Marinated Bean Salad

This is a great dish to add to your Healthiest Way of Eating because you can keep in your refrigerator for 3-4 days and its flavor gets better each day!

Prep and Cook Time: 25 minutes

Ingredients:

• 2 TBS minced onion
• 3 medium cloves garlic, pressed
• 2 cups fresh green beans cut into 1-inch lengths
• 2 cups or 1 15 oz can (BPA-free) lima beans, drained and rinsed
• 2 cups or 1 15 oz can (BPA-free) kidney beans, drained and rinsed
• 1 large ripe fresh tomato, chopped
• 2 TBS chopped fresh basil (or 2 tsp dried basil)
• 1 TBS chopped fresh oregano (or 1 tsp dried oregano)
• 1 TBS chopped fresh parsley (or 1 tsp dried parsley)
• 3 TBS fresh lemon juice
• 2-3 TBS extra virgin olive oil
• salt and cracked black pepper to taste

Directions:

1.    Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits.

2.    Fill the bottom of a steamer with 2 inches of water.

3.    While steam is building up in steamer cut green beans.

4.    Steam for 5 minutes. A fork should pierce them easily when they are done.

5.    Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.

6.    Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

Spicy Sauteed Tofu

This is a wonderful meat-free addition to your Healthiest Way of Eating that only contains 164 calories!  

Prep and Cook Time: 25 minutes

Ingredients:

• 1 TBS dried arame or hijiki sea vegetables*
• 12 oz firm tofu, cut into 1/2 inch cubes
• 3/4 cup chopped scallion
• 1 TBS minced fresh ginger
• 4 dried shiitake mushrooms
• 2 TBS soy sauce
• 2 TBS mirin rice wine
• pinch of red chili flakes to taste
• salt and white pepper to taste

Directions:

1.    Soak dried shiitake mushrooms in 1/2 cup water until soft (about 15 minutes). Slice, removing the stem. Retain mushroom soaking water.

2.    Place tofu on paper towels to drain some of the moisture while you prepare the other ingredients.

3.    Rinse and soak sea vegetables in warm water while preparing rest of ingredients. Squeeze out excess water before adding.

4.    Add the mushroom water to a 10-inch stainless steel skillet and bring to a boil. Add ginger, sea vegetables, mushrooms, scallion, mirin, and tofu, and simmer for 10 minutes.

5.    Add soy sauce, red pepper flakes, salt and pepper. Simmer for about 5 minutes.

Healthy Vegetarian Saute

This tasty addition to your Healthiest Way of Eating is a great way to use whatever vegetables you want to use up in your refrigerator. The wider the variety of vegetables you include in this dish, the wider variety of nutrients you will have available to work together synergistically to optimize your health.

Prep and Cook Time: 20 minutes

Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 1 TBS vegetable broth
• 4 medium cloves garlic, pressed
• 1 TBS minced fresh ginger
• 1 red bell pepper, cut into 1/2-inch pieces
• 1 cup sliced fresh shiitake mushrooms (remove stems)
• 2 cups sliced green cabbage
• 5 oz extra firm tofu cut into 1/2-inch cubes
• 2 TBS soy sauce
• 1 TBS rice vinegar
• 2 TBS chopped fresh cilantro
• 1 TBS sesame seeds
• salt and white pepper to taste

Directions:

1.    Slice onions and press garlic and let sit for 5 minutes to bring out their health-promoting properties.

2.    Prepare rest of vegetables.

3.    Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion for about 2 minutes in broth over medium-high heat, stirring constantly.

4.    Add red pepper, mushrooms, and cabbage. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.

5.    Add rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.

Pureed Navy Beans

If you are looking for a way to add more legumes to your Healthiest Way of eating and reduce the amount of potatoes at the same time, this recipe is for you! It is a great substitute for mashed potatoes and is not only healthier but tastes great as well!

Prep and Cook Time: 15 minutes

Ingredients:

• 4 cups or 2 cans (BPA free)navy beans, drained
• 1 medium onion, chopped
• 6 cloves garlic, chopped
• 1 tsp chopped fresh rosemary
• 1 + 2 TBS vegetable broth
• salt and black pepper to taste

Directions:

1.    Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties

2.    Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onions in broth over medium heat for 5 minutes stirring frequently, until translucent. Add garlic and continue to sauté for another minute stirring constantly.

3.    Add beans, rosemary and the remaining 2 TBS of broth. Cook for another 5 minutes.

4.    Puree in blender making sure you don't fill more than half full, and start on low speed. You will have to stop the blender a couple times and scrape the sides with a rubber spatula. Season with salt and pepper.