1 lb/ 2 cups dried black beans
1 large onion, chopped
1 cup celery, chopped
1 cup carrot, chopped
1 medium green, yellow or red pepper, chopped
2 peppers of choice: jalapeno, serrano, banana (Anaheim) or small poblano
peppers (leaving in seeds for a hotter dish)
4 cloves garlic, chopped
2 Tbsp cumin
1 tsp each: coriander, thyme, or any mix of seasonings you like
2 bay leaves
6 cups water
2 32 oz. veggie broth OR use water andyour choice of bouillon
1 onion, diced
2 carrots, diced
2 stalks celery, diced
1/2 - 1 bag frozen mixed veggies with peas, corn and green beans
2 Tbsp ketchup
2 Tbsp additional seasonings of choice (Mrs. Dash, etc) plus salt and pepper to taste
Orzo pasta
Makes 2 cups
Recipe by LuAnn Bermeo, author of Amazing Meals 1 and 2. For information, find Amazing Meals on Facebook or email: luann6@msn.com
Salad Ingredients:
4 4 oz. snack cups mandarin oranges or equivalent appr.1 cup (save liquid)
2 cups each: purple cabbage (shredded or chopped fine), kale (chopped or
diced) carrots (julienned or diced), celery (sliced)
1 red pepper, chopped
1 yellow pepper, chopped
1/2 cup dry roasted peanuts
1 package Spinach Wraps
1 1 lb.bag frozen hash browns (about 3 cups)
1 head broccoli florets, chopped
2 field roast Italian sausage, chopped OR soy chorizo OR BBQ Jackfruit
OR seasoned tempeh of choice
2 tsp turmeric
2 tsp nutritional yeast (nooch)
2 tsp kosher salt
2 green onions
1/2 cup grape tomatoes, sliced
Jill Ovnik is a certified food educator and culinary instructor for The Cancer Project, a not-for profit organization based in Washington D.C., a Food For Life Instructor for www.PCRM.org and the founder of www.vegangal.com
Brown Rice
is more nutritious than white rice. The bran and germ are kept intact, where the bulk of fiber and nutrition is located. People have been consuming rice for more than 10,000 years. Dr. John McDougal says that his conclusion that people are starch-eaters is based on clear observation. All large populations of trim, healthy people, throughout written human history, have obtained the bulk of their calories from starch. Nutritious, filling and combined with seasonings and sauces: delicious!
Healthy Recipes
