LEMON GARLIC GREEN BEANS WITH ALMONDS
INGREDIENTS
- 3 quarts/litres vegetable broth (or filtered water)
- 30 oz (850g) green beans, ends cut off
- 3 tablespoons extra-virgin olive oil
- 1/4 cup finely chopped fresh garlic
- 1 cup sliced raw almonds
- 3 tablespoons fresh lemon juice
- 1/2 teaspoon finely grated lemon zest
- 1 teaspoon lemon zest strips
INSTRUCTIONS
- In a large saucepan, bring the vegetable broth or filtered water to a boil, and then blanch the green beans for 2 to 3 minutes until just al dente. Drain, and set aside.
- Return the saucepan to the stovetop, and over medium heat, warm the olive oil, and sauté the garlic for about 2 minutes until just starting to brown. Add the sliced almonds, and sauté for 30 to 60 seconds until just warmed. Stir in the lemon juice and finely grated lemon zest.
- Transfer the drained beans to the saucepan and stir until well combined.
- Lay the beans in a gratin dish and serve topped with the lemon zest strips.
SLOW COOKED DRIED CHICKPEAS
INGREDIENTS
- 2 cups dried chickpeas
- 6 cups water
INSTRUCTIONS
- Rinse and drain chickpeas in cold water. Pick out any stones and dark brown chickpeas.
- Put drained chickpeas into your crock pot. Add the water.
- Cook on High for 2-3 hours or until soft. Depending on your tastes and what you are going to use them for you can remove when slightly firm or cook until they are very soft.
- When done, carefully pour into a colander, being careful to use oven mitts to handle the crock – it will be hot. Drain and rinse well.
- Chickpeas will keep for about 2 days in the fridge. They will keep longer if made into hummus. They also freeze quite well.
- To freeze chickpeas rinse and drain them thoroughly. Leave to drain well for about 15 minutes. Spread chickpeas onto a baking tray, making sure they don’t touch one another. Put into freezer. When frozen, you can transfer the chickpeas to a freezer bag or plastic container for more permanent storage.
Adapted from http://www.geniuskitchen.com/recipe/how-to-make-dried-chickpeas-in-a-crock-pot-392583
SLOW COOKED BEANS
INGREDIENTS
- 3 cups dried beans rinsed
- 1 onion diced
- 1 jalapeno, seeded, diced
- 2 tsp. garlic crushed
- ½ Tbsp. cumin, ground
- 6 cups water
INSTRUCTIONS
- Add all the ingredients into a slow cooker.
- Cook on high for 8 hours or on low for 12 hours.
- Drain the cooking liquid into a spare bowl. (Don’t discard)
- Using a potato masher or immersion blender, mash the beans until smooth. Slowly add the cooking liquid back in to get to the consistency you like.
- Serve Enjoy as a side dish.
Adapted from https://slowcookingperfected.com/slow-cooker-refried-beans/
SLOW COOKED CHILI
INGREDIENTS:
500g (17 ½ Oz) ground grass fed beef
1 onion, diced
1 red bell pepper, diced
2 tsp. garlic, crushed
2 Tbsp. no added salt tomato paste
2 cup fresh diced tomatoes
1 cup red kidney beans soaked overnight rinsed and drained
1 tsp. paprika
1 tsp. cumin, ground
2 tsp. chili (Flakes, Fresh or powder)
Ginger & Pepper
INSTRUCTIONS:
In a fry pan over high heat, fry the ground beef, garlic & onion. Once browned, drain the excess fluid (optional) & transfer to the slow cooker.
Add the red bell pepper, diced tomatoes, tomato paste, sugar, red kidney beans, ground cumin, paprika and chili to the slow cooker.
Cook on low for 6-8 hours or on high for about 3-4 hours.
Serve & Enjoy
Adapted from https://slowcookingperfected.com/slow-cooker-chili/
Original At http://daa.asn.au/for-the-public/smart-eating-for-you/recipes/browse/
Preparation time: 15 minutes minutes
Cooking time: 20 minutes minutes
Serving size: 4
Ingredients
4 jumbo tortillas wraps, preferably whole grain
40 g mashed Philadelphia cheese
2 cups shredded iceberg or butter lettuce
Lime wedges, to serve
Corn and kidney beans
2 corn cobs, husks removed
1 teaspoon extra virgin olive oil
2 Cups kidney beans, rinsed and drained
1 teaspoon smoked paprika
Tomato salsa
4 ripe roma tomatoes, diced
1 teaspoon Tabasco sauce
1 red onions, very finely diced
1/3 cup roughly chopped coriander leaves
Guacamole
1 teaspoon lemon juice
Method
1. Preheat a grill pan until hot, place corn cobs on pan and cook for 10 minutes, turning every few minutes until starting to char all over. Allow to cool slightly and slice off kernels.
2. Heat oil in a frying pan and add kidney beans, paprika and corn kernels and stir gently until warmed through.
3. Place a tortilla on the warm grill pan and sprinkle a little cheese on the tortilla, cook until it melts or grill marks appear on the underside of the tortilla. Repeat.
4. For tomato salsa, combine tomatoes, Tabasco, onion and coriander.
5. Add lemon juice and mix until smooth.
6. Assemble tortillas, spread a little guacamole on each tortilla and top with kidney bean mix and lettuce. Serve tomato salsa on the side.
BBQ Beef & Bean Wrap
Preparation time: 45 minutes
Cooking time: 15 minutes
Serving size: 4 – 6
Ingredients
- ½ cup salt reduced tomato sauce (I use Leggo’s no added salt)
- 2 tbsp. Worcestershire sauce NB 2
- 1 tsp. crushed garlic
- 500g lean rump steak, fat removed (I use veal, pork chicken breast or game meat)
- 1 tbsp. olive oil
- 1 onion, chopped
- ½ green capsicum, sliced
- 420g can baked beans in tomato sauce (preferably salt reduced) NB 1
- ¼ cup fresh parsley, chopped
- shredded lettuce, to serve
- diced fresh tomatoes, to serve
- 4-6 multigrain flat breads, to serve (I make my own http://www.findtex.com.au/diabetic-foods/bread-making/.)
Directions
- Combine the tomato sauce, Worcestershire sauce and garlic. Spread evenly over both sides of the steak. Allow to marinate for 30 minutes.
- Heat the oil in a saucepan and cook the onion and capsicum for 3-4 minutes, or until softened. Add the baked beans and parsley. Cook for a further 2 minutes.
- Barbecue the beef over a moderate heat for 4 minutes on each side. Rest for 3-4 minutes before slicing thinly.
- Arrange the lettuce and tomatoes on the flat bread. Place beef on top and spoon over the baked bean mixture. Roll up and serve.
NB 1 baked beans contains sugar which can effect some diabetics. Try fresh or dried beans soaked overnight.
NB 2 Worcestershire sauce may contain salt
White Bean Chili
Ingredients
2 cloves garlic, minced
1/2 cup diced sweet onion
2 -3 (uncooked) skinned chicken breast fillets (750 g) cut into bite size pieces (leave out for vegetarian chili)
1 cup fresh diced tomatoes
2 tablespoons tomato paste (I use Leggo’s no added salt)
1 1/4 cups chicken broth, fat free, low sodium (optional vegetable broth) or water (preferred)
2 teaspoons chili powder
1 teaspoon cumin
¼ teaspoon crushed red pepper flakes
1/2 teaspoon cayenne pepper
1/2 teaspoon black pepper and ginger to taste
2 cups beans of choice
¼ cup Greek yogurt for garnish
Directions
Combine all the above ingredients in the slow cooker. Cover and cook on low 8 hours in a 4-6 quart slow cooker.
Yields: 8 | Serving size: 1 cup |
Calories: 142
Total Fat: 3 g
Saturated Fats: 1 g
Trans Fats: 0 g
Cholesterol: 15 mg
Sodium: 454 mg
Carbohydrates: 9 g
Dietary fiber: 6 g
Sugars: 4 g
Protein: 12 g
Adpated From:- http://skinnyms.com/white-bean-chili/
Read more at http://skinnyms.com/white-bean-chili/#gDAwOzFEMjLmOK54.99
Corn Healthy Recipes: Corn and Black Bean Salsa/Sala
Corn is full of fibre and is a healthy food, beans are also full of healthy protein.
Ingredients:
- 1 15 oz. can of black beans (or dried soaked overnight.)
- 1 15 oz. can of kidney beans or garbanzo beans (or dried soaked overnight.)
- 1 15 oz. bag frozen corn, thawed or fresh
- 1/2 cup greenbell pepper diced
- 1/2 cup each of red, yellow, and/or orange bell pepper, diced
- 1/2 cup celery, chopped
- ½ – 1 cup redonion diced
- 1/3 cup fresh cilantro, chopped coarsely
Dressing:
- ½ cup extra virgin olive oil
- 2/3 cup apple cider vinegar
- 3/4 tsp. cumin powder (optional)
- 1 tsp. ginger and pepper to taste
Procedure:
- Drain and rinse the beans and combine with the rest of the vegetables in a large bowl.
- Mix the dressing ingredients in a separate bowl until smooth. Pour over the salad and toss gently to combine. Serve as a salad or salsa dip.
Corn Healthy Recipes: Corn and Black Bean Salsa/Sala
Corn is full of fibre and is a healthy food, beans are also full of healthy protein.
Ingredients:
- 1 15 oz. can of black beans (or dried soaked overnight.)
- 1 15 oz. can of kidney beans or garbanzo beans (or dried soaked overnight.)
- 1 15 oz. bag frozen corn, thawed or fresh
- 1/2 cup greenbell pepper diced
- 1/2 cup each of red, yellow, and/or orange bell pepper, diced
- 1/2 cup celery, chopped
- ½ – 1 cup redonion diced
- 1/3 cup fresh cilantro, chopped coarsely
Dressing:
- ½ cup extra virgin olive oil
- 2/3 cup apple cider vinegar
- 3/4 tsp. cumin powder (optional)
- 1 tsp. ginger and pepper to taste
Procedure:
- Drain and rinse the beans and combine with the rest of the vegetables in a large bowl.
- Mix the dressing ingredients in a separate bowl until smooth. Pour over the salad and toss gently to combine. Serve as a salad or salsa dip.
(Adapted from the “Black Bean and Corn Salsa” recipe found at USDA.gov)
Adapted from
http://foodfacts.mercola.com/corn.html?x_cid=20150207_foodfactslink_corn_facebookdoc
VEGETABLE & BEAN CHILI
Prepare this delicious chili recipe for an easy and satisfying one-pot meal that is packed with protein and fibre.
Ingredients:
1 tablespoon olive oil
1 onion, chopped
1 garlic cloves, minced
1 carrot, peeled and chopped
1 bell peppers, chopped
1 zucchini, diced
1 teaspoons ground cumin
1 tablespoons chili powder
1 teaspoon red chili flakes (optional)
1 Cup of kidney or black beans, soaked overnight and drained and rinsed
1 diced tomatoes
1 1/2 cups water
Ginger and pepper, to taste
Instructions:
- In a large pot, heat the olive oil over medium heat. Cook the onion for about 5 minutes, until tender. Add the garlic, carrot, peppers, zucchini and spices. Cook the vegetables for another 5-8 minutes or until they soften.
- Add the, beans, tomatoes and water and stir to combine. Let the chili gently simmer for about 20-30 minutes, stirring occasionally to avoid burning. Season with ginger and pepper to taste and serve warm with cilantro, sour cream, cheddar cheese, or other toppings if desired.
