South of the Border Beans and Rice

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 medium green bell pepper, seeded and chopped
• 1 medium red bell pepper, seeded and chopped
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 16 ounces reduced-sodium vegetable broth
• 1 cup uncooked brown rice*
• ½ teaspoon cumin
• ⅛ teaspoon turmeric
• 1 can (15 ounces) black beans, drained and rinsed (or use no salt added)
• 12 ounces corn kernels, no-salt-added canned or frozen
• 1 can (4 ounces) mild green chiles, diced
• 1 can (14 ounces) diced tomatoes, drained
• Salt and freshly ground black pepper to taste

*Unlike white rice, brown rice retains its outer layer of bran and its germ. This results in more fiber and nutritional value. Brown rice also has a mild nutty flavor, as opposed to the bland flavor of white rice.

Directions

1. In medium pot, heat oil over medium-high heat. Add peppers, onion, and garlic and sauté for about 4 minutes.
2. Stir in broth, rice, cumin, and turmeric. Bring to boil. Reduce heat, cover and simmer for 45–50 minute or until rice is tender (do not stir during this time). Then gently stir in beans, corn, chiles, and tomatoes. Heat through and let stand 5 minutes. Season to taste with salt and pepper and serve.

Peanut Sauce Stir Fry and Tempeh Skewers

Peanut Sauce Ingredients

• 5 tablespoons natural peanut butter (smooth or chunky)
• 5 tablespoons warm water
• 1 tablespoon seasoned brown rice vinegar
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon raw honey
• Dash of cayenne pepper

Stir fry and Skewers Ingredients

Directions

• 6 cups chopped broccoli
• 2 cups sliced carrots
• 2 cups sliced red bell pepper
• 1 cup cooked brown rice
• 1 package (8 ounces) tempeh, cut into 8 pieces, widthwise
• 8 wooden skewers
• 2 green onions, chopped

Directions

1. Whisk peanut sauce ingredients until smooth.
2. In pan, sauté 6 tablespoons peanut sauce with broccoli, carrots, bell pepper for 6 to 8 minutes, until vegetables are crisp-tender. Stir in cooked brown rice.
3. Steam tempeh pieces for 8 minutes, until tender. Put each piece on a skewer and brush with peanut sauce.
4. For each serving: Plate 2 cups stir fry and 2 skewers. Sprinkle with green onions.

Recipe 1

• 3½ cups watermelon
• 1 inch fresh ginger
• 2 tablespoons chia seeds (optional, for a thicker smoothie)
• Greens*

Recipe 3

• 1 cup pitted cherries
• 1 banana
• 1 to 2 tablespoons raw cacao
• 1½ cups water or nut milk
• Greens*

Stuffed Morels

Recipe yields 16-20 stuffed mushrooms.

Ingredients

• 16-20 medium to large morel caps (fresh or rehydrated)
• 1 tablespoon butter
• 1 lime
• 1 chopped green onion
• 3 garlic cloves, chopped
• 4 leaves of fresh basil, shredded
• 1 cup cooked rice (jasmine or basmati)

Directions

1. Mix basil, green onion, and garlic into rice.
2. Scoop 1-1 1/2 tablespoons of rice mixture into each mushroom cap and place in pan.
3. Cover pan and bake for 30 minutes at 350 degrees.
4. Melt butter and pour over morels at 15 minutes.
5. Just before serving, squeeze juice from fresh lime on top.

Seasonal Vegetable Pasta Primavera

Seasonal Vegetable Pasta Primavera

(Makes 4 servings)

• 8 ounces pasta, cooked and drained but not rinsed
• 1/3 cup olive oil
• 2 cloves garlic, minced
• 1 red bell pepper, cut in strips
• 1 medium onion, cut in slivers
• 6 plum tomatoes, diced
• 1 bunch asparagus, cut in 2-inch slices
• 1 cup broccoli florets
• salt to taste
• 1/4 cup fresh basil leaves, chopped
• 1/3 cup fresh Italian parsley, chopped
• Grated Parmesan, for sprinkling

Preparation:
Heat olive oil in large saucepan over medium-low heat. Cook garlic, pepper strips, and onion for 3-4 minutes. Add tomatoes, asparagus, broccoli, and salt. Bring to boil, then reduce to medium and cook until asparagus and broccoli are tender-crisp, about 10 minutes. Stir in basil and parsley. Toss and serve immediately over cooked pasta. Sprinkle with Parmesan if desired.

Note: Substitute vegetables with your favorites, and for added protein, toss in grilled chicken or tofu.

Black Bean Soup

• 1 tablespoon olive oil
• 1/2 onion, chopped
• 1 clove of garlic, chopped
• 1 carrot, chopped
• 1-2 jalapenos, depending on how spicy you like it
• 3 cans (14-ounce) of black beans, drained and rinsed
• 6 cups chicken or vegetable broth
• 1 tablespoon cumin
• salt and pepper to taste

Optional garnishes:

• Shredded Monterey Jack cheese
• Chopped fresh cilantro
• Sour cream
• Hot sauce

1. Heat olive oil in a large stock pot over medium high heat. Saute onion, garlic, carrots, and jalapenos until tender. Add black beans, chicken broth, and cumin. Season with salt and pepper.
2. Simmer for 20 minutes. Remove from heat and puree soup in a blender until smooth. Or you can use an immersion blender to puree in the pot.
3. Serve hot with the garnishes you prefer. If you are eating with quesadillas, be sure to dunk!