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Smokey Black Bean Stew

I got the inspiration for this recipe from a recipe of the same name in the December 2012 Runner’s World. This is a very satisfying soup. A bit too spicy for Pam, but you can eliminate the Cayenne Peppers. Zero fat and Joel Fuhrman “Eat to Live” approved. — I’m going to do the 6 week program and needed to get stocked up on some Joel Fuhrman approved foods. 100% vegan and 200% healthy! Is that even possible? Compared to the average American diet of burgers and fries with zero vegetables, this is 1000% healthy! Okay off my soap box… Hope you enjoy this one!

Click on the soup to see the recipe!

 

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Italian Patties

Wow, can’t believe it’s been almost 5 months since my last recipe post. I took a holiday over the summer and moved sideways for a spell, but I’m back on track and my weight is finally coming down again. As of Monday I’m down almost 50 lbs, but that’s a story for another avenue… Last weekend Pam and I attended the Healthy Living Expo 2012 and we got to see Jeff Novick in the flesh. Jeff makes these great patties (he calls them burgers) out of some simple ingredients minus any animal products. Pam and I have grown to love them and they’ve become a staple in our Vegan Lifestyle. Only your imagination will limit the varieties and this is one I created a few weeks ago. We’ve grown to really like it. Hope you enjoy it!

Click on the patties to see the recipe

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Falafel Patties

We try to cook one or two new recipes every week. They’re usually okay the first time around, then we improve on them. This was a 2nd generation concoction and wow what a difference. This time they actually had flavor and these have become one of Pam’s Top Two! These are uber low-fat (not fat free) and really full of taste. You could eat the patties in a pita pocket with greens and such or on a bun with all the traditional fix-in’s or on a bed of lettuce and assorted greens like I enjoy. I’m sure you can think of many new ways to try these out.

Click on my salad to see the recipe

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Pressure Cooker Fat-Free Refried Beans II

Yes this is a repeat recipe, but this one has more flavor. I love to use these beans on a bed of organic spring mix leaf salad topped with some broken Baked Tostitos. I then garnish the dish with some grape tomatoes, cilantro, and chopped green onion. Sometimes I add some salsa and Pam loves Trader Joe’s Peach Salsa on hers. We call that dish a Tostada Salad and it happens to be Pam’s favorite vegan dish.

Click on the beans to see the recipe.

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Creamy Potato Leek Soup

Potatoes are a great nutritious food, but most people turn it into junk food by deep frying it or adding butter, sour cream, bacon, cheese and other assorted fatty toppings. Fortunately there’s a simple way to make the potato a great healthy treat. I found this recipe that uses white beans to make it creamy instead of milk, butter, or cream. I eliminated the the olive to make it fat free and added carrots and celery to give it a little more flavor. It’s super easy to make especially if you have an immersion blender, but you can use a regular blender too.

Click on the beans to see the recipe.

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Hummus

Hummus is a Middle Eastern dip or spread. It’s really tasty and a nice treat on whole wheat pita bread or as a spread on toasted Ezekiel bread. The recipe I found on fatfreevegan.com calls for tahini, but we substituted brown miso adding less than 2 grams of fat to the otherwise fat-free ingredients.  —  Pam served it to a couple of Nikki’s friends and they loved it!

Click on the hummus to see the recipe

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Pressure Cooker Fat-Free Refried Beans

Beans have become a staple in my meal plans these days. One common way to enjoy beans in Southern California is refried in Mexican Restaurants. So I set out to find a way to make these without fat or any animal products. I found a recipe on fatfreevegan.com and gave them a try. They were quite good, but needed a little more bite so I modified the recipe to fit Pam and my tastes. You could add some chopped hot peppers to the recipe or simply pour some Pico Pica Hot Sauce on them after they’re served. — These are surprisingly good on top of a bed of salad greens and some low-fat (or fat-free if you can find them) tortilla chips. I call this a Tostada Salad.

Click on the beans to see the recipe.

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Vegan Black Bean Soup

Well a lot has happened since my last recipe post. I was diagnosed with Type II Diabetes, Pam and I enjoyed a nice week at sea on a Carnival Cruise, and most recently I spent a week which included two colonoscopies. Now the biggest news which will affect all future posted recipes, I’ve become a vegan. There’s no way I want to spend the rest of my life poking my fingers to test my blood sugar and taking diabetes medicines. So I’ve gone vegan to turn my health around… Here is one of the first recipes I’ve tried, it’s quite mild, but very satisfying. This could easily be modified to include some diced Serrano Chile’s or Jalapeno Chile’s.

This is a modified recipe from allrecipes.com, I love that site.

Click on the soup to see the recipe.

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Pinto Bean Soup


On Friday I was in the mood for a simple pinto bean soup. I really kept it simple, just pinto beans and some seasonings. Wow, I really enjoyed it and so did Pam! If it were just for me, it would have a little more kick, but that’s a problem that’s easily remedied. Kept it simple on Friday, then Saturday I reheated the soup and added some cooked ground turkey, fresh chopped green onion, fresh diced Serrano chilies, and grated cheese. Even better with a kick! I finished it off on today keeping it plain, a simple treat I’ll have to make again! You can use your imagination enhancing this one, but some simple additions for more protein would be browned, crumbled ground turkey or boiled shredded chicken breast.


Click on the soup to see the recipe.

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Slow Cooker Mild White Chili


A mild White Chili made in a Crock Pot with Peruano Beans, Boneless Skinless Chicken Breasts, Brown Rice, fresh Zucchini Squash, Pepper Strips, and more… This will easily make about 8 – 10 servings. I divvy it up into Ziploc Containers for freezing and then easy lunches/dinners during the week.

Click on the soup to see the recipe.

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