January Recipes...
AFRICAN PEANUT POTATO STEW
Inspired by traditional African recipes, this delicious stew gets its
richness from sweet potatoes and natural peanut butter. While the
peanut butter contributes a lot of flavor, it also contributes a good bit
of fat. To reduce the fat, you may choose to reduce the amount or
leave it out entirely.
1 onion, chopped2 jalapenos, seeded and finely chopped (optional)2 teaspoons minced fresh ginger1 teaspoon minced fresh garlic2 teaspoons ground cumin1/2 tsp. salt (optional)1/4 teaspoon ground cinnamon1/8 teaspoon crushed red pepper1/4 teaspoon ground coriander2 1/4 pounds sweet potatoes, peeled and cut into 1 1/2-inch chunks2 14.5 ounce cans chopped tomatoes2 14.5 ounce cans chickpeas, drained and rinsed1 pound green beans, cut in 1 inch pieces (fresh or frozen)1-1/2 cups vegetable broth1/4 cup natural peanut butter
Regular stove-top directions:
Place 1/3 cup water, onion, jalapenos, ginger and garlic in a large pot. Cook, stirring occasionally for 5 minutes. Add cumin, cinnamon, salt, red pepper and coriander. Cook and stir for 1 minute. Add sweet potatoes, tomatoes, chickpeas, green beans, vegetable broth, and peanut butter. Bring to a boil, reduce heat and simmer for 30 minutes, or until potatoes are tender.
Serves 6 - 8.
Per serving: 358 Calories (kcal); 8g Total Fat; (18% calories from fat); 15g Protein; 61g Carbohydrate; 0mg Cholesterol; 203mg Sodium
Adapted from recipes by Susan Voisin
Raise-the-Roof Sweet Potato-Vegetable Lasagna
from The Engine 2 Diet by Rip Esselstyn
1 onion, chopped1 small head of garlic, all cloves chopped or pressed8 oz mushrooms, sliced1 head broccoli, chopped1 carrots, chopped2 red bell peppers, seeded and chopped1 can corn, rinsed and drained1 package Silken Lite tofu½ tsp cayenne pepper1 tsp oregano1 tsp basil2 jars pasta sauce –choose ones that are organic with low salt, minimal to no added oils2 boxes whole grain lasagna noodles16 oz frozen spinach, thawed and drained2 sweet potatoes, cooked and mashed6 roma tomatoes, sliced thin1 cup raw cashews, ground
Preheat oven to 400 degrees
Saute the onion and garlic on high heat for 3 minutes in a wok or non-stick pan.
Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid.
Remove them to a large bowl with slotted spoon. Reserve mushroom liquid in the pan.
Saute the broccoli and carrots for 5 minutes and add to the mushroom bowl.
Saute the peppers and corn until just beginning to soften. Add them to the vegetable bowl.
Drain the tofu by wrapping in paper towel. Break it up directly in the towel & mix into the veggie bowl.
Add spices to the vegetable bowl and continue.
To assemble:
Cover the bottom of a 9 x 13 inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce. Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce.
Cover the lasagna with thinly sliced roma tomatoes.
Cover with foil and bake in the over for 45 minutes. Remove the foil, sprinkle with the cashews and return to the oven for 15 minutes. Let sit for 15 minutes before serving.
Serves 10-12
You are viewing the text version of this site.
To view the full version please install the Adobe Flash Player and ensure your web browser has JavaScript enabled.
Need help? check the requirements page.
