FOOD for LIFE RECIPES

Program Manual Part 2: Recipes to Try at Home

Food for Life Program

Eating and Cooking to Beat Diabetes in Indian Country

Physicians Committee for Responsible Medicine

Includes recipes from

Chef Lois Ellen Frank, Red Mesa Cuisine, Santa Fe, NM

www.redmesacuisine.com

and others, as noted.

Edited by Caroline Trapp, MSN, CNP, BC-ADM, CDE

www.ThePowerPlate.org

202-321-1820

Revised 7 27 2011

Contents:

Soups & Stews Page 2

Salads, Salsas, Sauces & Sides Page 10

Tortillas and Breads Page 24

Entrées for Lunch and Dinner Page 29

Breakfasts Page 57

Soups & Stews

Southwestern Corn and Chili Stew

From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb

Makes 8 servings

Preparation time: 30 minutes

Cook time: 20 minutes

This traditional Native American dish is hearty, simple to make, and a great recipe for serving to company or when you are trying to use your leftover corn on the cob.

1 ½ cups vegetable broth

1 onion, chopped

3 large, dried red chili peppers, crushed or ground (such as mild New Mexico chilies), or 1 ancho chili or chili negro, crushed

3 small potatoes, chopped

3 carrots, chopped

2 ears of corn, kernels removed from cob

4-ounce can diced green chilies

6 tomatoes, chopped

¼ teaspoon black pepper

¼–½ teaspoon salt

2 cups cooked or canned pinto beans

In a large stockpot, bring broth to a low simmer. Add all other ingredients to the pot, and simmer for 15 minutes.

Per serving (1/8 of recipe): 169 calories, 0.9 g fat, 0.2 g saturated fat , 4.6% calories from fat. 0 mg cholesterol, 7 g protein, 36.3 g carbohydrate, 6.1 g sugar, 8 g fiber, 317 mg sodium, 57 mg calcium, 2.9 mg iron, 32.9 mg vitamin C, 2167 mcg beta-carotene, 1.2 mg vitamin E

Spicy Corn Soup with Roasted Red Bell Pepper and Chipotlé Chile Purée

By © Lois Ellen Frank

There is nothing like the taste of fresh sweet corn. I usually make this soup from fresh corn during the warm weather months and at Harvest time when corn is at its sweetest, but it can be made at any time of the year with organic frozen sweet corn. Its spicy flavor comes from New Mexico red chile powder & Chipotlé chile powder. Chipotlés are jalapeños that have been dried and then smoked. This medium-size, thick-fleshed chile is smoky and sweet and has a subtle, deep, rounded heat. In Santa Fe, local farmers sell fresh freshly ground New Mexico red and chipotlé chile powder, but it is also available by mail order.

4 ears of corn, kernels scrapped from the cob, or 3 cups corn kernels (fresh, or frozen)

1 yellow onion, diced

1 teaspoon garlic, finely chopped

½ teaspoon dried chipotlé chile powder

1 teaspoon New Mexico red chile powder

½ teaspoon salt

¼ teaspoon black pepper

6 cups Vegetable Stock

1 red bell pepper, roasted, peeled, seeded and diced

Prepare the corn by cutting the kernels from the cob. You should have approximately 3 cups of corn kernels from 4 cobs of corn. Save the corncobs and set aside. The cobs will add additional corn flavor to the soup.

In a medium sized saucepan over medium-high heat, add ¼ cup of the vegetables stock and then add the onions. Sauté the onions for 3 to 4 minutes until they are translucent, stirring occasionally to prevent burning. Add the garlic and chipotlé chile powder and sauté for 1 more minute. If you pan is too dry add another ¼ cup of the vegetables stock. Add the corn kernels and sauté for another 3 minutes, stirring constantly.

Add the salt, black pepper and the Stock and bring to a boil. (If you have cut your corn fresh from the cob, place the reserved cobs into the saucepan at this time). Once the mixture has boiled, reduce the heat and simmer for 30 minutes. Stir occasionally to prevent the corn kernels from burning or sticking to the bottom of the pan.

While the corn soup is simmering, roast the red bell pepper using the Open Flame method, then peel, seed, and dice it. Place the diced bell pepper into a blender with the chipotlé chile powder, and the New Mexico red chile powder. Blend thoroughly for 1 minute. Pour through a fine sieve and discard the contents of the sieve. Pour the red bell pepper sauce into a plastic squirt bottle and set aside.

Remove the corn soup mixture from the heat, discard the corncobs and set aside. Place the corn soup mixture in a blender and puree for 3 minutes. Pour the mixture through a sieve and discard the contents of the sieve.

Return the mixture to a saucepan, and heat, over medium heat for 15 minutes, stirring occasionally to prevent burning. Pour into bowls, garnish with some of the red pepper sauce and serve immediately.

Serves 6

Corn & Pumpkin Soup with Lime and Ginger

By © Lois Ellen Frank

There is nothing like the taste of fresh sweet corn and fresh pumpkin. I usually make this soup from fresh corn during the warm weather months and at Harvest time when corn and pumpkins are at their sweetest, but it can be made at any time of the year. Its spicy flavor comes from New Mexico red chile powder & Chipotlé chile powder. Chipotlés are jalapeños that have been dried and then smoked. This medium-size, thick-fleshed chile is smoky and sweet and has a subtle, deep, rounded heat. In Santa Fe, local farmers sell fresh freshly ground New Mexico red and chipotlé chile powder.

4 ears of corn, kernels scrapped from the cob, or 3 cups corn kernels (fresh, or frozen)

1 yellow onion, diced

1 teaspoon garlic, finely chopped

Olive oil cooking spray

1/2 teaspoon dried chipotlé chile powder

1/2 teaspoon New Mexico red chile powder

1-teaspoon salt

½ teaspoon black pepper

6 cups Vegetable Stock

3 cups cooked organic pumpkin (fresh or canned)

Juice and zest of 2 limes

1 tablespoon peeled and grated fresh ginger

In a medium sized saucepan, sprayed with a little olive oil cooking spray to prevent burning, heat over medium-high heat until very hot, and then add the onions. Sauté for 3 to 4 minutes until they are translucent, stirring occasionally to prevent burning. Add the garlic and chipotlé chile powder and sauté for 1 more minute. Add the corn kernels and sauté for another 3 minutes, stirring constantly.

Add the salt, black pepper and the Vegetable Stock and bring to a boil. (If you have cut your corn fresh from the cob, place the reserved cobs into the saucepan at this time). Once the mixture has boiled, reduce the heat and simmer for 30 minutes. Stir occasionally to prevent the corn kernels from burning or sticking to the bottom of the pan.

While the corn soup is simmering, prepare the lime and ginger sauce. To make the sauce cook the lime juice and ginger for 2 minutes over medium heat. Remove from heat and pour through a sieve to remove the ginger. Pour into a squirt bottle or small bowl for pouring onto each soup.

Once the corn has been poured through a strainer combine it with the cooked pumpkin. Gently mix together and heat until hot stirring to prevent burning.

Pour the soup into each bowl or small pumpkin bowl. Using your squirt bottle or a spoon, pour a small amount of the ginger lime sauce over each bowl of soup. I use a circle design but feel free to be creative here. Garnish with the lime zest and serve immediately. Serves 6

Green Chile Stew

½ Cup water

1 large organic onion, diced

2 teaspoons garlic, finely chopped

2 cups roasted, seeded and chopped mild new mexico green chiles

½ 28oz can plum tomatoes with basil, no salt added (chopped)

3 cups water

1-½ pounds dutch yellow potatoes, or about 20 small potatoes, wash and diced with skins on

1-cup organic frozen corn kernels

Salt and pepper to taste

In a cast iron skillet over medium to high heat, heat ½ cup water until hot then add onion. Sauté the onion for 4 minutes until clear. Add garlic and sauté for 1 minute. Add the chopped green chiles and cook for 2 minutes. Add the chopped tomatoes and cook for another 2 minutes. Add the water and the potatoes and bring to a boil.

Reduce heat and simmer on medium for 35 minutes or until the potatoes are soft. Add the corn kernels, then the salt and pepper to taste. Serve immediately.

Serves 6 to 8

French Country Stew

From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb

Serves 4-6

The ease of preparation of this stew is only surpassed by its wonderful marriage of winter vegetables and flavors. Whip this one together in under an hour for your favorite game, family night, a warm dinner after a snow day or a week of wonderful lunches at work. And, to make it easier, look for already peeled and cubed squash in your supermarket.

¼ cup vegetable broth

1 large onion, chopped
2 garlic cloves, minced
3 cups peeled and cubed butternut squash
½ pound coarsely chopped cabbage (about 3 cups)
4 cups vegetable broth
1 Tbsp fresh minced thyme
1/4 tsp crushed red pepper
2 cups white beans, drained and rinsed ( cannelini or navy beans are good)
1 cup canned diced tomatoes, drained
Kosher or sea salt and fresh ground black pepper to taste

1. Heat the vegetable broth in a large 3-5 quart stockpot over medium heat. Add the onion and garlic and saute for 5 minutes. Add in the butternut squash, cabbage, vegetable broth, thyme and crushed red pepper and bring to boil. Lower the heat, cover and simmer on medium low for about 30 minutes until the squash is tender.

2. Add in the beans and tomatoes, cover and continue to simmer for 10 minutes. Season with salt and pepper.

I didn’t know that!:
Butternut squash also known in Australia as Butternut pumpkin, is a type of winter squash. When ripe, it turns increasingly deep orange, and becomes sweeter and richer.

Recipe: Zuppa di Lenticchie adapted from a recipe by Jason Wyrick

Italian lore says that if you eat lentils on New Year’s Day, you’ll have good luck all year long. No matter what day of the year, this soup packs a satisfying punch of flavor without being overly filling.

Zuppa di Lenticchie

From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb

Makes 4 cups

Time to Prepare: 35 minutes

Ingredients

½ cup onion, diced

2 cloves of garlic, minced

4 ¼ cups of vegetable broth

1 T. fresh thyme leaves

¾ cup of lentils

½ tsp. of freshly ground pepper

¼ cup of elbow pasta

Whole grain bread

Instructions

Over medium heat, sauté the onion in ¼ cup vegetable broth until it is soft.

Add the garlic and sauté this for another minute.

Add in the vegetable broth and bring it to a simmer.

Add the lentils and thyme to the pot and bring the broth back to a simmer. Cover and simmer for 15 minutes.

Add the pepper and pasta and simmer for an additional 8 minutes.

Top each bowl of soup with a slice of toasted whole grain bread.

I didn’t know that!: Lentils offer an amazing array of health benefits. They are one of the best vegetable sources of iron and protein and also contain dietary fiber, Folate, vitamin B1, and minerals. Lentils are an important part of the diet in many parts of the world, especially in regions which have large vegetarian populations.

Toasty Tortilla Soup

Makes four 1-cup servings

Preparation time: 20 minutes

Cook time: 50 minutes

4 ½ cups vegetable broth

1 small onion, chopped

2 garlic cloves, minced

2 teaspoons chili powder

1 (15-ounce) can diced tomatoes

1 medium zucchini, chopped

1 medium yellow squash, chopped

1 cup frozen corn, thawed

1 (15-ounce) can red kidney beans, drained and rinsed

Kosher salt to taste

Freshly ground black pepper to taste

2 corn tortillas

1. Heat ½ cup broth in large saucepan over medium heat. Add onion and sauté for 3 minutes. Add garlic and chili powder and cook for 2 minutes.

2. Add all remaining ingredients except tortillas and bring to a boil. Lower heat and simmer for 25 minutes.

3. Meanwhile, preheat the oven to 350 degrees F. Cut each tortilla into ½-inch strips. Place strips on a baking sheet and bake for 5 to6 minutes, until brown.

4. To serve: ladle soup into bowls and top with a few tortilla strips.

Brown Rice, Chickpea And Vegetable Soup

From Get Healthy, Go Vegan by Neal Barnard, MD, and Robyn Webb

Quick cooking brown rice is ready in just 10 minutes which makes the hearty soup a quick and easy option for lunch or dinner.

servings/ serving size: 6 to 8 servings / 1 cup per serving
preparation time: 10 min
cook time: 25 – 30 min

5 cups vegetable broth
½ cup quick cooking brown rice
1 (15 ounce) can chickpeas, drained and rinsed
1 medium carrots, peeled and diced
½ cup small cauliflower florets

½ cup small broccoli florets
1 (15 ounce) can chopped tomatoes, drained
2 tsp dried basil
1 tsp dried oregano
Kosher or sea salt and fresh ground black pepper to taste