Hoda's Fresh Salsa with Pear

After my massage therapy appointment this morning, I headed for Whole Foods to replenish my veggie bins. It's a bright, warm, sunny day in Northern California...a day that calls to you to walk among the produce bins!

I had a list.. and I allow myself to add about 4-5  things depending on what looks good that day.  Well, I came back with a couple of bags full, and laid them out on the counter to figure out what I wanted to play with first.  Since the bunch of Cilantro was huge, I decided to make it the star of this morning's creation.

I love pears when they're still crisp, so I picked one of them as the co-star.

2 cups packed organic Cilantro, chopped 1 med. ripe organic Tomato, chopped 1/2 Anaheim or Poblano pepper, minced 2 Tbs. minced organic Shallot 1/2 small under-ripe pear, diced 2 tsp. lemon juice 1 tsp. cider vinegar 1/2 tsp. Tabasco.. or your favorite chili sauce 1/2 tsp. salt.. or to taste

Mix all veggies and pear.  In small bowl, combine lemon, vinegar, and Tabasco, stir.  Add to veggies with salt, and mix.

Enjoy with homemade whole wheat pita chips*.

* Stack three loaves of whole wheat pita bread, and slice into 8 wedges like a pizza, or into squares. Separate the tops from the bottoms and place single layers on cookie sheets.  Mist lightly with virgin olive oil, and if desired a sprinkling of organic Garlic salt.

Bake in 400º oven until lightly brown. About 4-5 minutes. Time will depend on thickness of pita bread... so watch carefully because they can burn easily.

~ Cheers! ♥

Grain Free Super Healthy Pancakes

When you're in the mood for a treat, how about some nutritious no-grain pancakes? They're good any time of day, since you can vary the toppings to suit your mood. I am very excited about this recipe!Krups grinder amazon

It's super healthy and guilt-free!  You can easily have 3 of these on our very low-carb, low-sugar diet, and not blink twice. They are packed with antioxidants, fiber and good protein.

Pile berries on top, some coconut oil, or a bit of no sugar added jam. Add a cup of green tea for a cancer-fighting breakfast with a PUNCH!

Make sure to grind your own flax seeds ... this grinder is available on Amazon for about $20.

 

Flourless Flax Seed Pancakes

  • 1/4 cup freshly ground Flax Seeds
  • 1/4 cup Almond  Flour
  • 3 Omega-3 Eggs
  • 2 tsp. Baking Powder (Aluminum-free)
  • 1 pinch Sea Salt
  • 3/4 tsp. Cinnamon
  • 1/4 cup Coconut or Almond Milk
  • 1/4 tsp. Vanilla
  • 1Tbs. Pure Maple Syrup
  • 2 tsp. Coconut Oil (for pan)

Add baking powder, almond flour, cinnamon, salt and sweetener to flax meal.

In a separate bowl, beat the eggs with the vanilla and milk.  Pour into the meal mixture and blend thoroughly with a fork or whisk.

The batter will be runny like Crepe batter, but fear not, all will come together!

Heat griddle to medium-high heat; grease with coconut oil, and drop batter by 1/4 cups full.

Turn when bubbles appear on the surface of the pancake, cooking for just a minute more.

Flaxseed pancakes w Fruit

♥ Bon Apetit!

Spinach-Avo Soup

This recipe is packed with diabetes, cholesterol and cancer defense!It's not cooked so all the nutrients are preserved.

  • 4 c. organic baby Spinach, well rinsed and dried
  • 1 c. water
  • 3 cloves roasted Garlic, or 1 large clove, raw
  • 2 tsp. freshly squeezed organic Lemon juice
  • Pinch of Salt
  • 1/8 tsp. nutmeg
  • 1/8 tsp. black or cayenne pepper
  • 1 ripe Avocado, cut in half and pitted
  • 2 Tbs. crushed dry-roasted Hazelnuts, or lightly toasted Pine nuts
Place Spinach, water, garlic, lemon juice and spices in a blender. Pack leaves down and blend until smooth. Scrape down sides if needed.
Spoon avocado out of its skin.  Add to blender and process until smooth.
Taste and adjust seasoning. Garnish with nuts.
Makes 4 servings.
~ Bon Apetit! ♥

Garbanzo Bean and Kale Salad

Put Together This Delicious and Healthful Salad in Just a Few Minutes
In just a few minutes, you can slice up some raw kale, open a can of garbanzos, chop up some vitamin C packed red bell pepper and red onion and mix up a quick lemon, turmeric and oil dressing.
The added bonus is the spice turmeric which reduces inflammation and has been used for rheumatoid arthritis, and has been linked to the prevention of Alzheimer's and the ability to fight a number of cancers.

This is a super healthy, oh-so-yummy salad.

Serves 4

  • 1 Tbs. freshly squeezed Lemon Juice
  • 1 Tbs. extra virgin Olive Oil
  • 1/4 to 1/2 tsp. Sea salt
  • 1/2 tsp. ground Turmeric
  • dash Cayenne pepper
  • 1 -1/2 c. Kale, thinly sliced
  • One 15 oz can organic Garbanzo beans, rinsed and drained
  • 2 Tbs. red Onion, finely diced
  • 1/2 c. red Bell Pepper, diced

Place the lemon juice, olive oil, salt, turmeric and cayenne pepper in a medium-sized bowl and mix well.

Add sliced kale to the salad dressing and massage the dressing into the kale with your hands. (Your hands may turn a little yellow!  Just wash with soap).

Add garbanzo beans, red onion and red bell pepper and mix well.

Serve or refrigerate until serving. This makes a great "make ahead" salad since none of the ingredients get soggy.

~ Yum! ♥

Asian Slaw

Fresh, tasty, healthy and crunchy..what more can one ask ?  

For the salad

8 c. organic Napa or other green Cabbage 2 Tbs. Green Onions, thinly sliced 1 large Carrot, peeled and shredded 1 Tbs. seedless Raisins 1/4 c. sliced Raw Almonds

 

For the dressing 1 tsp. crushed Garlic, about 1 clove 2 tsp. grated fresh Ginger 2 Tbs. raw Tahini 1 tsp. Stevia 2 Tbs. light Soy sauce 3 Tbs. rice Vinegar or raw, unfiltered apple cider vinegar 1 Tbs. extra virgin Olive Oil 1 tsp. cold pressed Flax-seed oil pinch Cayenne

Combine the salad ingredients in a large salad bowl.

In a smaller bowl, blend the garlic, ginger, tahini and Stevia to form a thick paste. Slowly add the soy sauce, vinegar, oils and cayenne and mix thoroughly.

Add to salad, toss well and serve.

Note:  This recipe has 6gr of fiber to 20g carbs... very good on based on our Good Carb Formula.

~ Enjoy! ♥

Flourless Almond-Butter Apricot Cookies

This is a somewhat delicate cookie since it is flourless. 1 c. roasted Almond Butter, drain off oil 2/3 c. Xylitol (or 1 Tbs. Stevia) 1 omega-3 Egg 1/4 tsp. Vanilla or Almond extract 1/3 c. dried Apricots, chopped

Preheat oven to 350º.

Using mixer, beat almond butter and xylitol until blended. Add egg, vanilla and apricots.

Form into 1-inch balls and place in rows on large, ungreased baking sheet.  With a fork made a criss-cross patter on each cookie to flatten.

Bake 12-14 minutes.  Oil will pool as they cook.

Cool thoroughly on baking sheet to keep from crumbling.

P.S. You can make this a Vegan recipe by substituting 1 Tbs. freshly ground flax seeds for egg.

~Bon Apetit! ♥

Heirloom Tomato Salad with Mint

Nothing is as refreshing to me as the flavors of fresh, vine-ripe tomatoes and freshly chopped mint. Add a drizzle of virgin olive oil and a light sprinkle of salt... and you're done! Well, this recipe adds two B's to raise the taste-bud orgy...basil and balsamic vinegar.

3 Tbs. Balsamic vinegar 1 Tbs. extra virgin Olive oil 3 lbs. mixed organic heirloom Tomatoes, firm 3 Tbs. fresh organic Mint, chopped 3 Tbs. fresh organic Basil, chopped Salt and cracked black pepper Shredded rice or almond cheese (if you can eat dairy, use Asiago shavings)

In a small bowl, mix/whisk together oil and vinegar.

Rinse and core tomatoes, and slice 1/3" thick. Arrange on a platter in layers drizzling dressing over tomatoes and sprinkle mint, basil, salt, pepper and cheese evenly over each layer.

Cover and chill at least 30 minutes or up to 4 hours.

~ Cheers! ♥

Barley, Veggie Stew - Nutrient Packed!

A powerhouse of healthy foods! This is an excellent immune boosting dish. Make enough to last a few days. You can alternate the protein to break the monotony, or sprinkle a new spice on top each time you have some... cinnamon, thyme..etc.

This is a satisfying meal, good on cool evenings. Serve with a salad and 4 oz. cold water fish.

  • 2 tsp. Virgin Olive Oil
  • 1 1/2 c. diced organic Onionscooking fresh vegestables
  • 1 1/2 c. diced organic Carrots
  • 1 1/2 c. diced Celery
  • 3 small cloves Garlic, minced
  • 1/2 lb. of assorted organic Mushrooms, cleaned and sliced
  • 2/3 c. of Pearl Barley, rinsed
  • 4 c. organic Veggie Broth
  • 1 Bay Leaf
  • 1/2 tsp. Sea Salt
  • 1/8 tsp. ground Black Pepper
  • 4 shakes of Cayenne Pepper (to taste)
  • 2 organic Bell Peppers, 1 Red, 1 Green, diced
  • 3 Tbs. of fresh organic Parsley, chopped

On medium-low heat, sauté the onion, carrots and celery in 2 teaspoons of olive oil for 4 minutes.

Add the garlic, stir for a minute and then the mushrooms. Cook until they soften, about 5 to 8 minutes.

Add the barley, veggie broth, bay leaf, salt, black pepper and cayenne (NOT the peppers) and bring to a boil. Lower the heat, cover and cook for 35 minutes.

Add the peppers and cook an additional 15 to 20 minutes or until the barley is tender and much of the broth is absorbed.

Remove the bay leaf and garnish each bowl with ½ Tbs. of parsley.

Enjoy! ♥

Chocolate Quinoa Cookies - Vegan

I stumbled upon this recipe at foodrefashionista's blog... and was intrigued by the idea of a quinoa cookie! I have adapted it to fit in our cancer prevention diet by adding ground flax-seeds, a little rye flour and substituting coconut oil for coating the cookie sheets.  This is a high protein, high fiber recipe.  I used raw cocoa powder.

Ingredients

  • 1 cup cooked Red Quinoa
  • 1 Banana
  • ¼ cup Almond meal
  • ¼ cup White bean flour (or Pamela's Gluten-Free all-purpose flour)
  • ¼ c. Rye flour
  • 1 Tbs. freshly ground Flax-seeds
  • ¼ cup + 1 Tbs. Xylitol (or your preferred  low-glycemic natural sweetener)
  • 1 small Apple
  • 1 tbsp. raw Cocoa powder
  • 2 tsp. Vanilla
  • 1 tsp. ground Cinnamon
  • 1 tsp. Baking powder
  • 1 tsp. Baking soda
  • Pinch of Salt
  • Coconut Oil for pan

Directions

  1. Rinse and cook quinoa according to package directions
  2. Put banana, apple and almond meal in processor and pulse until fruit is mashed
  3. Mix in the rest of the ingredients
  4. Drop batter from a Tablespoon onto  oiled cookie sheets
  5. Cook in a 350° F oven for 20 minutes
  6. Remove from sheet and cool on racks

Makes about 22 cookies.

~ Buen provecho! ♥

Quinoa Salad with Lime Dressing

Quinoa is a high quality protein, that is also high in iron. Quinoa, once called “the gold of the Incas, is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is a complete protein containing all eight essential amino acids.

Ingredients

2 c. water 1 c. uncooked red quinoa 2 organic scallions, chopped 1 stalk organic celery, finely chopped 1/2 organic apple with skin, finely chopped 2 Tbs. organic parsley, chopped 2 Tbs. virgin olive oil 1 Tbs. lime juice 1 tsp. cumin 1/2 tsp. salt

Combine water and quinoa in a medium saucepan. Bring to a  boil. Reduce heat' simmer, covered, 10-12 minutes or until water is absorbed. Stir. Cover and let stand for 15 minutes.

Transfer to a large non-metal bowl, and set aside.

Add apple and veggies to quinoa and toss.

Combine oil, lime juice and spices, whisk until blended.  Pour over salad and toss again.

Makes 6 - 8 servings

~Guten Appetit! ♥

Fruity Coleslaw

This is a refreshing warm weather salad.  It has good for you low-sugar fruits, and our cruciferous friend the green cabbage.  4 cups or 1 16 oz. package shredded green organic cabbage 2 carrots, grated or strips 1 Granny Smith organic apple, cut into matchsticks 1 just ripe organic pear,  cut into matchsticks 1 c. sliced organic strawberries 1/3 c. lemon juice 2 Tbs. Vegenaise 1 Tbs. Xylitol or 2 packets Stevia 2 tsp. poppy seeds 1 tsp. Dijon mustard 1/2 tsp. salt

Combinethe cabbage and fruit in a large bowl.  Whisk lemon juice and the rest of the ingredients in a small bowl.

Pour dressing over slaw and toss gently.  Serve immediately.

Makes about 7 cups

~ Buon appetito! ♥

Curried Quinoa and Greens with Coconut Dressing

This recipe contains ingredients that enhance Cellular Damage Control! Quinoa contains the amino acid lysine, which is essential for tissue growth and repair.

Quinoa, once called "the gold of the Incas, is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.

The recipe below adds Kale, another 'fantastic food'.

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidants, and sulphur-containing phytonutrients. If you make the recipe with Green Tea instead of the other suggested liquids, you'll dramatically increase the Antioxidant benefits!

Curried Quinoa and Greens

Makes 6-7 servings about ½ c. each

  • 2/3 c. red Quinoa
  • 2-½ c. Water, Green Tea or no-sodium Veg Broth
  • 3 c. young Kale, lower stems removed, and chopped into bite size pieces
  • 1 tsp. Curry powder
  • Pinch Sea Salt

Coconut Dressing

  • 3 Tbs unsweetened light Coconut Milk
  • 2 tsp. fresh squeezed Lime juice
  • ¼ tsp. Curry powder
  • 1/2 tsp. Stevia
  • ¼ c unsalted, dry roasted Almonds

Toast the quinoa for 5-6 minutes in a 4-quart sauté pan over med heat, until fragrant, gently stirring from time to time.  Add water or broth, kale, curry and salt; cover and raise temp to high.  Bring to a boil.

Lower heat and simmer until the quinoa and kale are tender, the quinoa ‘tails’ have popped, and liquid is absorbed, about 15 mins.

Remove pan from heat and transfer mixture to a large bowl.

In a small bowl, place the coconut milk, lime juice, ¼ tsp. curry and stevia, and whisk together briskly.  Pour the coconut mixture over the quinoa and toss to combine.  May be served warm, or chilled.

Sprinkle with almonds just before serving.

~ Bon Apetit! ♥

'Curl up with a Book' Dairy Free Hot Chocolate

Yes, there are treats we can have on this diet!  Just gotta stay in the guidelines... :o) If you want a sweeter version you may add 2 tsp. Xylitol or a packet of Stevia.

  • 1 can unsweetened Coconut or Almond Milk
  • 1-1/4 oz. finely chopped Dark Chocolate (75% cocoa+)

Heat milk in small pot until hot - not boiling.  Add chocolate and stir until it is completely melted.  Sprinkle with Cinnamon. (opt.)

~ Yum! ♥

Knockout Cannellini Bean Soup with Kale

Very yummy, filling and worth adding to your Recipe files!  This can be made with Organic Free-Range Chicken Broth if desired.

Cannellini Bean Soup with Kale

Serves 6.

  • 1 Tbs. extra virgin Olive Oil
  • 1 1/2 c.  organic Onion, diced
  • 1 c. Celery, diced
  • 1 c. organic Carrot, diced (1 cup)
  • 1 tsp. fresh Rosemary, finely chopped (or 1/2 tsp. dried)
  • 1 tsp. fresh organic Basil (1/2 tsp. dry)
  • 1 Tbs. of chopped Garlic (about 3 cloves)
  • One 14.5 oz can organic diced Tomatoes
  • 1/2 tsp. Cumin
  • 4 c. organic Vegetable Broth
  • 1 Bay leaf
  • 4 packed cups organic Kale, cleaned and sliced
  • Two 15 oz cans Cannellini beans
  • 1 Tbs. fresh Lemon Juice
  • 3 Tbs. of grated Rice or Almond Cheese

Pour olive oil in stock pot over medium heat and wait 1 minute. Add the onion, celery, carrots, rosemary and basil, and sauté over low to medium heat for 5 minutes, stirring frequently. Add garlic and cook another minute.

Add tomatoes, cumin, vegetable broth and bay leaf. Bring to a boil then reduce heat, cover and simmer for 10 minutes.

Wash the kale well. Remove and discard the lower half of stalk, then slice. Add kale and beans to the pot, bring back to a low boil and simmer, covered, until kale is tender (about 5 to 10 minutes).

Turn off the heat, remove bay leaf, add lemon juice and salt and pepper to taste.

Top each bowl of soup with 1/2 tablespoon rice or almond cheese if desired. Serve with a nice whole wheat loaf of crusty, whole grain bread. (I like Trader Joe's Tuscan Whole Wheat Tuscan Pane - 4g fiber to 23 carb). Click here for 'good carb' formula.

~ à votre santé! ♥

Bulgur Wheat Pilaf

'Bulgur' is the Westernized pronunciation of the word Burghul (spoken with a guttural 'g') . . . an Arabic word meaning 'made of tiny chunks'. Bulgur is commonly used as a cradle for stews, as a side dish with chicken or grilled meats.  It is added to some salads, like Tabbouleh, and in ground meat dishes like Kibbeh.

Whole wheat bulgur has enough fiber to be on our healthy diet. You still want to limit your intake to about a 1/2 c. per meal.

Bulgur wheat pilaf is a tasty substitute for rice, and much healthier.  Only gaba sprouted rice comes close in nutrition.  If you have a wheat allergy, then gaba rice can be used instead. I buy the latter in bulk from Amazon.

This dish is sometimes cooked with a handful of garbanzo beans. The two compliment each other.

Bulgur Wheat Pilaf

  • 1 Tbs. virgin olive or expeller pressed Coconut oil
  • 1 1/2 c. coarse grind, whole wheat Bulgur, rinsed
  • 1 small organic white Onion, finely chopped
  • 1 Tbs. organic Tomato paste
  • 2 c. Boiling water or hot Green Tea
  • 1 tsp. Sea Salt
  • 1/4 tsp. Allspice
  • 1/4 tsp. Cinnamon

Place medium size pot over medium heat for 1 minute.  Add oil and wait 2 minutes.  Add onions and stir until they are translucent.  Onions should not sizzle very much.  If they do, turn heat to med-low.

Add bulgur wheat and stir for 1 minute. Mix tomato paste with 1/2 c of the boiling water, and add to pot. Add the rest of the water and the salt and spices.

Stir once, cover, turn heat to low and simmer until liquid is absorbed, about 12 - 15 minutes.

Good served with stews or alongside a healthy chicken or fish dish.

~ Sahtein! ♥

Fasoulia (Lima Bean Stew)

This is one of my all-time favorite comfort foods! Mom made Fasoulia practically every other week, because we loved it. It's the Lebanese equivalent of Chili, except we serve it over rice. I often omit the meat for a tasty vegetarian version. Traditionally either Lima or Pinto beans are used, but my family ask for Kidney beans.

This recipe is high in fiber and protein, and is rich in lycopene...a cancer fighter, especially for prostate cancer.

Fasoulia or Lebanese Lima Bean Stew

  • 1 Tbs. extra Virgin Olive Oil
  • 1 medium white organic Onion, chopped
  • 6 oz. grass-fed Beef or Lamb, cut into 1/2" cubes (omit for Vegan version)
  • 1 1/2 c. boiling Water or hot Green Tea
  • 4 cups organic Lima, Kidney or Pinto beans (boiled or canned)
  • 2 Tbs. organic Tomato Paste
  • 1 tsp. Allspice
  • 1/2 tsp. Cinnamon
  • 1/4 tsp. Black pepper
  • 1 - 1-1/2 tsp. Sea Salt (to taste)
  • 1/4 tsp. Cayenne Pepper (optional)

Place medium size pot over medium heat for 1 minute. Add olive oil to pot and wait 2 minutes. Add the onion and gently saute, stirring, until they turn translucent. (Remember to turn heat down a little if the onions start to really sizzle, we don't want to burn the oil.)

Add the cubed meat, and stir until meat is no longer pink on the outside. Add boiling water, cover and simmer on low heat for 25 -30 minutes, until meat is tender.

Add the beans, tomato paste and spices.  Return heat to medium.

If needed add another 1/2 c. of water to keep liquid level with beans. Stir well. Once stew begins to bubble, cover and simmer for another 20 minutes. Taste and adjust salt.

Serve over Brown and Wild Rice or Whole Wheat Bulgur Pilaf.

~ Sahtein (double health)! ♥

Boost Your Immnue System with Mushroom Soup

This homemade soup captures some of the anti-cancer features of more expensive immune-enhancing soups.  Unlike Sun Soup, it is inexpensive and tasty. Medicinal mushrooms have been shown to improve specific immune markers and contribute significantly to healing processes by stimulating the body’s immune system. They contain high concentration of fiber and act as prebiotic, antioxidant, and antibiotics. They hold anti-hyperlipidemic, hypotensive, and hypoglycemic ability in addition to helping many health conditions such as asthma, ulcers, and kidney inflammation.

Read more about the health benefits of mushrooms here.

Mega Power Mushroom-Lentil Soup

  • 1/4 lb. shiitake mushrooms
  • 1/4 lb. maitake mushrooms
  • 1/4 lb. oyster mushrooms
  • 1 1/2 c. dried mung beans (pre-soak)
  • 1 1/2 c. dried French lentils (pre-soak)
  • I/4 head green cabbage, sliced in strips
  • 1 large onion, diced
  • 2 leeks, chopped
  • 5 cloves of garlic, crushed and peeled
  • 2 carrots, peeled and sliced
  • 1 Tbs. olive oil
  • 4 c. purified or spring water
  • Sea salt or Tamari to taste

NOTE: If you cannot find fresh mushrooms, dried mushrooms are widely available, in the market or over from the Internet. Pre-soak until they are soft, then sliced. Also pre-soak the mung beans and lentils.

Peel the garlic cloves, crush them with flat side of knife.  Wait 10 minutes, and then mince them.

Add the garlic and all the remaining ingredients and cook at a slight boil for two hours, stirring occasionally. Season with reduced-sodium tamari (soy sauce). Try pureeing in a blender. Refrigerate surplus after eating.

Consume one cup of this soup per day, 3-4 times per week.  You may add any other fresh, organic vegetables.

~ Bon Apetit! ♥

Healthy Stir-fried Veggies

The important thing about sauteing any foods is to keep the oil below burn point. Foods added to the oil should not 'sizzle' much.  You want to aim for 7 cups of vegetables a day (4c. cooked).  This recipe will yield 2-3 servings, more if you have a salad with your meal.

Hoda's Healthy Stir-fried Veggies

  • 1 inch piece of Ginger, chopped
  • 4 c. organic Broccoli, cut up
  • 4 stalks organic Celery, cut up
  • 1/2 White Onion, sliced thin
  • 6 organic Green Onions, cut in 1 inch pieces with green tops
  • 4 organic Carrots, cut up
  • 1 organic Baby Bok Choy, sliced
  • 3 cloves Garlic, minced
  • 3 tsp. Sesame oil mixed with 2 tsp. organic Virgin Olive Oil
  • 2 Tbs. Tamari or Soy sauce (gluten-free)
  • 2 tsp. Rice Wine Vinegar
  • 1/2 tsp. Stevia or 1 tsp. Xylitol
  • 2 tsp. Cornstarch mixed in 1/3 c. Water or Green Tea

Place a large saute pan over medium heat for 2 minutes. Pour in the oil mixture. Wait another minute then add the ginger, stirring.

When it starts to wilt add all the veggies except the Bok Choy and garlic.  Stir for a 3 -4 minutes, then cover, turn heat to low, and cook for 5 more minutes.

Add Bok Choy and stir to mix.  Cover again for 2 minutes.  Add garlic and stir.

Mix wet ingredients and add to pan, mixing with veggies for 2 minutes until they are all coated and sauce has thickened.

~ Enjoy. ♥

Tasty Black Bean Dip

Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas.

While some of the total carbohydrate content in black beans is lost along with the discarding of the soaking water, the amount of resistant starch remained unchanged. (Resistant starch is a type of carb that will typically make its way all the way down to the large intestine without being digested. Once it arrives in the large intestine, it can help support the growth of desirable bacteria in that area of the digestive tract.)

The seed coat of the black bean (the outermost part that we recognize as the bean's surface) is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin, as well as the super anti0xidant Quercetin.

Read more here.

Black Beans, cooked

Black Beans, cooked

Serve Dip toasted whole wheat pita bread triangles (toast them yourself in a toaster oven), or high fiber crackers. Also good with carrots and celery.

Tasty Black Bean Dip

  • 2 c. cooked drained organic Black beans

  • 4 tsp. organic Tomato paste

  • 3 Tbs. Water or Green tea

  • 2 cloves organic Garlic, minced

  • 2 tsp. organic Lime juice

  • 1/2 tsp. ground Cumin

  • 1/2 - 1 tsp. Sea Salt (or to taste)

  • 1/8 tsp Cayenne pepper (to taste)

  • 2 organic Green Onions, chopped

  • 2 Tbs. organic mild Green chilies, chopped

  • Olive oil (optional)

Process all ingredients except green onions and chiles in a blender or food processor until smooth. nd Place in a serving bowl and garnish with the green onions and chiles (or stir them in).

I like to drizzle a little olive oil on top. 

Makes 2 cups

~ Buen provecho! ♥