Recipes

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Beef & Lentil Chili

Ingredients:

1/2 pound ground beef
1 1/2 cups onion, chopped
1 clove garlic, crushed
2 cups lentils, cooked and drained (or canned, drained and rinsed)
2 cans (14 1/2 oz each) low-sodium diced or crushed tomatoes
1 Tbsp chili powder
1/2 tsp cumin, ground

Instructions:

In a large saucepan, brown beef over medium heat, breaking into small pieces.
Drain fat, returning beef to pan.
Add onion and garlic.
Cook until softened.
Add lentils, tomatoes, chili powder, and cumin.
Cook for about 1 hour until flavors are blended.
Serve hot, topped with your favorite chili toppings

Barley Risotto with Peas

Source: Good and Cheap by Leanne Brown

Ingredients:

1 cup pearl barley
5 cups vegetable broth
1 tbsp butter
1 onion, chopped
3 cloves garlic, finely choppedzest and juice of
1 lemon
2 cups frozen peas
1/2 cup ricottasalt and pepper to taste

Instructions:

Preheat oven to 350 degrees.
Spread barley on baking sheet and bake until golden brown, 10 minutes. (NOTE: This step is optional but will give a toasty flavor)Heat broth over low heat and keep warm.
In a large, heavy-bottomed pan melt butter over medium heat.
Add onion and cook until translucent.
Add garlic and cook another minute.
Add the toasted barley and lemon zest.
Stir to coat with the butter.
Add a ladleful (about 1/2 cup) of broth and stir.
Cook for about 30 minutes, stirring occasionally and adding another ladleful of broth as needed.
At the 20-minute mark, when you have about 1 cup of broth remaining, add the frozen peas and another 1/2 cup of broth.
Stir until the broth is absorbed.
Check a piece of barley - it should be soft with no hard center.
Add remaining broth if not done.
Stir in lemon juice and ricotta.
Season to taste with salt and pepper.
Enjoy

Apple Cinnamon Oatmeal (Rice Cooker Version)

Ingredients:

1 apple, diced
1 cup old-fashioned OR steel-cut oats
1/2 tsp cinnamon
1 Tbsp brown sugar1-3/4 cup waterpinch salt

Instructions:

Serves 2 - adjust quantity as needed
Add all ingredients to the base of the rice cooker.
Close lid, and cook.
When rice cooker is done, stir and enjoy.
Apple cinnamon oatmeal(rice cooker version)

Youtube Tutorial

Simple Lentils

use in place of or added to ground meat

Ingredients:

1 cup lentils, rinsed
2-1/2 cups water
1 bay leaf (optional)

Instructions:

Rinse and drain lentils.
In a medium saucepan, combine lentils, water, and bay leaf.
Bring to a boil, uncovered.
Reduce heat to medium-low, cover, and simmer 20-30 minutes to desired tenderness.
Season as desired or add lentils to another dish as a protein source or to extend ground meat.

Okra

Okra is a great source of: Fiber - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy, too.Vitamins A, B, C, & K, which are vital for immune health and healing.Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women.

Instructions:

Choose okra that is bright green and firm.
Avoid okra that is moldy, limp, or dried out.
Keep okra in a plastic bag in fridge for 2-3 days.
Before cooking, wash with cold water.
Toss okra with a small amount of olive oil and salt before roasting, grilling, baking, broiling, or air frying.
Use in gumbo, curries, sautes. soups, or as a side dish.

Mango

Mangoes are great sources of: Vitamin A keeps our eyes working, our immune system strong, and our cells growing.Vitamin C keeps our immune system strong and helps our bodies heal quickly.Vitamin E protects cells in our body from damage and keeps our immune system healthy.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy.

Instructions:

How to Prepare: Clean mangoes by rinsing under cool running water and scrubbing with a brush or rubbing with your hands.
Dry with paper towels or air dry.
While holding the mango with the stem at the top, slice down just to the side of the stem.
Then make another slice, parallel to the first, on the other side of the stem.
Your goal is to create two halves, leaving the pit in the center slice.
Next, add vertical and horizontal cuts to each half to create a grid, without slicing all the way through the skin.
Finally, use a knife, spoon, or glass to scoop out the cubes of mango.
OR: You can also remove the skin by using the tip of a sharp knife to make 4-6 shallow cuts in the skin from the top almost to the stem end of the mango.
Peel back the skin as you would a banana and eat around the pit.

Lentils

Lentils are great sources of: Fiber Folate, or folic acidIron Protein

Instructions:

Store dried lentils in an airtight container in a cool, dry, dark place.
Dried lentils can last for up to 1 year.
Store cooked lentils in an airtight container in the refrigerator for up to 1 week.
Lentils are quick and easy to cook and don't require soaking.
Wash lentils and pick out any debris.
Drain and put them into a pot.
Use a ratio of 1 cup of lentils to 2 cups of water.
Add seasonings if desired, but don't add salt yet.
Bring to a rapid simmer over med-high heat and then reduce to a low simmer.
Cook uncovered for 20-30 minutes.
Lentils are done as soon as they're tender.
Strain and add salt, if desired.
Serve them warm over brown rice or cold over a green salad.

Hot Peppers

Hot peppers are great sources of: Vitamin A keeps our eyes working, our immune system strong, and our cells growing.Vitamin C keeps our immune system strong and helps our bodies heal quickly.

Instructions:

Look for firm, shiny, bright colored peppers with no browning or soft spots.
Store peppers in plastic bag in refridgerator for 3-4 days.
Cut off the stem and halve the pepper; remove seeds and membrane to decrease the heat.
Sauté or roast.
You can also microwave peppers in covered dish with a little water for 4-6 min or until tender.
Jalapeño, Habanero, Serrano, Anaheim, Chilies