Food & Recipes

  • Vegetarian Mixed-Bean Chili Express

    6 cloves garlic, minced or crushed
    1 tablespoon chili powder (preferably a dark variety, such as ancho)
    1 tablespoon dried oregano
    1 1/2 teaspoons ground cumin
    1/2 teaspoon crushed red pepper
    1 can (28 ounces) low-sodium diced tomatoes
    1 1/2 cups cooked or 1 can (15 ounces) pinto beans, rinsed and drained
    1 1/2 cups cooked or 1 can (15 ounces) black beans, rinsed and drained
    1 1/2 cups cooked or 1 can (15 ounces) small red or red kidney beans, rinsed and drained
    3 cups hot water
    1 1/2 cups dry textured vegetable protein
    1 cup frozen whole-kernel corn
    1/4 cup low-sodium soy sauce
    1 tablespoon hot-pepper sauce
    1 tablespoon onion powder
    1 tablespoon unsweetened cocoa powder
    1 teaspoon sugar
    2 tablespoons cornmeal or masa harina
    Salt to taste

    Steam-fry the garlic in a large, heavy nonstick skillet for 2 minutes. Add the chili powder, oregano, cumin, and red pepper and stir-fry for 1 minute. Add the tomatoes (with juice), beans, hot water, vegetable protein, corn bell pepper, soy sauce, hot-pepper sauce, onion powder, cocoa, and sugar. Bring to a boil, then reduce the heat, cover, and simmer for 15 to 30 minutes. During the last 5 minutes of cooking sprinkle the cornmeal or masa harina over the top and stir thoroughly. Season with the salt.


    Per serving (6): 329 calories, 26 g protein, 57 g carbohydrates, 7 g sugar, 2 g total fat, 4% calories from fat, 0 mg cholesterol, 16 g fiber, 457 mg sodium  

  • Black Bean Soft Tacos

    Tofu Sour Cream
    1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled
    1/2 teaspoon sugar
    1/4 teaspoon salt

    Place the tofu, lemon juice, sugar, and salt in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week.

     

    Tacos
    8 corn tortillas (6-inch)
    1 1/2 cups Vegetarian “Refried” Beans made with black beans*
    2 cups Low-Fat Guacamole**
    1 cup no-sugar-added tomato salsa
    4 cups finely shredded green cabbage or lettuce
    1 cup Tofu Sour Cream

    Heat the tortillas (see note). Spread about 3 tablespoons of beans down the middle of each tortilla. Top with guacamole, salsa, cabbage or lettuce, and tofu sour cream. Eat out of hand with lots of napkins!

    Per serving (8): 174 calories, 10 g protein, 33 g carbohydrates, 3 g sugar, 1 g total fat, 7% calories from fat, 0 mg cholesterol, 7 g fiber, 557 mg sodium

  • How Low Can You Go?

    Nutritionists have known for a while now that watching your fat intake could prevent breast cancer; a new study now suggests such scrutiny may also prevent ovarian cancer. The Journal of the National Cancer Institute reported that postmenopausal women who trimmed their daily fat intake to 20 percent (instead of the average of 35 percent) reduced their risk by 40 percent in just four years.

    By Celia Shatzman
  • Vegetarian “Refried” Beans

    4 1/2 cups cooked or 3 cans (15 ounces each) black, small red, kidney, or pinto beans, rinsed and drained.
    1 small onion, finely chopped
    2 tablespoons red wine vinegar
    1 teaspoon salt
    1 teaspoon ground cumin
    1 teaspoon dried oregano
    1 teaspoon dried garlic granules
    1 teaspoon chili powder
    Hot-pepper sauce to taste (optional)
    A few dashes of liquid smoke (optional)

    Place the beans, onion, vinegar, salt, cumin, oregano, garlic granules, chili powder, hot-pepper sauce, if desired, and liquid smoke, if desired, in a food processor. Blend for several minutes or until very smooth. Transfer to a serving bowl, cover, and refrigerate.

    For hot dip, microwave on high for about 3 minutes or heat in a skillet, stirring constantly.

  • Fight Ulcers With Arugula

    You may find the latest remedy for painful peptic ulcers not at your local drugstore, but in your salad instead. Researchers recently discovered that Eruca sativa, an herb also known as rocket or arugula, helps reduce stomach-acid secretion that can irritate gastric ulcers, the type of peptic ulcers that form in the abdominal wall and can cause severe pain.

    By Sarah Toland
  • Low-Fat Guacamole

    5 ounces fresh green beans or frozen small whole green beans
    1/2 cup reduced-fat firm or extra-firm silken tofu
    3 tablespoons lemon juice
    2 cloves garlic, crushed
    1/2 teaspoon ground cumin
    1/4 cup chunky no-sugar-added tomato salsa

    1. Cook the green beans and lima beans in enough water to cover for about 5 minutes or just until tender but not mushy. Drain well, transfer to a food processor, and blend until smooth.
    2. Add the tofu, lemon juice, garlic, salt, and cumin and blend until smooth. Add the salsa and pulse briefly to mix. Scoop into a covered bowl and refrigerate.

  • Bulgur Wheat and Quinoa Pilaf

    1 cup bulgur wheat
    1 cup quinoa
    1 large onion, chopped
    1 cup chopped celery
    1/4 cup minced fresh parsley
    1 teaspoon crushed dried rosemary or dried thyme or oregano
    Salt to taste

    Place the bulgur and quinoa in a dry, heavy skillet (such as cast-iron), stir-fry pan, or wok over high heat and cook, stirring constantly, until the grain smells toasty. Remove from the heat immediately and set aside.

    Steam-fry the onion and celery in a large nonstick saucepan with a tight lid until the onion begins to soften. Add the broth, bulgur, quinoa, parsley, and rosemary, thyme, or oregano. Bring to a boil over high heat, then reduce the heat to low and cook, uncovered, for 20 minutes. Let stand for 5 minutes. Fluff with a fork and season with the salt.

  • Chocolate-Dipped Strawberries

    1/4 cup Wax Orchards fudge topping
    12 large fresh whole strawberries, cleaned, with stems

    Heat the topping in a small saucepan just until softened. Divide equally into 2 small bowls. Hold strawberries by the stem ends, dip in the topping, and enjoy!

    MAKES 2 SERVINGS

    Per serving: 125 calories, 1 g protein, 29 g carbohydrates, 23 g sugar, 1 g total fat, 5% calories from fat, 0 mg cholesterol, 4 g fiber, 41 mg sodium

  • Lemon and Artichoke Tagine (Moroccan Stew)

    2 tablespoons whole-wheat flour
    12 ounces low-fat chicken substitute strips, such as Yves Veggie Chicken Tenders,
    Lightlife Smart Menu Chik’n Strips, or Morningstar Farms Meal Starters Chik’n
    Strips
    1 large onion, sliced
    6 cloves garlic, chopped
    2 cups sliced mushrooms
    1 large green or red bell pepper, cored, seeded, and cut into chunks
    2 cups low-sodium vegetarian broth
    1 tablespoon group coriander
    1/2 tablespoon black pepper
    1/4 teaspoon ground turmeric
    1/4 teaspoon ground ginger
    1/4 teaspoon paprika
    1/4 teaspoon crushed red pepper
    1 lemon, with peel, sliced and seeded
    1 jar (7 ounces) marinated artichoke heart quarters, rinsed under hot water and drained
    Salt to taste

    Place the flour in a shallow dish and roll the chicken substitute strips to coat. Place the strips in a large, heavy, deep nonstick skillet or stir-fry pan over medium-high heat and cook until browned. Remove from the pan and set aside.

    Add the onion and garlic to the skillet and steam-fry until soft, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwaveable dish, cover, and microwave on high for 7 minutes.)

    Add the strips, mushrooms, bell pepper, broth, coriander, parsley, black pepper, tumeric, ginger, paprika, and red pepper. Place the lemon slices on top of the stew, cover reduce the heat, and simmer for 30 minutes.

    Remove and discard the lemon slices. Stir in the artichokes and cook just until heated. Season with salt and serve immediately.

    MAKES 4 SERVINGS

    Per serving: 165 calories, 20 g protein, 25 g carbohydrates, 3 g sugar, 1 g total fat, 3% calories from fat, 0 mg cholesterol, 10 g fiber, 584 mg sodium

  • The Diabetes Cure

    Rosa Gonzalez knew firsthand about the disasters of type-2 diabetes—a condition that results when your body stops responding normally to insulin, a hormone that pulls sugar from the bloodstream into cells, where it’s used for energy.

    Forget counting carbs. Here's the new way to reverse this disease.
    By William Gottlieb