Debbie Katz: Certified Holistic Health Coach, AADP
Sample Bean
Recipes
It feels good to eat well (and healthy)
Cooking feeds your body, mind, and soul. It allows you to control the food you put into your body, connect with your family and friends over a home cooked meal, and save the money you might otherwise spend in restaurants or on processed, prepackaged foods. Believe it or not, making simple and satisfying meals from scratch doesn’t have to be hard. Here are some of my favorite easy, healthy recipes. You’ll find that eating well can also be delicious!
Basic Adzuki Beans
Ingredients:
1 cup aduki beans
5-inch piece kombu
4 cups water
2 bay leaves
1 teaspoon sea salt
Directions:
Wash beans. Place kombu and aduki beans in a pot. Cover with water at 2 inches above the level of the beans. Bring water to boil. Add bay leaves. Cover and simmer for 1 hour. Check periodically, adding extra water if necessary so beans do not dry out or stick to pot.Allow beans to cook until they are soft enough for your taste. Add salt. Drain excess water if necessary.
Notes:
To check for softness, take a couple of beans out from your pot and squeeze them between your thumb and pointer finger. If beans press easily, they are finished. If they feel hard in the middle, they need more time.
Prep time:
10 minutes
Cooking time:
70 minutes
Yields:
4 people
Easy Green Beans and Greens
Ingredients:
1 can black beans (or pinto, red, kidney—your choice)
1 bunch collard greens (or kale, spinach—your choice)
your favorite toppings, such as salsa, avocado or guacamole and sour cream
Directions:
In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired. Fill a separate medium saucepan with 1-2 inches of water and bring to a boil. Wash and chop greens (you can use the stems, too) and add to boiling water. Cook for 2-3 minutes until greens are bright green and tender. Drain off water. On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.
Prep time:
10 minutes
Cooking time:
10 minutes
Yields:
2 people
Spicy Veggie Burgers
Ingredients:
1 can white beans, drained and rinsed
1 can pink beans, drained and rinsed
1 cup cooked brown rice (or quinoa)
handful of sprouts (i used broccoli)
handful of chopped fresh cilantro
1 red pepper, chopped finely
2 tsp tahini, or 1 egg
1/2 whole wheat bread crumbs
spices to you taste (i used garlic, fresh ground pepper, salt)
several squirts (to your liking) of sriracha sauce
Directions:
Preheat oven to 375. Blend beans in food processor till relatively smooth
In big bowl, mix beans mixture with everything else. Form a cohesive thick batter continuing to mix well. Wet hands; form patties firmly into whatever size you like; i got 9 mid-sized patties from this. On greased cookie sheet, place patties. Bake for 15 min on one side; flip gently Watch cooking carefully - may need a little longer or less time.
Notes: I served this with homemade guacamole, over shiratake noodles for myself; would also be delicious over brown rice noodles or in a salad!
And start living healthy TODAY