Tag: healthy

Ginger Black Refried Beans (Chino Bandito style)

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  • 1 cups of dry black beans soaked overnight
  • 1 tbsp fresh grated ginger
  • 3 cloves garlic
  • 1 tsp of Caldo de pollo (dry bouillon)
  • 1/4 tsp of white pepper
  • 1/4 tsp of dry mustard
  • 3 tbsp brown sugar
  • 1 teaspoon salt
  • 3 tablespoons of olive oil
  • Enough water to cover beans 1/2″

Place the beans in a pot, and fill with enough water to cover with 2 inches or so. Add in all other ingredients, bring to a boil and then let simmer for 3 hours or so, stirring occasionally. Put immersion  blender in and blend beans. Add the bouillon powder and other ingredients. Simmer for a while to the right thickness

Fried Rice Easy ~10 min in Microwave

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Ingredients

  • 1 cup rice
  • 2 cups of water
  • 1 1/2 tablespoons soy sauce
  • 1/2 teaspoon sesame oil
  • 1/2 teaspoon oyster sauce
  • 3 strips uncooked bacon, chopped
  • 2 cloves garlic chopped finely (Can use chopped garlic in jar)
  • 1 cup cooked peas (If frozen heat in microwave for about 2 mins)
  • 3 eggs
  • salt, to taste
  • fresh scallion, to garnish

Directions

Combine first 7 ingredients in a microwavable bowl at least 1 quart sized. Microwave for about 8 minutes. Add eggs and some salt to bowl and beat. Microwave eggs for about 2 minutes or until cooked. Chop eggs and add to rice. Stir in peas and 3 green onions chopped.

Simple Healthy Easy Microwave Chocolate Mug Cake

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I wanted a sweet treat that was healthy (like a muffin) to go with my coffee and I came across this recipe. Wow for being healthy (Fruit – banana, egg – protein, cocoa powder – flavor and anti oxidants),  it doesn’t taste like it.

Ingredients

  • 1 egg (beat in mug)
  • 2 tbsp cocoa powder
  • 1 ripe banana (smashed  in peal)

Directions

Peal smashed  banana into mug and eliminate large chunks by smashing with a fork then add to mug with egg and  cocoa powder. Mix well.  Microwave for 1 min 30 seconds. Cool for a short time, not too long. Eat warm (maybe after about 1 min of setting).

Instant Pot Chicken Shawarma Wraps

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These were really good a pretty easy to make. The Instant pot made it very tender and quick.

Ingredients Chicken Shawarma (4 servings)
  • 0.25 cup olive oil
  • 0.13 cup lemon juice from 2 lemons
  • 1 tsp smoked paprika
  • 0.25 tsp turmeric
  • 1 tsp cumin powder
  • 0.25 tsp cinnamon
  • 0.5 tsp red pepper flakes
  • 2 cloves garlic minced
  • 1 tsp black pepper
  • 0.5 tsp salt
  • 0.5 large onion sliced
  • 2 lbs chicken thighs boneless and skinless
  • 1 tbsp fresh parsley for garnish
  • 0.5 tbsp olive oil
  • Flour Tortillas for wrapping

Toppings

  • Chopped Onion
  • Chopped tomato
  • Chopped Cilantro
  • lettuce
  • Hummus

Directions:

Put Chicken Shawarma ingredients (Except tortillas) into a zip lock bag, mix up, then marinade in fridge at least an hour. Add into Instant pot and set for 8 minutes on high pressure. Let cycle finish and pressure naturally release. Remove from Instant pot and put into a frying pan along with a little of the sauce in the instant pot (The more you use the more flavor however it will take longer for it to reduce) then cook until liquid gone and chicken browned. Put in a warmed tortilla with the desired toppings serve and enjoy.

Healthy Great Tasting Whole Wheat Pancakes

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I like the nutrition that comes from less processed ingredients. So I have an inexpensive flour mill (hand operated) and some whole wheat grain that I like to use occasionally since most of the flour bought in the market is heavily processed. You get extra nutrition from the less processed flour. I use the flour in pancakes and tortillas and these pancakes came out great with a deep rich taste.

Ingredients

  • 1 2/3 cups of quality whole wheat flour (I ground my own)
  • 1/3 cup of all purpose flour
  • 1 3/4 cups of 2% milk
  • 1/2 tablespoon melted butter
  • 1/2 teaspoon kosher salt
  • 1 teaspoon of vanilla extract
  • 2 large eggs
  • 1/2 teaspoon cinnamon
  • 4 1/2 teaspoons baking powder
  • Butter for cooking

Directions

Put dry ingredients into a mixing bowl and stir until combined. Add eggs and milk to a bowl and stir. Add 1/2 of the eggs and milk mixture along with the vanilla to a bowl and stir till combined, then add the rest and stir again till combined. Heat a non stick pan on medium heat till hot, then a small amount of butter to a pan to coat the bottom, then pour in enough of the batter for the desired size pan cake. Cook till you see the edges are starting to look dry and there are bubbles in the center. Flip the pancake and cook on the second side till lightly brown. Then server and enjoy.

Indian Spiced Chana Dal Soup

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Ingredients

  • 1/2 cup of Chana Dal
  • 2 carrots pealed and sliced in 1/8 inch slices
  • 1/2 medium onion sliced thinly
  • 1 large potato finely diced
  • 3 crushed cayenne peppers
  • 3 oz of tomato paste (1/2 6 oz can)
  • 1 1/2 tablespoons of ground cumin
  • 1 tablespoon of ground turmeric
  • 3 teaspoons of salt
  • 1 tablespoon of crushed ginger
  • 48 oz of water
  • 4 sprigs of cilantro finely diced
  • 2 tablespoons of olive oil

Directions

Boil Chana Dal in water for about 45 minutes to 1 hour till they are very tender then drain and set aside. In large sauce pan on medium head add olive oil, potatoes, onion, carrot, and cayenne pepper. Cook till onions start to turn translucent. Now add ginger, cumin, turmeric and cook for 1 more minute. Now add in water, tomato paste, salt, and cooked Chana Dal. Stir till mixed. Simmer for about 30-40 minutes till carrot and potato are soft. Now add in cilantro and adjust salt and cayenne pepper to taste. Serve and enjoy.

Spicy Kung Pao Vegetables

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For times when you want a healthy vegetarian/vegan meal with lots of flavor, this is a great meal. You can add tofu if you want to add protein. Eggplant can be added in as an additional vegetable also and you can leave others out or change the proportions.

Ingredients

  • Veggies
    • 1/4 head of cabbage roughly chopped
    • 1 yellow onion chopped into byte sized pieces
    • 2 carrots sliced crosswise thinly
    • 4 green onions white sliced thinly green ends sliced 1/2″ slices
    • 1 cup of broccoli florets
    • 1 green or red bell pepper chopped into byte sized pieces
    • 2 stalks of celery cut into 1/4″ slices
  • Sauce
    • 4 tablespoons of soy sauce
    • 2 tablespoons hoisin sauce
    • 2 tablespoons white vinegar
    • 1/2 teaspoon of sugar
    • 1 teaspoon red pepper flakes
    • 1/2 cup of water
    • 1 teaspoon of balsamic vinegar
    • 2 teaspoons minced garlic
    • 1 tablespoons minced ginger
    • 2 tablespoons of corn starch
    • 1/4 teaspoon sesame oil
  • Other Ingredients
    • Rice or noodles to serve with
    • Canola Oil for stir frying
    • Chopped Peanuts for topping (optional)

Directions

Cook rice to serve Kung Pao Veggies over. Chop veggies as directed. Blanch or microwave the carrots and broccoli  first to even out the cooking time for all the veggies. Combine sauce ingredients into a bowl and mix. Stir fry vegetables till done about 3-4 minutes then pour sauce into hot pan with veggies and let cook for 3-4 minutes to thicken and coat the veggies. Serve over rice or noodles and sprinkle chopped peanuts if desired.

Great Baba Ganoush

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I really enjoy good Baba Ganoush and one awesome thing it is even healthy. I can easily eat about a half of this in one sitting. Here is the recipe so everyone else can enjoy also.

Ingredients

  • 1 large eggplant
  • 3 large cloves of garlic cut in half
  • 1/4 cup of good tahini
  • 2 tablespoons of fresh lemon juice
  • 1/2 tsp of cumin
  • 1 teaspoon of extra virgin olive oil
  • 1/2 teaspoon of salt

Directions

Take eggplant and cut slits in it and insert the half cloves of garlic. You can either grill the eggplant till charred all over or if you have a gas stove using a pair of metal tongs char over the burner. Next put into a pan and bake at 350 degrees till completely cook and soft and mushy. Remove outer skin and stem, then put into a food processor along with all the other ingredients and pulse until smooth. I didn’t have naan (Indian bread) so I just served it with toast. Hope you enjoy this recipe as much as I do

High Protein Vegetarian/Vegan Burger Patties

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These came out great and go well in a bun as a vegan burger. They are easy to make and high in protein.

Ingredients

  • 3/4 cup of mung beans (soaked at least 6 hours or overnight in water)
  • 1/4 cup of dried black beans (cooked) or 1/2 cup of cooked black beans
  • 3 tablespoons of corn starch
  • 1 teaspoon Chili powder
  • 1/2 teaspoon of cumin
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of Vegetarian Beef Broth (if omitted use 1/4 teaspoon salt)
  • 1/2 teaspoon of Salt (Add more if desired)
  • Olive oil

Directions

In a food processor grind up mung beans into a paste. Add in all the other ingredients except the onions and black beans and pulse a few times to mix them in. Add in the black beans and pulse a couple of times, but keep the black beans mostly in tact. Pour into a bowl and mix in the onions. Heat a frying pan and add in the oil and spoon in the mixture and fry till nicely browned and the middle of the patty is firm when pressed on. Serve and enjoy.

Indian Vegetable Cakes Recipe

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This is a healthy, great tasting vegan recipe that meat eaters will love also. The moong dal have a lot of protein and will really give you a satisfying fullness. You can eat this with an Indian pickle (It goes good with lemon pickle).

  • ¾ cup split moong dal or whole green mung beans
  • 3 tablespoons corn flour (corn starch)
  • 1 medium onion,chopped fine
  • 1 small carrot,peeled and grated
  • ½ green bell pepper,chopped fine
  • Optional 2 green chillies,chopped fine (you can substitue 1/2 to 1 tsp of cayenne pepper or leave out all together)
  • ½ teaspoon grated ginger
  • 1/2 cup of water
  • Salt about 1 tsp. You can sprinkle more on top while you are cooking if you’d like
  • Olive Oil or Canola oil  (Add a tablespoon or two to the pan before cooking)
  • Optional for more flavor (1/2 tsp of ground fenugreek seed, 1/2 tsp ground cumin)

Directions

Soak Moong dal or Mung beans overnight in water. Drain and in a food processor grind to a paste. now add the rest of the ingredients (except oil) and stir till well mixed. Add water and mix again. Add some oil to a nonstick pan and cook till it is nicely browned flip and brown other side. These are best when eaten hot. Enjoy!