Blackbean and Tortilla Bake

(Servings 6)


Ingredients:


* 3 garlic cloves, minced
* 1/2 cup chopped onion
* 1 cup chopped fresh tomato or fire roasted tomatoes from a can
* 1/2 cup chopped green onion
* 1 teaspoon chili powder
* 3 tablespoons cumin powder
* 1 (8 ounce) can tomato sauce
* 2 (16 ounce) can black beans, rinsed and drained
* 1 (8 ounce) can Mexican corn
* chopped cilantro
* salt and pepper
* 12 soft corn tortillas
* 12 oz ounces low-fat shredded cheddar cheese, shredded (sometimes I use a little more)





Directions:

Prep Time: 5 mins

Total Time: 35-40 mins

1. 1 Preheat oven to 350* F.
2. 2 Spray a large skillet with cooking spray.
3. 3 Add garlic, onions, tomato, green onion, cumin, and chili powder.
4. 4 Cook on medium heat until onion is tender.
5. 5 Add tomato sauce and cook 5 minutes more.
6. 6 Stir in beans, cilantro, salt and pepper.
7. 7 Spray a 9 inch square baking dish with cooking spray.
8. 8 Layer 4 tortillas, 1/3 cheese, and 1/3 of the bean mixture; repeat 2 more times.
9. 10 Bake 20 minutes, covered, then 10-15 minutes uncovered or until bubbly.

Vegetarian "Meat"balls

Ingredients

* 4 eggs, slightly beaten
* 1/2 (1 1/4 ounce) envelope Lipton Onion Soup Mix
* 2 cups grated cheddar cheese
* 3/4 cup chopped walnuts (ground up fine or u will have a crunchy texture)
* 1 cup dry Italian style breadcrumbs
* 2 (1 1/4 ounce) envelopes vegetarian broth or vegetable bouillon cubes
* 1/4 small onion finely chopped



Directions

1. Mix ingredients together in order.
2. Refrigerate for 30 minutes.
3. Form into 1-1/4 inch balls and place on baking sheet sprayed with Pam.
4. Bake in 400 degree oven until brown, about 20 minutes. (Turn frequently, will brown fast)
5. (May be frozen now.) Place meatballs in casserole and cover with 2-3 cups boiling water and 2 vegetable bouillon cubes or envelopes vegetarian brown broth.
6. Meatballs should be within 1/2 inch of being covered with liquid.
7. Bake, covered, at 350 degrees for 1 hour (1-1/2 hrs if meatballs are frozen).

Another way to prepare them: After step 4, I like to saute garlic and green peppers along with the "meat"balls in olive oil and then add my favorite spaghetti sauce and top over pasta, yum!

or

Place in crockpot after step 4 and add your own sauce (sweet and sour,etc.) and cook for 1 hr. Longer if frozen.

Enjoy :)

Black Bean Chili

INGREDIENTS:

* 1 tablespoon vegetable oil
* 1 onion, diced
* 1 small green pepper, diced
* 3 cloves garlic, minced
* 1/2 package of veggie"meat" crumbles
* 3 (15 ounce) cans black beans, undrained
* 1 (14.5 ounce) can crushed tomatoes or Rotel
* 1 1/2 tablespoons chili powder
* 1 teaspoon dried oregano
* 1 tablespoon dried basil leaves
* 1 heaping tablespoon red wine vinegar
* 1 tablespoon of cumin


DIRECTIONS:

1. Heat the oil in a large heavy pot over medium heat; cook onion and garlic until onions are translucent. Add crumbles and cook, stirring, until brown. Stir in beans, tomatoes, chili powder, oregano, basil, cumin and vinegar. Reduce heat to low, cover and simmer 60 minutes or more, until flavors are well blended.


TIPS: Place in crock pot on simmer for several hours. Serves with warm cornbread, mmm. And don't forget to top with sour cream, green onions and cheese : )

Vegan Bean Taco Filling

INGREDIENTS:

* 1 tablespoon olive oil
* 1 onion, diced
* 2 cloves garlic, minced
* 1 bell pepper, chopped
* 2 (14.5 ounce) cans black beans, rinsed, drained, and mashed
* 2 tablespoons yellow cornmeal
* 1 1/2 tablespoons cumin
* 1 teaspoon paprika
* 1 teaspoon cayenne pepper
* 1 teaspoon chili powder
* 1 cup salsa


DIRECTIONS

1. Heat olive oil in a medium skillet over medium heat. Stir in onion, garlic, and bell pepper; cook until tender. Stir in mashed beans. Add the cornmeal. Mix in cumin, paprika, cayenne, chili powder, and salsa. Cover, and cook 5 minutes.

Spinach and Cheese Calzones

Ingredients:

1 teaspoon olive oil
1 small onion, chopped
1 clove garlic, minced
3 cups coarse chopped fresh spinach
1 cup lowfat ricotta cheese
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 egg yolk
1/2 cup crumbled feta cheese (2 oz)
1/2 cup of mozzarella
1 tablespoon yellow cornmeal
1 recipe pizza dough or 1 tube refrigerated pizza dough
1 cup bottled marinara sauce (optional)

Directions:

Heat oil in large skillet and cook the onion, covered, over medium-low heat, stirring until softened, about 5 minutes. Stir in the garlic and cook, uncovered, for 1 minute. Stir in the spinach and cook, stirring until the spinach is wilted, about 2 minutes.

Transfer the vegetables to a mixing bowl and stir in the ricotta,nutmeg, salt and cayenne. Then stir in the egg yolk, mozzarella and feta until blended. The filling can be made several hours ahead and refrigerated. (Return to room temperature before using.)

Preheat the oven to 375ºF. Sprinkle a large baking sheet with the cornmeal.

On a flat surface, roll or pat the pizza dough to a rough 12 or 14 inch square. Use a sharp knife or pizza wheel to cut the dough into 4 equal squares. Divide the filling among the dough squares, spooning it onto one diagonal half of each square and leaving about a 1/2" margin all around. Fold the top over to make a triangle and seal the edges by pressing with the tines of a fork. Use a small knife to make three slashes in the top of each calzone to allow steam to escape.

Place the calzone on prepared baking sheet and bake until a rich golden brown, 25-30 minutes. Serve warm with heated marinara sauce for dipping, if desired.

Serves 4.

"Turkey" wraps

Ingredients:

* Whole wheat taco shells
* "Turkey" (sliced deli style)
* Sliced Provolone cheese
* Romaine lettuce
* Thinly sliced tomato
* Thinly sliced onions
* Ranch dressing (or cream cheese, reduced-fat mayo etc.)



Directions:


Lay your tortilla flat and spread a thin layer of ranch dressing on. Add "turkey", Provolone, lettuce, tomato and onions. Roll up and slice in half at an angle. Enjoy : )

Grandma's Cheesy Potatoes

Ingredients:

2 lb. frozen, cubed hash browns
1/4 cup chopped onions
1/4 cup butter
1 can cream soup (cream of mushroom, celery, potato, etc.)
1 cup low fat sour cream
1 cup 2% milk
2 cups of shredded cheddar cheese
1 tsp. salt
1/2 tsp. pepper

Topping:
1 cup crushed cornflakes
5 tablespoons melted butter



Directions:

Mix all ingredients (minus the melted butter and corn flakes) and place in a baking dish. Top with the crushed corn flakes and drizzle melted butter all over top. Bake at 400 degrees for 45-60 minutes or until bubbly!

Mexican bean Salad

INGREDIENTS:

* 1 (15 ounce) can black beans, rinsed and drained
* 1 (15 ounce) can kidney beans, drained
* 1 (15 ounce) can cannellini beans, drained and rinsed
* 1 green bell pepper, chopped
* 1 red bell pepper, chopped
* 1 (10 ounce) package frozen corn kernels
* 1 red onion, chopped
* 1/2 cup olive oil
* 1/2 cup red wine vinegar
* 2 tablespoons fresh lime juice
* 1 tablespoon lemon juice
* 2 tablespoons white sugar
* 1 tablespoon salt
* 1 clove crushed garlic
* 1/4 cup chopped fresh cilantro
* 1/2 tablespoon ground cumin
* 1/2 tablespoon ground black pepper
* 1 dash hot pepper sauce
* 1/2 teaspoon chili powder



Directions:

1. In a large bowl, combine beans, bell peppers, frozen corn, and red onion.
2. In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper. Season to taste with hot sauce and chili powder.
3. Pour olive oil dressing over vegetables; mix well. Chill thoroughly, and serve cold.

Red, White and Bean Minestrone

INGREDIENTS:

* 1 tablespoon extra virgin olive oil
* 2 tablespoons tomato paste
* 1 cup chopped onion
* 1 cup chopped celery
* 2 tablespoons minced garlic
* 1 cup chopped carrots
* 1 teaspoon dried oregano
* 1 (16 ounce) can chopped canned tomatoes
* 5 cups vegetable stock
* 1 (15.5 ounce) can Cannellini Beans, with liquid
* 1/2 (16 ounce) can Red Kidney Beans, drained
* 2 cups zucchini cut into 1/2-inch pieces
* 2 cups baby spinach
* 1 1/2 cups cooked bowtie pasta
* 2 tablespoons pre-packaged pesto
* 2 tablespoons fresh grated Parmesan cheese


DIRECTIONS

1. Heat olive oil over medium heat in a medium sauté pan.
2. Add tomato paste, cook for 5 minutes.
3. Add onions, celery, garlic, carrots and oregano. Cook until garlic is aromatic, approximately 5 minutes.
4. Pour into a 4-quart slow cooker. Add tomatoes and vegetable stock.
5. Cook on low setting for 6 to 7 hours or until the vegetables are tender.
6. Stir in beans, zucchini, spinach and cooked pasta. Cook on high setting for 8 minutes or until beans and pasta are warmed through and spinach has wilted.
7. To Serve: Pour the soup into a bowl. Top with a little pesto and fresh grated Parmesan cheese.

Black Beans a la Olla

INGREDIENTS:

* 2 tablespoons olive oil
* 2 large onions, diced
* 6 cloves garlic, chopped
* 1 (19 ounce) can black beans, rinsed and drained
* 1 (16 ounce) can tomato sauce
* 2 tomatoes, diced
* 2 teaspoons ground cumin
* 1/2 teaspoon cayenne pepper
* 1/2 cup chopped fresh cilantro
* 1/2 cup chopped green onions
* 1/4 cup chopped fresh cilantro


DIRECTIONS

1. Heat the olive oil in a large pot over medium-high heat; cook the onions and garlic in the oil until the onions are translucent, 5 to 7 minutes. Stir in the black beans, tomato sauce, diced tomatoes, cumin, and cayenne pepper; reduce heat to medium-low and simmer 10 minutes. Add 1/4 cup cilantro and simmer another 2 minutes. Stir in the green onions and remove from heat. Garnish with 1/4 cup cilantro.

Serve over rice : )

Quick Black Bean and Salsa Soup

INGREDIENTS:

* 2 (15 ounce) cans black beans, drained and rinsed
* 1 1/2 cups vegetable broth
* 1 cup chunky salsa
* 1 teaspoon ground cumin
* 4 tablespoons sour cream
* 2 tablespoons thinly sliced green onion


DIRECTIONS:

1. In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2. Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3. Ladle soup into 4 individual bowls, and top each bowl with 1 tablespoon of the sour cream and 1/2 tablespoon green onion.

Note: Leave small amount of beans out of blender and mash and add to pot to give some texture.

Mama's Broiled Tomato Sammie

INGREDIENTS:

* 2 tablespoons olive oil
* 2 tablespoons balsamic vinegar
* 4 ripe tomatoes, sliced
* 3 tablespoons mayonnaise
* 1/2 teaspoon dried parsley
* 1/4 teaspoon dried oregano
* 1/4 teaspoon black pepper
* 3 tablespoons grated Parmesan cheese, divided
* 4 slices bread, lightly toasted

DIRECTIONS:

1. Preheat oven to broil.
2. In a shallow bowl, whisk together the olive oil and vinegar. Marinate the tomatoes in the mixture, stirring occasionally.
3. Meanwhile, in a small bowl, combine mayonnaise, parsley, oregano, black pepper and 4 teaspoons Parmesan cheese. Spread mixture on each slice of toasted bread. Place marinated tomatoes on 2 slices and sprinkle with remaining Parmesan cheese.
4. Place on a baking sheet and broil for 5 minutes, or until cheese turns golden brown. Serve immediately, open faced or closed.

Veggie Muffin Sammies

INGREDIENTS:


* 4 English muffins, split and toasted or whole wheat pita
* 1 avocado, mashed
* 1 cup alfalfa sprouts
* 1 small tomato, chopped
* 1 small sweet onion, chopped
* 4 tablespoons Ranch-style salad dressing
* 4 tablespoons toasted sesame seeds
* 1 cup shredded smoked Cheddar cheese


DIRECTIONS:

1. Preheat oven to broil.
2. Place each muffin open-faced on a cookie sheet. Spread each half with mashed avocado; place halves close together. Distributing ingredients evenly, cover each half with sprouts, tomatoes, onion, dressing, sesame seeds and cheese.
3. Place under broiler for about 5 minutes, or until cheese is melted and bubbly.

Optional: Black olives

The Best Veggie Sammie

INGREDIENTS:

* 2 thick slices whole wheat bread
* 2 tablespoons cream cheese, softened
* 6 slices cucumber
* 2 tablespoons alfalfa sprouts
* 1 teaspoon olive oil
* 1 teaspoon red wine vinegar
* 1 tomato, sliced
* 1 leaf lettuce
* 1 ounce pepperoncini, sliced
* 1/2 avocado, mashed

DIRECTIONS:

1. Spread each slice of bread with 1 tablespoon cream cheese. On one slice of bread, arrange cucumber slices in a single layer. Cover with sprouts, then sprinkle with oil and vinegar. Layer tomato slices, lettuce, and pepperoncini. Spread other slice of bread with mashed avocado. Close sandwich and serve immediately.

California Grilled Veggie Sammie

INGREDIENTS:

* 1/4 cup mayonnaise
* 3 cloves garlic, minced
* 1 tablespoon lemon juice
* 1/8 cup olive oil
* 1 cup sliced red bell peppers
* 1 small zucchini, sliced
* 1 red onion, sliced
* 1 small yellow squash, sliced
* 2 (4-x6-inch) focaccia bread pieces, split horizontally
* 1/2 cup crumbled feta cheese

DIRECTIONS

1. In a bowl, mix the mayonnaise, minced garlic, and lemon juice. Set aside in the refrigerator.
2. Preheat the grill for high heat.
3. Brush vegetables with olive oil on each side. Brush grate with oil. Place bell peppers and zucchini closest to the middle of the grill, and set onion and squash pieces around them. Cook for about 3 minutes, turn, and cook for another 3 minutes. The peppers may take a bit longer. Remove from grill, and set aside.
4. Spread some of the mayonnaise mixture on the cut sides of the bread, and sprinkle each one with feta cheese. Place on the grill cheese side up, and cover with lid for 2 to 3 minutes. This will warm the bread, and slightly melt the cheese. Watch carefully so the bottoms don't burn. Remove from grill, and layer with the vegetables. Enjoy as open faced grilled sandwiches.

Greek-Style Veggie Burgers

Ingredients:

1/4 cup plain lowfat yogurt
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano leaves, crushed
1 tablespoons sliced pitted ripe olives
1 tablespoon crumbled feta cheese
Freshly ground black pepper
2 meatless burger patties (about 2 1/2 oz. each)
4 tomato slices (about 1/4" thick each)
Sliced red onion
4 pitas

Directions:

MIX yogurt, cumin and oregano. Stir in olives and cheese and season to taste with black pepper. Or buy the Gyro cucumber sauce already made! I actually prefer doing this! You can pick it up at Sprouts.

COOK patties according to package directions in a little oil and garlic. (I like to season mine with seasoned salt, adobo and Worcestershire sauce) Slice the patties into strips when cooked.

DIVIDE tomatoes, patties and yogurt mixture in a pita. Top with red onion.

TIP: For extra flavor, use Kalamata olives instead of ripe olives.

Vegan Banana Bread

Equipment:
8 x 4 bread pan

Ingredients
1/2 cup brown sugar
1/2 cups white sugar
1/2 cup margarine, at room temp
3 very ripe bananas, mashed well
2 cups flour
1/2 teaspoon baking soda
1/4 cup vanilla soy milk, mixed with 1 teaspoon apple cider vinegar
1 teaspoon vanilla
1 teaspoon cinnamon
1/4 teaspoon allspice
1/2 teaspoon salt

Directions
Preheat oven to 350 F. Spray a 8x4 bread pan with non stick cooking spray, or lightly coat with margarine.

Sift together flour, baking soda, salt and spices.

Cream together the margarine and sugars. Add bananas, soy milk and vanilla.

Add the wet ingredients to the dry. Mix well. Pour batter into pan. Bake for an hour to an hour 10 minutes.

Baked French Toast Casserole

Ingredients:

* 1 loaf French bread (13 to 16 ounces)
* 8 large eggs
* 2 cups half-and-half
* 1 cup milk
* 2 tablespoons granulated sugar
* 1 teaspoon vanilla extract
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon ground nutmeg
* Dash salt
* Praline Topping, recipe follows
* Maple syrup

Directions:

Slice French bread into 20 slices, 1-inch each. (Use any extra bread for garlic toast or bread crumbs). Arrange slices in a generously buttered 9 by 13-inch flat baking dish in 2 rows, overlapping the slices. In a large bowl, combine the eggs, half-and-half, milk, sugar, vanilla, cinnamon, nutmeg and salt and beat with a rotary beater or whisk until blended but not too bubbly. Pour mixture over the bread slices, making sure all are covered evenly with the milk-egg mixture. Spoon some of the mixture in between the slices. Cover with foil and refrigerate overnight.

The next day, preheat oven to 350 degrees F.

Spread Praline Topping evenly over the bread and bake for 40 minutes, until puffed and lightly golden. Serve with maple syrup.
Praline Topping:

* 1/2 pound (2 sticks) butter
* 1 cup packed light brown sugar
* 1 cup chopped pecans
* 2 tablespoons light corn syrup
* 1/2 teaspoon ground cinnamon
* 1/2 teaspoon ground nutmeg

Combine all ingredients in a medium bowl and blend well. Makes enough for Baked French Toast Casserole.

Monkey Bread

4 cans of the small refrigerator biscuits (about 40, not layered)
1 1/2 tablespoons cinnamon
1/2 cup butter
1 cup white sugar
1 cup brown sugar, packed
1/2 cup pecans, raisins and/or coconut, if desired

Cut each biscuit into 4 pieces. Pour sugar and cinnamon into a plastic bag and mix.
Add biscuit pieces, several at a time; shake to coat well.

Place pieces in a buttered tube or Bundt pan until all are used.

Sprinkle layers with nuts, raisins or coconut.

Bring brown sugar and butter to a boil in saucepan. Cool 10 minutes, then pour over tp of biscuits.

Bake at 350F for 45 minutes. Allow to cool 15 minutes before removing from pan. Turn upside down to serve.

Grilled Tilapia with Mango Salad

Don't let the list of ingredients fool you. This is super easy, and gets rave reviews whenever I serve it. The salsa can be made the day ahead to save time. Strawberries can be substituted for the mango if you prefer - both are excellent! Combine leftover salsa with some drained black beans the next day for lunch.


INGREDIENTS:

* 1/3 cup extra-virgin olive oil
* 1 tablespoon lemon juice
* 1 tablespoon minced fresh parsley
* 1 clove garlic, minced
* 1 teaspoon dried basil
* 1 teaspoon ground black pepper
* 1/2 teaspoon salt
* 2 (6 ounce) tilapia fillets
*
* 1 large ripe mango, peeled, pitted and diced
* 1/2 red bell pepper, diced
* 2 tablespoons minced red onion
* 1 tablespoon chopped fresh cilantro
* 1 jalapeno pepper, seeded and minced
* 2 tablespoons lime juice
* 1 tablespoon lemon juice
* salt and pepper to taste


DIRECTIONS:

1. Whisk together the extra-virgin olive oil, 1 tablespoon lemon juice, parsley, garlic, basil, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a resealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.
2. Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. Add the lime juice and 1 tablespoon of lemon juice, and toss well. Season to taste with salt and pepper, and refrigerate until ready to serve.
3. Preheat an outdoor grill for medium-high heat, and lightly oil grate.
4. Remove the tilapia from the marinade, and shake off excess. Discard the remaining marinade. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. Serve the tilapia topped with mango salsa.


TIP: George Foreman grill would work just great too!