Fitness Food and You

White Beans with Sage 

ingredients

2 ounces bacon, chopped

2 cloves of garlic, chopped

3 T fresh sage leaves, chopped

1, 15-ounce can white beans, rinsed and drained

½ vegetable or chicken stock

directions

In a medium saucepan, cook the bacon until the fat is rendered. * Add the garlic and sage and cook for 2 minutes, stirring occasionally. Add beans and the broth. Cover and simmer for about 15 minutes or until the beans are nearly falling apart.

*NOTE: You can make this dish healthier by taking a paper towel and sponging up most of the bacon fat. If needed, you can then add some olive oil. I do this every time I cook with bacon.

(Adapted from a recipe found in The New York Times Magazine, October, 2012)

Spiced Basmati Rice with Chickpeas and Almonds

ingredients

1 T extra virgin olive oil

1 medium onion, finely chopped

1 T chili powder or garam masala  or curry powder

1 cup of basmati rice

1 ¾ cups of chicken or vegetable stock

1 cup canned chickpeas, drained and rinsed

¼ cup almond slices

directions

Heat the oil in a medium pan with a lid. Add the onion and sauté for 3 minutes. Add the chili powder/garam masala/curry powder and stir  for another 2 minutes.

Add the rice and stir to combine the rice with the onion mixture. Then add the chickpeas. Add the broth and bring to a boil. Reduce the heat, cover and simmer until the liquid is absorbed and the rice is tender, about 12-15 minutes. Fluff with a fork, sprinkle with almonds and serve.

(Adapted from a recipe found in Mark Bittman’s cookbook, “How To Cook Everything Vegetarian”)

Quinoa, Black Bean and Avocado Salad (serves 6-8)

ingredients

1 cup quinoa

chicken/vegetable broth

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

1 cup grape tomatoes, quartered

½ avocado, chopped

dressing

1 cup cilantro leaves

¼ cup fresh lime juice

2 T extra virgin olive oil

½ t lime zest

1 clove garlic

½ t black pepper

¼ t salt

directions

Cook the quinoa according to package instructions, using broth  instead of water and omitting the salt. Set aside to cool. (You can cook the quinoa a day in advance.)

In a large bowl, combine the cooked quinoa with the black beans, grape tomatoes, and avocado.

In a food processor, pulse the dressing ingredients to blend. Toss the dressing with the quinoa. Adjust the seasoning and chill for 15 minutes before serving.

NOTE: If you’re not a huge fan of quinoa, you can always substitute brown rice or even Israeli couscous.

(I adapted this recipe from a health magazine only I forgot which one! SORRY!)