Presentation on theme: " Legumes are beans, peas, and lentils Excellent source of complex carbs, protein and fiber They keep you full longer Keep you regular Help keep."— Presentation transcript:
Legumes are beans, peas, and lentils Excellent source of complex carbs, protein and fiber They keep you full longer Keep you regular Help keep your blood sugar level Inexpensive substitute for meat Very low in fat Helps lower cholesterol Protective against heart disease Mixed with a whole grain such as rice makes a complete protein.
brown rice, barley, corn, quinoa, etc. stroke risk reduced 30-36% type 2 diabetes risk reduced 21-30% heart disease risk reduced 25-28% better weight maintenance reduction of inflammatory disease risk reduced risk of asthma lower risk of colorectal cancer healthier blood pressure levels less gum disease and tooth loss
Nutritional yeast comes from a single cell organism called Saccharomyces cerevisiae that grows on beets and sugar cane. Its dried and packaged as flakes. Does not contain glucose or gluten.
Complete Protein Excellent source of B- vitamins and folate Good source of 15 different minerals Usually enriched with B-12 (read your labels) Used in many vegetarian dishes, adds a slightly nutty cheesy flavor.
makes approx. 25 servings 1.5 c. nutritional yeast 2 tbsp granulated onion powder 1 tbsp granulated garlic powder 1 tsp dried thyme 1 tsp sage 1 tsp paprika 1.2 tsp turmeric 1/4 tsp celery seed 1/4 tsp dried parsley combine all ingredients store in air tight container mix 1 tbsp of the above mixture with 1 c. warm water to yield 1 c broth Recipe from: “The Happy Herbivore” Cookbook
Lemon-Garlic Rice & Lentil Soup about 4 generous servings 1 cup dry lentils-( inspect for small rocks if bought in bulk) 1 cup short grain brown rice 4-6 cups vegetable or broth (depending on how brothy you'd like it) 4-5 small or 2-3 medium juicy lemons, juiced -- (about 1/2 cup lemon juice total) 1/4 tsp lemon zest 1/2 - 1 tsp turmeric 4-5 cloves garlic, chopped 1 bay leaf 1/4 tsp black pepper 1-2 tsp extra virgin olive oil, optional 1/4 cup flat-leaf parsley, finely chopped optional: 2-8 Tbsp nutritional yeast (to taste) garnish: 4-6 thin lemon slices and chopped parsley
Place all your ingredients except lemon slices and parsley in a large soup pot, bring to a boil and simmer on low until the lentils and rice are tender and you are ready to serve the soup. Add lemon slices and chopped parsley for garnish. http://kblog.lunchboxbunch.com/2014/04/lifting-lemon-garlic-rice-lentil- soup.html
Bring a medium pot of salted water to a boil. Add the chard and cook for 3 minutes. Drain thoroughly and set aside. In a Dutch oven, heat the oil over moderate heat. Add the potatoes and onion and sauté, stirring frequently, until the potatoes start to brown, about 5 minutes. Add the garlic, paprika, turmeric, cayenne, and salt and cook, stirring, until fragrant, about 1 minute. Add the chickpeas, broth, and water. Bring to a simmer and cook until the potatoes are tender, about 15 minutes. Add in the chard and serve. If using spinach in place of chard throw in during the last 2 minutes of cooking. Recipe from:http://www.foodandwine.com/recipes/swiss-chard-potato-and-chickpea-stew
1 large onion, chopped 3 stalks celery, chopped 3 tablespoons olive oil 1/2 teaspoon cayenne pepper 1 teaspoon turmeric 1 teaspoon coriander 1 teaspoon curry powder 2 tablespoons soy sauce 6 cups vegetable stock 2 medium carrots, sliced 2 large potatoes, cut into cubes 1/2 cup rice 1 small red pepper, diced 1 small green pepper, diced 1 small tomato, diced 1 cup cauliflower, sliced 3 teaspoons lemon juice 3 teaspoons cilantro Salt to taste
1.In a large soup pot, sauté the onions and celery in oil on medium heat till onions are translucent. 2. Add the cayenne, turmeric, coriander, curry, soy sauce, veggie stock, carrots, potatoes, and rice. 3. Bring to a boil and reduce heat. Simmer for 15-20 minutes. 4. Add the peppers, tomato, cauliflower, coconut, lemon juice, and cilantro. 5. Stir together and simmer 5-10 minutes until vegetables are tender. 6. You can either blend all or half of the soup in a food processor or mash it up a bit with a potato masher (as I do) before returning to the heat for 3 minutes and then serving. Recipe from: “How it all Vegan” cookbook
1)In a large soup pot, saute the broccoli, cauliflower, onions, ginger, garlic, cayenne, salt, and pepper in oil on medium heat until vegetables are tender. 2)Add the stock, tomatoes, and peanut butter. 3)Reduce heat and simmer for 10 minutes, stirring occasionally.
1 pound carrots, peeled 1 pound parsnips, peeled 1 large sweet potato, peeled 1 small butternut squash, peeled and seeded (about 2 pounds) 3 tablespoons good olive oil 1 1/2 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper 2 tablespoons chopped flat-leaf parsleyflat-leaf parsley
Preheat the oven to 425 degrees F. Cut the carrots, parsnips, sweet potato, and butternut squash in 1 to 1 1/4-inch cubes. All the vegetables will shrink while baking, so don't cut them too small.parsnipssweet potatobutternut squash Place cut veggies in a single layer on 2 baking sheets. Drizzle with olive oil, salt, and pepper. Toss well. Bake for 25 to 35 minutes, until all the vegetables are tender, turning once with a metal spatula.olive oil In a large saucepan, heat 3 cups of chicken stock. Coarsely puree the roasted veggies, & chicken stock in a blender or food processor. Pour the soup back into the pot and season, to taste. Thin with more chicken stock and reheat. The soup should be thick but not like a puree, so add more chicken stock until it's a consistency you like.saucepansoup Recipe from: Ina Garten – Barefoot Contessa
2 medium zucchini, chopped 1 medium onion chopped ½ medium green pepper chopped ½ medium sweet red pepper chopped 1 ½ TBS vegetable oil 2 garlic cloves minced 1- 28 oz. can Italian stewed tomatoes, cut up 1- 15 oz. can tomato sauce 1- 15 oz. can black beans, rinsed 1-15 oz. can pinto beans, rinsed 1 jalapeno seeded and chopped ¼ cup each minced parsley and cilantro 1 TBS chili powder 1 ½ tsp sugar ½ tsp ground cumin Salt & pepper to taste Caution: Wear disposable gloves when chopping jalapeño. Recipe from: Taste of Home
In a Dutch oven, saute zucchini, onions and peppers in oil until tender. Add garlic; cook 1 minute. Stir in tomatoes, tomato sauce, beans, jalapeno and seasonings. Bring to a boil over medium heat. Reduce heat; cover and simmer 30 minutes or until heated through, stirring occasionally.
Add a hot sauce, cayenne, red pepper flakes or jalapenos in place of salt Season with lemon juice Add lemon zest Use a tablespoon of vinegar in place of salt (do not use in cream soups) Add cilantro or parsley on top as garnish