Fruit Bowl
2 Granny Smith apples, cored and cut into large chunks
1 cup (10) strawberries, halved and sliced
¾ cup blueberries
½ teaspoon cinnamon
½ cup pecan pieces, chopped
½ cup plain yogurt
1 tablespoon melted butter
¾ teaspoon lemon peel
1 tablespoon lemon juice
½ cup fresh grated coconut
Stevia to taste
Wash, core and dice apples. Sprinkle well with a teaspoon of lemon juice to prevent them from browning. Combine apple pieces with strawberries, blueberries.
In a separate bowl, combine yogurt, cinnamon, butter, lemon peel, coconut, and Stevia. Fold this mixture in with the fruits and chill for 20 minutes. Serve topped with pecans and cinnamon. Makes 4-6 servings.
Carrot Salsa
Preparation Time: 20 minutes
Servings: variable
6 medium carrots, grated finely
1 small green pepper, minced
2 medium scallions, minced
½ – 1 cup chopped cilantro (or to taste)
1 jalapeno, seeded and minced
½ cup pure apple juice
2 tablespoons lemon juice (about 1/2 lemon)
2 tablespoons apple cider vinegar
1½ teaspoons cumin
½ teaspoon salt (optional)
Combine all ingredients and adjust to taste.
Brazilian Black Beans & Marinated Tomatoes
Preparation Time: 30 minutes
Cooking Time: 3-4 hours
Servings: 4-6
Beans:
2 cups dried black beans
6½ cups water
1 large whole onion
8-10 whole cloves
4 large garlic cloves
1 large onion, chopped
1 large green bell pepper, chopped
Tomatoes:
6 medium tomatoes, chopped
8 green onions, finely chopped
¼ cup finely chopped sweet onion
1 clove garlic, crushed
3 tablespoons wine vinegar
4-5 dashes Tabasco sauce
dash of salt (optional)
Place beans and water in a large pot. Peel the whole onion and stud it with the whole cloves (poke holes in the side of the onion with a toothpick about ½ inch apart, push the stem end of the clove into each hole). Place the onion in the pot with the beans and water and add the whole, peeled garlic cloves. Bring to a boil, cover, reduce heat and simmer for about 2 hours. Remove and discard the whole onion and cloves. Mash the whole garlic cloves into the beans (use a spoon or fork and gently mash into the side of the pot). Add chopped onion and bell pepper. Cover and simmer for an additional 1-2 hours until beans are tender.
Meanwhile, place the tomatoes, onions, and seasonings into a separate bowl. Mix well. Cover and refrigerate for at least 1 hour. Mix again and adjust seasonings.
Serve black beans over brown rice and spoon some of the tomato mixture over the top.
Hint: Whole cloves are sold in a jar in the spice section of your supermarket. They are the dried buds from a tree and add a unique flavor to this dish. Handle them carefully while inserting into the onion so they don’t break. To remove onion and cloves from the beans use a slotted spoon. Season beans with a small amount of salt after cooking, if desired.
Cauliflower Dal
Preparation Time: 15 minutes
Cooking Time: 35 minutes
Servings: 4-6
1 onion, chopped
2 cloves garlic, minced
1 jalapeno pepper, seeded and minced
2 cups vegetable broth
1 teaspoon ground cumin
¾ teaspoon ground coriander
¼ teaspoon turmeric
¼ teaspoon red pepper flakes
1 cup dried red lentils
1 15 ounce can chopped tomatoes
2 cups cauliflower florets
1 large russet potato, peeled and coarsely chopped
Place the onion, garlic and jalapeno in a large pot with 1-2 tablespoons of the vegetable broth. Cook, stirring frequently for about 3 minutes until onion softens slightly. Stir in the cumin, coriander, turmeric and red pepper flakes. Cook and stir for about 1 minute. Add the remaining broth and the rest of the ingredients. Bring to a boil, reduce heat, cover and simmer for about 30 minutes, stirring occasionally. Serve in a bowl with some pita bread on the side, or over brown rice.
