I'll admit it: I can't cook. But I get pretty tired of eating the same things over and over again because I don't know what spices go where and what things mix well (I'm also Vegetarian, which tends to limit things as well). So, I thought it would be nice for people to post their healthy recipes for those of us who can't cook or don't have the time and are tired of fast but unhealthy choices. I tried this one out yesterday (I got it somewhere online but I don't remember where); it says it makes 1 serving, but it's more like 3, and I suggest grating some extra cheese in as well (I looove cheese).

Ingrediants:

1 cup uncooked instant brown rice
1 cup canned black beans, rinsed and drained
2 Tbsp. chopped fresh cilantro
1 oz. reduced-fat Monterey Jack cheese, diced
1 tsp. chili powder
1 tsp. ground cumin

In a microwave-safe bowl, combine rice and 1 cup water. Cover with plastic wrap and microwave on high for five minutes. Remove from microwave and let stand for five minutes. Add remaining ingredients and toss to combine. Makes one serving.
Per serving:

432 calories, 27 g protein, 63 g carbs, 8 g fat, 18 g fiber.
=============
there are lots of recipes in the vegan/vegetarian/animal rights forum....not all of them are low-fat, but some of them are.

i think stir-fry is easy and healthy. just use a little bit of olive oil and whatever veggies you like. sometimes i throw pineapple in there too....it's really good!

another recipe:

veggie "taco" salad

1 can light red kidney beans
onions, chopped up
tomatoes, chopped up
green pepper, chopped up

mix all that stuff in a bowl. i don't really measure the veggies, i just put in however much looks right. when you are ready to eat this, mix in catalina dressing (i use a low fat kind--it only has like 2 grams of fat!), again just kind of eyeballing what looks right. then mix in some crumbled up doritos (i use the WOW kind for low-fat purposes). you don't want to add the dressing/doritos until you're ready to eat the stuff or else it will make it too soggy.

it's pretty good. i'm sure you can add other veggies, too, like maybe black olives or something. i sometimes add low-fat grated cheese, but it doesn't really make a big difference, taste-wise, so i usually skip that.
=============
Yo,
Pick up anee piece of fruit and munch on!
Ha ha, just kidders!
One of da top of my head (mite not be da exact measurements).

Carrot Butter (frem "Vegan Vittles")
1 cup carrots
1 cup water
1 teaspoon soy sauce
1 Tablespoon almond butter
salt to taste

maple syrup to taste
pinch of nutmeg
lotsa raisins!

Chop up the carrots and cook in water until super tender. Reserve the water and throw the drained carrots into a food processor. Add a bit of water and the soy sauce and almond butter. Add water and continue to process until you achieve the consistency you want.
The second group of ingredients is what I add because it's sooo damn good. You do not process them. The raisins plump up because of the liquid.
This tastes good as a spread on anything - I like pita bread and rice cakes.
I forgot the caloric information per Tablespoon, but I think it's like 40ish (witout da second set of ingredients). I'll have to look.
Take care. Bi bis.
Me, the Flea

Me, the Flea
=============
i just read a book called "Good Carbs/Bad Carbs" by Johanna burani and Linda Rao, and it had some good recipes in it, which i will now post:

Old World Vegetable Stew

2 Tbs olive oil
1 large garlic clove, minced
2 medium onions, thickly sliced
1 medium eggplant, unpeeled and cubed
1 medium sweet red pepper, seeded and sliced into 2-inch strips
1 medium green bell pepper, seeded and sliced into 2-inch strips
1 20-oz can of plum tomatoes, drained and quartered
1 Tbs fresh thyme (1/2 tsp dried thyme)
?tsp dried oregano
1/2 tsp dried basil
1/8 cup balsamic vinegar
?tsp freshly ground black pepper
2 tbs fresh parsley, finely chopped

1. Heat oil in large saucepan. Add garlic and onions, and cook over low heat until onions are soft.

2. Add eggplant, peppers, and squash and continue to cook over medium heat for 5 mins, stirring frequently

3. Add tomatoes and herbs and mix well. Cover and simmer for 20 mins, stirring frequently

4. Stir in balsamic vinegar. Continue to cook, uncovered, for 5 mins, stirring frequently

5. Add black pepper and parsley; mix thoroughly.


Fiber-High Bran Muffins-makes 48 muffins!!

2 cups boiling water
5 tsp baking soda
1 quart low-fat buttermilk
?cup margarine, room temp
2 cups sugar
2 eggs
?cup egg substitute
2 cups bran flakes
4 cups All Bran with Extra Fiber
5 cups whole wheat flour
1 cup walnuts, coarsely chopped
1 cup dried blueberries (or 2 cups fresh), optional

1. Preheat oven to 425. Spray 4 muffin tins with vegetable spray

2. Pour boiling water into a medium-sized bowl, add in the baking soda, then buttermilk. Let cool.

3. Place margarine, sugar, eggs, and egg substitute in medium bowl. Beat for 2 mins at medium speed until smooth.

4. Place both cereals in a food processor fitted with a steel blade. Process until coarsely ground.

5. Pour cereals into large mixing bowl. Add in flour.

6. Alternately add the buttermilk and creamed margarine mix to dry ingredients

7. Fold in walnuts and fruit, if adding

8. Bake 20 mins

note: that recipe doesn't seem so healthy with the buttermilk and sugar, but remember, it's for FORTY EIGHT muffins! i'm not sure why anyone would need to make that many muffins to be honest...maybe you can freeze them or something.


Saffron Rice Pilaf

?tbs olive oil
small onion, finely chopped
2 cloves garlic, minced
1 cup Uncle Ben’s Converted Rice
dash saffron threads
2 ?cups hot broth (chicken or vegetable)
1 tsp salt (omit if broth is not low sodium)
2 tbs fresh parsley (4 sprigs), finely chopped

1. Heat oil in medium saucepan over medium heat. Add onion and saut?until soft, about 4-5 mins

2. Add garlic and saut?for another 2 mins (do not let garlic turn brown)

3. Add rice and saffron and stir to coat with oil

4. Add hot broth and salt (if needed) and stir gently. Reduce heat and cover.

5. Simmer for 20 mins

6. Remove from heat; let rest of 5 mins

7. Add parsley. Fluff rice with fork and serve.


High-Test Granola

?cup honey
vegetable spray
6 cups old-fashioned oats (not quick oats)
?cup ground flaxseed
1 tbs cinnamon
?cup slivered almonds (or any other nut)
?cup soy nuts
1 cup dried blueberries and currants (or any other combination of dried fruit, except dates)

1. Spray large baking pan (9x10x2 ? with cooking spray. Add honey

2. Place pan in cold oven. Turn on oven to 350

3. In large bowl, combine oats, cinnamon, flaxseed, nuts, and soy nuts. Mix well

4. When honey has melted, remove pan from oven. Add oat mixture to baking pan. Spread and turn to coat well with honey.

5. Bake for 25 mins or until oats are well toasted, turning every 5-6 mins

6. Remove from oven. Cool thoroughly

7. Add dried fruit

8. Store in airtight container


Applesauce

4 lbs mixed apples (gala, macintosh, etc)
1 tbs vanilla extract
1 tsp cinnamon

1. Core and peel apples. Slice into eights and then cut in half horizontally

2. Place apple chunks into a wide-based pot and cover. Do NOT add water.

3. Cook over medium-low heat for approx 30 mins or until mix reaches desired consistency. Stir every few mins to prevent sticking

4. Remove apples from heat

5. Add in vanilla and cinnamon and mix thoroughly

6. May be served warm or cold

7. Store in refrigerator
=============
i just wanted to say that i made that granola stuff today, and it is pretty good! it was really easy to make, too. i didn't put in the flaxseed, though, because i couldn't find it at the grocery store and didn't feel like driving to the co-op.

here's another recipe that looks good, but it might not be all that easy, i don't know:

spinach pasta

10 oz whole-wheat pasta (though i would use rice pasta b/c i think it tastes better)
canola oil cooking spray
2 garlic cloves, minced
1/2 cup coarsely chopped walnuts
1 cup drained sun-dried tomatoes, cut into 1/4 inch-wide strips
pinch of grated nutmeg
1/2 cup feta cheese, crumbled
pinch of sea salt
freshly ground black pepper
6 cups baby spinach

1. bring a large pot of water to a boil. add the pasta and cook until al dente, as instructed on package

2. a few mins before pasta is done, coat a large skillet with nonstick canola spray and heat over medium heat. add the garlic and saute for one minute

3. add the walnuts and saute until they darken slightly and smell toasted, about one minute

4. add tomatoes and saute about one minute, until heated through.

5. sprinkle in a pinch of nutmeg.

6. add the spinach to the skillet and stir continuously for 30 seconds, until the leaves begin to wilt

7. drain the pasta and toss with contents of skillet and crumbled feta cheese.

8. season to taste with salt and pepper.


makes 4 servings
=============