Black Bean Beet Patty with stir fry

Black Bean Beet Patty

Ingredients:

2 cups black beans

3 cloves garlic chopped

1 small red onion chopped

1 purple sweet potato

2 whole beets

3 tablespoons Hemp seed

1/4 cup nutritional yeast

salt and pepper to taste

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I soaked my black beans at night then cooked them in the slow cooker the next day. If it is easier for you to buy canned black beans make sure you rinse them thoroughly. Chop beets and purple sweet potato and place in a dutch oven along with 1 tablespoon olive oil to roast for about 15 minutes. Add olive oil to a pan and saute the red onion and garlic.  Add black beans to a bowl along with the roasted beets and sweet potato. Mash them together and add the toasted onions and garlic. Add the hemp seeds and nutritional yeast and then make into patties. Add  grape seed oil to a skillet and cook on low until black bean patties are brown on each side. Place on a plate and allow to cool so the patties will then hold together.

Vegetable Stir Fry

Ingredients

2 cups chopped broccoli

3 garlic cloves chopped

1 small red onion chopped

2 cups kale chopped

1 cup shittake mushrooms chopped

Add olive oil to a saute pan and turn stove on medium heat. Add vegetables and begin to saute then slowly turn down the heat and allow vegetables to cook until you like the texture.

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This is a great vegetarian dish to start the new year with. Full of antioxidant nutrients, the beets and the greens will provide iron, vitamin C, folate, magnesium and fiber.

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Lemongrass Tilapia with Garlicky Greens

Fish?  Simple.  Quick.  Nutritious.  Tasty.

Need we say more?

Not everyone enjoys seafood, but those of us who do just love a good clean flavorful fish.  Something about it feels so nourishing.  Fish- and particularly the tilapia we’re using tonight- are easy to dress up and go happily with all kinds of sides.  Prepared the way we suggest, this dish gives you 7 grams of fiber total (3 in the sweet potato and 4 in the greens), a good deal of protein and a moderate amount of omega-3 fatty acids (we say “moderate” because there are other oilier fish that have higher amounts of omega-3, but tilapia is a good clean and lean kind that we wanted to use this time!), all while being very low in saturated fat.  We’ve also included a time-saving treat: frozen- GASP- sweet potato fries!  Tina has found a brand she absolutely loves that she highly recommends using for this meal.  See the link below to find out if your local grocery store sells it.

Lemongrass Tilapia with Garlicky Greens

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Ingredients:

16 oz. fresh tilapia
2 teaspoons olive oil
1/2 teaspoon lemongrass
1/2 -1 tsp. Penzey’s Sunny Parris Seasoning
6 cloves garlic
1/4 cup sliced onion
pepper to taste
smoked salt to taste

Directions:

Preheat oven to 350 degrees.  Coat a glass baking pan with olive oil.  Place the fish in the pan.  Add the lemongrass, Sunny Paris Seasoning, smoked salt and pepper to fish.  Top with onion and garlic.  Bake 20 minutes or until fish is flaky.

Sweet Potato side:

Directions: buy this and prepare.

Garlicky Greens:

3 cups spinach
2 cups flat kale sliced
1/4 cup onion chopped
2 garlic cloves chopped
2 teaspoons olive oil

In a saute pan add olive oil and bring heat to high.  Add garlic and onions.  Turn heat down to medium.  Allow onions and garlic to cook until soft.  Add kale and stir fry.  Add spinach and mix in with other greens and cook until wilted.

Place greens on the plate. On top of the greens place the tilipa.  Season to taste and enjoy!

Almond Coconut Cookie Joys

Here at Lighten Up, we love cookies.  A lot.  You can tell it will be a great day when Tina brings in her newest batch of these healthy treats.  The joy in this recipe is the delicious combination of sweet, creamy, dark chocolate and crunchy oats…and it doesn’t hurt that they are full of protein, fiber and healthy fats.  These cookies also have a low glycemic index, so you can avoid that usual blood sugar spike.  Used as an afternoon snack, these little guys will energize you, improve your focus and allow you the boost you need to finish the work day.  All from a cookie!

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Almond Coconut Cookie Joys

Ingredients:
1 cup almond flour (I take almonds and pulse them until it is still crunchy)
1/2 cup sorghum flour
1/2 cup teff flour
1 cup oats (I use Bob’s Red Mill Gluten Free Oats)
3/4 cup coconut sugar
1 tsp. baking soda
1/2 tsp. salt
1/4 cup coconut oil melted
1/4 cup earth balance melted
1/4 cup almond milk
1/2 cup chopped 70% dark chocolate

Directions
:
Mix all dry ingredients together.  Add melted coconut oil and soy free earth balance.  Add almond milk. Stir together and form into balls.  Place on ungreased baking sheet that has parchment paper.  Spray parchment paper.  Take a fork and press cookie balls.  Bake at 350 degrees for 15-20 minutes.

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Let cool and enjoy!

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