Red Bean Salad/Salsa

This recipe is very flexible; you can use it as a salsa to top a grilled meat, or you can enjoy it as a salad or side dish. Either way it is fat free, delicious and canbe made with short cuts to reduce prep time.

Ingredients (about 4 servings)

1/2 lb red kidney beans, cooked or 14 oz can, drained
2 cobs sweet corn, steamed, or  11 oz. can low sodium whole kernel corn, drained
1-2 jalapeno pepper, diced (for hotter levels, you can substitute Serrano peppers)
2 large plum tomatoes, diced
1/2 red onion, diced
2 limes, juiced (about 2 tbsps)
Sprigs of cilantro, chopped
dash of salt to taste

Directions

If you are using canned beans and corn to cut prep time, drain the juice and rinse under cold water. I prepared my beans from dry to control salt, and prefer the fresher, sweeter taste of steamed corn off the cob, but either varieties are fine.

Dice all of the vegetables evenly and place in a large mixing bowl.  Add the beans and corn and mix well. Next add the lime juice and cilantro, salting according to taste.  Place in a sealed container and let sit in the refrigerator for at least an hour so that the flavors have a chance to blend.

You can serve the dish by itself as a salad, with a few extra sprigs of cilantro for garnish, as a dip for chips, or as a topping for grilled meats.  A very versatile recipe indeed!

Easy Green Bean Salad

I love green bean casserole, but the heavy cream fat, salt and other added calories don't love me anymore! I was searching the internet and found a recipe at www.realsimple.com that I adjusted.  It wasn't bad, but right now in my fat detox phase I can't have the almonds that they call for, which gives the salad the extra crunch texture.  So I substituted a sprinkling of prepared French onions

Ingredients (serves 2)

1/2 lb fresh green beans, trimmed
Cherry tomatoes
2 tbsp Dijon Mustard
2 tbsp Balsamic vinegar
1 tbsp extra-virgin olive oil
1/4 cup Fried French onions (look for those prepared in vegetable oil and whole wheat flour.  You can also make these yourself by coating some onion rings in a little oil and flour, and then baking them until golden brown).
Dash salt and pepper

Directions

Preheat the oven to 350 degrees.  In a large pot bring salted water to a boil and cook the green beans for 5-6 minutes.  If you want them a little less crunchy, cook for a little longer and test for desired texture..  Remove, drain and put them in an ice bath.

Mix the Dijon, vinegar, olive oil in a large bowl and season with salt and pepper.  Drain the green beans and dry on a towel to remove excess water, then pour them into the bowl with the tomatoes and coat thoroughly with the dressing.

Lay out the green bean mixture evenly on a baking sheet and sprinkle with the onions.  Bake in the oven for about 30 minutes, or until the tomatoes begin to wilt. Makes a great side dish or a light lunch!

Beautiful Maui: Island of Many Awe-Inspiring Sights

Waterfall on the Road to Hana

Seven Waterfalls Area

Kaaanapali Beach

Morning Walk Scene Kaanapali Beach

View from the Beach Spa at Hyatt Regency

Sunset at Kaanapali Beach

Maui Leeward Side

Ancient Village Ruins on a Volcanic Flow

Black Rocks Near Hana, Maui

Vegetarian Chili

Here's another recipe that I have seen (this one from Martha Stewart) that I have adapted to my taste in my quest to detox off of meat and animal products for two weeks.  This one is easy and can be prepared on the stove, or as I did, in an electric pressure cooker. Lots of flavor and textures, all important in helping us to not miss the fats and meat.

Ingredients (serves 6-8)

1 tbsp olive oil
1/2 medium yellow onion, medium chop
3 garlic cloves, rough chop
2 stalks celery, sliced
1 small zucchini, quartered and chopped medium
1 green or red pepper, medium chop
1 jalapeno pepper, seeded and chopped
1 1/2 tsp ground cumin
1 tbsp chili powder
1 tsp chipotle chili powder *(a little more heat)
coarse salt and black pepper to taste
3/4 cup tomato paste
1 14.4 oz can diced tomatoes and green chilies (Rotel is fine)
1 14.5 oz can pinto beans, drained
1 14.5 oz can black beans, drained
1 14.5 oz can diced tomatoes
1 cup low sodium vegetable broth
sprigs of fresh cilantro

Directions

If cooking on a stove top, heat the oil in the pot and toss in the chopped vegetables. Heat through till the onions are translucent, then spoon in the tomato paste.  Continue saute until the tomato paste turns a shade darker, about 5 or 6 minutes.  Stir frequently.

Now add the beans, diced tomatoes and spices, holding off on the salt until the end, when levels to taste can be tested. If the mixture is too thick add some broth to desired consistency and cover, and simmer over medium low heat for 45 minutes.  At the end test for salt.  Serve with a few sprigs of cilantro as a garnish.

If you are preparing this in a modern electric pressure cooker, heat the oil in the browning mode in the inner pan and saute the vegetables and tomato paste as above before adding the beans, tomatoes, spices and stock.  Again save the salt for the end, to prevent over-salting.  Cancel the browning mode and set the cooker to soup/stew and lock on the lid, following the directions of your specific pressure cooker.  Set the time for 15 minutes.  When time has elapsed carefully vent the pressure cooker and let steam escape.  Once you can open the lid check the salt level and ladle out to serve.

Vegetarian Stir Fry

This dish is easy to prepare from readily available produce and spices in the local grocery, and takes little time to cook once the vegetables are cut.  The biggest absence here is beef, chicken, pork or shrimp, but with the proper spices and textures of the vegetables, you won't really miss them, unless you are a dyed in the wool carnivore.  I will list the vegetables to be used, but it's possible to find frozen, all natural stir fry vegetables in a bag, which can save you much time.  Just thaw them under running cold water or in a microwave, then pat dry before adding them to hot oil.

Vegetarian Stir Fry (Serves 2, or 2 meals)

Ingredients

2 cups cooked brown rice, prepared ahead of time
1 tbsp peanut oil or grape seed oil (handles higher heat better)
1/2 cup yellow onions, medium dice
1/2 cup red bell pepper, medium dice
1 cup sugar snap peas, trimmed
1 cup broccoli florets
1 cup mushrooms (any variety) , sliced
1 cup water chestnuts, sliced
1 cup green beans, trimmed and cut into 2-inch pieces
2 stalks celery, chopped
1 tbsp fresh ginger, minced
3 cloves garlic, minced
1/8 tsp Chinese five-spice (very potent and can take over a dish)
1 tsp sesame oil
2 tbsp low sodium soy sauce
1 tbsp garlic chili sauce (not very hot)
1 cup vegetable stock (or chicken stock if you have none)
1 tsp cornstarch
Salt and pepper to taste
1 stalk green onion, chopped for garnish
A few sprigs of Cilantro, medium chop

Directions

Cut or prepare all vegetables first and set aside, along with a slurry of cornstarch and stock.  Heat the oil medium high to high, near the smoke point in a wok or large, heavy pan.  Add the sliced vegetables and move quickly in the oil until the onions are translucent, then add ginger, garlic, chili sauce, soy sauce and five spice powder, moving quickly. You don't want to overcook the vegetables.

Reduce the heat and add the cornstarch slurry.  Drizzle over the dish the sesame oil and mix thoroughly to insure the vegetables are evenly coated.  Salt and pepper to taste. It shouldn't need much salt.

Mound a cup of cooked brown rice on a plate and spoon the stir fried vegetables over it. Garnish with a little extra sauce, chopped green onions and chopped cilantro, if desired.

There is a lot of flavor and textures in this dish, which will help to disguise the fact that there is no meat. Many substitutions can be made. If you don't like cilantro, leave it out. You can add or substitute cauliflower, corn, green peas - or any vegetable you fancy. For those who want more spice, Thai chilies, red pepper flakes or Sriracha sauce can liven it up.  So many varieties and all delicious!

Vegetarian Low Fat Lentil Soup

 As usual I am behind in posting things things that I have experienced and would like to share with folks. This post is in reference to my annual meat-fat detox diet, which I do after Memorial Day, my birthday, and summer vacation trips.  The plan belongs to Dr.Ian Smith and his published Fat Smash Diet, in which he starts you out with a 9-day detox plan.

It's tough because those of us who love our meats, cheeses and carbs, sometimes to our detriment, have to work real hard to stay the course.  It does work, as long as you also do the daily physical exercise that the plan calls for, both in aerobic and strength training.

The plan calls for a strict elimination of any protein from animal sources in the first 9 days (Phase I).  It's a high fiber diet, with lots of fruits, vegetables, low fat yogurt and minimal grains allowed initially. No processed sugars as well. Phase II (3 weeks) and Phase III (4 weeks) adds back some meats, but advocates only lean animal protein.  It's also sensible; look if you have a slip or it's a special occasion don't fret, just get back on the program the next day.  There's no calorie counting, or points to stress you out.

The book has about 50 recipes, which I have used, but I have found several more from various sources, including this one for low fat lentil soup, which I kind of/sort of doctored up on the flavor end. I'll post other recipes in Phase I as I work on them this week.

Low Fat Lentil Soup

Ingredients

1 cup dry lentils, picked and washed
1 1/2 cups carrots, chopped
1 1/2 cups yellow onions, chopped
1 large zucchini, chopped
3 gloves garlic, minced
1 tsp olive oil (or tbsp of water, separated)
1 tsp dried basil
1 tsp dried oregano
1/2 tsp dried thyme
1 tbsp dried parsley
2 bay leaves
4 cups low sodium vegetable broth
1 1/2 cups water
1 14 oz. can diced tomatoes
dash red pepper flakes
salt and pepper to taste at the end

Directions

Rinse the lentils. Heat oil in a medium pot and sweat the vegetables and garlic.  If you want no fat in this preparation sizzle the vegetables in a little water until they are soft. Transfer the softened vegetables to the crock pot.  If you have an electric pressure cooker (as I have) with a slow cook feature, you can do all of this in the cooker bowl without having to use a pot to transfer out of.

Add the stock, water, spices and lentils to the crock pot, stir and cover.  Allow to cook on high for 5 hours, or low for 12 hours.  I don't salt and pepper the soup until the end, when it's easier to check for levels.  Also, if you wish to top with fresh herbs like parsley at the end, that would be a great addition.  Remove the bay leaves before serving, and enjoy!

Beef Brisket in a Pressure Cooker

I treated myself this year to a pressure cooker, an item that I have always been frankly afraid of from hearing so many terrible stories of exploding stews and soups.  But technology has caught up.  These new devices are programmable and safe to use, with many safety features built in to the units.

Smoked brisket is probably my favorite cut of meat; when it's done right the meat practically melts in your mouth, with plenty of, but not overpowering smokey flavor. The problem is that it takes hours to smoke.  I used to have a hobby of smoking meats but in recent times that's not really viable for me. So experimented a bit and came up with this recipe:

Ingredients

2-3 lb. Beef Brisket
2 Tbsp. Olive Oil
2 Tbsp. Chili Powder
1 Tbsp. Ground Cumin
1 Tbsp. Onion Powder
1 Tbsp, Garlic Powder
1 Tbsp. Sweet Paprika
1 Tsp. Salt
1 Tsp. Fresh Black Pepper
1 Tsp. Dry Mustard
1/2 Cup Brown Sugar
1 Tbsp Liquid Smoke
2 Tsp. Worcestershire sauce
1 Cup Lager Beer
1/2 Cup favorite Barbecue Sauce (I make my own), plus a 1/2 cup reserved
1 Small Onion, Diced
2 Cloves Garlic, Chopped

Combine the dry spices and rub over the brisket.  Let set for at least 30 minutes.  If you have time, you can do this the night before as well.

Set the pressure cooker to brown and add the olive oil.  When the oil is hot place the brisket in the pan insert and brown on both sides.  Remove and set aside after browning.  Toss in the onions and garlic and sweat in the oil and meat juices until the onions are clear.  Now add the beer, barbecue sauce, Worcestershire Sauce, brown sugar,  and liquid smoke to the pot.  Stir add the beef and it's juices.

Now cancel the browning mode and set the pressure cooker on Soup/Stews, or whatever is the equivalent on your pressure cooker for 60 minutes. Close the lid and the pressure valve, and then relax, the real work is done! After the 60 minutes are elapsed don't open the steam valve -  let it release the steam on its own naturally.  You'll know when this process is complete because the pressure cooker will let you open the lid.

Pull out the meat and let it rest on a cutting board.  Some people like to shred with two forks at this point, but I am not a big fan of  shredded meats. Slice a cross the grain and serve with a vegetable and more of the reserved barbecue sauce.  You'll find the meat tender, juicy and with just the right amount of smoky flavor.