- 1/2 cup Brown rice, long-grain, uncooked
- 1 1/2 cups Water
- 1 teaspoon Canola oil
- 1 1/4 cups Onions, fresh, peeled, 1/4" diced
- 1 clove Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
- 1 quart Black beans, low-sodium, canned, drained and rinsed or black beans, dry, cooked
- 1 cup Water
- 1 cup Tomato sauce, low-sodium, canned
- 2/3 cup Plantains, fresh, ripe (yellow), peeled, 1/4" diced
- 1 tablespoon Cumin, dried, ground
- 1 teaspoon Paprika
- 1/2 teaspoon Black pepper, ground
- 2 tablespoons Salsa, traditional (optional)
- 2 tablespoons Cilantro, fresh, chopped (optional)
- 2 tablespoons Green onions with tops, fresh, chopped (optional)
Combine brown rice and 1 cup water in a small stockpot. Reserve remaining water. Heat on medium-high heat to a rolling boil. Cover and reduce heat to medium. Cook until water is absorbed, about 15-20 minutes. Stir once. Cover and cook an additional 10 minutes over low heat. Fluff the rice gently with a fork. Heat oil in a medium stockpot on medium-high heat. Add onions and sauté until soft. Add garlic. Continue cooking on medium-high heat until garlic is fragrant, about 1-2 minutes. Stir frequently. Add cooked rice, black beans, 1/2 cup water, tomato sauce, plantains, cumin, paprika, and pepper. Stir well and bring to boil. Stir frequently. Reduce heat to medium-low and simmer for 5 minutes or until liquid is absorbed into the ingredients. Heat to 140 °F for at least 15 seconds. Garnish each serving with 1 teaspoon of salsa, 1 teaspoon of cilantro, and 1 teaspoon of green onions (optional).
- 1 teaspoon Canola oil
- 1 1/4 cups Onion, fresh, peeled, 1/4" diced
- 2 cloves Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
- 1/2 teaspoon Ginger, fresh, grated (If using ground ginger reduce amount by half)
- 2 1/2 cups Garbanzo beans, canned, drained, and rinsed or garbanzo beans, dry, cooked
- 3 cups Tomatoes with juice, canned, low-sodium, diced
- 1/4 cup Water
- 1/2 teaspoon Chili powder
- 1 1/2 teaspoons Cumin, ground
Heat oil in a small stockpot on medium-high heat. Add onions and sauté until soft. Do not brown. Add the garlic and ginger, stir until fragrant. Add the garbanzo beans (chickpeas), tomatoes and juice, water, chili powder, and cumin. Continue cooking on medium-high heat and bring to a boil. Reduce heat to medium and simmer uncovered for 10 minutes or until there is only enough liquid to cover the bottom of the pan. Heat to 140 °F or higher for at least 15 seconds.
- ½ cup Greek yogurt, plain
- ¼ cup natural peanut butter (crunchy recommended)
Combine all the ingredients in a small bowl, refrigerate until ready to eat. Serve with your favorite fruit or veggie.
- 1 ½ cups Quinoa, dry
- 1 ¾ cups Fresh granny smith apples, peeled, cored, cubed 3/4"
- 1 ¾ cups Fresh butternut squash, peeled, seeded, cubed 1/2"
- 1 tablespoon canola oil
- ¼ teaspoon ground ginger
- ¾ teaspoon ground cinnamon
- ¼ cup frozen orange juice concentrate
- 1 ½ tablespoons olive oil
- 1 teaspoon honey
- 1/3 teaspoon Dijon mustard
- 2 tablespoons red wine vinegar
- 1/8 teaspoon salt
- 1 dash ground black pepper
- 1 dash ground white pepper
- ½ teaspoon Fresh cilantro, chopped (Optional: use additional cilantro as a garnish)
- 1/3 cup Dried cranberries, finely chopped
- 1/3 cup Golden raisins, seedless, finely chopped
- Preheat oven to 400 °F.
- Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and 3 cups water in a medium pot. Cover and bring to a boil. Turn heat down to low and simmer until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork. Cover and refrigerate. A rice cooker may be used with the same quantity of quinoa and water.
- Combine apples and squash in a large mixing bowl. Add canola oil, 1/8 tsp ginger, and 1/4 tsp cinnamon. Toss well to coat.
- Pour apples/squash mixture onto a large baking sheet and place in oven at 400 °F. Roast for 15 minutes or until squash is soft and slightly brown on the edges. Do not overcook. Remove and set aside to cool.
- In a medium mixing bowl, combine orange juice, olive oil, honey, Dijon mustard, red wine vinegar, salt, peppers, cilantro, and remaining ginger and cinnamon. Whisk together to make dressing.
- In a large mixing bowl, combine quinoa, apples/squash mix, cranberries, raisins, and dressing. Toss well to combine. If desired, garnish with additional cilantro. Cover and refrigerate for about 2 hours. Serve chilled.