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.

Beef Tournedos with Gin & Juniper Sauce

Beef Tournedos with Gin & Juniper Sauce...another great healthy recipe !

INGREDIENTS

• 1/2 cup reduced-sodium beef broth
• 2 tablespoons gin
• 2 tablespoons balsamic vinegar
• 2 teaspoons juniper berries, crushed
• 2 4-ounce beef tenderloin steaks, trimmed
• 1 teaspoon canola oil
• 1/2 teaspoon coarsely ground pepper
• Salt

INSTRUCTIONS
1. Combine broth, gin, vinegar and juniper berries in a measuring cup. Set aside.
2. Brush or rub steaks with oil. Press pepper onto the steaks and season with salt. Heat a medium cast-iron or heavy skillet over high heat until nearly smoking. Place steaks in the
heated pan and cook until browned on the outside but still pink inside, 2 to 3 minutes per side. Transfer steaks to a plate and keep warm.
3. Add the reserved broth mixture to the pan and cook over medium heat, stirring to scrape up any brown bits on the bottom of the pan, until reduced slightly, 1 to 2 minutes. Place the steaks on individual plates and spoon the sauce over. The healthy recipe of Beef Tournedos with Gin & Juniper Sauce is ready to serve. Great taste ! Enjoy it with friends !

apple-blueberry-cobbler.

Basic Chicken Sauté

Basic Chicken Sauté...A great healthy recipe ! Nice one...

INGREDIENTS

• 4 boneless, skinless chicken breasts (1-1 1/4 pounds), trimmed, tenders removed
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 1 tablespoon extra-virgin olive oil or canola oil

INSTRUCTIONS
1. Cover chicken with plastic wrap and pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow dish; dredge the chicken (discard any leftover flour).
2. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken until well browned and no longer pink in the center, 4 to 5 minutes per side. The healthy recipe of chicken saute is ready to serve. Enjoy !

baked-apples-with-cherries-and-almonds.

Seafood paella

Seafood paella...another amazing healthy recipes to try !

INGREDIENTS

• 12 mussels
• 1 cup long grain rice
• 300 g green prawns
• 200 g scallops, rinsed and if large cut in half
• 1 onion, finely chopped
• 2 cloves garlic, crushed
• 1 red capsicum, chopped
• 1 green capsicum, chopped
• 1 X 400g can crushed tomatoes
• 1 cup chicken stock
• 1 cup frozen or fresh peas
• pinch cayenne pepper
• Seafood paella

INSTRUCTIONS
1. Scrub the mussel shells and remove the beards. Place into a large pan with ½ cup water. Cover and cook over medium heat for 5 minutes, shaking the pan occasionally. Discard any
mussels which do not open in this time. Peel and devein the prawns, leaving the tails intact.
2. Spray a large nonstick frying pan with oil and heat. Add the prawns and scallops and cook over high heat for about 2 minutes or until the flesh turns white. Remove from the pan and set aside.
3. Add the onion to the pan and cook over medium heat for 3 minutes or until soft. Stir in the garlic and cayenne, then the capsicum and rice, and cook, stirring constantly, for a further 2 minutes.
4. Add the tomatoes, stock and peas and stir through. Bring paella to the boil then reduce the heat to very low and cover tightly. Cook for 20 minutes, or until the rice is just tender and the stock is almost all absorbed.
5. Add the prawns, scallops and mussels to the rice, and very gently stir through. Cover and cook for a further 3 minutes or until the seafood is heated through. Serve immediately. Hmmm...nice taste ! Enjoy this healthy recipe !

Asian Salad with snow peas and cashews

Asian Salad with snow peas and cashews..a nice healthy recipe to try !

INGREDIENTS

• 300 g snow peas or sugar snap peas, washed, topped and tailed
• 150 g snake beans, trimmed and cut into 3cm lengths
• 200 g broccoli, cut into small florets
• 100 g bean sprouts
• 2 small carrots, peeled and cut into thin strips
• 1 teaspoon red wine vinegar
• 1/2 small red onion, finely chopped
• black pepper, freshly ground
• 1 tablespoon cashew nuts
• 2 teaspoons ginger, freshly grated
• 1 tablespoon peanut oil or macadamia nut oil
• 1/2 teaspoon sesame oil
• Nutty Asian salad with snow peas and cashews
• 1 tablespoon lemon or lime juice
• 2 tablespoons lemon or lime, grated or rind

INSTUCTIONS
1. Separately steam, boil or microwave the snow peas (or sugar snap peas), beans, and broccoli until just cooked. Refresh and cool under cold running water, drain and pat dry with paper
towel.
2. In a salad bowl mix vinegar, onion, pepper, cashews, ginger, oils, lemon or lime juice and rind. Gently toss lightly cooked vegetables, bean sprouts and carrots in dressing and serve immediately. The healthy recipe of salad is ready to serve. Great one ! Enjoy !

creamy-fruit-dessert.

Frittata with ham and noodles

Frittata with ham and noodles...another great healthy recipe !

INGREDIENTS

• 170 g Asian noodles
• 4 eggs, beaten
• 2 egg whites, beaten
• 1/2 cup parmesan cheese, (or 50g) grated
• 2 cloves garlic, crushed
• 2 tsp olive oil
• 200 g lean smoked ham, shaved and cut into thin strips
• salt and pepper, for seasoning
• 1/4 cup parsley, finely chopped

INSTRUCTIONS
1. Cook the noodles according to the packet instructions, then drain.
2. Place the eggs, egg whites, parsley, cheese and garlic in a bowl and mix together well. Season with salt and black pepper.
3. Heat the oil in a shallow non-stick 24cm fry pan over a low heat.
4. Arrange the noodles evenly over the base of the fry pan and sprinkle with ham.
5. Pour in the egg mixture, covering evenly and cook for 10 minutes, or until the frittata starts to set around the edges. Remove from heat.
6. Cover the handle of the frypan with foil.
7. Place under a hot grill, and cook for 5 minutes, or until golden and cooked through.
8. Run a knife around the edge to loosen. Turn onto a plate, then place another plate over the top. Hold together and flip. Cut the frittata into approximately15-20 small squares. The healthy recipe is ready to serve. Enjoy the feasts !

sweet-and-spicy-snack-mix.