DEBRA'S HEALTHY LIVING

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Legumes

Welcome to a Healthy Lifestyle!

Chickpea & Sorghum  Salad 

Umeboshi vinegar is my most valued weapon to fight inflammation.

Use it in place of vinegar and salt in any recipe.

 

1/2 c. sorghum (a resistant starch) boiled in 6 parts water for 75 mins.

1 can chickpeas rinsed. (I like Eden as they are pressure cooked which makes them more bioavailable.) 

1 small red onion minced, (opt.)

1 small roasted red pepper diced 

1/2 c. pitted kalamata olives minced

1/2 c. artichoke hearts roughly chopped (opt.)

2 c. roughly chopped arrugula

3 tbsp. ume vinegar, (Eden brand is readily available)

1/3 to 1/2 c. c.p. olive oil

black pepper to taste

*Toss all ingredients and enjoy!

Three Bean Salad That Heals

1 can Eden chickpeas, rinsed, (Eden beans are pressure cooked in the can which makes them more bio-available.)

1 can Eden kidney beans, rinsed

1 1/2 c. string beans cut into 1 in. pieces, 

1 small roasted red pepper, diced 

1 small red onion, minced

1 celery stalk diced

3 T. ume vinegar

1/3 c. c.p. olive oil

Black pepper to taste

 

  • Blanch or pan char string beans. 

  • Toss all ingredients and let rest or dive in!

Lentil Shepherd's Pie 

This is is a cozy autumn/winter dish that the guys love!

 

1 c. green lentils 

3 c. water

1 med. onion/ diced

2 cloves garlic/ minced

1 bay leaf

1/2 t. dr. basil

1 - 8 oz. can crushed tomatoes 

2 t. worcestershire

1 t. sea salt and black pepper to taste

1 T. white rice flour or other

yukon gold potatoes or yams (Yams are a resistant starch)

grass fed butter or olive oil

 

  • Wash lentils and add to pot with 3 cups H20 and bay leaf. Bring to a boil and turn heat to low. Cook covered for 45 mins..

  • In another pot bring peeled potatoes to a boil with a pinch of sea salt. Cook until ready to mash.

  • Saute onion till lightly golden in olive oil adding garlic toward the end and stir for 2 mins. or until garlic is no longer raw.

  • Add sauté to lentils after 45 mins. removing bay leaf. Add basil, crushed tomatoes, worcestershire, salt and pepper.

  • Simmer for 5 mins. and then add the flour dissolved in 2T H20. Stir constantly as you add, cooking for 5 mins. more. Taste for salt balance and pour into baking dish.

  • Save some cooking liquid from potatoes and mash with choice of butter or olive oil, a little liquid, salt and pepper.

  • Pipe or spread potatoes over the lentil mixture and bake uncovered at 375 degrees for 45 mins. or until golden.

  • Yams do not need cooking liquid when mashed.

2 cans butter beans (Eden beans are pressure cooked in the can which makes them more bio-available.)

1/2 kalamata olives

1/2 c. diced red onion

1/2 c. quartered grape tomatoes 

1 c. baby arrugula or other leafy green. I like nasturtium leaves in the summer

3 T. ume vinegar

1/3 c. cold pressed olive oil

Nasturtium flowers for garnish

 

  • Simply toss all ingredients together plate and garnish

Butter Bean

Salad 

French Lentil

Salad

2 c. french or depuy lentils 

3 T. ume vinegar

1/3 c. olive oil

2 cloves garlic minced

1/4 c. diced red onion

1/4 to 1/2 c. fresh basil chopped

1 small roasted red pepper diced 

1 large carrot grated

black pepper to taste

 

  • In a large stock pot bring 2 quarts of water to a boil.

  • Add lentils and boil for 25 mins. checking regularly as cooking time varies. I like to leave them slightly firm.

  • Drain and rinse lentils. Turn into a bowl with paper towel or tea towel to dry lentils.

  • Add garlic to ume vinegar with red onion and then olive oil.

  • Add basil, red pepper, carrot, blk. pepper and all dressing ingredients to lentils and toss.

  • Allow lentils rest for at least 30 mins. for flavors to integrate.

  • Serve as is or over a bed of arugula or other greens.XXXXXXXXXXXXXXXXXXXXX