Healthy Warm Chocolate Souffles

Healthy Warm Chocolate Souffles

Healthy Recipe Ingredients

• 1/2 cup unsweetened cocoa powder
• 6 tablespoons hot water
• 1 tablespoon unsalted butter
• 1 tablespoon canola oil
• 3 tablespoons all-purpose (plain) flour
• 1 tablespoon ground hazelnuts (filberts) or almonds
• 1/4 teaspoon ground cinnamon
• 3 tablespoons firmly packed dark brown sugar
• 2 tablespoons honey
• 1/8 teaspoon salt
• 3/4 cup 1 percent low-fat milk
• 4 egg whites
• 3 tablespoons granulated sugar
• 1 teaspoon confectioners' (powdered) sugar
• 1 cup raspberries

Healthy Recipe Instructions
Preheat the oven to 375 F. Lightly coat six 1-cup individual souffle dishes or ramekins with cooking spray or coat a 6-cup souffle dish with the spray.
In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside.
In a small, heavy saucepan over medium heat, melt the butter. Add the canola oil and stir to combine. Add the flour, ground hazelnuts and cinnamon and cook for 1 minute, stirring constantly with a whisk. Stir in the brown sugar, honey and salt. Gradually add the milk and cook, stirring constantly, until thickened, about 3 minutes. Remove from the heat and stir into the cocoa mixture. Let cool slightly.
In a large, thoroughly cleaned bowl, using an electric mixer on high speed, beat the egg whites until foamy. Add the granulated sugar 1 tablespoon at a time and beat until stiff peaks form. Using a rubber spatula, gently fold 1/3 of the egg whites into the cocoa mixture to lighten it. Then fold the remaining egg whites into the cocoa mixture, mixing gently only until no white streaks remain.
Gently scoop the cocoa egg white mixture into the prepared dishes (or dish). Bake until the souffle rises above the rim and is set in the center, 15 to 20 minutes for individual souffles or 40 to 45 minutes for the large souffle. Cool the souffles on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve, dust the top with the confectioners' sugar. Garnish with raspberries and serve immediately. Enjoy !

Healthy recipe: creamy-fruit-dessert.

Healthy Vanilla poached peaches

Healthy Vanilla Poached Peaches

Healthy Recipe Ingredients

• 1 cup water
• 1/2 cup sugar
• 1 vanilla bean, split and scraped
• 4 large peaches, pitted and quartered
• Mint leaves or cinnamon, for garnish

Healthy Recipe Instructions

Place the water, sugar, vanilla bean and scrapings into a saucepan. Over low heat stir the mixture until the sugar dissolves. Continue to simmer until the mixture thickens, about 10 minutes. Add the cut fruit. Poach over low heat for about 5 minutes.
Transfer the peaches and sauce to small, decorative bowls. Garnish with mint leaves or a dusting of cinnamon. Serve immediately....enjoy this healthy recipe !

Healthy pineapple-chicken-salad-with-balsamic

Healthy Recipe: Strawberries and cream

Healthy Recipe: Strawberries and cream

Healthy Recipe Ingredients

• 1 1/2 cups fat-free sour cream
• 1/2 cup brown sugar
• 2 tablespoons Amaretto liqueur
• 1 quart fresh strawberries, hulled and halved (reserve 6 whole for garnish)
  

Healthy Recipe Instructions

In a small bowl, whisk together the sour cream, brown sugar and liqueur.

In a large bowl, add the halved strawberries and sour cream mixture. Stir gently to mix. Cover and refrigerate until well chilled, about 1 hour.

Scoop the strawberries into 6 colorful bowls or chilled sherbet glasses. Garnish with whole strawberries and serve immediately.

Healthy Recipe: pineapple-chicken-salad-with-balsamic

Healthy Recipe Rhubarb pecan muffins

Healthy Recipe: Rhubarb pecan muffins

Healthy Recipe Ingredients

• 1 cup all-purpose (plain) flour
• 1 cup whole-wheat (whole-meal) flour
• 1/2 cup sugar
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 egg whites
• 2 tablespoons canola oil
• 2 tablespoons unsweetened applesauce
• 2 teaspoons grated orange peel
• 3/4 cup calcium-fortified orange juice
• 1 1/4 cup finely chopped rhubarb
• 2 tablespoons chopped pecans
  

Healthy Recipe Instructions

Preheat the oven to 350 F. Line a muffin pan with paper or foil liners.

In a large mixing bowl, combine the flours, sugar, baking powder, baking soda and salt. Stir to mix evenly.

In a separate bowl, add the egg whites, canola oil, applesauce, orange peel and orange juice. Using an electric mixer, beat until smooth. Add to the flour mixture and blend just until moistened but still lumpy. Stir in the chopped rhubarb.

Spoon the batter into 12 muffin cups, filling each cup about 2/3 full. Sprinkle 1/2 teaspoon of chopped pecans onto each muffin and bake until springy to the touch, about 25 to 30 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack to cool completely.

all-healthy-recipe:peach-crumble

Healthy recipe: Peach crumble

Healthy Recipe : Peach Crumble

Healthy Recipe Ingredients

• 8 ripe peaches, peeled, pitted and sliced
• Juice from 1 lemon
• 1/3 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/2 cup whole-wheat (whole-meal) flour
• 1/4 cup packed dark brown sugar
• 2 tablespoons trans-free margarine, cut into thin slices
• 1/4 cup quick cooking oats
  

Healthy Recipe Instructions

Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray.

Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg.

In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches.

Bake until peaches are soft and the topping is brisk. Enjoy the healthy recipe !

healthy recipe: pineapple-chicken-salad-with-balsamic.

Healthy Recipe: Pineapple chicken salad with balsamic vinaigrette

Healthy Recipe: Pineapple chicken salad with balsamic vinaigrette

HEALTHY RECIPE INGREDIENTS

• 4 boneless, skinless chicken breasts, each about 5 ounces
• 1 tablespoon olive oil
• 1 can (8 ounces) unsweetened pineapple chunks, drained except for 2 tablespoons juice$3C/li>
• 2 cups broccoli florets
• 4 cups fresh baby spinach leaves
• 1/2 cup thinly sliced red onions
  

For the vinaigrette

• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• 2 teaspoons sugar
• 1/4 teaspoon ground cinnamon

Healthy Recipe Instructions

Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes.

In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.

To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately. Great taste !

Try this other great recipe : Mediterrenean Stye Grilled Salmon

Healthy Food: Grapes and walnuts with lemon sour cream sauce

Healthy Recipe: Grapes and Walnuts with Lemon sour Cream sauce

Healthy Recipe Ingredients

• 1/2 cup fat-free sour cream
• 2 tablespoons powdered sugar
• 1/2 teaspoon lemon zest
• 1/2 teaspoon lemon juice
• 1/8 teaspoon vanilla extract
• 1 1/2 cups red seedless grapes
• 1 1/2 cups green seedless grapes
• 3 tablespoons chopped walnuts
  

Healthy Recipe Instructions

In a small bowl, combine sour cream, powdered sugar, lemon zest, lemon juice and vanilla. Whisk to mix evenly. Cover and chill for several hours.

Divide grapes equally among 6 stemmed dessert glasses or bowls. Add 2 tablespoons of the lemon topping to each dish. Sprinkle each serving with 1/2 tablespoon of chopped walnuts. Serve immediately.

healthy recipe: rhubarb-pecan-muffins.

Healthy Recipe: Creamy fruit dessert

Healthy Recipe: Creamy Fruit Dessert

Healthy Recipe Ingredients

• 4 ounces fat-free cream cheese, softened
• 1/2 cup plain fat-free yogurt
• 1 teaspoon sugar
• 1/2 teaspoon vanilla
• 1 can (11 ounces) mandarin oranges, drained
• 1 can (8.25 ounces) water-packed sliced peaches, drained
• 1 can (8 ounces) water-packed pineapple chunks, drained
• 4 tablespoons shredded coconut, toasted

Healthy Recipe Directions

In a small bowl, combine the cream cheese, yogurt, sugar and vanilla. Using an electric mixer on high speed, beat until smooth.

In a separate bowl, combine the oranges, peaches and pineapple. Add the cream cheese mixture and fold together. Cover and refrigerate until well chilled.

Transfer to a serving bowl or individual bowls. Garnish with shredded coconut and serve immediately.

Healthy Recipe: Baked apples with cherries and almonds

Healthy Recipe: Baked apples with cherries and almonds

Healthy Recipe Ingredients

• 1/3 cup dried cherries, coarsely chopped
• 3 tablespoons chopped almonds
• 1 tablespoon wheat germ
• 1 tablespoon firmly packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 6 small Golden Delicious apples, about 1 3/4 pounds total weight
• 1/2 cup apple juice
• 1/4 cup water
• 2 tablespoons dark honey
• 2 teaspoons walnut oil or canola oil

Healthy Recipe Instructions

Preheat the oven to 350 F.

In a small bowl, toss together the cherries, almonds, wheat germ, brown sugar, cinnamon and nutmeg until all the ingredients are evenly distributed. Set aside.

The apples can be left unpeeled, if you like. To peel the apples in a decorative fashion, with a vegetable peeler or a sharp knife, remove the peel from each apple in a circular motion, skipping every other row so that rows of peel alternate with rows of apple flesh. Working from the stem end, core each apple, stopping 3/4 inch from the bottom.

Divide the cherry mixture evenly among the apples, pressing the mixture gently into each cavity. Arrange the apples upright in a heavy ovenproof frying pan or small baking dish just large enough to hold them. Pour the apple juice and water into the pan. Drizzle the honey and oil evenly over the apples, and cover the pan snugly with aluminum foil. Bake until the apples are tender when pierced with a knife, 50 to 60 minutes.

Transfer the apples to individual plates and drizzle with the pan juices. Serve warm or at room temperature.

healthy-recipe-artichokes-alla-romana.

Healthy Recipe: Creole-style black-eyed peas

Healthy Recipe: Creole-style black-eyed peas
....a nice healthy recipe to try !
HEALTHY RECIPE INGREDIENTS

• 3 cups water
• 2 cups dried black-eyed peas
• 1 teaspoon low-sodium chicken-flavored bouillon granules
• 2 cups canned unsalted tomatoes, crushed
• 1 large onion, finely chopped
• 2 stalks celery, finely chopped
• 3 teaspoons minced garlic
• 1/2 teaspoon dry mustard
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cayenne pepper
• 1 bay leaf
• 1/2 cup chopped parsley

HEALTHY RECIPE INSTRUCTIONS
In a medium saucepan over high heat, add 2 cups of the water and black-eyed peas. Bring to a boil for 2 minutes, cover, remove from heat and let stand for 1 hour.
Drain the water, leaving the peas in the saucepan. Add the remaining 1 cup of water, bouillon granules, tomatoes, onion, celery, garlic, mustard, ginger, cayenne pepper and bay leaf. Stir together and bring to a boil. Cover, reduce heat and simmer slowly for 2 hours, stirring occasionally.

Add water as necessary to keep the peas covered with liquid.
Remove the bay leaf, pour into a serving bowl and garnish with parsley. And the healthy recipe is ready to serve immediately.

Healthy Recipe: Broiled grouper with teriyaki sauce

Healty Recipe: Broiled Grouper with Teriyaki sauce
...a nice healthy recipe to try ! Amazingly delicious !

HEALTHY RECIPE INGREDIENTS

• 1 tablespoon reduced-sodium teriyaki sauce
• 1/2 teaspoon minced garlic
• 2 grouper fillets, each 4 ounces
• 2 lemon wedges
• 1/4 teaspoon Italian seasoning

HEALTHY RECIPE INSTRUCTIONS
In a small bowl, whisk together the teriyaki sauce and garlic.
Lightly spray a baking pan with cooking spray. Place the grouper fillets in the pan. Brush the teriyaki marinade on both sides of the fillets. Cover and refrigerate for at least 15 minutes to marinate the fish.
Preheat the broiler (grill). Position the rack 4 inches from the heat source.
Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 5 to 10 minutes.
Remove from the broiler. Squeeze 1 lemon wedge over each fillet and then sprinkle with Italian seasoning. The healthy recipe of broiled grouper is ready to serve .....immediately...nice !

Healthy Recipe: vanilla-poached-peaches

Healthy Recipe: Artichokes alla Romana

Healthy Recipe: Artichokes alla Romana

HEALTHY RECIPE INGREDIENTS

• 2 cups fresh bread crumbs, preferably whole wheat (whole meal)
• 1 tablespoon olive oil
• 4 large artichokes
• 2 lemons, halved
• 1/3 cup grated Parmesan cheese
• 3 garlic cloves, finely chopped
• 2 tablespoons finely chopped fresh flat-leaf (Italian) parsley
• 1 tablespoon grated lemon zest
• 1/4 teaspoon freshly ground black pepper
• 1 cup plus 2 to 4 tablespoons vegetable stock, chicken stock or broth
• 1 cup dry white wine
• 1 tablespoon minced shallot
• 1 teaspoon chopped fresh oregano

HEALTHY RECIPE INSTRUCTIONS
Preheat the oven to 400 F. In a bowl, combine the bread crumbs and olive oil. Toss to coat. Spread the crumbs in a shallow baking pan and bake, stirring once halfway through, until the crumbs are lightly golden, about 10 minutes. Set aside to cool.
Working with 1 artichoke at a time, snap off any tough outer leaves and trim the stem flush with the base. Cut off the top third of the leaves with a serrated knife, and trim off any remaining thorns with scissors. Rub the cut edges with a lemon half to prevent discoloration. Separate
the inner leaves and pull out the small leaves from the center. Using a melon baller or spoon, scoop out the fuzzy choke, then squeeze some lemon juice into the cavity. Trim the remaining artichokes in the same manner.
In a large bowl, toss the bread crumbs with the Parmesan, garlic, parsley, lemon zest and pepper. Add the 2 to 4 tablespoons stock, 1 tablespoon at a time, using just enough for the stuffing to begin to stick together in small clumps.

Using 2/3 of the stuffing, mound it slightly in the center of the artichokes. Then, starting at the bottom, spread the leaves open and spoon a rounded teaspoon of stuffing near the base of each leaf. (The artichokes can be prepared to this point several hours ahead and kept refrigerated.)

In a Dutch oven with a tightfitting lid, combine the 1 cup stock, wine, shallot and oregano. Bring to a boil, then reduce the heat to low. Arrange the artichokes, stem end down, in the liquid in a single layer. Cover and simmer until the outer leaves are tender, about 45 minutes (add water if necessary). Transfer the artichokes to a rack and let cool slightly. Cut each artichoke into quarters and serve warm. Enjoy this healthy recipe..!
healthy-recipe-spicy-ground-turkey.

Healthy Recipe: Spicy ground turkey tacos

Healthy Recipe: Spicy ground turkey tacos

HEALTHY RECIPE INGREDIENTS

• 2 teaspoons chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon oregano
• 6 ounces extra-lean ground turkey
• 1/2 cup chopped onion
• 4 whole-wheat, low-fat flour tortillas, about 6 inches in diameter, warmed in the microwave
• 1/4 cup shredded sharp cheddar cheese
• 2 cups shredded lettuce
• 2 medium tomatoes, diced
• 1/2 cup salsa

HEALTHY RECIPE INSTRUCTIONS

In a small bowl, stir together the chili powder, cumin and oregano.
In a nonstick frying pan, add the ground turkey and onion.
Cook over medium heat until the turkey is browned and onion is translucent. Drain well. Add the spices to the turkey mixture. Stir to mix evenly.
To serve, place a 1/4 cup of the turkey mixture in each tortilla. Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, and then roll to close. Serve immediately...enjoy this healthy recipe!
all-healthy-recipe:broiled-grouper-with-teriyaki-sauce.

Healthy Recipe: Braised chicken with mushrooms and pearl onions

Healthy Recipe: Braised chicken with mushrooms and pearl onions

HEALTHY RECIPE INGREDIENTS

• 1/4 cup all-purpose (plain) flour
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 skinless, bone-in chicken breast halves, about 3/4 pound total weight, each cut in half crosswise
• 2 skinless, bone-in chicken thighs
• 2 chicken legs
• 1 1/2 tablespoons olive oil or canola oil
• 1 shallot, chopped
• 1 pound small white button mushrooms, brushed clean
• 1/2 pound peeled pearl onions
• 3/4 cup vegetable stock, chicken stock or broth
• 1/2 cup port or dry red wine
• 2 tablespoons balsamic vinegar
• 2 tablespoons chopped fresh thyme, plus sprigs for garnish

HEALTHY RECIPE INSTRUCTIONS

In a shallow dish, stir together the flour, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Dredge the chicken pieces in the seasoned flour.
In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, about 5 minutes total.
Transfer to a platter.
Add the shallot to the pan and saute until softened, about 1 minute. Add the mushrooms and saute until lightly browned, 3 to 4 minutes. Stir in the onions and saute until they begin to pick up some brown color, 2 to 3 minutes.

Stir in the stock and wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Return the chicken pieces to the pan, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the chicken and vegetables are tender, 45 to 50
minutes. Stir in the vinegar, the chopped thyme, and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.

To serve, divide the vegetables among warmed shallow individual bowls. Top each portion with 2 pieces of chicken, 1 light meat and 1 dark. Garnish with thyme sprigs. Serve immediately.
all healthy recipe: baked-apples-with-cherries-and-almonds

Healthy Recipe: Broccoli cheddar bake

Healthy Recipe: Broccoli cheddar bake
...a great healthy recipe to try ! Great !

Healthy Recipe INGREDIENTS

• 4 cups chopped fresh broccoli
• 1/2 cup finely chopped onion
• 2 tablespoons water
• 1 1/2 cups egg substitute
• 1 cup fat-free milk
• 1 cup shredded cheddar cheese
• 1/2 teaspoon ground black pepper

Healthy Recipe INSTRUCTIONS
Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.

In a bowl, combine the egg substitute, milk and 3/4 cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.
Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1 inch of water. Bake uncovered until a knife inserted in the center comes out clean, about 45 minutes. Remove from the oven and top with the remaining 1/4 cup shredded cheese.
Let stand about 10 minutes before serving. The healthy recipe is ready to serve ! Great for desserts !

healthy recipe: sweet-and-spicy-snack-mix.

Broccoli cheddar bake

Broccoli cheddar bake...a healthy recipe to try ..!

INGREDIENTS

• 4 cups chopped fresh broccoli
• 1/2 cup finely chopped onion
• 2 tablespoons water
• 1 1/2 cups egg substitute
• 1 cup fat-free milk
• 1 cup shredded cheddar cheese
• 1/2 teaspoon ground black pepper

INSTRUCTIONS
Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.

In a bowl, combine the egg substitute, milk and 3/4 cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.
Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1 inch of water. Bake uncovered until a knife inserted in the center comes out clean, about 45 minutes. Remove from the oven and top with the remaining 1/4 cup shredded cheese.
Let stand about 10 minutes before serving. The healthy recipe of broccoli is ready to serve...enjoy it !

Healthy Recipe: Asparagus, tomato and red pepper French bread pizza

Healthy Recipe: Asparagus, tomato and red pepper French bread pizza
...another great healthy recipe to try..nice combinations !

INGREDIENTS

• 1 cup diced asparagus
• 1 cup diced Roma tomatoes
• 1 cup diced red bell pepper
• 1 tablespoon minced garlic
• 1 loaf French bread, about 8 inches long, sliced in half and cut into 4-inch sections
• 1 cup pizza sauce
• 1 cup reduced-fat shredded mozzarella cheese

INSTRUCTIONS
Preheat the oven to 400 F. Lightly coat a baking sheet with cooking spray.
In a small bowl, add the asparagus, tomatoes and pepper.
Add the garlic and toss gently to coat evenly.
Arrange the French bread on the baking sheet. Add 1/4 cup of the pizza sauce and 1/4 of the vegetable mixture to each section. Sprinkle each with 1/4 cup mozzarella cheese. Bake until the cheese is lightly browned and the vegetables are tender, about 8 to 10 minutes.The healthy recipe is ready to serve immediately....nice one ! Enjoy !
all-healthy recipe:broccoli-cheddar-bake

Caribbean red beans and brown rice

Caribbean red beans and brown rice

INGREDIENTS

• 1 1/2 cups dried small red or kidney beans, picked over and rinsed, soaked overnight, and drained
• 6 1/2 cups water
• 3 bay leaves
• 1 1/4 cups assorted brown rices, rinsed and drained
• 3 tablespoons olive oil or canola oil
• 1 1/4 teaspoons salt
• 1 yellow onion, chopped
• 1/2 green bell pepper, seeded and chopped
• 1 celery stalk, chopped
• 4 cloves garlic, minced
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground cloves
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon freshly ground black pepper
• 1 cup vegetable stock or broth
• 1 tomato, cored and diced
• 2 tablespoons chopped fresh thyme
• 1 teaspoon hot-pepper sauce
• 3 tablespoons chopped fresh cilantro (fresh coriander)

INSTRUCTIONS

In a large saucepan over high heat, combine the beans, 4 cups of the water and the bay leaves. Bring to a boil.
Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaves.
While the beans are cooking, combine the rices, 1 tablespoon of the oil, 1/2 teaspoon of the salt, and the remaining 2 1/2 cups water in a saucepan over medium-high heat. Cover and bring to a boil. Reduce the heat to low and simmer until the water is absorbed and the rice is tender, about 45 minutes. Set aside and keep warm.
In a large saucepan, heat the remaining 2 tablespoons oil over medium-high heat. Add the onion, bell pepper and celery; saute until the vegetables are softened, 6 to 8 minutes. Stir in the garlic and cook until softened, about 1 minute. Add the allspice, cloves, cayenne, the remaining
3/4 teaspoon salt and the black pepper. Cook for 1 minute.

Stir in the cooked beans, the vegetable stock, tomato, thyme and hot-pepper sauce. Cook until the vegetable mixture is heated through, 6 to 8 minutes. Divide the rice among warmed individual bowls. Top each serving with beans and sprinkle with the cilantro. This healthy recipe is ready to serve...enjoy !

Black bean burgers with chipotle ketchup

Black bean burgers with chipotle ketchup...a nice healthy recipe

INGREDIENTS

• 1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained
• 3 cups water
• 1 bay leaf
• 2 plum (Roma) tomatoes, peeled and seeded then diced
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 tablespoon wine vinegar
• 1 chipotle chili in adobo sauce, minced
• 1 3/4 teaspoons ground cumin
• 1 teaspoon salt
• 1 1/2 tablespoons canola oil
• 1/2 red bell pepper (capsicum), seeded and chopped
• 1/2 cup cooked brown rice
• 1/4 cup chopped pecans
• 1 green (spring) onion, thinly sliced
• 1 egg, lightly beaten
• 3/4 cup fresh whole-grain bread crumbs
• 6 whole-grain hamburger buns
• 6 slices tomato
• 6 slices red onion
• 3 bibb lettuce leaves, halved

INSTRUCTIONS

In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.
While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.

In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the
salt, transfer the mixture to a bowl and let cool. Set the pan aside.

In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into
6 patties, each about 3/4-inch thick.

In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.

Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup. The healthy recipe is ready to serve...enjoy !

Pumpkin-hazelnut tea cake

Pumpkin-hazelnut tea cake...a nice healthy recipe !

INGREDIENTS

• 3 tablespoons canola oil
• 3/4 cup homemade or canned pumpkin puree
• 1/2 cup honey
• 3 tablespoons firmly packed brown sugar
• 2 eggs, lightly beaten
• 1 cup whole-wheat (whole-meal) flour
• 1/2 cup all-purpose (plain) flour
• 2 tablespoons flaxseed
• 1/2 teaspoon baking powder
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/4 teaspoon salt
• 2 tablespoons chopped hazelnuts (filberts)

INSTRUCTIONS
Preheat the oven to 350 F. Lightly coat an 8-by-4-inch loaf pan with cooking spray.
In a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin puree, honey, brown sugar and eggs until well blended.
In a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. Add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.
Pour the batter into the prepared pan. Sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter. Bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn the loaf out of the pan onto the rack and let cool completely. Cut into 12 slices and the healthy recipe is ready to serve.