LUNCH AND DINNER

Each meal is an opportunity to introduce healing foods into our system that an help build and maintain a healthy system.

HAPPY RAINBOW SANDWICH

Ingredients: whole-wheat bread (2 slices); hummus (2 tbsp.), tomatoes, sliced (1/4 cup), orange bell peppers, sliced (1/4 cup), yellow bell peppers, sliced (1/4 cup), cucumbers, sliced (1/4 cup), red cabbage, shredded (1/4 cup)

Preparation: Toast slices of whole-wheat bread. Spread hummus on both slices. Pile vegetables on top of bread and close sandwich. Feel free to substitute with vegetables of your choice.

Avocado Veggie Sandwich with Taco Seasoning Twist

Serving Size: 1 sandwich 

Total Servings: 1

Ingredients:

  • 2 pieces of bread

  • 4 leaves of Lettuce

  • 1 Tomato, sliced

  • ¼ of a small red onion, thin and long slices

  • ½ avocado cut in long slices or mashed

  • ½ cup carrots, shredded or thinly sliced

  • 1 tsp Cilantro fresh and finely chopped

  • 1 tsp Taco Salad Seasoning (Low or No Sodium version)

  • Salt and Pepper to taste

Instructions:

Place fillings (lettuce, tomatoes, red onion, avocado, and carrots) on one slice of bread and sprinkle taco seasoning on top.  Place second slice of bread over first slice and apply downward pressure to slightly flatten. Optional: heat on flat skillet, until bread is warm and crispy (can use a small amount of butter or oil to heat)

** Consider additional fillings to include baby spinach, mushrooms, cucumbers, yellow squash and zucchini squash cut in long and thin slices

Sweet and Spicy Vegetable Sandwich (or Taco)

Serving Size: 1 sandwich

Total Servings: 1 

Ingredients:

  •  2 slices of sandwich bread or tortillas

  • 4 leaves of Lettuce

  •  1 tomato in circular slices

  • ¼ of a small red onion, thin and long slices

  • 1 chopped dill pickle

  •  1 jalapeno, circular slices

  • ¼ cup of olives, green or black

  • ½ bell pepper, long thin slices

  •  ½ cucumber, long thin slices

  • ½ cup baby spinach

  • 1 tsp taco seasoning or Savory Green Chutney

  • Optional: Sweet Date Chutney

  • Optional: plain yogurt (this is a great alternative to mayonnaise)

  • Optional: grilled chicken breast or canned tuna for extra protein  

Preparation:

On one piece of bread, spread a thin layer of savory green chutney. Then top with thin layer of sweet date chutney. On second piece of bread, spread thin layer of yogurt. Then layer vegetables on top. Sprinkle with taco seasoning.  Toast sandwich on stove, until bread is crispy

 Alternative method with tortillas: Fold tortilla in half and reopen.  Spread green chutney to one half. Hold folded tortilla in one hand and place filling inside. Place on nonstick or flat skillet on low to medium heat - alternating sides, until tortilla is warm and crispy.

Savory and Sweet Puffed Rice

Serving Size: ½ cup

Total Servings: 4-6 

Ingredients:

  • 1 cup rinsed and drained black beans

  • 1 can rinsed and drained pinto beans

  • 1 cup onion diced

  • 1 cup puffed rice

  • 2 cloves garlic minced

  • 1 teaspoon cumin powder

  • 1 green chili

  • 1 head lettuce

  • 1 green bell pepper diced

  • 2 cup corn chips

  • Salt and Black Pepper to taste

  • ¼ bunch Cilantro

Instructions: In saucepan, place 1 teaspoon vegetable oil and cook onions, garlic and tomatoes.  When soft, add black beans, pinto beans, cumin powder and salt and black pepper.  Stir until cooked through evenly and set aside. In large Ziploc bag, place 2 cups corn chips.  Close bag and crush corn chips into fine pieces. In serving bowl or plate, place 2-3 spoons of bean mixture, cover with puffed rice and corn chips. Layer with chopped lettuce, bell peppers, tomatoes.  Finally pour 2-3 tablespoons of sweet and savory sauces (such as chutneys prepared previously) on top and mix.  Garnish with fresh cilantro and green chilies.

Street Corn Superfood Salad

Serving Size: ½ cup

Total Servings: 8

 

Ingredients:

  • ½ cup red onion, cut in long strips

  • 1 fresh jalapeno chile pepper, seeded and finely diced

  • 3 garlic cloves chopped

  • 16-ounce frozen sweet corn

  • 1 can cooked black beans

  • 1 cup chopped tomatoes or cherry tomatoes cut in halves or quarters

  • 1-2 tablespoons juice from lime or lemon

  • ½ teaspoon chili powder

  • ¼ cup chopped cilantro or ½ cup chopped basil

  • Salt and black pepper to taste

  • Optional toppings: jalapeno peppers diced and chopped, red onions finely diced, tomatoes finely diced

  • 1 tablespoon butter or vegetable oil; consider plain yogurt for extra creaminess

 Preparation:

Rinse cooked black beans and set aside to dry. Place frozen corn in a bowl of cold water, rinse through colander several times, drain and set aside. In a large bowl, combine chopped onions, garlic, jalapenos, and tomatoes.  Then mix in chili powder, salt, pepper and lemon/lime juice. In a serving bowl, place ¼ corn, then ¼ black beans, then ½ vegetable mixture.  Repeat steps until all ingredients are combined.  Garnish with chopped cilantro (or chopped basil) and additional options.  Cover and refrigerate for at least 1 hour. Serve chilled.

** The layers are bright and colorful.  It is equally fun to mix together immediately before serving, to create a flavorful, mouth-watering visual treat.   The flavor is different and refreshing when topped with either cilantro or basil, so choose one or the other as your garnish.


Whole Earth Enchiladas

Serving Size: 1 enchilada

Total Servings: 10 

Filling Ingredients:

1 tablespoon chopped garlic

4 cups pinto beans

1 cup chopped onions

1.5 cups corn fresh or frozen

1 cup Red, yellow, orange or green bell peppers

1 cup chopped broccoli florets (fresh or frozen)

1 cup diced mushrooms

1 can olives

1-2 green chilies

10 whole wheat, white or corn tortilla

Sauce ingredients:

2 8-ounce cans Tomato sauce

3 cups water

4 tablespoons cornstarch

3 tablespoon chili powder

½ teaspoon onion powder

½ teaspoon garlic powder

Salt to taste

 

Sides:

4 avocados

1 cup diced green and red bell peppers

1 cup red onions finely diced

½ teaspoon garlic minced

¾ teaspoon ground cumin

1 can black beans drained and rinsed

8 flour tortillas

2 tablespoons vegetable oil

Salt and Black Pepper to taste

Cilantro fresh chopped

Optional: add ground turkey or chicken for extra protein

For the Sauce:

Place all ingredients for the sauce in a saucepan.  Cook on low-heat with the lid, allowing the tomato sauce to simmer.  Stir occasionally until the sauce begins to thicken, then remove from heat and set aside.

For the Filling:

Preheat oven to 350 degrees Fahrenheit. In a pan, sauté chopped garlic with 1 tablespoon water. When soft, turn off the heat. If adding ground turkey or chicken, add to the pan and saute until cooked. 

In a large bowl, gently combine sauteed garlic with pinto beans, and all vegetables. In casserole dish, pour 1 ½ cups tomato sauce into the dish. Spread the bean and vegetable mixture down the center of the tortilla, roll up and place in casserole dish. Repeat until all tortillas and filling are used and place in casserole dish. Pour the remaining sauce on and cover the casserole dish with aluminum foil

Bake for 35 minutes, then remove from heat and let sit for 5 minutes

Garnish with fresh green chilies and cilantro to taste, enjoy with guacamole or pico de gallo. 

Cilantro Chili with Black Beans

Serving Size: 1 cup

Total Servings: 4

Ingredients:

  •  1 poblano chile pepper, seeded and diced

  • 2 cloves garlic

  • 1 cup chopped onions

  • 1 cup spinach

  • 1 cup chopped cilantro

  • 4 cups vegetable stock

  • 1 ½ cups brown rice or white rice

  • 1 teaspoon cumin powder

  • 2 cans black beans

  • 1 lime

  • Salt to taste

Preparation:

Blend garlic, poblano pepper, green chiles, cilantro and spinach with 1 cup water or vegetable stock. Add mixture and remaining cups of vegetable stock into a sauce pan and add rice. Bring to a boil, then reduce the heat to medium and cook until rice is tender. White rice cooks faster, usually 10-15 minutes, however, brown rice takes longer to completely cook, up to 45 minutes. In a separate saucepan, sauté onions on low heat, adding 1-2 tablespoons of water. This helps prevent the onions from burning. When onions are clear, stir in cumin powder, jalapeno, and black beans. Cook for 5 minutes, until mixed evenly and heated throughout. When rice is nearly cooked, combine cooked beans, and mix gently. Top with fresh lime and salt to taste.

Pozole

Serving Size: 1 cup 

Preparation time: 60 minutes

Ingredients:

  •  2 cans hominy rinsed and drained

  • 2 cans of cooked garbanzo beans (or other cooked beans), rinsed and drained 

  • 4 medium carrots, peeled and diced into small pieces

  • 1 cup finely chopped onions

  • 2 tablespoons minced garlic

  • 2 teaspoons oregano

  • 1 teaspoon cumin powder

  • 2 Poblano chilies

  • 2 teaspoons chili powder (guajillo or regular)

  • 1 tablespoon vegetable oil

  •  Salt and Black pepper to taste

  • 8 tortillas, flour or corn

Preparation: In a large pot, place 1 tablespoon vegetable oil on low heat. Add onions and garlic and cook until onions are clear.  Then add cumin powder. Saute until mixed through. Then add hominy, chickpeas, carrots and 1 cup water, cook for 10 minutes. Add 8 cups of water, diced chilies, guajillo and chili powders. Bring to a boil and reduce heat to simmer and cook for 30 minutes. The hominy should be soft.

Place each tortilla directly on the stove on medium heat and flip until golden brown and crispy. Cut into long thin strips.   Transfer pozole stew into bowls and top with crispy tortilla strips. Garnish with a wedge of lime.  Add salt and pepper

Mushroom and Potato Tacos

Serving Size: 1-2 tacos

Total Servings: 6-12 

Ingredients:

  • 12 tortillas, flour or corn

  • 2 cups mushrooms, chopped

  • 1 cup oatmeal

  • 2 red onion chopped

  • 4 cloves garlic

  • 1 teaspoon cumin powder

  • ½ teaspoon coriander powder

  • ½ teaspoon turmeric powder

  • ¼ teaspoon paprika

  • ⅛ teaspoon cinnamon

  • 1-2 tablespoons ketchup

  • ½ cup walnuts, finely chopped or ground

  • 2 potatoes, diced into small cubes

  • 2 carrots, grated

  • 1 lime, cut into wedges

  • Salt and black pepper to taste

  • 1 pinch Cayenne pepper

  • Optional toppings: jalapeno peppers diced and chopped, red onions finely diced, tomatoes finely diced

Preparation:

Preheat the oven to 350 degrees F. Spread oats on a baking sheet or aluminum foil and bake for 10 minutes or until golden. Once done, remove from the oven and set aside.

In a large pot, boil potatoes until tender, then rinse and drain. In a skillet, add 1 tablespoon of oil, add chopped onions and cook until clear. Then add potatoes and turmeric. Cover with lid and cook for 5 minutes.  In a large second flat skillet, add 1 tablespoon vegetable oil. Add onions, garlic, and saute until onions are clear. Then add toasted oatmeal and ground nuts. Add cumin, coriander, paprika, salt and pepper. Add mushrooms and saute together. The water from the mushrooms will provide initial moisture. Saute until mixture has ground-meat like consistency. Add 1-2 tablespoons of ketchup to the mixture to provide tangy flavor. Then add boiled potatoes and mix well. Add lime juice and mix.

 Fill soft tacos with mixture, top with grated carrots. Garnish with cilantro, jalapeno pepper, red onions, diced tomatoes, salt and pepper to taste and lime wedge


Avocado and Corn Smash (side dish)

Serving Size: ½ cup

Total Servings: 4

Ingredients:

  •  6 avocados

  • ½ large red onion

  • 2 cloves garlic, minced

  •  ½ bag frozen sweet corn

  • ¼ cup chopped cilantro

  • 2 tomatoes diced

  • Salt and black pepper

  • 1 pinch Cayenne pepper

  • Optional toppings: jalapeno peppers diced and chopped, red onions finely diced, tomatoes finely diced

 

Preparation: Thaw frozen corn, rinse and drain, set aside.

Peel and cube avocados and set aside in a large bowl.

Add garlic, onions and ¼ cup lime juice, salt and pepper.

Smash avocado mixture. Then add cilantro and diced tomatoes.

Sprinkle cayenne pepper. Garnish with cilantro


Vegetable Taquitos


Serving Size: 3 taquitos

Total Servings: 6


Ingredients:

  • 1 large onion

  • 4 cloves garlic, minced

  • 2 teaspoons cumin powder

  • ½ cup fresh orange juice

  • 1 chiles in adobo sauce, minced (or ancho chile powder)

  • 2 cans black beans

  • Salt and black pepper

  • 18 corn tortillas

  • 1 container salsa

  • 1 tablespoon vegetable oil

  • Optional toppings: diced jalapeno peppers, red onions, or tomatoes

Instructions: In a flat skillet, add 1 tablespoon vegetable oil. Add chopped onions and garlic and saute until onions are clear. Then add cumin, chiles, and mix together. Then add black beans and orange juice. Cook until the beans are soft. Add salt and black pepper to taste. Mash up until thick consistency. In a nonstick skillet, add corn tortilla, heat until softened. Continue to heat all tortillas in similar fashion and set aside.Spread 3 tablespoons of black bean mixture over half of each corn tortilla, then roll up the tortilla and set aside. Repeat the same procedure until all mixture has been used for filling. In a large flat nonstick skillet, add 2 tablespoons vegetable oil. Add taquitos to pan and heat over medium to high heat, until tortilla is crispy. Then set aside on a paper-lined plate. Garnish with cilantro, jalapeno pepper, red onions, diced tomatoes, salt and pepper to taste and lime wedge.

Spinach and Vegetable Tacos

Serving Size: 1-2 tacos

Total Servings: 6-12

Ingredients:

  • 2 large potatoes

  • 12-ounce frozen chopped spinach

  • 1 large onion, diced

  • 1 cup mushrooms chopped

  • 1 cup diced bell peppers

  • 1 medium poblano pepper, seeded and diced

  • 3 cloves garlic diced

  • 2 teaspoons ground cumin

  • Salt and black pepper to taste

  • ½ cup fresh cilantro

  • ½ cup carrots, grated

  • 12 corn tortillas

  • 1 tablespoon butter or vegetable oil

  • Optional toppings: jalapeno peppers diced and chopped, red onions finely diced, tomatoes finely diced

Instructions:

Remove chopped spinach from bag, place in microwave safe bowl, sprinkle water on top, cover with napkin and microwave for 6 minutes.

Preheat the oven to 350 degrees F. Place butter or vegetable oil in oven safe dish. Mix in diced potatoes, and cover with foil, cook for 10 minutes. Stir potatoes and cook for another 10 minutes without foil, until potatoes are soft on the inside and crispy on the outside. Cooking time may vary depending on the size of the potatoes.

In a large flat skillet, place 1-2 tablespoons vegetable oil on low to medium heat.  Add onions, garlic, and cook until onions are clear. Add cumin powder, salt and stir together.  Then add frozen spinach and cook for 8 minutes. Transfer to another container and set aside. In the same large skillet, add 1 tablespoon of oil on low to medium heat.  Then add mushrooms, bell peppers and saute for 5 minutes. Add salt and black pepper to taste.

On a soft corn tortilla, place cooked potatoes, spinach, and vegetable medley, garnish with grated carrots. Garnish with cilantro, jalapeno pepper, red onions, diced tomatoes, salt and pepper to taste and lime wedge


Street Corn Tostada

Serving Size: 1 tostada 

Total Servings: 8

Ingredients:

  • 8 Corn or flour tortillas

  • ½ cup chopped red onion

  • 1 fresh jalapeno chile pepper

  • 3 garlic cloves chopped

  • 16 ounce frozen sweet corn

  • 15 ounce can cooked garbanzo beans (or other beans) rinsed and drained

  • ¼ cup milk, half and half, or non-dairy milk

  • 1 lime or lemon

  • ½ teaspoon chili powder

  • ¼ cup chopped cilantro

  • Salt and black pepper to taste

  • Optional toppings: jalapeno peppers diced and chopped, red onions finely diced, tomatoes finely diced

  • 1 tablespoon butter or vegetable oil

Preparation:

Open a frozen corn bag and place in bowl of cold water and rinse through colander several times and drain.

Preheat oven to 400 degrees F. In aluminum foil, place 1 tablespoon butter or oil.

Then place corn and bake for 5 minutes and then cook on wire rack

In large flat pan, place 1 tablespoon vegetable oil.  Add chopped onions, jalapeno, and garlic and cook until onions are clear.

Add ½ can garbanzo beans rinsed and drained, and stir gently.  Then add grilled corn and mix.

In separate bowl mash remaining garbanzo beans, add milk, chili powder, salt and black pepper to taste. 

Mash beans into paste like consistency. Heat tortillas on stove one at a time, until golden.

Layer garbanzo bean mash on tortilla followed by corn mixture.

Garnish with cilantro, jalapeno pepper, red onions, diced tomatoes, salt and pepper to taste and lime wedge


Veggie Quesadilla

Serving Size: 1 quesadilla 

Total Servings: 8

Ingredients:

  • 2 sweet potatoes diced small-medium

  • 2 tablespoons vegetable broth

  • 2 tablespoons chopped green chilies

  • 1 cup mushrooms, chopped

  • 1 cup diced green and red bell peppers

  • 1 cup red onions finely diced

  • ½ teaspoon garlic minced

  • ¾ teaspoon ground cumin

  • 1 can black beans drained and rinsed

  • 8 flour tortillas

  • 2 tablespoons vegetable oil

  • Salt and Black Pepper to taste

 

Preparation: 

Heat 1 tablespoon vegetable oil on a low/medium heat. Place diced sweet potatoes and cumin on the stove, with 1 teaspoon salt.  Cover and cook until soft and set aside. Place 2 tablespoons of water on the stove on low/medium heat. Placed diced bell peppers, and mushrooms on stove, and cook 5 minutes. Make sure not to overcook. Add salt and pepper to taste. Set to the side. In pot, enter 1 tablespoon vegetable oil on stove low/medium heat.  Add onions and garlic, cook until onions are clear then add black beans rinsed and drained.  Stir and cook until beans are soft, then mash with fork. Heat tortillas on stove and flip, until golden brown. Place one tortilla on flat pan surface.  Layer black beans, followed by sweet potatoes and vegetable medley on one half of the tortilla and fold the other half over it.  Flip over and continue to flipping until tortilla is golden brown. Cut in half or thirds to serve


SUPERFOOD SOUP

Serving Size 10-ounce bowl

Total Per Serving 4

Ingredients:

2 Sweet potatoes, peeled and cubed

4 carrots, peeled and cubed

4 bell peppers, any color, diced

2 cans vegetable broth

1 can black beans (alternative red beans or garbanzo beans), rinsed and drained

1 red onion

3 cloves garlic

3 tablespoons of dry Italian seasoning (alternative seasoning of your choice)

1 can diced tomatoes

Salt and Black pepper to taste

Optional: Diced chives, diced jalapeno peppers

Topping: Sliced Avocados, 2 tablespoons plain yogurt

Preparation:

In a microwave safe bowl, place the diced sweet potatoes. Add 1 tablespoon of seasoning and mix evenly. Sprinkle with water and cover with a napkin. Cook for 2 minutes. Stir the sweet potatoes and cook another 2 minutes in the microwave, then set to the side. In a large pot, add 4 tablespoons water. Once the water is sizzling, add chopped red onions, garlic. Stir on low-medium heat until the red onions are soft, then add diced carrots, the remaining 2 tablespoons of seasoning, diced tomatoes and vegetable broth. Cover with a lid and cook for approximately 10 minutes or until the carrots are tender but not too soft. Then add bell peppers and sweet potatoes, mixing into the soup evenly. Add salt and black pepper to taste. Finally top with sliced avocados and a dollop of plain yogurt.

DON’T WASTE THE LEFTOVERS - VEGGIE BOWL

Serving Size: 10-ounce bowl

Total Servings 6

Ingredients:

10 ounce bag frozen sweet peas

10 ounce bag frozen french cut green beans

10 ounce bag frozen spinach

10 ounce bag frozen mixed vegetables

2 cans garbanzo beans, rinsed and drained

1 red onion, diced

1 white onion, diced

4 cloves garlic

4 tablespoons dry Italian seasoning

Alternative dry seasoning combination: 1 teaspoon turmeric, 2 tablespoons coriander powder, 1 teaspoon cumin powder, pinch red chili powder,

Salt and black pepper to taste

Optional toppings: jalapenos diced, plain yogurt

Preparation:

In microwave safe bowl, open spinach from bag and place in bowl. Sprinkle with water and cover with napkin. Cook in the microwave for 6 minutes. Caution when removing the bowl from the microwave as it may be hot to the touch. Set aside. In large bowl, open and combine frozen peas, mixed vegetables and green beans. Pour warm water over vegetables to thaw to room temperature, then drain water and set aside vegetables to dry. Pour water into large pan and turn on heat to medium. When water starts to sizzle, add diced onions and 3 cloves of garlic. Allow the onions to cook until they are soft. Then add half of your favorite seasoning and stir evenly. Finally add all thawed vegetables (except spinach) to the pan and add remaining seasoning, stirringly evenly. Cover and allow to cook until vegetables are tender.

In a separate pot, warm 4 tablespoons water. When sizzling, add white onion diced and 1 clove garlic. Allow to cook until the onions are clear and soft. Then add cooked spinach, 1/8 of a teaspoon of salt and 1/8 teaspoon black pepper. When spinach is cooked evenly, remove from heat and allow to cool down. Pulse blend to smoothen the texture and return to the pot on the stove, medium temperature. Add cans of rinsed garbanzo beans and stir evenly until beans are cooked and tender, but not too soft. Remove from heat.

To serve: Place bed of vegetables on the plate and top with a generous serving of spinach/garbanzo bean mix. Top with jalapenos and a dollop of yogurt.