Healthy cooking?
I’m looking for some really simple, fast, healthy recipes that I can pack and take to work. Sandwiches and wraps are great, but I’d also like somethings I can take left-over-style. I’d like to stick as vegetarian as possible, and sugar-free.
Please know that I am new to the kitchen, so nothing too scary 
Thanks!
Tasty, High fiber, black beans and brown rice
can of S&W Caribbean Black beans (has Red Bell Pepper, Anaheim Chili Peppers,Diced Onion & Lime, Juice in Caribbean Sauce)
can of mexican stewed tomatoes (has green pepper and onion)
chili paste (tablespoon of Huy Fong Sambal Oelek, Chili Paste)
Uncle Ben’s Brown Rice (Microwave in bag)
Drain juice from cans and add 1-2 tablespoons cornstarch, mix
Cook beans, tomatoes till bubbling. If you would like it thicker and more sauce, add cornstarch mixture, stir till the sauce comes out clear.
Meanwhile, microwave brown rice for 90 seconds. Place beans mixture on top or mix together. This makes 2 servings.
——-
Black Bean Salad
2 Large Cans Black Beans
1 Can White Corn
4 Plum Tomatoes
1 Medium Red Onion
1/2 Green Pepper
Handful Fresh Cilantro Or 1/2 Tablespoon Dried Cilantro
1/2 Tablespoon Salt
1/4 Cup Balsamic Vinegar
1 Tablespoon Olive Oil
2 Chipotle Peppers
1/2 Tablespoon Minced Garlic
Drain and rinse black beans.
Drain white corn.
Dice red onion, green pepper, chipotle peppers, plum tomatoes.
Chop cilantro.
Mix together. Add salt, olive oil, garlic and vinegar.
Chill, covered at least 4 hours.
Serves: 8
Preparation time: 1 hour
——
Homemade Black Bean Veggie Burgers
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg (or egg substitute equivalent to1-1.5 eggs (1/4-3/8 cups))
OR
1 Tbsp. ground flax seed simmered in 3 Tbsp. water Stir together until thick and gelatinous.
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs (maybe in addition, add 1/2 cup cooked brown rice) (possibly use rolled oats instead of bread crumbs)
Suggestions:
How to keep them from falling apart, though.
First, you must rinse the black beans and dry them off before mashing them. Second, you must strain the onion, garlic and pepper mixture through a fine strainer to remove any excess water. Also, I freeze mine and grill them frozen.
Blended everything in the food processor, beginning with onions, peppers, and garlic, then oats, then eggs and spices, beans last. I chilled the mixture, then rolled (more like poured — think thick muffin batter) onto waxed paper. I froze the burgers. To grill, oiled some foil that was folded over burger.
As a substitute, use frozen pepper stir fry (red, yellow, green pepper slices and onion slices.
You can find them in the freezer section at the grocery) instead of individual bell pepper and onion.
Served them with a "dipping sauce" of 1/2 salsa mixed with 1/2 sour cream. delicious.
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. (Note: Made them smaller (ended up with 6 and served them with a "dipping sauce" of 1/2 salsa mixed with 1/2 sour cream. delicious.)
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on cookie sheet, and bake about 10 minutes on each side.
Note: put a little oil on your hands when shaping the patties to prevent sticking.
—
Cajun Seasoning
1 box salt
3 T black pepper
2 T garlic powder
1 t onion powder
1 t nutmeg
2 T parsley flakes (crunched)
4 T red pepper (ground) (cayenne)
2 T chili powder
Combine all ingredients; store in an airtight container.
October 27th, 2009 at 6:01 am
Tasty, High fiber, black beans and brown rice
can of S&W Caribbean Black beans (has Red Bell Pepper, Anaheim Chili Peppers,Diced Onion & Lime, Juice in Caribbean Sauce)
can of mexican stewed tomatoes (has green pepper and onion)
chili paste (tablespoon of Huy Fong Sambal Oelek, Chili Paste)
Uncle Ben’s Brown Rice (Microwave in bag)
Drain juice from cans and add 1-2 tablespoons cornstarch, mix
Cook beans, tomatoes till bubbling. If you would like it thicker and more sauce, add cornstarch mixture, stir till the sauce comes out clear.
Meanwhile, microwave brown rice for 90 seconds. Place beans mixture on top or mix together. This makes 2 servings.
——-
Black Bean Salad
2 Large Cans Black Beans
1 Can White Corn
4 Plum Tomatoes
1 Medium Red Onion
1/2 Green Pepper
Handful Fresh Cilantro Or 1/2 Tablespoon Dried Cilantro
1/2 Tablespoon Salt
1/4 Cup Balsamic Vinegar
1 Tablespoon Olive Oil
2 Chipotle Peppers
1/2 Tablespoon Minced Garlic
Drain and rinse black beans.
Drain white corn.
Dice red onion, green pepper, chipotle peppers, plum tomatoes.
Chop cilantro.
Mix together. Add salt, olive oil, garlic and vinegar.
Chill, covered at least 4 hours.
Serves: 8
Preparation time: 1 hour
——
Homemade Black Bean Veggie Burgers
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg (or egg substitute equivalent to1-1.5 eggs (1/4-3/8 cups))
OR
1 Tbsp. ground flax seed simmered in 3 Tbsp. water Stir together until thick and gelatinous.
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs (maybe in addition, add 1/2 cup cooked brown rice) (possibly use rolled oats instead of bread crumbs)
Suggestions:
How to keep them from falling apart, though.
First, you must rinse the black beans and dry them off before mashing them. Second, you must strain the onion, garlic and pepper mixture through a fine strainer to remove any excess water. Also, I freeze mine and grill them frozen.
Blended everything in the food processor, beginning with onions, peppers, and garlic, then oats, then eggs and spices, beans last. I chilled the mixture, then rolled (more like poured — think thick muffin batter) onto waxed paper. I froze the burgers. To grill, oiled some foil that was folded over burger.
As a substitute, use frozen pepper stir fry (red, yellow, green pepper slices and onion slices.
You can find them in the freezer section at the grocery) instead of individual bell pepper and onion.
Served them with a "dipping sauce" of 1/2 salsa mixed with 1/2 sour cream. delicious.
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. (Note: Made them smaller (ended up with 6 and served them with a "dipping sauce" of 1/2 salsa mixed with 1/2 sour cream. delicious.)
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on cookie sheet, and bake about 10 minutes on each side.
Note: put a little oil on your hands when shaping the patties to prevent sticking.
—
Cajun Seasoning
1 box salt
3 T black pepper
2 T garlic powder
1 t onion powder
1 t nutmeg
2 T parsley flakes (crunched)
4 T red pepper (ground) (cayenne)
2 T chili powder
Combine all ingredients; store in an airtight container.
References :
October 27th, 2009 at 6:21 am
First, try to keep away from these things:
Soda
Hamburgers
Hot dogs
Ice cream
Bologna
White Bread
American cheese
French fries and Tater Tots
Pizza loaded with cheese and meat
Chocolate bars
Here are some easy recipes:
Pita Pockets:
Put out whole wheat pita breads sliced in half, small pieces of sliced turkey breast or low fat cheese and vegetables such as lettuce, sliced tomatoes, sliced onions, sliced cucumbers and bean sprouts. Let the diners spice up their sandwiches with mustard, cranberry sauce or salsa.
Chef’s Salad:
Set out washed and torn lettuce, fresh spinach, diced turkey and lean ham, low fat cheese, hard-cooked eggs or egg whites, cucumbers, cherry tomatoes and carrots. Serve fresh bread on the side.
Also, take a look at this link. I prefer you looking at all the recipes than just a few that I would cut and paste:
http://www.cookingnook.com/healthy-recipes.html
References :