Recipes

Cuban Black Beans, (and basic bean-cooking instructions)

A very basic bean recipe -try it with any other variety.  This is how you cook dried beans.  
 
Soaking and then draining beans reduces the undigestible sugars (oligosaccharides) that may lead to gas buildup in our lower intestines, potentially resulting in flatulence. Honestly, this lessens the more we have beans in our daily diet.  If beans are new to your diet, add them into your daily routine incrementally.
 

Cuban Black Beans

​A basic bean recipe that can be dressed up with spices when you are ready to make it your very own.

Creamy Ranch

This traditional American dressing can be used as a dressing or a dip, depending on the amount of water added

Creamy Mayo

Tofu, nuts and seeds are great replacements to make creamy things.  They are so versatile and satisfying, it's empowering to make your own!

Corn Chowder

Here's a satisfying, filling and comforting soup to enjoy.
 

Corn Cakes... and a Lesson in Oil-Free Cooking

These savory cakes are filling as well as versitile.  It's such a simple kid-pleaser that it became a regular in my home.  
This dish is a wholesome take on a traditional South American dish found in many countries.  Top with salsa for a Mexican flavor, plain for an traditional American side dish, or dill dressing for a Southwest ranch flavor.
The key to gently frying without oil here is a low heat and a bit of patience. 

Cauliflower au Gratin

A creamy casserole topped with whole-grain bread crumbs to satisfy even those used to cheese sauces. 

Breakfast Smoothie

This is a great tool to pack in vegetables and fruits and thus antioxidants and nutrients.  Please note that overall, we are meant to chew our food, allowing enzymes in the mouth to start breaking down carbohydrates, and exercise needed facial muscles.  Souse this gem-of-a-recipe mindfully, and not everyday.

Further, because the blender breaks down fiber, carbohydrate enters the blood stream rapidly, which may not be good for those with metabolic syndrome, glucose or insulin sensitivity, overweight or obesity, or vascular disease.  

Black Bean Soup (from scratch)

Make this a regular!  
This recipe starts with dried beans, but canned are fine too - saute 

Marcia's Four-Bean Salad

Here’s a handy picnic recipe. Pick four cans of beans: preferably low sodium. (I use 2 green, 1 yellow & 1 salad)

Winter Stew

This is a ‘tried and true’ recipe that I have been making for many years. It really is delicious, and perfect for the chilly season….

Pronto Pasta Primavera

Enliven every pasta dish with added vegetables!  Here's a basic recipe to motivate you.

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