Fried Beets

Crispy beet slices add color and crunch to this luscious greens-and-grains salad. The chewiness of farro works well alongside juicy pears and crunchy beet chips. Red onion adds just enough sharpness to tie things together, and a drizzle of tangy orange vinaigrette takes it over the top. Writes a fan, “This salad is filling, refreshing and delish!”

With air-fried beets, tangy orange dressing, and chopped fresh pears, this salad packs a fruity punch with every bite. The secret to crispy beet chips is slicing them ultra thin: A sharp knife works, but a mandoline makes it even easier.

INGREDIENTS

• ⅓ cup orange juice
• 2 tablespoons red wine vinegar
• 2 tablespoons chopped walnuts, toasted
• 2 teaspoons pure maple syrup
• 2 teaspoons Dijon mustard
• Sea salt and freshly ground black pepper, to taste
• 2 medium-size red beets, peeled and cut into ⅛-inch-thick slices
• 6 cups fresh baby spinach
• 3 cups chilled cooked farro
• 2 fresh pears, cored and chopped
• ¼ cup chopped red onion

INSTRUCTIONS

1. For dressing, in a small blender place the first five ingredients (through mustard). Cover and process until smooth. Season with salt and pepper.
2. Preheat air fryer to 350°F. In a medium bowl toss beets with 2 Tbsp. of the dressing. Arrange beets in air fryer, overlapping slightly. Air-fry about 20 minutes or until evenly browned and ruffled- looking. (Beets may not be crisp). Transfer beets to paper towels and let stand 10 minutes. (Beets will crisp as they cool.)
3. Meanwhile, in a large bowl toss together spinach, farro, pears, and onion. Drizzle with the remaining dressing; toss to coat. Top servings with beet chips.

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Vegan Pimiento Cheesy Mac

This top-shelf vegan mac and cheese will delight young and old, plant-based or not. The scrumptious, cheesy flavor comes from a combination of chickpeas, jarred pimientos, nutritional yeast, and other seasonings. Shares one reader: “This is the first plant-based ‘mac-n-cheese’ I have enjoyed and will definitely make again.”

This scrumptious pasta recipe is turned into a restaurant-quality meal thanks to a homemade pimiento cheese sauce that’s so delicious you’ll want to lick the bowl. Chickpeas form the base of the luscious sauce, which gets seasoned with cheesy-tasting nutritional yeast, mustard, garlic powder, cayenne, and pimiento peppers. Feel free to use any shape of pasta you have on hand, but classic elbow noodles will really dial up the comfort factor of this quick and easy dish.

Tip: Saving some of the starchy pasta cooking water to stir in with the sauce is the secret to making this dish extra creamy.

INGREDIENTS

• 1 cup canned no-salt-added chickpeas, undrained
• ⅓ cup nutritional yeast
• ½ teaspoon dry mustard
• ¼ teaspoon garlic powder
• ⅛ teaspoon cayenne pepper
• ¾ cup unsweetened, unflavored plant-based milk
• ½ cup sliced scallions
• ½ cup jarred diced pimientos, drained
• 12 oz. dry whole wheat elbow macaroni
• Sea salt, to taste
• Freshly ground black pepper, to taste
• ¼ cup chopped fresh parsley

INSTRUCTIONS

1. For sauce, in a blender or food processor combine the first five ingredients (through cayenne). Cover and blend until smooth and creamy, gradually adding plant-based milk. Stir in scallions and pimientos.
2. Cook macaroni according to package directions. Reserve ½ cup of the pasta cooking water; drain pasta. Return pasta to pot. Stir in sauce; stir in as much of the reserved pasta cooking water as needed to make creamy. Season with salt and black pepper. Sprinkle with parsley.

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