Smokey and Spicy Chili

1 can (19 ounces) black beans, rinsed and drained

1 can (19 ounces) kidney beans, rinsed and drained

1 can (28 ounces) diced tomatoes, UNDRAINED

1 cup water

1 green or red pepper, diced

1 cup carrots, sliced, steamed or nuked till slightly tender

1/2 cup onions, chopped, steamed or nuked till slightly tender

1 enveloped Old El Paces hot taco seasoning mix

1 tsp chili powder

1/2 tsp smoked chipotle powder

or 1/2 tsp or more of chipotle sauce such as Herdez 5 chili salsa

Add all ingredients into a slow cooker.

Cover and cook on low heat setting for 4 hours. 7 servings (1 cup each). This freezes well. 



Apple Quesadillas

This reminds me of hot apple pie but without all the work of course! It's perfect for anytime....with breakfast, lunch or just a snack.

apples peeled and thinly sliced (at room temperature)
strawberry jam
cinnamon
soft tortillas

Spread a very thin layer of strawberry jam on the tortillas. Then put apples slices on half of the tortilla. Sprinkle a good amount of cinnamon on top then fold over your tortilla like a sandwich. On a greased skillet fry the apple quesadillas till they are golden brown. Remove from pan then open each up for a minute or so just to let them cool a bit before closing then serve.

Spicy Peanut Sauce Stir Fry

If your short on time just buy some already marinated Asian tofu and add that instead of making the tofu in this recipe or just add 1 cup more veggies plus 1/4 cup nuts or you can try adding some veggie chicken. (NOTE-some of these options are not gluten free)



Tofu Cubes        

1 1/4 cups medium tofu, pressed/drained, then cut into bite size cubes
5 Tbsp cornstarch
peanut oil, for frying

Cut tofu into bite-sized cubes. Toss with cornstarch, coating the cubes. Heat some oil. (Just enough to ensure pan is coated) Fry the tofu cubes in batches, making sure top and bottom are lightly browned. Remove from pan and pat dry with paper towels.

Vegetables

2 cups broccoli florettes (fresh or frozen then dethawed)
1 cup carrots, chopped into bit size pieces (the kind already peeled)
1/2 cup celery, chopped into bite size pieces.

Microwave or steam vegetables until tender.

Sauce

4 tbsp peanut butter (smooth or crunchy)
1/2 cup soy, rice or almond milk
1/2 tsp garlic powder
4 tsp soy sauce
4 Tbsp chili sauce
2 tsp chili flakes

Heat milk in a small pot. Add peanut butter, stir well. Then add other seasonings. Transfer sauce, vegetables and tofu cubes into a large pot. Stir and once thoroughly heated pour over rice or noodles.



Very Veggie Pizza

Pizza can be very quick to make if you don't use vegetables that need washing and chopping. Bet you can make this yummy pizza in the same time it takes to have it delivered.

1 tsp garlic, minced (bottled) mixed with 2 tsp olive oil
pizza sauce
mushrooms, already washed and sliced kind
spinach, already washed or frozen and thawed
broccoli, frozen and thawed
mozzarella, shredded vegan cheese (Daiya is my favorite)
hot pepper flakes
Thin crust pizza crust, cooked according to directions

Spread the minced garlic in olive oil over the pizza crust. Then spread on the pizza sauce, mushrooms, spinach and broccoli. Top with vegan cheese and lots hot pepper flakes – when you feel you’ve added too many then that’s just enough.

BLT Sandwich

This was one of my favorite things to have before I was diagnose with Celiac Disease. I miss not being able to have this so much...grrr. I guess I can have some comfort in knowing others can still enjoy it.

english muffins
Yves Canadian Veggie Bacon*
margarine
lettuce (optional)
tomatoe (optional)
ketchup (optional)

Toast an english muffin, spread some margarine on both sides, add slices of cooked veggie bacon. Top with lettuce, tomatoe and ketchup (optional)

*If your supermarket does not carry the Yves Canadain Veggie Bacon then speak up and ask your produce manager if they can start carrying it. Yves Canadian Veggie Bacon is available at Metro and Fortinos Supermarket.

My Quick Bean Breakfast

You can enjoy this at any time of the day.

1 can red kidney beans, rinsed and drained
Diana's spicy southwestern chipotle marinade sauce*
Daiya vegan chedder or mozzarella
 shredded cheese (optional)
6 inch tortillas

Heat beans in a microwave, then stir in some southwestern sauce. Pour beans onto one half of a tortilla add optional vegan cheese then fold over. Put into the microwave for 20 seconds. Remove and cover the top of tortilla with a thin layer of the southwestern sauce.

 *Diana's spicy southwestern chipotle marinade can be found in your supermarket in the barbeque sauce section. Not too many stores seem to carry it but its worth the search and stock up since its not a fast perishable food item.

  The Benefits of Beans

I would love to see everyone adding a lot more beans into their diet. I'm a huge fan of beans. Their what I consider the perfect food. Bean soups, bean burrito's and bean based chili's its all good!

Prevents Heart Disease

Kidney beans are a very good source of cholesterol-lowering fiber, as are other beans. Eating high fiber foods, such as kidney beans, helps prevent heart disease.

Gives You Energy to Burn While Stabilizing Blood Sugar

If you have insulin resistance, hypoglycemia or diabetes, kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy.

Iron for Energy

 Can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with kidney beans is a good idea--especially because, unlike red meat, another source of iron, kidney beans are low in calories and virtually fat-free.

If you're wondering how to replace red meat in your meals, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.

Women who took 2-3 serving of kidney beans and lentils per week reduced the instance of breast cancer by as high as 24%. People who consume kidney beans on daily basis are availing of the richness of the antioxidants contained therein helping them trim down chances of cancer and diabetes.

Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned kidney beans and those you cook yourself.

Protein Power Plus

If you're wondering how to replace red meat in your meals, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with whole grain pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods.

Lowers Risk Of Cancer

Women who took 2-3 serving of kidney beans and lentils per week reduced the instance of breast cancer by as high as 24%. People who consume kidney beans on daily basis are availing of the richness of the antioxidants contained therein helping them trim down chances of cancer and diabetes.

Unlike canned vegetables, which have lose much of their nutritional value, there is little difference in the nutritional value of canned kidney beans and those you cook yourself.