Main Dishes
The following are wholesome, healthy, whole food recipes for a healthier lifestyle for you and your family. The ingredients are whole foods that are generally found in your grocery store. However, some ingredients may need to be purchased at a natural health store or natural foods grocery.
Baked Eggs
Renee Wiest
10 eggs, beaten
1 cup broccoli spears
1 cup mushroom slices
2 medium potatoes, peeled and cubed
3/4 cup cubed ham (optional, I never put it in!)
1 cup shredded cheddar cheese
¼ -1/2 cup cream cheese, softened
Precook broccoli spears and potatoes till not quite done and still a bit crunchy. Pour ½ eggs into bottom of sprayed casserole pan. Layer vegetables, ham and cheddar cheese on top. Add dollops of cream cheese. Pour remaining eggs on top of all. Bake at 300° for approximately 1 hour.
Black Bean Burgers with Chipotle Ketchup
Submitted by Mari-Kae Schouweiler
2 cans of black beans drained and rinsed
Or
1 ¼ cups (9 oz.) dried black beans, picked over and rinsed, soaked overnight, and drained. If using dried beans, combine beans, water, and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60-70 minutes Drain and discard bay leaf.
Ketchup:
2 Roma tomatoes peeled and seeded, then diced
½ medium yellow onion
2 cloves garlic
1 T. tomato paste
1 T. wine vinegar (omit if contains sulfites)
1 Chipotle Chili in Adobo sauce minced
¾ t. ground cumin
¼ t. salt
While the beans are cooking, combine the tomatoes, yellow onion, garlic, tomato paste, vinegar, chipotle chili, cumin and salt in a small saucepan over medium high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.
Burgers:
1 ½ T. canola or olive oil
½ medium yellow onion
½ red bell pepper seeded and chopped
2 cloves garlic
¼ t. salt
½ cup cooked brown rice or quinoa
¼ cup chopped pecans
1 green onion thinly sliced (optional)
1 t. cumin
½ t. salt
1 egg, lightly beaten
¾ cup whole grain bread crumbs or crushed corn flakes
In a frying pan heat ½ T. oil over medium heat. Add the other half of the yellow onion and sauté until soft and translucent, about 4 minutes. Add the bell pepper and garlic and sauté until they begin to soften, about 3 minutes. Stir in ¼ t. salt. Transfer the mixture to a bowl and let cool.
In a food processor, combine the drained beans, the onion mixture, the brown rice or quinoa, pecans, green onion, the cumin and ½ t. salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs or corn flakes. Form the mixture into 6 patties each ¾ inch thick.
In the same pan used for the onion mixture, heat the remaining 1 T. oil over medium high heat. Add the patties and cook, turning once, until nicely browned on both side and heated through, 7-9 minutes total.
Serve each burger on a bun topped with tomato slice, onion slice, lettuce and a dollop of chipotle ketchup. Serve with a side of oven-baked fries.
Serves 6
Black-eyed Peas and Lettuce Leaf Basil Pie
Taken from The Herb Companion
•2 cups sliced fresh mushrooms ( I used shitake)
• 3 tablespoons olive oil
• Kosher salt and ground black pepper, to taste
• 3 shallots, thinly sliced
• 1 jalapeño, seeds removed, freshly minced
• 1 (9-ounce) package fresh spinach, washed and stems removed I mixed spinach & kale)
• 4 cups cooked fresh black-eyed peas
• 1 cup cheddar cheese, grated ( I used Dubliner cheese)
• 1/2 cup heavy cream ( I used whole raw milk)
• 1/2 teaspoon cayenne pepper
• 2 eggs
• 1 pastry for a 9-inch pie
• 3 tablespoons lettuce leaf basil, minced
1. Add mushrooms to heated olive oil; sauté to reduce the liquid. Remove and place in a bowl; set aside.
2. Add more olive oil and the shallots; cook until they're transparent. (It should take approximately 3-5 minutes.) Add jalapeño, salt and pepper. Cook for about 2 minutes. Remove and put in a bowl and set side.
3. Placing half of the following: spinach, black-eyed peas, cheese, heavy cream, cayenne pepper and one egg. You will process in two batches. Process until it’s the consistency of oatmeal. You don’t want it to be a paste.
4. Spoon the shallot/jalapeno mixture into the bottom of the pie crust. Layer the mushrooms over the shallot/jalapeno mixture, then spoon the spinach mixture on top of the mushrooms. Spread the remaining black-eyed peas on top of the spinach mixture. Sprinkle the lettuce leaf basil over the layer of black-eyed peas. Sprinkle the rest of the cheese on top. (I sprinkled a thin layer of parmesan on the top instead of cheddar) Preheat the oven at 375 degrees. Bake for approximately 70 minutes until it’s bubbly and golden.
Pinto Bean and Vegetable Stir-Fry
Submitted by Mari-Kae Schouweiler
2 cups cooked, cold long grain brown rice
2 cups cooked, cold wild rice
2 cups cooked or canned pinto beans, rinsed and drained
1 T. canola or olive oil
2 patty pan squashes, cut into quarters(I have used carrots in place of these)
1 green bell pepper, stemmed, seeded, and thinly sliced
1 red bell pepper, stemmed, seeded, and thinly sliced
2 T. reduced sodium soy sauce (I use Bragg's amino acid)
2 green onions, thinly sliced, including green portions
½ cup dried currants
½ t. ground pepper
In a large bowl combine the long-grain and wild rice’s, breaking apart any lumps. If using canned beans, place in a colander and rinse under cold running water, then drain thoroughly. In a large frying pan or wok over high heat, heat the oil. Add the squashes and bell peppers and sauté until softened, 4-5 minutes. Reduce heat to medium and add the rice and beans. Cook, stirring frequently, until heated through, about 5 min. Add the soy sauce, green onions, currants, and pepper and stir to combine.
