Two-Bean Chili

 Ingredients

Sliced avocado

1 bay leaf

1/2 cup bittersweet chocolate chips

1 cup black beans washed and soaked overnight

1 (15 oz.) can red kidney beans, drained and rinsed

1 (28 oz.) can crushed tomatoes

2 tsp chili pdr or to taste

Chopped fresh coriander leaves

2 garlic cloves, chopped

1 tsp coriander pdr

2 tsp cumin pdr

1/2 tsp black pepper pdr or to taste

Shredded Monterey Jack cheese

1 tbsp oil

1 tsp dried oregano

1 red bell pepper, cored, seeded and chopped

1 tsp sea salt or to taste

1 large shallot, chopped

Sour cream or plain yogurt

 4  green tomatoes chopped

6 cups water

Preparations

Rinse and drain black beans and discard any rocks or funky-looking (discolored, wrinkly) beans.In heavy soup pot, combine black beans, 6 cups of water, salt and bay leaf.Bring to a boil.Reduce heat and simmer, partially covered, until beans are tender, about 1 hours.Keep an eye on the water, and add more if needed, 1 cup at a time. Beans should have some liquid remaining, but they should not be overly soupy.When beans are almost done, prepare the vegetables.

In large saucepan, heat the oil and saute the shallot, garlic, red pepper, and tomatoes until tender, 10-15 minutes.When beans are completely tender, remove the bay leaf, and add the sauted vegetables and any remaining oil, the salt, pepper, spices, kidney beans, crushed tomatoes, and chocolate chips.Bring chili to a boil.Reduce heat and simmer, uncovered, until chili thickens and flavors meld, about 30 minutes.Stir occasionally.

Remove pot from heat and let chili cool for about 20 minutes before pureeing two cups in blender. If you try to puree hot liquid in a blender, the people who move into your house after you will inherit the splatter, and they will curse you.Return pureed chili to pot and mix through.Taste, and add salt and pepper if needed.

Heat through until warm, about 5 minutes.Ladle into bowls and heap on whichever garnishes you prefer. It can be served with toasted bread and avocado or with roti/ tortillas, the choice is yours or why not plain cooked hot rice too !

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

Two-Bean Enchilada Casserole

 Ingredients

1 tbsp butter 

1 tbsp all-purpose flour

1 (8 ounce) can can no-salt-added tomato sauce 

¾ cup low-sodium vegetable broth

1 tbsp chili powder or to taste 

1 tsp cumin pdr 

1 tsp dried oregano, crushed 

⅛ tsp cinnamon pdr 

1 (15 ounce) can no-salt-added black beans, rinsed and drained 

1 (15 ounce) can no-salt-added pinto beans, rinsed and drained 

¾ cup chopped green sweet pepper (1 medium) 

½ cup chopped onion (1 medium)

1 4-ounce can diced green chili peppers, undrained 

Nonstick cooking spray

9 (6 inch) corn tortillas, cut into wedges

2 cups shredded reduced-fat cheddar cheese (8 ounces)

Shredded lettuce, sliced ripe olives and chopped tomato (optional)

 

Preparations 

Preheat oven to 350 degrees F. In a small saucepan melt butter over medium heat. Add flour, stirring until smooth. Stir in tomato sauce, broth, chili powder, cumin, oregano and cinnamon. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more; set aside.

In a medium bowl combine black beans, pinto beans, sweet pepper, onion and chili peppers; set aside.

Coat a 2-quart rectangular baking dish with cooking spray. Spread 1/3 cup of the tomato sauce mixture on the bottom of the prepared baking dish. Layer one-third of the tortillas on top of the sauce. Top with one-third of the bean mixture. Spread one-third of the remaining sauce over all. Sprinkle with 2/3 cup of the cheese. Repeat layers twice, starting with tortillas and setting aside the final 2/3 cup cheese.

Cover with foil. Bake for 35 minutes. Sprinkle with the reserved 2/3 cup cheese. Bake, uncovered, about 10 minutes more or until cheese melts. Top with lettuce, olives and/or chopped tomato, if desired.

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

Slow-Cooker Vegan Lentil Chili

Ingredients 

 

• 1 pound large butternut squash cubes (about 1 1/4 inches) 

 

• 1 medium yellow onion, finely chopped 

 

• 1 medium red bell pepper, diced 

 

• 2 cloves garlic, finely chopped 

 

• 2 1/2 cups water 

 

• 1 (14.5-ounce) can crushed tomatoes 

 

• 1 (15-ounce) can black beans, drained and rinsed 

 

• 1 (15-ounce) can kidney beans, drained and rinsed 

 

• 3/4 cup dried lentils 

 

• 2 tbsp chili powder 

 

• 1 tbsp  cumin pdr

 

• 1 tbsp olive oil 

 

• 2 teaspoons kosher salt 

 

• 1/4 tsp freshly ground black pepper 

 

• Coarsely chopped fresh cilantro and diced avocado, for serving

Method 

1. Place all ingredients (except the cilantro and avocado) in a 6-quart or larger slow cooker and stir to combine. 

 

2. Cover and cook until the lentils are tender - 6 to 8 hours on the LOW setting. 

 

3. Stir again and serve topped with cilantro and avocado. 

 

Notes: Storage: Leftovers can be stored in an airtight container in the fridge for up to 5 days. It can be frozen for up to 3 months. 

 

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

Mexican Style Quinoa

Mexican Style Quinoa

The ingenious trick in this next recipe is that the whole thing is made in one pan - without the unnecessary mess and extra dishwashing. Even the onions are fried together with the rest of the ingredients in the same pan. Besides the ease of preparation, this dish is healthy, nourishing, special, and combines ingredients usually found in Mexican cuisine - corn, beans, avocados, and wonderful spices.

Ingredients

 

Olive oil - 1 tbsp. 

Garlic - 2 cloves (crushed) 

Chili pepper - 1 (finely chopped) 

Quinoa - 1 cup 

Vegetable broth - 1 cup 

Black beans - 1 1/2 cup (canned or cooked and drained) 

Tomatoes - 14 oz (diced or crushed (canned is also fine)) 

Corn - 1 cup (canned) 

Chili powder - 1 tsp. 

Cumin - 1/2 tsp. 

Salt - to taste 

Ground black pepper - to taste 

Avocado - 1 (peeled and cubed) 

Lemon - 1 (juiced) 

Cilantro - 2 tsp. (finely chopped) 

Preparations

 

Heat up olive oil in a large pan over medium-high heat. 

 

Add the garlic and chili peppers and stir for about one minute. 

 

Add the quinoa, vegetable stock, beans, tomatoes, corn, chili powder, and cumin to the pot. Season with salt and pepper to taste and bring the stew to a boil. 

 

Cover the pot, lower the flame and cook for about 20 minutes until the quinoa cooks through. 

 

At the end of cooking, add the avocado cubes, lemon juice, chopped cilantro, and serve. 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Black bean chips

  

Ingredients

1 cup dried black beans

60 grams nuts or seeds of choice, see notes; this will be between 1/3 to 1/2 cup

Boiling water for soaking

11/2 cups water

1 tsp baking pdr

1/2 to 3/4 tsp salt

 

Preparations

Place the dried black beans and nuts/seeds in a medium bowl. Cover with boiling water and let sit for 30 minutes. Drain through a sieve or colander.  Discard soaking water. Rinse under cold water. 

Preheat the oven to 350F (180C). Line a large rimmed  baking sheet with a silicone baking mat or a parchment  paper.

 

In a blender, process the drained black beans and nuts/ seeds along with 1.5 cups fresh water until completely smooth. Scrape down the sides of the container, add the baking power and optional salt, and blend again.

 Pour the batter onto the prepared baking sheets. Lift and tilt the baking sheets into an even layer (and/or use a spatula or back of spoon).

 Bake in the preheated oven for 15 minutes.

 Remove the baking sheets from the oven and reduce oven temperature to 325F. Using a knife, pizza cutter or pastry scraper, cut diagonal lines to create triangle shapes (no need to be perfect!)

 Return the cut chips to the oven and bake for another 25 to 30 minutes until dry crispy. Watch closely, and remove outer chips, as needed, and cook the inner chips longer (as needed).

 Remove all the chips that look done. If any chips need additional baking, keep them on the baking sheet and return to  the oven for several more minutes until the chips are crisp.

 Completely cool the crackers on a cooling rack and enjoy your nutritious, guilt free chips

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Plant-Based Protein Cauldron

 

 

Ingredients for veggie pot:  

 

Onions - 3 (cubed) 

 

Eggplant - 3 medium (peeled and cubed) 

 

Cilantro - 1 handful 

 

Dried Italian herbs - to taste 

 

Salt and Pepper - to taste 

 

Canned tomato sauce - 1 can 

 

Black beans - 1 1/2 cup dried (cooked) 

 

Tofu - 1 pack (optional ) 

 

Zucchini - 1 (cubed) 

 

Date honey - 1 tbsp. 

 

Garlic - 2-3 cloves (chopped)

Method of preparing the veggie pot: 

 

Peel and cut the onion into cubes. Cook it slowly over medium-low flame until it softens. 

 

Add the cubed eggplant. Cook until soft. Add the tomatoes, tofu, herbs, and seasoning. 

 

Cook on a low flame for 15 minutes and add the garlic and zucchini. 

 

Cook for another 10-15 minutes until everything is soft. 

 

 Add the beans and the date honey and serve. 

 

Garnish with a handful of chopped cilantro. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com for home remedies n home hacks

9 of the Best High-Fiber Foods to Eat, According to Nutritionists

Do you eat enough fiber? Fiber is a key component of a balanced diet. Not only does it support gut health and digestion, but it also promotes satiety, keeping you full between meals, and reduces the risk of disease. Needless to say, it's worth adding more high-fiber foods to your plate. But, what foods are high in fiber, and where does one start? We asked nutritionists to share their top picks, plus ideas for eating these foods at home, because getting enough of this nutrient is crucial for your overall health and wellness. 

How Much Fiber Do You Need Every Day?

The recommended daily intake is generally 21 to 26 grams for women and 30 to 38 grams for men. Yet, only five percent of adults in the U.S. meet these recommendations. This means most people are not eating enough fiber each day.

These foods are the best sources of fiber to eat:

 

Almonds 

 

Almonds have more fiber than many other nuts, offering 3.8 grams per ¼ cup, notes a registered dietitian. They're also rich in healthy fats and antioxidants, including vitamin E, she adds.

How to Eat

• For a tasty crunch, add whole or slivered almonds to salads, per an expert.
• Grind them into creamy almond butter, then add it to hot cereal, toast, yogurt, smoothies, or sandwiches.
• Coat your favorite protein in chopped almonds, like in our Almond-Crusted Chicken recipe.

 

Oatmeal

In ½ cup dry old-fashioned rolled oats, you'll get 4 grams of fiber, says a nutrionist. "Oats tend to have more fiber than brown rice, wheat, or corn, [which are] the most common grains on the market," she explains. Due to this fiber, oats are helpful for managing blood cholesterol and blood sugar.

How to Eat

• Get ahead on breakfast and make overnight oats or baked oats.
• Use oats to make granola, which you can enjoy on yogurt, with milk, or by the handful.
• Make a banana-oat smoothie for a fiber-rich drink.

 

Apples

 

One medium apple provides you with 4 grams of fiber," per an expert. The fruits are particularly rich in pectin, a type of fiber that lowers blood cholesterol. Apples are also great for regulating blood sugar, as fiber slows the rate of sugar absorbed into the bloodstream, she notes. 

How to Eat

• Add apples to salads, fruit salads, hot cereals, and skillet recipes like crumbled sausage with autumn squash, red onions, and cranberries.
• "They're a great vehicle for nut butters, like peanut butter or almond butter," says a nutrionist.
• For a quick snack or dessert, make cinnamon poached apples.
• Sliced apples work beautifully in turkey sandwiches, where they'll provide texture and sweetness.

 

Artichokes 

 

"One medium cooked artichoke may contain anywhere from 5 to 7 grams of fiber, depending on the cooking time," shares a registered dietitian. This includes inulin, "a prebiotic fiber that supports digestion, mood, and may reduce IBS symptoms," says a registered dietitian and nutritionist. Furthermore, artichokes are high in antioxidants, which combat oxidative stress and reduce the risk of disease. 

How to Eat

• "Steam, grill, or boil whole artichokes and serve with a healthy dip," says a dietitian.
• Serve stuffed artichokes as an attractive side dish.
• Try artichokes on top of pizza or salad.
• For a convenient option, try marinated artichoke hearts, which can be added to pasta dishes, antipasti platters, or enjoyed straight from the jar.

 

Berries 

One cup of berries, such as raspberries or blackberries, contains roughly 8 grams of fiber, says an expert. They're also packed with antioxidants, which protect healthy cells and lower the risk of disease.

How to Eat

• Berries "make a great topping for various foods you may already eat, including cereal, oatmeal, yogurt, and salads," says an expert.
• Blend berries into smoothies or ice pops for a cold treat.
• Roach suggests using berries as a topping for desserts, such as cheesecake or ice cream.  

Chia Seeds 

 

In just two to three tablespoons of chia seeds, you'll get an impressive 10 grams of fiber. This mainly includes soluble fiber, which can alleviate constipation, stabilize blood sugar, and reduce LDL ("bad") cholesterol, explains a dietitian. "Chia seeds are also a good source of plant-based protein, antioxidants, and omega-3 fatty acids," says an expert.

How to Eat

• Combine chia seeds with milk or water to make a creamy chia seed pudding.
• Toss chia seeds into your morning oatmeal, yogurt, or smoothie, suggests Roach.
• Use chia seeds to thicken soups or stews.

 

Avocado 

 

Known for its creamy texture, avocado is another food high in fiber. One large avocado contains up to 13 grams, which is key for digestion, blood sugar management, and heart health, per a nutritionist. Avocados also provide healthy fats, which support healthy blood cholesterol levels, according to an expert.

How to Eat

• Thanks to its mild flavor, avocado is a versatile addition to salads, dressings, and soups, per a dietitian.
• Use avocado to enhance the creaminess of your favorite dips.
• Enjoy avocado toast as a breakfast, lunch, or snack.
  

 

Black Beans 

 

Black beans offer 15 grams of fiber per cup, according to Roach. The best part? Both canned and dried beans are packed with fiber, making both versions worthwhile pantry staples. Additionally, black beans provide satiating protein, along with essential nutrients like folate and vitamin B6.

How to Eat

• Make black bean burgers for a fiber-rich alternative to traditional beef burgers, per a dietitian.
• Swap the usual rice and beans for vegetable and black-bean fried rice.
• Bulk up salads, stews, and chilies with black beans.

 

Edamame 

 

Edamame, or young soybeans, is one of the best high-fiber foods. One cup of shelled edamame contains about 18 grams of fiber, along with plant-based protein and phytoestrogens, says n expert.

How to Eat

• Serve crackers or sliced vegetables with creamy edamame dip.
• Toss edamame into salads, bowls, or soups, recommends a dietitian.
• Elevate your next stir-fry with edamame.

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

 

 

 

 

Sweet potato salad

 

The following recipe will become a favorite in your home because of the tasty and interesting combination of sour and sweet. The thin sweet potato strips along with avocado dressing will change your mind about combining ingredients on different ends of the flavor spectrum.

Ingredients for dressing: 

 

Avocado - 1/2 (peeled) 

 

Lemon juice - 1 lemon 

 

Coriander - a handful 

 

Macadamia nuts - 2 tbsp. (can use walnuts) 

 

Red onion - 1/2 

 

Garlic - 1 clove 

 

Water - 1/4 cup 

 

Salt  and pepper - to taste 

 

 

Ingredients for salad: 

 

Olive oil - 2 tbsp. 

 

Corn - kernels from 1 cob (fresh) 

 

Sweet potato - 1 (peeled and sliced into thin strips) 

 

Water - 2 tbsp. 

 

Black beans - 1 can (strained and washed) 

 

Red onion - 1/2 (diced) 

 

Baby kale - 2 cups 

 

 

Method of preparing the dressing:  

Put all the ingredients in a food processor and blend for a few minutes until all the ingredients are combined well. Set aside in the refrigerator until ready to serve. 

 

Method of preparing the salad: 

Heat a tbsp. of oil in a pan and roast the corn kernels until they become golden, set aside.  

 

Heat the second tbsp. of oil in the same pan and lightly fry the sweet potato strips for about a minute.

 

Add water and cook while mixing until the water evaporates and the strips become soft about 5-7 minutes.  

Add all the ingredients in a bowl, pour in the dressing and toss until all the ingredients are well coated.  

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs