Smoked paprika lends a distinctively delicious flavor to this simple bean and tomato combination. This versatile main dish can be served on its own, over brown rice or another whole grain, wrapped in a whole-grain tortilla or flatbread, or even alongside tortilla chips as an appetizer. Add toppings as desired (Perfect Pan-Seared Chicken, lettuce, salsa, etc.) and enjoy!
Serves 4
2 tablespoons extra-virgin olive oil
1/2 cup chopped onion
2 garlic cloves, pressed
2 14.5-ounce can diced fire-roasted tomatoes, drained
2 tablespoons canned, chopped green chilies
4 cups cooked black beans (2 15-ounce cans black beans, rinsed and drained)
dash chili powder
1/2 teaspoon cumin
1/4 to 1/2 teaspoon ground red pepper (optional)
1 teaspoon smoked paprika
2 tablespoons chopped cilantro or parsley
sea salt and freshly ground black pepper to taste
Heat oil in a wok or sauté pan. Add onions and garlic and cook until tender. Add tomatoes and chilies and cook, uncovered, 5 to 8 minutes, or until mixture thickens slightly. Stir in beans, chili powder, cumin, red pepper (if using), paprika, and cilantro or parsley. Cook until heated through; taste and adjust seasonings as needed.
This foolproof chicken is quick, easy, and adaptable enough to add to any vegetable-based dish to turn it into a satisfying entrée.
Serves 4
4 small skinless, boneless organic/naturally raised chicken breasts
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
sea salt and black pepper
Clean and trim chicken breasts. Heat 2 teaspoons olive oil in a sauté pan. Add chicken and sprinkle with sea salt and black pepper. Cook 5 to 7 minutes or until light golden brown, flip, season the other side, and cook another 5 to 7 minutes until done. Remove from pan and slice into strips.
Note: this piece first appeared as the January 2008 ClarkWellness.net Recipe of the Month.
Serves 4
These crispy, salty chips made from a favorite leafy green are an absolutely delicious snack. You won’t believe you’re eating nutrient-packed kale, a powerhouse of vitamins, minerals, and fiber. Be sure to watch the chips carefully when cooking as they go from pleasantly crisp to burned within seconds.
1 bunch kale
1 tablespoon extra-virgin olive oil
sea salt and freshly ground black pepper to taste
Preheat the oven to 375°F.
Remove the stems from the kale and cut or tear the leaves into bite-sized pieces. Toss with oil, salt, and pepper. Arrange in a single layer on a baking sheet (lined with parchment, if desired) and place in the oven for 4 to 6 minutes, watching closely to ensure the kale becomes crispy but not burned. Serve immediately.
Note: this piece first appeared as the October 2007 ClarkWellness.net Recipe of the Month.
Serves 2
This preparation method for miso soup is not traditional, but it’s an easy, quick way to enjoy this healthful and delicious dish. Try making Super Simple Miso Soup for breakfast, especially in cooler weather! You can substitute other vegetables and use whichever variety of miso you prefer. Nori and dulse granules (made from the sea vegetables nori and dulse) are available in the macrobiotic section of health food stores. Miso paste is also available in health food stores (in the refrigerated section).
1 carrot, grated
1 3-inch piece of daikon radish, grated
1 cup thinly sliced collard greens
2 cloves garlic, crushed
1 teaspoon grated fresh ginger
2 teaspoons nori or dulse granules
3 cups boiling water
1 tablespoon sliced scallions
1 tablespoon brown rice or mellow white miso
Place carrots, daikon, collards, garlic, ginger, and sea vegetable granules in a large bowl or medium soup pot. Pour the boiling water over the vegetables and let sit for 5 to 10 minutes or until vegetables are soft. Stir in the scallions and miso and serve immediately.
Note: this piece first appeared as the February 2007 ClarkWellness.net Recipe of the Month.
Serves 1 to 2
This delicious, simple soup is quick to prepare. It’s perfect for a winter weeknight meal!
2 teaspoons extra-virgin olive oil
2 large cloves garlic, pressed
3 tablespoons chopped shallots
1 carrot, chopped
1 stalk celery, chopped
1/2 cup green lentils, picked over and rinsed
2 cups water or stock
pinch ground white pepper
1 bay leaf
sea salt to taste
1 tablespoon chopped parsley for garnish (optional)
Heat oil in a small pot over medium heat. Add garlic and sauté briefly, then add shallots, carrot, and celery. Cook until just beginning to brown, about 3 to 4 minutes. Add rinsed lentils, water or stock, white pepper, and bay leaf. Bring to a boil. Reduce heat, cover, and simmer, covered, for about 30 to 40 minutes or until lentils are tender. Remove bay leaf and season with sea salt to taste. Ladle soup into serving bowl and sprinkle with parsley, if using.
Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.
The use of kombu, a sea vegetable available in the macrobiotic/Asian section of the natural foods market, helps remineralize the lentils and rice and aids digestion.
Serves 3 to 4
1 cup brown or green lentils, rinsed
1 small piece kombu (about 2 inches long)
4 cups water
2 tablespoons extra-virgin olive oil
1 large yellow onion, sliced
1 1/2 teaspoons sea salt
1/4 teaspoon white pepper
1/4 cup chopped parsley
1/2 cup brown rice, rinsed
Place the lentils, kombu, and water in a soup pot. Bring to a boil, reduce heat, cover, and cook for 15 minutes.
Meanwhile, heat the olive oil in a small skillet. Add the onion and sauté until well browned. Set aside.
After the lentils have cooked for 15 minutes, add the onion and cooking oil (reserving some cooked onions for garnish if desired), salt, pepper, parsley (reserving some for garnish if desired) and brown rice. Re-cover and cook another 30 to 45 minutes or until the lentils and rice are tender, but not mushy. Garnish with reserved onions and/or parsley, if desired, and serve.
Note: this piece first appeared as the September 2006 ClarkWellness.net Recipe of the Month.
Serves 4
This delicious, easy recipe is fabulous with sautéed vegetables for a light autumn meal. Choose any curry powder you like, and make the dish your own by adding different nuts or seeds or even some dried fruit for a whole new taste sensation!
2 cups vegetable broth or water
1 cup millet, rinsed and drained, dry-toasted if desired
1/2 cup crushed cashews
3 tablespoons pumpkin seeds
1 teaspoon curry powder
1 teaspoon grated ginger
1 teaspoon sea salt
2 tablespoons chopped cilantro or flat-leaf (Italian) parsley
Place the broth or water in a medium saucepan and bring to a boil. Add the millet, cashews, pumpkin seeds, curry powder, ginger, and sea salt. Turn the heat down to low, cover the pot, and cook, covered, until the liquid is absorbed, 15 to 20 minutes.
Fluff the mixture with a fork and serve warm on plates or in bowls topped with the chopped herbs.
Note: This piece first appeared in the July 2005 issue of Clark Wellness ForkBytes.
Prep time: 10 to 15 minutes
Cooking time: 3 minutes
Yield: 4 to 6 servings
3 cups sliced asparagus
1 cup shredded red cabbage
1 cup shredded green cabbage
2 cups snow or sugar snap peas
2 cups mung bean sprouts (optional)
1 tablespoon chopped mint
1/4 cup toasted chopped peanuts
1/2 cup apple juice or cider
1/4 cup rice vinegar
2 tablespoons mirin (rice wine; available in Asian section of large supermarkets or natural food stores)
2 tablespoons tamari or shoyu (natural soy sauce)
1 tablespoon no-taste oil, such as sunflower, safflower, or canola
1/4 bunch watercress
Chopped green onions and whole mint leaves to garnish
Steam asparagus until tender, about 3 minutes. Refresh in cold water and drain. In a serving bowl, toss asparagus with red and green cabbages, snow or sugar snap peas, mung bean sprouts (if using), mint, and peanuts. Set aside.
Whisk together apple juice or cider, rice vinegar, mirin, tamari or shoyu, and oil in a small bowl. Pour over salad. Serve salad over watercress and garnish with green onions and whole mint leaves.
