13 Bean Crock-Pot Chili

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(This recipe requires the beans to be soaked overnight, so you must prepare for this one!)

  • 2 cups of Bob’s Red Mill 13 Bean Soup Mix
  • 1 lb ground beef, free range and organic, if possible
  • 1 medium onion, chopped
  • 1-14.5oz can diced tomatoes
  • *1 cup of water
  • *1-2 tbsp tomato paste
  • *Can substitute 1-8oz can of tomato sauce if preferred
  • 1-2 tbsp chili powder
  • ½ tsp dried basil
  • 1 clove garlic, minced

Wash 2 cups of the Bob’s Red Mill Soup Mix, then cover the beans with water in a bowl and soak overnight to soften (Soaking beans overnight actually begins bean germination and promotes enzyme release. The germination process is what breaks down all the complex bean sugars. Breaking down the complex sugar is a good thing as this is what gives us gas. Apparently, soaking beans overnight can reduce complex sugars by up to 60 percent. I usually use this method of soaking dried beans with exceptional results – no gastrointestinal gas.

In the morning, drain and rinse the beans. Place beans into a 5-6 qt crock-pot. Then add the remaining ingredients, stirring to mix. Cook on low for 6-7 hours or on high for 4-5 hours, or until beans are tender.

Serve with a garnish of Colby Jack cheese, either organic or vegan and a dollop of organic sour cream. Enjoy!

 

10 Minute BBQ Salmon and Veggies

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  • 2 or more boneless Salmon Filets
  • Fresh Dill (Thyme, Rosemary or Basil will do fine too)
  • One half onion
  • Olive Oil
  • Kosher or Sea Salt and Pepper
  • Fresh Vegetables preferably Squash Zucchini or Asparagus
  • A Few Tablespoons of Balsamic Vinegar

Rinse off the Salmon Filets and sprinkle the salt, pepper and drizzle olive oil over them. Top the Salmon with the Dill and sliced onion and wrap them in aluminum foil. One or two full sprigs of Dill will be enough per salmon filet. BBQ on Med to high Heat for about 10 minutes without flipping until cooked through

Marinate the vegetables in Balsamic Vinegar and olive oil with some salt and pepper. BBQ those as well until you get a little char mark, but take them off when they are still crunchy and fresh.

Serve with the Salmon on top of the veggies and enjoy!

Easy Tilapia and Asparagus

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  • 4-6 Fillets of Tilapia, fresh
  • 1 ½-2 Tsp Butter, sliced into small pieces
  • 12 oz Asparagus, ends trimmed
  • 1-2 Tbsp Olive Oil
  • ¼ Tsp Garlic Powder, or one clove of garlic minced
  • ½ Lemon
  • Season Salt

Preheat oven to 375 degrees. Place a couple of the small bits of butter and use a paper towel to spread and coat the bottom of a glass 9×13 pan. Next place the tilapia fillets into the dish. Top with the remaining butter. Then add the asparagus spears around and on top of the tilapia, drizzle the olive oil over the top of the asparagus. Sprinkle with the garlic powder and season salt (to taste), squeeze lemon over entire dish.

Cover dish and place in the oven for 25-30 minutes, until the fish flakes and asparagus is tender.

Remove and serve with a side of brown rice or rice couscous if desired.

Penne Rosa with Chicken

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Ingredients (6 servings)

  • 12 ounces gluten free penne pasta
  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 1 pinch crushed red pepper flakes
  • 8 ounces button mushrooms, sliced
  • 2 medium tomatoes (about 1/2 lb.) chopped
  • Salt and pepper, to taste
  • 4 cups fresh spinach
  • 1lb. free range chicken breast, sliced and cut into small pieces
  • 1/2 cup marinara sauce
  • 1/3 cup 0% plain Greek yogurt
  • 1/4 cup grated parmesan cheese

Instructions

Cook penne according to package directions, with a pinch of sea salt and a dash of olive oil. Cook al dente, or noodles will be mushy. Drain, rinse with cold water and set aside.

In a large skillet with a lid, heat olive oil over medium-low heat. Add in garlic and red pepper flakes, cook for 2 minutes or until garlic begins to soften.

Add in mushrooms, tomatoes, salt and pepper. Cook for 5 minutes, or until mushrooms begin to release their water.

Add in chicken breast. Cook until chicken is slightly browned. Remove from heat, add in spinach and cover skillet. Let spinach wilt for 2 minutes.

Remove lid and place skillet back over low heat. Add the penne, Greek yogurt and pasta sauce.Stir until sauce is mixed well and all pasta and veggies are coated. Heat until just warmed through. Divide into pasta bowls and serve topped with parmesan cheese.

Easy Black Bean Burrito Bowls

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*You can add in 4 oz. of cooked chicken or steak slices (that amount serves 1) if desired…this is one of those recipes that you add in as much as you like, but keep the rice and cheese to a minimum for a healthy meal. I am pretty sure it will taste good no matter how you concoct it!

  • Cooked brown rice (can use left overs, make it for this recipe specifically or purchase pre-made, frozen brown rice from Trader Joeʼs or Henryʼs)
  • Roasted red peppers, chopped
  • Cooked black beans (canned, liquid drained)
  • Salsa verde
  • Fresh cilantro
  • Avocado, diced
  • Lime wedgeRed pepper flakes
  • Shredded white cheddar cheese (if desired)

In a bowl, heat the rice. Top with chopped red pepper. Mix together the black beans and salsa verde in a separate bowl, and heat them up together. Pour on top of the rice and red pepper. Top with avocado, cilantro, cheese, a big squeeze of lime and red pepper flakes. Serve.