PER SERVING: CALORIES 269; PROTEIN 8G; CARBOHYDRATES 27G; TOTAL FAT 15.9G; SATURATED FAT 1.4G; SODIUM 17MG; FIBER 4.5G; BETA-CAROTENE 373MCG; VITAMIN C 22MG; CALCIUM 47MG; IRON 2.8MG; FOLATE 85MCG; MAGNESIUM 110MG; ZINC 2.1MG; SELENIUM 5.2MCG
Red Beans with Cajun-Spiced Zucchini and Quinoa (with optional chicken)
SERVES 6
2 cups dried red kidney beans, soaked overnight
6 cups water
2 bay leaves
1 large onion, chopped
1 cup mushrooms, sliced
2 carrots, chopped
3 stalks celery, diagonally sliced
3 cloves garlic, chopped
2 medium zucchini, halved and sliced
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon cayenne pepper
1 tablespoon no-salt-added Cajun or Creole seasoning
3 cups cooked quinoa or other intact whole grain
Optional: 6 ounces shredded cooked chicken breast
Drain and rinse soaked beans. Combine beans, 6 cups of water, and bay leaves in a heavy pot and bring to boil on high heat. Reduce heat and simmer, covered, for about 2 hours or until beans are tender. In another large pot or skillet, sauté onions, mushrooms, carrots, and celery until onion is translucent, about 5 minutes, then add garlic and cook another minute, making sure the garlic does not burn. Add a tablespoon or two of water if needed to prevent sticking.
Toss zucchini slices with oregano, thyme, cayenne, and Cajun seasoning and add to the onion mixture. Reduce heat and cook 10–12 minutes or until vegetables are tender. Add the cooked beans to onion and zucchini mixture and stir.
Serve over cooked quinoa, steel cut oats, or other intact whole grain. If desired, top each serving with shredded chicken.
PER SERVING: CALORIES 356; PROTEIN 21G; CARBOHYDRATES 65G; TOTAL FAT 2.5G; SATURATED FAT 0.2G; SODIUM 61MG; FIBER 20.6G; BETA-CAROTENE 2,186MCG; VITAMIN C 19MG; CALCIUM 187MG; IRON 8.2MG; FOLATE 316MCG; MAGNESIUM 184MG; ZINC 3.1MG; SELENIUM 6.3MCG
Shredded Brussels Sprouts
SERVES 4
2 cloves garlic, chopped
¾ pound Brussels sprouts, very thinly sliced
¼ cup toasted walnuts, chopped (see Note)
2 tablespoons raisins or currants
1 tablespoon nutritional yeast
Freshly ground black pepper
Heat 2 tablespoons water in a large skillet and sauté garlic for 1 minute, then add Brussels sprouts and cook 2–3 minutes, until warm and slightly wilted. Add a small amount of additional water if needed to prevent sticking. Remove from heat and toss with chopped toasted walnuts, raisins, and nutritional yeast. Season with black pepper. Serve hot or cold.
Note: Toast walnuts in a small skillet over medium heat for 2–3 minutes until lightly browned.
PER SERVING: CALORIES 100; PROTEIN 5G; CARBOHYDRATES 13G; TOTAL FAT 4.4G; SATURATED FAT 0.5G; SODIUM 23MG; FIBER 4.4G; BETA-CAROTENE 386MCG; VITAMIN C 73MG; CALCIUM 50MG; IRON 1.6MG; FOLATE 59MCG; MAGNESIUM 34MG; ZINC 1MG; SELENIUM 1.9MCG
Slow Cooker Refried Beans
SERVES 9
3 cups dry pinto or other beans, rinsed
1 medium onion, coarsely chopped
1 jalapeno pepper, seeded and chopped
2 tablespoons minced garlic
2 teaspoons chili powder, or more to taste
1 teaspoon cumin
½ teaspoon black pepper
9 cups low-sodium or no-salt-added vegetable broth
Place all ingredients in a slow cooker and stir to combine. Cook on high 6–8 hours or until beans are soft and mash easily, adding more water if needed. Strain the beans and reserve the cooking liquid. Mash the beans with a potato masher, adding the reserved liquid as needed to reach desired consistency.
Use as a side dish or dip, or as a filling in vegetable burritos or enchiladas. For tasty tostadas, spread a layer of refried beans on toasted corn tortillas and then top with shredded lettuce or other greens, diced tomatoes, sliced avocado, and chopped red onion.
You can freeze leftovers in individual portions to enjoy later.
PER SERVING: CALORIES 248; PROTEIN 14G; CARBOHYDRATES 45G; TOTAL FAT 1G; SATURATED FAT 0.2G; SODIUM 155MG; FIBER 10.5G; BETA-CAROTENE 101MCG; VITAMIN C 7MG; CALCIUM 107MG; IRON 4MG; FOLATE 341MCG; MAGNESIUM 117MG; ZINC 1.6MG; SELENIUM 18.4MCG
Smoky Collard Greens with Pineapple and Black-Eyed Peas
SERVES 4
1 large onion, sliced
2 cloves garlic, chopped
½ pound chopped collard greens
½ cup fresh or frozen pineapple, finely chopped
2 cups cooked or low-sodium or no-salt-added canned or frozen black-eyed peas
1 cup no-salt-added or low-sodium vegetable broth or water
¼ teaspoon chipotle chili powder
¼ teaspoon red pepper flakes
Preheat a large skillet or pot with a lid, on high heat. Add onion slices and cook, stirring frequently, until the onions are lightly browned, adding a small amount of vegetable broth or water if needed to unstick the browned or caramelized bits. Add garlic and cook for another minute. Stir in collards and pineapple. Cover pot, reduce heat to medium, and cook for 5 minutes. Stir in cooked black-eyed peas, vegetable broth, chipotle chili powder, and red pepper flakes and heat through. Adjust chili powder and red pepper to taste.
PER SERVING: CALORIES 145; PROTEIN 9G; CARBOHYDRATES 28G; TOTAL FAT 0.8G; SATURATED FAT 0.2G; SODIUM 51MG; FIBER 8.3G; BETA-CAROTENE 2,255MCG; VITAMIN C 27MG; CALCIUM 121MG; IRON 2.5MG; FOLATE 280MCG; MAGNESIUM 57MG; ZINC 1.3MG; SELENIUM 3.1MCG
Stuffed Red Peppers
SERVES 4
1 red onion, finely chopped
4 cloves garlic, minced
1 carrot, diced
4 large mushrooms, diced
1 small cherry pepper or jalapeno pepper, diced
2 small zucchini or yellow squash, diced
1 small eggplant, peeled if desired, diced
2 medium tomatoes, diced
⅓ cup bulgur wheat
1 tablespoon nutritional yeast
1 teaspoon Bragg Liquid Aminos or reduced-sodium soy sauce
2 teaspoons no-salt Italian seasoning blend
4 large red bell peppers
Heat 2–3 tablespoons of water in a large pot and sauté the onions and garlic for 2 minutes. Add the carrots, mushrooms, pepper, zucchini, eggplant, and tomato and cook for 5 minutes. Add the bulgur wheat, nutritional yeast, Bragg Liquid Aminos, and seasoning blend. Stir and continue to simmer about 10 more minutes, or until vegetables are tender.
Preheat oven to 325°F. Cut off the tops of the red bell peppers and remove all seeds and ribs. Spoon the vegetable mixture into the cavities, packing lightly. Stand on a baking tray and bake for 30 minutes.
PER SERVING: CALORIES 180; PROTEIN 8G; CARBOHYDRATES 38G; TOTAL FAT 1.4G; SATURATED FAT 0.2G; SODIUM 91MG; FIBER 12.7G; BETA-CAROTENE 4,586MCG; VITAMIN C 251MG; CALCIUM 74MG; IRON 2.3MG; FOLATE 145MCG; MAGNESIUM 86MG; ZINC 1.9MG; SELENIUM 6.8MCG
Tennessee Corn Pone
SERVES 4
¾ cup unsweetened, soy, hemp, or almond milk
2 teaspoons apple cider vinegar
2 tablespoons ground flaxseed
½ cup yellow cornmeal
½ teaspoon baking soda
1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added black-eyed peas, drained
1 cup frozen corn, thawed
Preheat oven to 400°F. Whisk together milk, vinegar, and flaxseed. In separate bowl, whisk together cornmeal and baking soda. Combine milk mixture with the cornmeal mixture. Combine black-eyed peas and corn and place in an 8-by-8-inch baking dish. Pour cornmeal mixture over the top. Bake 25–30 minutes, until set and golden brown.
PER SERVING: CALORIES 207; PROTEIN 10G; CARBOHYDRATES 35G; TOTAL FAT 3.8G; SATURATED FAT 0.5G; SODIUM 180MG; FIBER 7.9G; BETA-CAROTENE 6MCG; VITAMIN C 3MG; CALCIUM 85MG; IRON 2.7MG; FOLATE 157MCG; MAGNESIUM 80MG; ZINC 1.8MG; SELENIUM 3.8MCG
Burgers, Wraps, and
Quick Food
Avocado Toast with Grilled Onion and Tomatoes
SERVES 2
½ red onion, sliced very thinly
1 ripe avocado, mashed
2 (100% whole grain) pitas, lightly toasted
1 medium tomato, sliced
2 tablespoons raw sesame or pumpkin seeds, lightly toasted
Black pepper or crushed red pepper flakes, to taste
Preheat a dry frying pan until hot, and sizzle-cook the sliced onion on the heated dry pan for 3 minutes until glistening with just a touch of brown. (When you throw sliced onions on a hot dry pan, they will sizzle.) Spread the mashed avocado on top of the toasted pita. Add tomato slices and grilled onion and sprinkle with toasted seeds. Season with your choice of ground black pepper or red pepper flakes.
PER SERVING: CALORIES 266; PROTEIN 8G; CARBOHYDRATES 30G; TOTAL FAT 15G; SATURATED FAT 2G; SODIUM 120MG; FIBER 9.2G; BETA-CAROTENE 1,570MCG; VITAMIN C 16MG; CALCIUM 23MG; IRON 2.4MG; FOLATE 78MCG; MAGNESIUM 76MG; ZINC 1.2MG; SELENIUM 1.2MCG
Black Bean and Avocado Burgers
SERVES 4
1 tablespoon ground flaxseeds
2 ½ tablespoons water
1 ½ cups cooked or 1 (15-ounce) can no-salt-added or low-sodium black beans, drained
½ ripe avocado
¾ cup oat flour (see Note)
¼ cup finely diced onion
½ cup finely diced red pepper
2 tablespoons low-sodium ketchup
¼ teaspoon black pepper
Preheat oven to 350°F. Combine flaxseed and water in a small bowl and let sit for 5 minutes. Add beans and avocado to a bowl and mash with the back of a fork, leaving some beans whole. Add the flaxseed mixture, oat flour, onion, red pepper, ketchup, and black pepper and combine well. Form into four burgers. Place on a lightly greased or parchment-lined baking sheet and bake for 30 minutes. Turn burgers over carefully after the first 15 minutes, reshaping if necessary.
Serve on a 100% whole grain bun with tomato, sliced red onion, and lettuce or on a bed of leafy greens.
Note: You can buy oat flour in many markets or health food stores. To make your own, process old-fashioned oats in a food processor or high-powered blender until ground.
PER SERVING: CALORIES 197; PROTEIN 9G; CARBOHYDRATES 31G; TOTAL FAT 4.9G; SATURATED FAT 0.7G; SODIUM 5MG; FIBER 9.5G; BETA-CAROTENE 356MCG; VITAMIN C 27MG; CALCIUM 30MG; IRON 5.5MG; FOLATE 124MCG; MAGNESIUM 62MG; ZINC 1MG; SELENIUM 1.4MCG
Eggplant Almond Chips
SERVES 2
1 eggplant, peeled
¼ cup almond meal (ground almonds)
2 tablespoons nutritional yeast
2 teaspoons garlic powder
1 teaspoon onion powder
Dash black pepper
1–2 teaspoons olive oil or small amount of olive oil spray
Cut eggplant into thin (¼-inch-thick) bite-size pieces. In a mixing bowl, combine almond meal, nutritional yeast, garlic powder, onion powder, and black pepper. Lightly brush or spray eggplant pieces with olive oil and coat with almond mixture. Bake at 375°F for 15 minutes, flip, then bake for an additional 10–15 minutes or until crisp and lightly browned.
PER SERVING: CALORIES 188; PROTEIN 9G; CARBOHYDRATES 21G; TOTAL FAT 8.9G; SATURATED FAT 0.9G; SODIUM 10MG; FIBER 11.3G; BETA-CAROTENE 37MCG; VITAMIN C 5MG; CALCIUM 65MG; IRON 1.6MG; FOLATE 59MCG; MAGNESIUM 78MG; ZINC 2.5MG; SELENIUM 1.9MCG
Lentil Wraps with Peppers and Onions
SERVES 4
1 cup uncooked brown or green lentils
2 cups water
1 bay leaf
1 tablespoon Dijon mustard
1 teaspoon Bragg Liquid Aminos or reduced-sodium soy sauce
¼ cup walnuts, toasted and ground
1 medium onion, sliced
2 cloves garlic, sliced
1 medium green bell pepper, seeded and sliced
1 medium red bell pepper, seeded and sliced
½ cup sliced mushrooms
4 whole grain flour tortillas (see Note)
Combine lentils, water, and bay leaf and cook until tender, about 45 minutes. Drain lentils and remove bay leaf. Add mustard, Bragg Liquid Aminos, and ground walnuts to lentils. Set aside. Heat 1–2 tablespoons water in a large pan and sauté the onion until tender, about 5 minutes, then add garlic, bell peppers, and mushrooms and cook for an additional 5 minutes or until just tender. Lightly toast the tortillas; spread with lentil mixture; top with peppers, mushrooms, and onions; and roll up.
Note: You can substitute cabbage for the flour tortillas. Use the large outer leaves and cook in boiling water for 4 minutes or until just limp. Drain and trim thick rib from the center of each leaf before making wraps.
PER SERVING: CALORIES 393; PROTEIN 22G; CARBOHYDRATES 62G; TOTAL FAT 7.7G; SATURATED FAT 1G; SODIUM 253MG; FIBER 22G; BETA-CAROTENE 558MCG; VITAMIN C 68MG; CALCIUM 94MG; IRON 6.5MG; FOLATE 264MCG; MAGNESIUM 83MG; ZINC 2.9MG; SELENIUM 10.1MCG
Meat-Lovers Beef, Bean, and Mushroom Burgers
SERVES 6
1 small onion, chopped
1 clove garlic, minced
2 cups mushrooms, chopped
¼ cup unhulled sesame seeds
1 ½ cups cooked or 1 (15-ounce) can no-salt-added or low-sodium kidney beans, drained
1 teaspoon dry basil
½ teaspoon dry oregano
⅛ teaspoon black pepper
¼ cup whole grain bread crumbs
6 ounces (about 1 cup) organic ground beef (see Note for meatless option)
Preheat oven to 300°F. Water-sauté onions and garlic until beginning to soften, about 2 minutes. Add mushrooms and cook for about 5 minutes, until all liquid is evaporated. Grind sesame seeds in food processor. Add mushroom mixture, beans, and spices and process until well combined. Spoon into a bowl and mix in bread crumbs and beef.
Form into 6 medium-size patties. Place burgers on a baking sheet lined with parchment paper or lightly wiped with olive oil. Bake for 40 minutes, turning after 20 minutes.
Note: To make without ground beef, add an additional 1 ½ cups cooked beans.
PER SERVING: CALORIES 208; PROTEIN 14G; CARBOHYDRATES 23G; TOTAL FAT 7G; SATURATED FAT 2.1G; CHOLESTEROL 17.6MG; SODIUM 56MG; FIBER 6.7G; BETA-CAROTENE 3MCG; VITAMIN C 2MG; CALCIUM 106MG; IRON 4.1MG; FOLATE 116MCG; MAGNESIUM 66MG; ZINC 2.9MG; SELENIUM 14.5MCG
Salad-Stuffed Pita with Creamy Almond Dressing
SERVES 4
For the Dressing
1 cup unsweetened soy, hemp, or almond milk
1 cup raw almonds
¼ cup balsamic vinegar
2 tablespoons fresh lemon juice
¼ cup raisins
2 teaspoons Dijon mustard
For the Sandwich
2 cups shredded lettuce
2 cups shredded spinach
1 tomato, chopped
1 avocado, peeled and chopped
½ cup thinly sliced red onion.
4 (100% whole grain) pitas or flour tortillas
Blend dressing ingredients in a high-powered blender until smooth and creamy.
Combine lettuce, spinach, tomato, avocado, and onion. Toss with desired amount of dressing. (Reserve leftover dressing for another use.) Stuff into whole grain pitas. If making wraps, place on wrap, roll up tightly, and cut in half.
PER SERVING: CALORIES 309; PROTEIN 9G; CARBOHYDRATES 38G; TOTAL FAT 15.3G; SATURATED FAT 1.5G; SODIUM 179MG; FIBER 8.8G; BETA-CAROTENE 3,483MCG; VITAMIN C 17MG; CALCIUM 104MG; IRON 3MG; FOLATE 114MCG; MAGNESIUM 86MG; ZINC 1MG; SELENIUM 3.2MCG
Shiitake BLT
SERVES 3
For the Shiitake Bacon
4 regular or 2 Medjool dates, pitted and chopped
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
1 teaspoon garlic powder
½ teaspoon chili powder
¼ teaspoon ground cumin
¼ cup water
7 ounces shiitake mushroom tops, halved
For the Avocado Mayonnaise
1 ripe avocado, peeled and pitted
1 tablespoon apple cider vinegar
1 teaspoon nutritional yeast
½ teaspoon chopped rosemary
6 slices (100% whole wheat) bread or 3 (100% whole wheat) pitas or wraps Lettuce, sliced tomato, sliced onion
Preheat oven to 375°F. To make the shiitake bacon, mash together dates, Bragg Liquid Aminos, garlic powder, chili powder, cumin, and water in a medium bowl. Add the sliced mushrooms and toss until mushrooms are well-coated with date mixture. Spread evenly on a baking sheet lined with parchment paper. Bake until mushrooms are dried and browned, about 1 hour.
To make the avocado mayonnaise, mash together the avocado, vinegar, nutritional yeast, and rosemary in a small bowl.
Toast bread or pita, spread with avocado mayonnaise, and add shiitake bacon, lettuce, sliced tomato, and sliced onion. If making a wrap, add ingredients and roll up.
PER SERVING: CALORIES 310; PROTEIN 12G; CARBOHYDRATES 49G; TOTAL FAT 9.6G; SATURATED FAT 1.5G; SODIUM 363MG; FIBER 11.7G; BETA-CAROTENE 2,673MCG; VITAMIN C 11MG; CALCIUM 107MG; IRON 3MG; FOLATE 142MCG; MAGNESIUM 96MG; ZINC 2.5MG; SELENIUM 27.1MCG
Sweet Potato Fries
SERVES 4
4 sweet potatoes
1 tablespoon garlic powder
1 tablespoon onion powder
Preheat oven to 400°F. Peel sweet potatoes if not organic. Cut into strips. Lay on a nonstick baking sheet. Sprinkle garlic powder and onion powder on potatoes. Bake for 45 minutes, turning every 15 minutes, until tender and lightly browned.
PER SERVING: CALORIES 126; PROTEIN 3G; CARBOHYDRATES 29G; TOTAL FAT 0.1G; SODIUM 74MG; FIBER 4.4G; BETA-CAROTENE 11,062MCG; VITAMIN C 4MG; CALCIUM 48MG; IRON 1MG; FOLATE 17MCG; MAGNESIUM 36MG; ZINC 0.5MG; SELENIUM 1.6MCG
Taco Salad Wraps
SERVES 4
For the Dressing
2 ripe avocados
2 tablespoons nutritional yeast
¼ cup unsweetened soy, hemp, or almond milk
2 tablespoons lime juice
½ teaspoon cumin
½ teaspoon chili powder, regular or chipotle
For the Wraps
1 cup cooked red kidney or black beans or low-sodium canned beans, drained
4 (100% whole grain) flour tortillas
1 cup frozen corn kernels, thawed
Fast Food Genocide Page 26