Page1 GET MORE FIBER...EAT LEGUMES Make sure to eat a variety of legumes Legumes are high in fiber, fat and protein, although they are considered a carbohydrate. The protein from legumes can help regulate sugar, water and other aspects of metabolism, as well as promote balanced sexual activity and proper growth and development of the body, including the brain. Legumes are not only high in protein, but also in fat and carbohydrates. They are rich sources of potassium, calcium, iron, and several B-vitamins. Sprouted legumes are an excellent source of vitamin C and enzymes. Some people do not digest legumes well and experience problems with flatulence and allergies. In many of these cases the problem may lie in improper preparation, wrong choice of legume, and poor food combining. Legumes combine best with green or nonstarchy vegetables and seaweeds. Combinations with grains are also acceptable. Make sure to chew them thoroughly. Cook legumes with fennel or cumin to help prevent gas. One or two tablespoons of apple cider vinegar will also help. Spout legumes to break down their protein into amino acids and to create valuable enzymes and vitamins. Sprouting legumes until they have rootlets maximizes their digestibility. Lentils, mung, and aduki beans sprout most easily. Legumes support kidney and adrenal function. Serve all legumes with various whole grains (quinoa, brown rice, bulgur wheat...) Here are just a few reasons for including navy beans in your diet: Navy beans are abundant in folate, which is essential to supporting your red blood cells and keeping your blood vessels free of damaged caused by a buildup of homocysteine. They're also rich in tryptophan, an essential amino acid that you need to sleep deeply and stay emotionally calm. If you're an insomniac or have a tendency to feel jittery, it's possible that increasing your intake of tryptophan-rich foods like navy beans can help you in a measurable way. Navy beans are an excellent source of protein and fiber, so they are helpful for regulating your blood sugar and insulin levels. If you're a diabetic or borderline diabetic, you want to make navy and other beans dietary staples. Navy beans are a good source of magnesium and potassium - both of these minerals are need to keep your cardiovascular system healthy. Specifically, magnesium is needed to keep your blood vessels optimally relaxed, while potassium is needed by your heart to optimally contract as it pumps blood to the rest of your body.
Page2 Navy beans are also a good source of manganese and copper; both of these minerals are needed by an enzyme called superoxide dismutase, which your cells need to neutralize free radicals that are produced within your mitochondria. Put another way, navy beans provide powerful antioxidants that are needed to keep your cells and their energy-producing machinery clear of excess free radicals.
Page3 Contents Baked Bean... 4 Bean Burgers or Croquettes... 5 Bean Salad... 6 Bean Salad With Black Beans... 7 Bean Burritos... 8 Black Bean Burritos... 9 Black Bean Brownies Sweetened with Medjool Dates... 10 Black Bean And Dulse Chilli... 11 Boston Baked Beans... 12 Croquettes of Lentils... 13 Green Split Pea Soup... 14 Hummus... 15 Lentil Salad... 16 Lime-Marinated Navy Bean Salad... 17 Meatless Lentil Meatloaf... 18 Puréed Pinto Beans with Garlic... 19 Refried Beans... 20 Sugar Free Bean Cookies... 21 Vegetarian Chili 1... 22 Vegetarian Chili 2... 23 White Bean Salad... 24
Page4 Baked Bean 1 onion, finely chopped 1 tbsp apple cider vinegar 1 small can of tomato paste 3/4 tsp mustard powder 1/4 tsp ground ginger 1/4 tsp freshly ground pepper 1\4 of cumin pinch ground cloves 1\2 pound of salt pork, cut up in cubes 1-1/2 cup of navy beans that have been boiled, rinsed, soaked overnight, rinsed. INSTRUCTIONS Boil beans for 20 minutes. Remove foam as they are boiling. Rinse. Soak for 12 hours. Add and mix all other ingredients. Cover with water. Cook slowly (250F) for 8 to 10 hours. Stir once. I sometimes add chopped green and red peppers, as well as pickled jalapenos (I LOVE the jalapenos in my baked beans. This gives them a Mexican flare) (serve with Bulgur with Basil and Walnuts recipe)
Page5 Bean Burgers or Croquettes Ingredients 2 cups cooked beans 1 carrot, diced 1\4 onion, diced 1 tbsp herbs (see options below) 1\2 cup of cooked brown rice sea salt to taste toasted nuts or seeds (sesame are my preference) Mash beans. Mix ingredients together and form patties or small balls. In coconut oil, fry or bake at 350F until browned (approximately 30 minutes) Herbal combinations coriander, cumin, ginger (lentil, mung, black, aduki) sage, thyme, oregano (black, pinto, lentil, kidney) dill, basil (lentil, garbanzo, split pea) femmel or cumin (pinto, kidney) mint, garlic (garbanzo, lentil)
Page6 Bean Salad INGREDIENTS 1 can black beans (rinsed) 1 can lentils (rinsed) 1 can dry corm (rinsed) 1 can Aylmer tomatoes olive oil and garlic cut in cubes 5 green onions 1-2 garlic chopped peppers, 1 green, ½ red, ½ orange ¼ cup Catalina ¼ cup olive oil Mix and serve.
Page7 Bean Salad With Black Beans Ingredients 1 can of black beans rinsed 1 can of lentils, rinsed 1 can of dry corn kernels, rinsed 1 can Aylmer tomatoes with olive oil and garlic WITH juice 1-2 garlic cloves, chopped 5 small green onions chopped 1 green pepper, chopped ½ red pepper, chopped ½ orange pepper, chopped ¼ Catalina dressing (low sugar) ½ cup of light extra virgin olive oil Method Mix. Chill. Serve. Can be served on bed of small curly leafy lettuce (during special occasions can be served with scoops)
Page8 Bean Burritos (These are MY favorite!) 1 can (16 ounces) refried beans 1 can of mashed black beans 1 cup salsa ¼ cup jalapenos peppers chopped real fine (my boys and I enjoy ½ cup or more of chopped pickled jalapenos) 1 cup cooked long grain rice 1 cup (8 ounces) shredded cheddar cheese, divided (only time I use this type of cheese. You can also substitute with goat cheese, but does affect the taste) 12 flour tortillas (6 to 7 inches) In a bowl, combine the beans, salsa, jalapenos rice and 1 cup cheese. Spoon about 1/3 cup off-center on each tortilla. Fold the sides and ends over filling and roll up. Arrange burritos in a greased 13-in. x 9-in. baking dish. Sprinkle with a bit of grated cheese. Cover and bake at 375 for 20-25 minutes or until heated through. ENJOY!
Page9 Black Bean Burritos 2 (10 inch) flour tortillas 2 tablespoons coconut oil 1 small onion, chopped 1/2 red bell pepper, chopped 1 teaspoon minced garlic 1 (15 ounce) can black beans, rinsed and drained 1 teaspoon minced jalapeno peppers 3 ounces of goat cheese 1/2 teaspoon salt 2 tablespoons chopped fresh cilantro Wrap tortillas in foil and place in oven heated to 350 degrees F. Bake for 15 minutes or until heated through. Heat oil in a 10-inch skillet over medium heat. Place onion, bell pepper, garlic and jalapenos in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring. Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir cilantro into mixture. Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.
Page10 Black Bean Brownies Sweetened with Medjool Dates 2 cups cooked black beans, rinsed and drained (canned is fine) 1 cup Medjool dates, pitted (about 20 large dates) 3 tablespoons oil or 3 tablespoons melted butter 1/2 teaspoon baking soda 1 tablespoon vanilla extract 1/4-1/2 cup unsweetened cocoa powder 3 extra-large eggs Preheat oven to 350 F degrees. Generously grease 8" by 8" baking pan. In food processor, place dates, 2 cups black beans, and oil or butter and puree until smooth. Add baking soda, vanilla, and 1/4 cup cocoa powder and puree until completely smooth. Taste and add additional cocoa powder, one tablespoon at a time, pureeing and taste testing after each addition, as desired. Taste testing is necessary because dates often vary in sweetness. (I use 1/2 cup cocoa powder because I prefer my brownies to taste like dark chocolate.) Mixture should taste deeply fudgy and chocolaty and not taste like black beans, dates, or overly sweet. Mixture should taste like rich dark chocolate but not bitter. Allow food processor to blend for 3 to 5 minutes without stop to emulsify. Pour batter into deep bowl. Add eggs and combine with electric mixer. Pour batter into greased baking pan. Bake until slightly firm on top and edges pull away from the sides of the pan for 30 minutes. Allow to cool slightly and cut into 6 pieces. Eat while warm. Store in refrigerator or freeze. Brownies are still delicious when they are eaten slightly cold.
Page11 Black Bean And Dulse Chilli Makes 6 servings. 1 oz shiitake mushrooms 1/2 oz Dry Dulse 2 Inch Piece Daikon Radish, Finely chopped 1 Clove garlic, minced 1 inch Fresh ginger, shredded 1/2 c black beans 6 c Vegetable stock 2 tbsp Ground Pasilli Chili 1 tsp Ground Chilli Negro 1 tsp Herb Salt 1 cup Fresh String Beans 112 cup Toasted Pumpkin Seeds 1/2 cup Fresh Cilantro, minced Soak mushrooms and dulse in water to cover. Drain, save soaking water, sliver mushrooms and dulse. Simmer the black beans, stock, mushrooms, dulse, herbs, radish, garlic, ginger, chilis and herb salt for 1 hour. Add fresh string beans and continue cooking until bubbly and fragrant. Top with toasted pumpkin seeds and minced cilantro.
Page12 Boston Baked Beans 2 cups dry navy beans 1 small chopped onion 1/2 pound salt pork 1 onion, finely diced 1/4 teaspoon ground black pepper 1/2 teaspoon dry mustard 1\2 tsp ginger 1\4 tsp cloves 1 small can of tomato paste 1 tablespoon Worcestershire sauce Directions 1. Soak beans overnight in cold water. 2. Simmer the beans in the same water until tender, approximately 1 to 2 hours. Remove white foam. 3. Drain and reserve the liquid. 4. Preheat oven to 325 degrees F. 5. Arrange the beans in a 2 quart bean pot or casserole dish by placing a portion of the beans in the bottom of dish, and layering them with salt pork and onion. 6. Add all other ingredients. Cover beans with fresh cold water. Mix well. 7. Cover the dish with a lid. 8. Bake for 5-6 hours in the preheated oven, until beans are tender.
Page13 Croquettes of Lentils 2 cups cooked lentils 4 tbsp of spelt flour 1\4 onion, chopped fine 1 tbsp parsley tamari sauce to taste Mash beans. Mix ingredients together and form patties or small balls. In coconut oil, fry or bake at 350F until browned.
Page14 Green Split Pea Soup 1 cups dried green split peas 3 cups water 1 bay leaf 2 teaspoons salt 1 teaspoon dry mustard 2 cups onions, minced 4 medium garlic cloves, minced 3 stalks celery, minced 2 medium carrots, sliced 2 white turnips, diced fresh ground black pepper 1 tablespoon balsamic vinegar, to taste (or red wine vinegar) 1. Place first 5 ingredients in a large pot. 2. Bring to a boil, reduce heat to low, and simmer, partially covered for about 20 minutes, stirring occasionally to prevent split peas from sticking to bottom of pot. 3. Add onions, garlic, celery, carrots and turnips. (You can saute these first or add them in directly if you want a fat free soup). 4. Partially cover and allow to simmer for about 40 minutes, stirring occasionally.(you may need to add extra water). 5. Season to taste with pepper and vinegar. 6. Serve with a drizzle of sesame oil, diced tomato and minced parsley.
Page15 Hummus Ingredients 2 cups of cooked garbanzos 1\4 cup sesame butter or sesame meal 1 clove garlic, minced 6-8 tbsp freshly squeezed lemon juice dash of hot pepper 1 tbsp olive oil sea salt to taste Mash or purée garbanzos with rest of ingredients. Spread on plate and garnish with parsley and a drizzle of olive oil. Serve as a dip or top on celery sticks.
Page16 Lentil Salad This lentil salad tastes great, and is an excellent accompaniment. This is a slightly sweet salad that is perfect for lunch and dinner. Ingredients 1 cups lentils 8 cups water 1\2 cup dried cherries 1\2 cup raisins 1\2 cup walnuts, broken into pieces 2 tbsp olive oil juice of 1\2 lemon pinch of salt Cook the lentils in the water, gently simmering, until done, 30 to 40 minutes. Start checking at 30 minutes because lentils can overcook very quickly. Drain and let cool. Add cherries, raisins and walnuts. Whisk together oil, lemon, and salt. Pour dressing over salad, mixing gently and thoroughly. This salad can be served on a large leaf of leafy lettuce.
Page17 Lime-Marinated Navy Bean Salad Ingredients: 1 1/2 cups cooked can white beans, drained and rinsed 1 large ripe tomato, chopped Handful of chopped green onions 2 teaspoons minced parsley 1/4 cup fresh lime juice Extra-virgin olive oil Sea salt, to taste Fresh figs (optional) Chopped capers (optional) Directions: 1. Place beans in a large bowl with 2 tablespoons of lime juice and 2 tablespoons of extravirgin olive oil. Season with sea salt, to taste, toss gently to combine well, then cover and refrigerate for one hour. 2. After an hour of marinating in lime juice, add chopped green onions, minced parsley, and chopped tomatoes. 3. Follow with fresh figs and chopped capers for nice blend of natural sweetness and saltiness, then serve to hungry loved ones. You can dish it up as is, or to improve presentation, serve this navy bean salad on a bed of fresh lettuce. Enjoy the many health benefits of navy beans.
Page18 Meatless Lentil Meatloaf Ingredients: 2 cups water 1 teaspoon salt 1 cup lentils 1 small onion, diced 1 cup quick-cooking oats (I use prepared steel-cut oats) 3 4 cup goat cheese (can mix feta as well) 1-2 eggs, beaten 1 can tomato paste 1 teaspoon garlic powder 1 teaspoon dried basil 1 tablespoon dried parsley 1 2 teaspoon seasoning salt 1 4 teaspoon black pepper INSTRUCTIONS Add salt to water and boil in a saucepan. Add lentils and simmer covered 25-30 minutes, until lentils are soft and most of water is evaporated. Remove from fire. Drain and partially mash lentils. Scrape into mixing bowl and allow to cool slightly. Stir in onion, oats and cheese until mixed. Add egg, tomato sauce, garlic, basil, parsley, seasoning salt and pepper. Mix well. Spoon into loaf pan that has been generously sprayed with Pam (non-stick cooking spray) or well-greased. Smooth top with back of spoon. Bake at 350 degrees for 30-45 minutes until top of loaf is dry, firm and golden brown. Cool in pan on rack for about 10 minutes. Run a sharp knife around edges of pan then turn out loaf onto serving platter.
Page19 Puréed Pinto Beans with Garlic With brown rice and braised kale, these beans make a very filling and quick dinner. Also try this as a different and delicious dip for raw vegetables. Ingredients 2 tbsp olive oil 1 medium onion, diced 6 cloves garlic, crushed 1 can pinto beans, drained and rinsed, or 1 cup dry pinto beans, soaked and cooked 1 tsp ground cumin (I like more) generous pinch of salt 3 tbsp chopped fresh cilantro In a cast-iron skillet, heat 2 tbsp olive oil over very low heat. Add diced onion and cook about 10 minutes, stirring frequently, until onion is golden brown. Add garlic and sauté a few minutes more. Add beans and spices, then cook another few minutes. Transfer mixture to blender and purée until very smooth. You might have to scrape down the blender once or twice to get it all. Serve sprinkled with the cilantro. I also enjoy this purée at room temperature in a leaf of leafy lettuce. I roll it up like a cabbage roll.
Page20 Refried Beans Ingredients 2 cups cooked beans (aduki, black, pinto) 1\2 cup bean juice or water 1\2 onion, chopped (optional) 3\4 teaspoon coriander 1\4 teaspoon cumin 1 tablespoon olive or grapeseed oil sea salt, optional Sauté onion. Add seasonings. Sauté 1 minute. Add 1\2 cup beans at a time. Mash with the back of a wooden spoon or a potato masher. Add bean juice. Simmer until enough liquid has cooked off. Serve. Variations: Tostadas - toasted tortillas topped with refried beans, salsa, avocado slices, and lettuce. Tacos - a soft tortilla wrapped around refried beans with guacamole, salsa, and shredded cabbage.
Page21 Sugar Free Bean Cookies 1 cup white navy beans 1 cup cold pressed sunflower oil 2 1/2 cup prune juice (or puréed dried prunes) 1 tsp. vanilla 2 cups dates 4 cups quick oatmeal or quinoa flakes 2 cups raisins 2 1/2 tsp. baking soda 1 tsp. salt 1/3 cup cocoa 3 eggs 4 cups brown rice flour (add one cup at a time) Wash and soak 1 cup of white navy beans in water overnight, Cook beans in water until soft (about 1 hour). Drain and rinse well. (Organic canned beans can be used. Be sure to drain and rinse them well.) Puree drained beans with sunflower oil, 1 cup of prune juice and vanilla. Pour mixture into a large mixing bowl. In a saucepan combine remaining prune juice and dates and simmer until the dates are plump and soft (about 5 minutes). Puree and combine with bean mixture. Add the rest of the ingredients to form dough. Drop onto a greased cookie sheet. Flatten with a fork. Bake at 325 O F for 12 minutes.
Page22 Vegetarian Chili 1 Ingredients 1 tablespoon olive oil 3 cloves garlic, minced 1 cup chopped onion 1 cup chopped carrots 1 cup chopped green bell pepper 1 cup chopped red bell pepper 2 tablespoons chili powder 1 1/2 cups chopped fresh mushrooms 1 (28 ounce) can whole peeled tomatoes with liquid, chopped 1 (15 ounce) can black beans, undrained 1 (15 ounce) can kidney beans, undrained 1 (15 ounce) can pinto beans, undrained 1 tablespoon cumin 1 1/2 tablespoons dried oregano 1 1/2 tablespoons dried basil 1/2 tablespoon garlic powder Directions 1. Heat the oil in a large pot over medium heat. 2. Cook and stir the garlic, onion, and carrots in the pot until tender. 3. Mix in the green bell pepper and red bell pepper. 4. Season with chili powder. 5. Continue cooking 5 minutes, or until peppers are tender. 6. Mix the mushrooms into the pot. Stir in the tomatoes with liquid, black beans with liquid, kidney beans with liquid, pinto beans with liquid. 7. Season with cumin, oregano, basil, and garlic powder. 8. Bring to a boil. 9. Reduce heat to medium, cover, and cook 20 minutes, stirring occasionally.
Page23 Vegetarian Chili 2 Ingredients 1 tablespoon olive oil 1/2 medium onion, chopped 2 bay leaves 1 teaspoon ground cumin 2 tablespoons dried oregano 1 tablespoon salt 2 stalks celery, chopped 2 green bell peppers, chopped 2 jalapeno peppers, chopped 3 cloves garlic, chopped 2 (4 ounce) cans chopped green chili peppers, drained 2 (12 ounce) packages vegetarian burger crumbles 3 whole peeled tomatoes, crushed 1/4 cup chili powder 1 tablespoon ground black pepper 15 ounces of cooked kidney beans, cooked and drained 15 ounces of garbanzo beans, cooked drained 15 ounces of black beans, cooked and drained Directions Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chili peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving. Serve with brown or black rice.
Page24 White Bean Salad Ingredients 1 (12 ounce) can white beans, rinsed and drained 1 cup chopped fresh Italian parsley 2 tomatoes, chopped 1\2 red onion, minced 1\2 lemon 2 tbsp balsamic vinegar 1\4 tsp sea salt In a large bowl, mix all ingredients and serve, or store, covered, in the refrigerator for up to 4 days.