| |
Breakfast
Instant Dream Waker
Servings: 2
Preparation Time: 5 minutes
Cooking Time: 5 minutes
- 1 cup quick oats
- 1/2 cup apple sauce
- 2 tablespoons raisins or chopped dates
- dash cinnamon or mace
- 1 1/2 cups boiling water
- 1/2 cup sliced bananas, blueberries, sliced strawberries, etc.
Combine oatmeal, applesauce, raisins or dates and cinnamon or mace in a medium bowl. Add boiling water and fruit, stir, let rest for 5 minutes, then eat.
Lunch
Savory Sandwiches
Servings: 4
Preparation Time: 15 minutes
Chilling time: 1 hour
Make the spread early to allow it to chill.
Spread:
- 1 15 ounce can garbanzo beans, drained and rinsed
- 1/2 cup finely chopped celery
- 1/4 cup finely chopped sweet onion
- 1/4 cup finely chopped green onions
- 2 tablespoons sweet or dill pickle relish
- 1 tablespoon lemon juice
- 1/4 cup fat-free mayonnaise
- 8 slices whole wheat bread
- lettuce
- tomatoes
- mustard
Mash beans with a bean masher. Place in a bowl and add celery, onions, relish, lemon juice and fat-free mayonnaise. Mix well. Chill to blend flavors.
Spread bread with mustard, if desired. Place about 1/2 cup of the spread on four of the bread slices. Add lettuce, tomatoes, close up and eat.
Dinner
Chip and Salsa Soup
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 10 minutes
- 3 1/2 cups vegetable broth
- 1 15 can black or pinto beans, drained and rinsed
- 1/4 cup chopped green onions
- 1 1/4 cups fresh salsa, mild or medium
- 1 tablespoon canned diced green chilies
- 1 cup corn kernels
- 2 cups fat-free tortilla chips, broken into bite-size pieces
- 1 cup avocado chunks
Place the broth, beans, salsa, corn, green onions and chilies in a medium saucepan. Cook over low heat for 10 minutes to blend flavors.
Place 1/2 cup of chips and 1/4 cup of avocado in each of four bowls. Ladle the soup over the avocado and chips and serve at once.
Mexican Bean Burritos
Servings: 10-12
Preparation Time: 20 minutes
Cooking Time: 3-4 hours
- 2 cups dried pinto beans
- 8 cups water
- 1/2 to 1 cup bean cooking liquid
- 2 chopped tomatoes
- 1 chopped bunch green onions
- 2 cups shredded lettuce
- 1 cup shredded soy cheese (optional)
- Assorted Mexican salsas
- 10-12 whole wheat flour or corn tortillas
Place the beans in a large pot with the water. Bring to a boil, cover, reduce heat slightly so they don't boil over, and cook until tender, 3 to 4 hours. (This step can also be done in a slow cooker. Cook on high for 8-10 hours.) Drain, reserving the cooking liquid.
Mash the beans with a hand masher or portable electric beater. Add some bean cooking liquid after mashing and mix until the beans are a soft, moist consistency.
Place all the ingredients in bowls, except the tortillas. Let each person make their own burrito by layering on the ingredients of their choice. For instance, take a tortilla, spread a line of beans down the center of the tortilla, then add some tomatoes, onions and lettuce. Spoon a little of your favorite salsa over all of this, roll up the tortilla and, either place on a plate and eat it using a fork or pick it up and eat it using your fingers.
HINT: Make rice for the next two days' meals.
|
|
|
|
