• Education ➜
• Nutrition ➜

Recipes from the April 2014 Newsletter

This chunky, satisfying stew is full of beans, greens, corn, mushrooms, bell pepper, and plenty of herbs and spices to please your taste buds and fill your belly. This recipe makes 12 cups of stew, perfect for leftovers throughout the week!

1 medium yellow onion, chopped
1 medium red bell pepper, chopped
6 medium white or cremini mushrooms, sliced
1 tablespoon chili powder
1 tablespoon dried oregano
2 teaspoons ground cumin
2 teaspoons granulated garlic
4½ cups water
½ to 1 can (6 ounces) tomato paste (see Notes below)
1 can (15 ounces) black beans, drained and rinsed (or 1½ cups)
1 can (15 ounces) pinto beans, drained and rinsed (or 1½ cups)
1 can (15 ounces) diced tomatoes (including juice)
1 can (15 ounces) corn, drained and rinsed (or 1½ cups)
5 cups chopped (into bite-size pieces) collard greens
2 cups loosely packed cilantro leaves (or parsley), coarsely chopped

Preparation: 20 minutes
Cooking: 25 minutes
Serves: 8 (makes 12 cups)

Notes:

• Fresh garlic may also be used; substitute with 1½ tablespoons freshly minced (about 6 medium cloves).
• If you can’t find collard greens, you may also use kale. If you use chard, add it in closer to the end of cooking since it cooks quickly.
• I try to avoid using partial cans of ingredients, but for this recipe I like to use a half a can of tomato paste since it delivers a milder tomato flavor. But feel free to use the whole can if you like a richer, zingier tomato base.

This flavorful loaf is perfect for anytime you want a hearty main dish. It can be made with fresh or dried herbs. Make two loaves while you’re at it and freeze one for leftovers. This is delicious topped with Creamy Mushroom Gravy!

1¾ cups water
½ cup brownish-green lentils
½ cup short-grain brown rice
2 teaspoons poultry seasoning
1 teaspoon granulated onion
1 medium onion, chopped
5 medium white or cremini mushrooms
1 large rib celery, chopped
1 tablespoon freshly minced garlic (about 5 medium cloves)
¾ cup quick rolled oats
1 can (6 ounces) tomato paste
1½ teaspoons freshly minced rosemary (or ½ teaspoon ground/dried)
1½ teaspoons freshly minced thyme leaf (or ½ teaspoon dried)
1 tablespoon minced fresh sage leaf (or 1 teaspoon dried/rubbed sage)
1 cup parsley leaves, chopped
½ cup chopped pecans or walnuts

Preparation: 55 minutes (including cooking rice and lentils)
Cooking: 50 minutes (baking)
Makes: 1 standard loaf (about 10 ¾-inch slices)

This gravy is delicious with mashed potatoes or the Lentil and Rice Loaf. It’s rich and flavorful even without soy sauce, flour or cornstarch.

2 cups water
¼ cup raw unsalted cashews (1½ ounces)
6 medium white or brown (cremini) mushrooms (6 ounces)
1½ cups chopped yellow onion (½ of a large onion)
1 small carrot, sliced
1 celery rib, sliced
2 teaspoons freshly minced garlic
1 teaspoon poultry seasoning
freshly ground black pepper

Preparation: 10 minutes
Cooking: 15 minutes
Makes: about 3 cups

This quick and easy dish uses ‘stir fry’ frozen vegetables, along with fresh ginger and garlic. Frozen veggies can be a healthy and delicious meal addition.

1½ cups water
¾ cup uncooked (dry) quinoa
1 teaspoon granulated onion
½ teaspoon curry powder
1 bag (16 ounces) frozen ‘stir fry’ blend vegetables
1 tablespoon minced garlic (4 to 5 medium cloves)
1 teaspoon minced fresh ginger
1 teaspoon curry powder
2 tablespoons tahini (ground sesame paste)
½ of an avocado (optional)
sesame seeds to garnish (optional)

Preparation/cooking: 15 minutes
Serves: 2 to 4

Notes: I use a ‘stir fry’ blend with this recipe, but any 16-ounce bag of frozen vegetables may be used. Also, feel free to toss in any favorite fresh vegetables, too, such as zucchini, cabbage, greens (kale, chard, spinach), or green onions.

Blueberries tend to sink into the batter during cooking, so I like to push a few blueberries into the top of each muffin just before baking.

If you’ve never used cardamom, I urge you to seek some out. Cardamom is wonderfully aromatic; in a pinch you can substitute with 1½ teaspoons cinnamon.