Recipes


BlackbeanCousCousRecipe350x250Black Bean and Couscous Salad

Ingredients:
  • 1 cup uncooked whole wheat coucous (pearl or regular)
  • 1 ¼ cup low sodium chicken or bone broth (or water is OK)
  • 3 tbs extra virgin olive oil
  • 2 tablespoons fresh lime juice
  • 1 tsp red wine or white balsamic vinegar
  • ½ tsp ground cumin
  • 8 green onions chopped or ¼ red onion diced
  • 1 red pepper, seeds removed and chopped
  • ¼ cup chopped fresh cilantro or parsley
  • 1 cup frozen (and thawed) or canned (and drained) corn
  • 2 (15 oz) cans black, garbanzo or northern great beans, drained
  • Salt and pepper to taste
  • Optional: prepared chicken, fish or hard-boiled egg

 

Directions:
  1. Bring chicken broth to a boil in a 2 quart or larger sauce pan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes.
  2. In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add onions, red pepper, cilantro, corn and beans and toss to coat.
  3. Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well. Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.
  4. Optional- add chicken, fish or cooked egg to dish for added protein.

Adapted from original recipe, source:

allrecipes.com


OatmealRecipe350x250Healthy Baked Oatmeal: The Easiest Make-Ahead Method

Ingredients
  • 2 tablespoons unsalted butter, or melted and cooled coconut oil, plus more for the baking dish
  • 1 large egg, or 1 tablespoon flaxseed meal whisked with 3 tablespoons water
  • 3 cups fat free or 1% dairy or non-dairy milk
  • 2 tbs molasses or 6 packets Spenda (or another sugar alternative that would =1/4 cup sweetener, yet without the sugar!)
  • 2 teaspoons vanilla extract
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 2 cups old-fashioned rolled oats
  • Optional: 1 oz sliced almonds or chopped walnuts
  • Optional: ½ cup frozen mixed berries

 

Directions:
  1. Grease an 8x8-inch baking dish. Lightly coat an 8x8-inch baking dish with melted butter or coconut oil; set aside.
  2. Assemble the oatmeal. Whisk the butter or coconut oil, egg or flax-water mixture, milk, sweetener, vanilla, cinnamon, baking powder, and salt together in a large bowl. Stir in oats and any fruit or nut mix-ins.
  3. Refrigerate the oatmeal overnight. Pour the oatmeal mixture into the prepared baking dish. Cover with plastic wrap and refrigerate 8 hours or overnight.
  4. Heat the oven and stir the oatmeal. Arrange a rack in the middle of the oven and heat to 350°F. Remove the oatmeal from the refrigerator while the oven heats. Uncover and stir to redistribute the oats and milk.
  5. Bake the oatmeal for 45 minutes. Bake, uncovered, until puffed and the center is just set, about 45 minutes. Serve warm with desired toppings.

 

Recipe Notes:
Refrigerate leftovers for up to 4 days. Reheat single servings in the microwave with a little bit of milk.

Adapted from original recipe, source:

thekitchn.com

 

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