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 chopped
Zest and juice of 1 lemon
2 cups frozen peas
1/2 cup ricotta
Salt 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 sugar
1-3/4 cup water
Pinch of 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.

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.

Beans

Beans are great sources of: Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women. - Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body. - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Magnesium helps with muscle function and energy production.

Instructions:

How to Store:
- Keep beans in an airtight container in a cool, dry, dark place.
- Beans can last up to 1 year.
- Store cooked beans in a covered container in the refrigerator for up to 5 days.
- You can also freeze cooked beans in an airtight container for up to 6 months.
How to Cook:
- If cooking dry beans, soaking them for 6-8 hours (overnight) before cooking will reduce cooking time.
- Drain well
- Put beans in a large pot with 2 inches of water to cover them
- Bring to a boil and skim off any foam that forms.
- Once the water is boiling, reduce heat to a simmer.
- Cook for 1-2 hours; when the beans are easily mashed with a fork, they're done.
- Don't add salt as this toughens the beans.
- You can add bay leaves, cumin, or other spices to flavor the beans.

Avocado

Avocados are great sources of: Vitamin E protects cells in our body from damage and keeps our immune system healthy. - Vitamin K helps our bodies heal quickly. - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too. - Healthy fats are good for our skin and brain, and help us feel satisfied after a meal.

Instructions:

Choose avocados that are firm but give slightly when pressed with a finger.
These are ripe and ready to eat.
If you buy a hard avocado, leave it on your counter for a couple days to allow it to ripen.
Store unripe avocados at room temperature on the counter for 2-4 days.
Refrigerate when ripe for up to 5 days.
Cut avocado in half lengthwise around the pit.
Quickly hit the pit with a sharp knife and twist to free the pit.
Discard.
Cube or slice each half, then scoop out with a spoon or knife.
Eat as is or add to salad, sandwiches, or spread on toast.

Acorn Squash

Instructions:

Wash squash, cut it in half, and scoop out seeds with a spoon.
Bake skin side down in a 400 degree oven for 45-60 minutes.
Squash is ready when a knife easily pierces through.
Scoop out flesh and mash with butter and salt - or fill the center and eat like a baked potato.

Rambutan

Rambutans are a tropical fruit with a sweet flavor similar to a grape.
Rambutans are rich in carbohydrates, lipids, phosphorus, vitamin C, niacin, iron, calcium, copper, protein, and fiber.

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Instructions:

To eat a rambutan, use a sharp knife to cut a shallow sliver into the rind or chop off the tip of the fruit where the stem connects.
Gently tear the skin open to expose the fruit and squeeze it out of the shell.
Avoid the large, bitter seed in the middle; some people simply bite the flesh off the pit, however, you can use a knife to cut around the diameter of the fruit and then peel the fruit off the pit (this is helpful when using rambutan in recipes).

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