chipotle black bean and yam stew with a cilantro cabbage slaw

stew ingredients:

2 tablespoons extra virgin olive oil

1 medium yellow onion, chopped

2 teaspoons ground cumin

1/2 teaspoon dried oregano

1/2 teaspoon chipotle chili powder

2 to 3 teaspoons Herbamare or sea salt

2 medium yams, peeled and diced (about 4 cups)

4 cloves garlic, crushed

6 cups (4 cans) cooked black beans, use liquid

4 cups water or bean cooking liquid

1 medium red pepper, diced

the juice of one lime (about 2 to 3 tablespoons)

directions:

Heat a large 6 or 8-quart pot over medium heat. Add olive oil then add onions and saute for 5 to 7 minutes.  I usually like to add a few dashes of salt at this point.

Then add the spices, Herbamare, yams, and garlic and saute a minute or two more.  Add the black beans and water (or bean cooking liquid).  I always prefer to use mainly bean cooking liquid.  Simmer uncovered for 10 to 15 minutes or until yams are barely tender but not yet cooked.  Timing will depend on what size you dice your yams.

Then add the diced peppers and simmer for 10 minutes more.  Taste and adjust salt and spices if necessary.  Remove from heat and add lime juice.

Cilantro Cabbage Slaw

ingredients:

4 to 5 cups thinly sliced Napa cabbage

2 cups chopped cilantro

2 to 3 green onions, sliced into thin rounds

the juice of 1 lime

1 to 2 tablespoons extra virgin olive oil

1/2 teaspoon Herbamare

directions:

Place all ingredients into a medium-sized mixing bowl and toss together.  Be sure to make only what you will eat with your meal.  Otherwise, it will become soggy and unappealing.  

Adapted from The Whole Life Nutrition Cookbook

parker's split pea soup

ingredients:

1 cup chopped yellow onions

4 cloves garlic, minced

1/8 cup good olive oil

1/2 teaspoon dried oregano

1/2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

2 cups medium-diced carrots (3 to 4 carrots)

1 celery stalk

dash cayenne pepper

1/2 teaspoon ground mustard

1 pound dried split green peas

8 cups chicken stock or water

1/2 cup parsley

directions:

In a 4-quart stockpot on medium heat, saute the onions and garlic with the olive oil, oregano, cayenne pepper, ground mustard, salt, and pepper until the onions are translucent, 10 to 15 minutes. Add the carrots, celery, split peas, and chicken stock. Bring to a boil, then simmer uncovered for 40 minutes. Skim off the foam while cooking. Continue to simmer for another 40 minutes, or until all the peas are soft. Stir frequently to keep the solids from burning on the bottom. Taste for salt and pepper. Serve hot.

Adapted from www.foodnetwork.com

roasted squash, apple, and cipollini onion salad

recipe:

2 Golden Delicious apples, peeled and cut into 1/2-inch-thick wedges

8 cipollini onions, peeled, trimmed, and sliced crosswise into 1/4-inch-thick rings

1 tablespoon extra-virgin olive oil

Coarse salt and freshly ground pepper

1/2 medium butternut squash or sugar pumpkin, peeled, seeded, and cut into 1/2-inch pieces (3 cups)

4 cups watercress

1 1/2 teaspoons sherry vinegar

1/4 cup chopped toasted walnuts

directions:

Preheat oven to 400 degrees. Toss apples with onions, 3/4 teaspoon oil, and 1/4 teaspoon salt; spread onto a rimmed baking sheet. Toss squash with 3/4 teaspoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper; spread onto a separate rimmed baking sheet.

Roast apple-onion mixture, tossing halfway through, until apples are tender and lightly browned and onions are just starting to crisp, 25 to 30 minutes.

Meanwhile, roast squash, tossing halfway through, until tender and browned, 40 to 45 minutes.
Toss watercress with remaining 1 1/2 teaspoons oil and the vinegar; season with 1/4 teaspoon salt and 1/4 teaspoon pepper.

Transfer salad to a serving platter, and top with apple-onion mixture, squash, and walnuts.

Serves 4

Source: www.wholeliving.com

french lentils with chard

recipe:

1 tablespoon extra virgin olive oil

1 onion, chopped

2 carrots, chopped

1 celery stalk, chopped

4 large garlic cloves, minced

1 pound lentils, preferably imported green lentils, washed and picked over (2 1/4 cups)

A bouquet garni made with 2 bay leaves, a Parmesan rind and a sprig or two each of thyme and parsley

Salt and freshly ground pepper

1 bunch Swiss chard (3/4 to 1 pound), stemmed, washed and coarsely chopped

Freshly grated Parmesan, crumbled goat cheese or feta for serving

1. Heat the olive oil over medium-high heat in a heavy soup pot or Dutch oven. Add the onion and cook, stirring, until it begins to soften, about 3 to 5 minutes. Add the carrot and celery and cook, stirring, until all the vegetables are tender, about 5 minutes. Add the garlic and continue to cook, stirring, until fragrant, 30 seconds to a minute. Add the lentils, 2 quarts water and bouquet garni. Bring to a boil, reduce the heat, and simmer 40 minutes. Add salt and pepper to taste. Remove the bouquet garni.

2. Stir the chard into the simmering lentils. Cook another 10 minutes or so, until the lentils and greens are tender. The chard should be tender but still bright. Taste, adjust seasonings and serve, passing the cheese at the table for sprinkling. Alternatively, transfer to an oiled baking dish, top with rounds of goat cheese, crumbled feta or grated Parmesan, and heat through in a medium oven.

Yield: Serves 4 to 6

Source: www.nytimes.com

kale and roasted vegetable soup

recipe:

3 medium carrots, peeled and quartered lenthwise

2 large tomatoes, quartered

1 large onion, cut into 8 wedges or 4 or 5 slices

1/2 small butternut squash, peeled, seeded, cut lengthwise into 1/2 inch thick wedges

6 garlic cloves

1 Tbsp olive oil

6 cups or more of vegetable broth*

4 cups of finely chopped kale

3 large fresh thyme sprigs

1 bay leaf

1 15 oz can of Great Northern white beans, drained

directions:

1 Preheat oven to 400°F (reduce heat by 25°F if using convection oven). Brush rimmed baking sheet with a thin coat of olive oil. Arrange carrots, squash, tomatoes, onion, and garlic on sheet. Drizzle with more olive oil. Sprinkle with salt and pepper. Toss to coat. Roast vegetables until they are brown and tender, stirring occassionally, about 45 minutes.

2 Cut squash and carrots into 1/2 inch pieces; set aside. Peel garlic cloves; place in food processor. Add tomatoes and onion; puree until almost smooth. Pour 1/2 cup broth onto the baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot. Bring to boil. Reduce heat. Simmer uncovered until kale is tender, about 30 minutes.

3 Add carrots, beans, and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf.

Can be made a day ahead. 

If cooking gluten-free, use gluten-free broth.

Serves 6

Source: www.simplyrecipes.com