Monday, February 23, 2009


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  1. CUBAN-STYLE BLACK BEANS & RICE (from Whole Foods)
    2 cups brown rice
    4 cups spring water
    1/2 teaspoon sea salt
    1 tablespoon olive oil
    1 large onion, chopped
    1 red bell pepper, chopped
    5 cloves garlic, minced
    1/2 teaspoon chili powder
    1 14.5 oz can diced tomates with their liquid
    3 cups cooked black beans, drained
    sea salt, to taste
    ground pepper, to taste
    fresh cilantro, chopped, optional for garnish
    1 lime cut in 4-6 wedges, optional for garnish

    Place rice in a strainer and rinse under cool, running water. Heat a stainless steel or cast iron skillet over low heat
    and add rice. Dry roast the rice for 3 minutes stirring gently until rice is dry and becomes aromatic.

    Place the roasted rice in a pot. Add the water and salt and cover with a lid. Bring to a boil. Lower heat and simmer for 1 hour, or until the water is absorbed. Remove from heat and serve. For fluffier rice, after the rice comes to a boil, place it in a covered casserole dish and place in a preheated 225°F oven for one hour.

    Heat large skillet over medium high heat. When pan is hot, add olive oil. Sauté the onion for one minute, add the bell pepper, garlic and chili powder. Continue to sauté for two more minutes. Reduce heat to low, add diced tomatoes and simmer, uncovered, 15 minutes. Add beans, simmer another 5 minutes. Add salt and pepper to taste.

    Serve over brown rice, garnish with cilantro (if desired) and lime wedges.

  2. Carrot Soup with Spices

    1/4 c. unsalted canola oil
    1 c. finely chopped onion
    1 tbsp. curry powder
    1/2 tsp. ground coriander
    1/4 tsp. ground cardamom
    1/8 tsp. nutmeg
    2 tsp. finely chopped fresh ginger root
    1 lb. carrots, peeled and thinly sliced
    2 medium all-purpose potatoes, peeled and sliced
    7 c. vegetable broth
    Salt and pepper to taste
    Mint leaves for garnish

    Melt canola oil in a large, heavy casserole over low heat. Add the onion and cook until soft and lightly browned, about 7 minutes. Stir in curry powder, coriander, cardamom, grated nutmeg, and ginger root. Cook one minute longer. Stir in carrots, potatoes, and chicken stock. Bring to boiling. Lower heat and simmer 30 minutes or until carrots are very tender. Use a few pulses with an immersion blender to leave the soup with a some texture. This soup may be made ahead and frozen. Season with salt and pepper to taste. Serve hot; garnish with coriander or mint leaves.

    This soup is rich with flavor.

  3. Southwest Corn and Black Bean Salad
    This bean, corn and nuts in this salad combine to create 19 grams of protein per serving. This is a very flavorful salad and easy to make ahead.
    1 ½ cups corn kernels (fresh or frozen)
    1/3 cup pine nuts
    1/4 cup lime juice
    2 tablespoons extra-virgin olive oil
    1/4 cup chopped fresh cilantro
    2 (14.5 ounce) cans black beans, rinsed
    2 cups shredded red cabbage
    1 large tomato, diced
    1/2 cup minced red onion
    Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
    Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
    Freshly ground pepper and salt to taste just before serving.

  4. Green Salad with a little ZIP

    8 cups baby spinach leaves
    1/2 medium red onion, sliced and separated into rings
    1 cucumber, seeds removed and cut into ½” chunks
    1 sweet orange, sliced into sections or triangles
    1 1/2 cups naturally sweetened dried cranberries
    1 cup roasted sliced almonds
    1 cup balsamic vinaigrette salad dressing, or to taste
    Place servings of spinach onto salad plates. Top with red onion, cucumber chunks, orange slices, cranberries, and sliced almonds in that order.
    Drizzle dressing over each salad.

  5. Bean and Rice Casserole
    Beans and rice combine to make a complete protein. So this casserole serves as an excellent source of protein during the Daniel Fast.
    Preheat oven to 375
    1 medium onion, chopped
    2 cup uncooked brown rice
    1 can red kidney beans (15 1/4 - 19 oz), drained and rinsed
    1 can black beans (15 1/4 - 19 oz), drained and rinsed
    1 can garbanzo beans (15 1/4 - 19 oz), drained and rinsed
    1 can stewed tomatoes (14 1/2 - 16 oz), drained
    1 can chopped mild chilies (4 oz), drained
    10 ounces frozen green peas, thawed by placing under running water
    1 cup frozen corn, thawed by placing under running water
    In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your choice (balsamic vinegar, olive oil, water) until tender, stirring occasionally.
    Add rice; cook while stirring until parched and slightly opaque.
    Add beans, tomatoes, chilies and 3 1/2 cups of water to rice and onion in Dutch oven and bring mixture to boil.
    Cover tightly place in oven, baking until rice is tender and liquid is absorbed (around 1 hour for brown rice).
    Add peas and corn, adjust seasonings, and return to oven until heated through.

  6. Stir Fry Vegetables with Brown Rice
    You will end up having a couple meals that you really enjoy and you will make over and over again during your fast. This recipe will likely be one of them! Not only is it very appetizing in its colorful presentation, but it is filling and tasty. Change the recipe to your own liking and with what you have available, but don’t skimp on the vegetables as that’s what makes this recipe unique and satisfying.
    1 tablespoon sesame oil
    3 green onions, finely chopped
    3 tablespoons fresh ginger, minced
    4 cups fresh broccoli, chopped
    ½ pound fresh green beans, chopped
    2 carrots, peeled and sliced on diagonal
    2 cloves garlic, minced
    4 cups greens, chopped (kale, bok choy, spinach, collards, etc)
    1 can sliced water chestnuts, drained
    3 cups cooked brown rice
    2 tablespoons soy sauce
    1 ½ cups peas (if frozen run under water to thaw)
    ½ cup toasted sliced almonds
    Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.
    Add green onions and ginger. Sauté for 5 minutes.
    Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.
    Add greens and toss for about 2 minutes or until greens are wilted.
    Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
    Serve as complete meal.
    Yield: four servings
    Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature.

  7. Bean Curry and Rice
    This is an easy recipe and you can adjust the spices to your liking. You might also consider adding mushroom, carrots or other vegetables.
    2 tablespoons olive oil
    1 large white onion, chopped
    1/2 cup dry lentils
    2 cloves garlic, minced
    3 tablespoons curry powder
    1 teaspoon ground cumin
    1 pinch cayenne pepper
    1 can crushed tomatoes (28 ounce)
    1 can garbanzo beans, drained and rinsed (15 ounce)
    1 can kidney beans, drained and rinsed (8 ounce)
    1/2 cup raisins
    salt and pepper to taste
    8 cups cooked brown rice
    Prepare the brown rice according to package directions so you have enough for 8 servings.
    Heat the oil in a large pot over medium heat, and cook the onion until tender.
    Mix in the lentils and garlic, and season with curry powder, cumin, and cayenne pepper. Cook and stir 2 minutes.
    Stir in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt and pepper.
    Reduce heat to low, and simmer at least 1 hour, stirring occasionally.