Monday, May 30, 2011

Black Bean Dip

I don’t recall where I originally found this recipe, as I just had it written on a scrap piece of paper. But it was an instant favorite with Caleb, Kiara, and Tom when I made it for them. I love it when the rest of my family enjoys a puree as much as I need it! They mixed it with a bit of salsa and had it with chips and raw veggies. I mixed mine with some taco sauce and spread it on a piece of low-carb bread. YUMMY!

1 15.5 oz. can black beans, rinsed and drained                                         
½ avocado, peeled and sliced
3 Tablespoons fresh lemon juice
2 Tablespoons minced fresh cilantro
¼ teaspoon cayenne
¼ teaspoon cumin
¼ teaspoon sea salt
3 Tablespoons thinly sliced green onions

Puree all ingredients in a food processor, blender, or with an immersion stick. (My blender didn’t work for this because there wasn’t enough liquid in it, so I used the immersion stick.)

Serving Size: 3 ½ Tablespoons
Calories: 60
Fat: 2 g
Carbohydrates: 9 g
Fiber: 3 g
Protein: 3 g

Gingered Carrot Soup

This is one of my favorite soups with lots of powerful zing, both in taste and nutrition.  I used fresh mint from my herb garden rather than dried mint.  This recipe is a modification of one by Mollie Katzen in her 2000 Moosewood Cookbook. Her recipe added cashews into the puree, but that would be more fat of the type that I don't digest well, so I omitted the cashews.  Even without the cashews, it is scrumptious!

Garden Carrots

Onions and spices simmer

Carrots simmer
2 lbs (about 14 large) carrots                                                      
4 cups water
1 1/2 cup chopped onion
2 medium cloves garlic, minced
One 1” piece of fresh ginger, grated (about 2 Tbsp)          
1 1/2 tsp salt
1/4 tsp ground cumin
1/4 tsp fennel seed
1/4 tsp cinnamon
1/4 tsp allspice
1/4 tsp dried mint
3 – 4 Tbsp lemon juice

Chop carrots into 1" chunks. Simmer in the water approximately 15 minutes until tender.
Sauté onions on medium heat 5 minutes. Add garlic, ginger, salt and spices. Reduce heat to low and sauté 8 - 10 more minutes until everything is soft and well mingled. Add lemon juice. Combine everything and puree in small batches in a blender or food processor, or use an immersion blender stick.

Servings Per Recipe: 6
Serving Size: Approx. 1 cup
Calories: 91
Total Fat: 1 g                                                                
Cholesterol: 0 mg
Sodium: 704 mg
Total Carbs: 21 g
Dietary Fiber: 6 g
Protein: 2 g

Mango Kefir Delight

1 Mango, peeled and diced
1/2 cup low-fat plain Kefir

Combine and puree in blender until smooth and frothy.  Enjoy slightly chilled.

Servings per recipe: 1
Serving Size: Approximately  3/4 cup
Calories: 222
Total Fat: 2 g 
Cholesterol: 5 mg
Sodium: 67  mg
Total Carbohydrate: 48 g 
Dietary Fiber:  5 g
Protein: 8 g