Recipes

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Tomato White Bean Soup

Ingredients:

2 tsp olive oil
4 cloves garlic, minced
15 oz can white beans, drained
24 oz low sodium vegetable juice, such as V8
2 tbsp prepared horseradish
Optional black pepper, to taste

Instructions:

In a pot, heat olive oil and garlic.
Cook until fragrant, about two minutes.
Blend beans and vegetable juice until smooth.
If you do not have a blender, mash beans with a fork and stir into the vegetable juice.
Add the vegetable juice and bean mixture to the garlic and heat well.
Add horseradish if desired and black pepper to taste.
Enjoy.
NOTE: Can also be made in a rice cooker or crock pot.

Youtube Tutorial

Three Sisters Salad

Ingredients:

15 ounces beans, such as black, kidney, or garbanzo, drained and rinsed
11 ounces corn, frozen, thawed or 1 cup fresh zucchini, chopped
1 tablespoon cilantro, chopped
2 tablespoons lime juice
1 jalapeno pepper, seeds removed and finely chopped (optional)

Instructions:

Drain beans.
Add in corn, zucchini, cilantro, lime juice, and jalapeno.
Stir to combine.
Serve right away or refrigerate.

Youtube Tutorial

Three Ingredient Cookies

Ingredients:

1 ripe banana
1 cup quick oats
1/3 cup raisins or dried cranberries

Instructions:

In a bowl, add banana, oats, and dried fruit.
Mix by hand or with a fork.
Form into cookie patties and place on lightly greased cookie sheet (or microwave-safe plate.)
Bake in oven @ 350 degrees for 15-20 minutes or in a microwave for 30 seconds to 1 minute.
It is recommended we make half our grains (bread, pasta, rice, tortillas, etc.) WHOLE for added nutrients and health benefits.
Whole grains are complex carbohydrates and sources of dietary fiber, several B vitamins, and minerals.
Check nutrition labels for the word "whole" in the ingredient list (ex. whole wheat, whole oats.) Other sources of whole grains are brown rice, quinoa, wild rice, and bulgur.

Three Bean Chili

Ingredients:

1 tablespoon Vegetable Oil
1 Onion diced
2 cloves Garlic finely chopped
2 Zucchini diced (fresh or frozen) or
2 Summer Squash diced
1 cup Corn fresh or frozen
2 Bell Peppers diced
1/2 teaspoon Black Pepper
1/2 teaspoon Salt (feel free to use less)
1 tablespoon Chili Powder
1 teaspoon Ground Cumin
16 ounce can Pinto Beans low-sodium, drained and rinsed
16 ounce can Black Beans low-sodium, drained and rinsed
16 ounce can Red Beans low-sodium, drained and rinsed
30 ounces Diced Tomatoes low-sodium

Instructions:

In a large pot, heat vegetable oil over medium heat. Add onion and garlic then cook until soft, about 2 minutes. Add zucchini or squash, corn, and bell peppers then cook until soft, about 5 minutes. Stir in remaining ingredients and bring to a boil.
Reduce heat, cover, and simmer for 20 to 25 minutes, stirring occasionally.
Serve immediately or cool completely then store in the refrigerator or freezer.

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 acid), iron, and 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 refridegerator 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