A Change of Pace

Hi my favorite readers!

The holiday season is upon us and I thought it would be fun to share a nontraditional recipe (for most folks, anyways). How about making a pot of some nutritious, easy to make and tasty black beans and rice? Let's go for it...

Cuban Black Beans & Rice

Serves 4

Ingredients:

1/4c olive oil

1 small onion, chopped

1 medium red bell pepper, chopped

3 garlic cloves

1/2t cumin

2 bay leaves, crumbled

2 15-oz cans black beans, drained

1c water

1c rice

2T olive oil

2t vinegar

Heat 1/4c oil in large saucepan over medium heat

Add onions, pepper and garlic

Cook until onions are translucent and soft

Stir in cumin and bay leaves

Add beans and water

Bring to boil

Reduce heat and simmer 20 minutes, stirring occasionally

In separate saucepan, bring 2c water to boil. Add rice.

Cover, reduce heat and cook until rice is done.

Set aside.

Remove bay leaves from beans

Stir in 2T oil and vinegar

Season to taste

Serve beans over rice

Store leftovers in airtight container in fridge. Or, freeze for later use.

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Heart Healthy Holiday Cookies

It's the time of year to share both baking ideas and baked goods with others. Here are some ways you can save on calories and fat while still maintaining the taste of your goods:

Prepare your cookie dough batter. Make some substitutions. For instance, for oatmeal cookies you can save on saturated fats by substituting "heart healthy" margarine for butter. To increase the nutritional value, use unbleached instead of bleached flour. Add extra cinnamon in place of some brown sugar.

Prepare your cookie sheets. Use parchment paper instead of lightly greasing your cookie sheet. This will save calories while also reducing your fat content. It does not affect the taste, either.

Shape your dough. Shape the dough into canes, bells and stockings. This is done by moistening your hands with water, picking up some dough, and placing it onto the cookie sheet. Now, shape into your preferred item.

Bake. Bake the holiday-themed cookies per your recipe instructions.

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Holiday Hummus

Instead of buying processed hummus, which may contain a variety of additives, make some at home. Nothing beats fresh! The addition of dark green herbs and red vegetables will provide extra holiday color to your festivities. It's easier than you may think.

½ cup raw, unhulled sesame seeds
1 15-ounce can garbanzo beans
3 tablespoons olive oil
1 garlic clove
4 large slices roasted red peppers
salt and pepper to taste

Lightly spritz a frying pan with oil. Cook the sesame seeds in the pan over medium heat. Cook until golden brown, which will be about five minutes.

Place toasted seeds into blender. Add remaining ingredients. Blend until you reach a creamy and smooth consistency. Take a sample and adjust spices and/or oil per your liking. You may want to add some more garlic, some Italian seasoning or sun-dried tomatoes. Or, add freshly chopped parsley or basil.

Serve on your favorite whole grain bread, bagel or cracker. Use as a dip at parties. This is a great potluck dish to share with others.

Store unused portion in airtight container in your refrigerator.

NOTE: If you don't want to cook the sesame seeds, you can simply buy some already made tahini. Tahini is sesame seeds and olive oil blended into a smooth consistency.