Easy Brown Bread
3/4 cup white flour
1 1/2 cups whole wheat flour
3 tablespoons bran
2 tablespoons wheatgerm
2 heaping teaspoons baking powder
1 level teaspoon salt
2 teaspoons molasses
2 cups milk
1. Mix all dry ingredients together in a large bowl.
2. Add molasses and milk.
3. Place in well-oiled loaf tin and bake in oven preheated to 400 degrees for 20 minutes or until risen.
4. Reduce the heat to 325 degrees and bake for further hour.
5. Run a knife around the tin and ease the bread out.
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Quinoa and Black Bean Salad
1 1/2 cups quinoa
1 can black beans, drained
1 1/2 tablespoons red-wine vinegar
1 can yellow corn, drained
1 green bell pepper, diced
4 teaspoons dried coriander
For dressing:
5 tablespoons fresh lime juice, or to taste
1 teaspoon salt
1 1/4 teaspoons dried cumin, or to taste
1/4 cup olive oil
1. Rinse quinoa in cold water then cook in 3 cups boiling water until all water absorbed.
2. While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.
3. Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, and coriander and toss well.
4. Make dressing - in small bowl whisk together ingredients then drizzle over salad and toss well.
5. Refrigerate for few hours before serving.
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Three Bean Salad
1 can kidney beans, drained
1 can garbanzo beans (chickpeas), drained
1 can black beans, drained
1/2 red onion, diced
1 red bell pepper, diced
1 garlic clove, pressed
For dressing:
1/4 cup olive oil
1/4 cup red wine vinegar
1 tablespoon sugar
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1. Combine all ingredients in large bowl.
2. Refrigerate for a few hours before eating.
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Lentils and Rice
(This is a basic combination of ingredients that you should feel free to modify with different spices / flavors / etc.)
1/2 cup brown rice
1/2 cup lentils
2 cups water
1 can peas, drained
1 cube vegetable bouillon (optional)
1. Boil rice, lentils, bouillon, and water together until all water absorbed.
2. Stir in peas and serve right away.
(Optional: grated parmesan cheese on top)
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Black Beans and Corn
(Again, a basic combination of ingredients that you should feel free to modify or add to with different veggies / spices / etc.)
1 can black beans, drained
1 can yellow corn, drained
Mexican seasoning to taste
1. Combine ingredients and heat stove-top.
2. Serve as is or add cheese / sour cream / salsa to make it into burrito / fajita / quesadilla dish.
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Banana Smoothie
1 frozen banana (should be one that you froze when it was getting black - very overripe, and therefore very sweet)
1 cup vanilla soy milk
Blend the two for a quick and easy smoothie that tastes more like a shake!
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Mushroom Pasta Sauce
3 tablespoons butter
3 cups sliced mushrooms
1/3 cup white wine
1 1/2 tablespoons flour
1 1/4 cups milk
Salt and pepper to taste
1. In saucepan, melt butter over medium heat. Add mushrooms and saute until they become soft and begin producing own juide.
2. Add wine, turn heat to high, and cook until wine has been absorbed.
3. Turn heat to low, and add flour.
4. Slowly add milk and stir until sauce thickens. Season with salt and pepper.
5. Pour over hot pasta.
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Too-Easy Eggplant Parmesan
Sliced eggplant, lightly coated in salt and olive oil
Oregano and basil to taste
1 jar tomato pasta sauce
Shredded mozzarella / parmesan
1. Preheat oven to 350 degrees F.
2. Cook eggplant over medium heat for about 2 minutes per side.
3. Place eggplant in single layer in ungreased baking dish and add spices.
4. Pour as much pasta sauce over eggplant as will suit you.
5. Add as much shredded cheese as will suit you.
5. Bake for 30 minutes / until cheese starts to brown.
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Swiss Chard With Chickpeas & Raisins*
2 cloves garlic
1 bunch Swiss chard (leaves chopped, no stems)
1 can chickpeas (drained and rinsed)
1/2 cup raisins
salt & pepper
1. In a large skillet, over medium heat, add olive oil and heat for one minute.
2. Add garlic and cook for one minute.
3. Add chickpeas, raisins, chard, salt, and pepper.
4. Cook, stirring occasionally, until chard has wilted (about 10 minutes).
*Feel free to add a grain to this dish (brown rice, cous cous, bulgur, quinoa, etc.) to make it even heartier.
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Vegetarian Snacks / Other Ideas
• hard boiled eggs
• string cheese
• yogurt (organic / free of artificial ingredients)
• applesauce (easy to make from scratch!)
• hummus (also easy to make from scratch!) with raw veggies
• frozen edamame, microwaved / boiled
• apples / celery with (all natural) peanut butter
• canned soups (free of artificial ingredients)
• instant / stove-top oatmeal (especially topped with blueberries or other fruit)
• dried fruit
• nuts
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