recipe « ForkBytes

Smoky Black Beans with Fire-Roasted Tomatoes

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.

Perfect Pan-Seared Chicken

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.

Simple Boiled Greens

Note: this piece first appeared as the January 2009 ClarkWellness.net Recipe of the Month.

Serves 4 to 6

Enjoy this super easy recipe for cleansing, delicious mixed greens. It cooks in just 5 minutes and pairs well with virtually every entrée!

1 bunch kale, cleaned and chopped
1 bunch collards, cleaned and chopped
juice of 1 lemon
sea salt to taste

Bring a pot of water to a boil. Add greens and cook for 5 minutes. Drain well. Place the cooked greens in a large bowl and toss with lemon juice and sea salt. Serve immediately.

Kale with Dill and Parsley

Note: this piece first appeared in the January 2009 issue of Clark Wellness ForkBytes.

This cleansing greens dish is ideal for giving your overworked system a break after holiday indulgences. It’s simple, bright, and delicious!

Serves 2 to 3

1 bunch kale
2 tablespoons extra-virgin olive oil
1 teaspoon black pepper
1/4 cup water
1/2 cup chopped fresh dill
1/2 cup chopped fresh parsley
sea salt to taste
juice of 1 fresh lime
dash cayenne pepper (optional)

Heat oil in a pan with black pepper, add kale leaves, and sauté about 3 minutes. Add water, cover, and allow to steam for 3 to 4 minutes or until kale is tender. Remove from heat and mix in herbs, sea salt, lime juice, and cayenne pepper (if using). Serve immediately.

Easier-Than-Pie Fruit Crisp

Note: this piece first appeared as the December 2008 ClarkWellness.net Recipe of the Month.

Serves 6

This simple, rustic dessert is perfect for surprise guests and impromptu holiday gatherings. The recipe is easy to prepare and creates a delicious aroma in your kitchen as it bakes! It’s also flexible — feel free to substitute your fruit, nuts, and spices of choice.

For the fruit filling:
4 cups sliced apples
3 tablespoons pure maple syrup (or to taste)
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon ground cinnamon
1 teaspoon grated fresh ginger (optional)
pinch sea salt

For the topping:
1/2 cup rolled oats
1/2 cup whole-wheat pastry or spelt flour
1/4 cup chopped toasted pecans
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 cup pure maple syrup
3 tablespoons no-taste oil, such as safflower, sunflower, or canola
1/2 teaspoon sea salt

Preheat oven to 350°F. Lightly oil an 8″ x 8″ baking dish.

To make the filling: In a medium bowl, combine the apples, maple syrup, lemon juice, cinnamon, fresh ginger (if using), and sea salt. Taste and adjust seasonings as needed; if the mixture tastes very tart, add more maple syrup. Place the apple mixture in the prepared pan.

To make the topping, combine the rolled oats, flour, pecans, cinnamon, ginger, maple syrup, oil, and sea salt in a small bowl and mix until crumbly. Sprinkle the topping evenly over the apple mixture.

Bake until golden and bubbly, about 30 minutes, and allow to cool briefly before serving warm.

Pumpkin Coconut Soup

Note: this piece first appeared as the November 2008 ClarkWellness.net Recipe of the Month.

Serves 4 to 6

This recipe, based on the traditional Thai pumpkin-coconut soup keg bouad mak fak kham, is absolutely delicious but deceptively simple to make. Thai red curry paste is available in the Asian section of health food stores or in Asian markets. Experiment to find the brand you like best.

1 tablespoon extra-virgin olive oil
1/4 cup minced shallots
sea salt to taste
4 cups pumpkin purée, preferably fresh
1 14-ounce can pure coconut milk
Thai red curry paste to taste
vegetable stock or water as needed
1/4 cup roasted pumpkin seeds

Heat the oil in a medium soup pot. Add shallots and sea salt and sauté until the shallots are translucent, about 3 to 5 minutes. Add the pumpkin, coconut milk, Thai red curry paste, and stock or water to thin the soup as needed. If desired, use an immersion or countertop blender to blend the soup. Bring to a simmer and cook for 5 to 10 minutes to allow flavors to blend. Ladle the soup into serving bowls and top with roasted pumpkin seeds.

Pumpkin Hummus

Note: this piece first appeared in the November 2008 issue of Clark Wellness ForkBytes.

This month’s recipe is from Olga Berman, food enthusiast in the D.C. area. Check out her blog Mango & Tomato for more recipes and food photos and musings!

1 cup cooked chickpeas
1 cup pumpkin purée, preferably fresh
2 tablespoons tahini
juice of 1/2 lemon
3 roasted garlic cloves
2 tablespoons olive oil, plus more as needed and for drizzling
1/4 cup water, plus more as needed
sea salt to taste
freshly ground black pepper to taste

In a blender, combine all ingredients and purée until completely smooth. If needed, add more oil and/or water to achieve desired consistency. Serve drizzled with extra olive oil.

Sautéed Cinnamon Apples

Note: this piece first appeared in the October 2008 issue of Clark Wellness ForkBytes.

Serves 2

1 apple, peeled and thinly sliced
1 tablespoon fresh lemon juice
1 tablespoon pure maple syrup
1 teaspoon safflower or sunflower oil
1/2 teaspoon ground cinnamon
pinch sea salt

Combine the apple slices with the lemon juice and maple syrup. Heat the oil in a medium skillet over medium heat. Add the apple slices along with any extra liquid, cinnamon, and sea salt. Sauté until lightly browned. Serve immediately.

Cinnamon-Agave Nut Mix

Note: this piece first appeared as the September 2008 ClarkWellness.net Recipe of the Month.

Makes 1 cup

These seasoned nuts are a delicious addition to any dessert or served over fruit. They also make a lovely snack on their own! Agave nectar is a low–glycemic index natural sweetener available in health food stores and in the natural foods section of large supermarkets.

1 cup mixed nuts
2 tablespoons agave nectar
1 teaspoon ground cinnamon
1/2 teaspoon sea salt

Place a wok or large skillet over medium high heat. Add nuts and toast, stirring constantly. During toasting, drizzle agave nectar and sprinkle cinnamon and salt over nuts. Continue to stir and toss until nuts are well coated. Cool before serving.

Tamari Almonds

Note: this piece first appeared in the September 2008 issue of Clark Wellness ForkBytes.

Makes 1/2 cup

1/2 cup whole raw almonds
2 to 4 tablespoons tamari (naturally brewed soy sauce)

Preheat oven to 350°F.

Spread almonds on a small baking sheet lined with parchment paper and roast in pre-heated oven for about 15 minutes or until lightly toasted. Combine with tamari, return to oven, and cook an additional 5 to 10 minutes or until dry. Remove from oven and cool before serving.

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