Well, it’s that time again. Time for A Recipe For Life. My goal, as always, is to provide you with delicious recipes that are healthy, inexpensive and simple. It used to be that the healthy part was the challenge, but today, it’s definitely challenging to find recipes that are healthy, simple, delicious AND inexpensive. Today’s recipe definitely meets the criteria. I hope you enjoy it as much as my family does.
Battling Alzheimer’s disease is difficult enough, so I hope that these recipes help to lighten your load a little.
Recipe For Life
2 Tbsp. Olive oil
3-4 small to medium onions
1 bell pepper (color of your choice), diced
2 cups corn (frozen or canned works)
6 cloves garlic, crushed
2 Tbsp. chili powder
2 tsp. oregano
5 cans (7 cups) beans, lightly drained: Kidney, cannellini or black beans will work well
2 tsp. cumin
1-1/2 tsp. sea salt
28 ounce can tomatoes
Saute’ onions and garlic in olive oil, add seasonings, then tomatoes and beans. Bring to a boil, then simmer for at least 20 minutes (I simmer for about 40 minutes or a little longer to allow the flavors to meld together). Stir occasionally.
Delicious with tortilla chips (we use Trader Joe’s flax seed chips. I know, sounds crazy, but they are really good and packed with fiber). Also works great with rice.
Also delicious with cornbread (see recipe below) and a salad
Recipe for Life
Kickin’ Sweet Cornbread
1 cup cornmeal
1 cup unbleached flour
1 cup whole kernel corn
1/2 tsp salt
2 tsp aluminum free baking powder
3/4 cup milk (I use soy)
1/4 cup oil (light olive oil, corn or canola oils all work fine)
1/2 cup PURE maple syrup (You can substitute 1/4 cup sugar if you don’t have pure maple syrup available)
Preheat oven to 450 degrees Farenheit (232 Celcius)
Grease an 8 x 8 baking dish (I use a spray like Pam or equivalent)
Mix all ingredients well and pour into prepared baking dish
Bake at 450 degrees Farenheit for 25-30 minutes
Enjoy with the chili above and a salad!
The beauty of these recipes is that they really are EASY. Using canned beans eliminates the soaking and long cooking time.
In addition beans are packed with fiber and protein. According to the Idaho Bean Commission:
- Each half-cup serving of dry beans provides six to seven grams of protein, meets at least 10% of the Recommended Dietary Allowance (RDA) for protein, yet costs about 20 cents per serving.
- A single half-cup serving of cooked dry beans counts as one, one-ounce serving of lean meat in the USDA Food Pyramid Meat and Beans group, and as a full serving of vegetables in the Vegetables group.
- The quality and digestibility of beans can be improved by consuming them with cereal grains. Beans are a rich source in lysine, but a poor source of methionine. Cereal grains are a poor source of lysine, but high in methionine and other sulfur amino acids. When beans and grains are served together in dishes like beans and rice, or tortillas and refried beans, they provide a complimentary protein profile.
Here’s a list of the Recipes for Life so far. Try one today!