Four Bean Chili

Nutritious. Warming. Low in calories, salt, carbs, fat and sugar. High in fiber. Colorful. Vegan (minus the grated cheese). Mild. Easy!
 
4 oz. red beans
4 oz. black turtle beans
4 oz. great northern white beans
4 oz. pinto beans
32 oz. chopped tomatoes (we combine cherry tomatoes and roasted tomatoes)
10 oz. diced sweet red and green peppers (hot peppers optional)
5 oz. chopped onions
3 cloves garlic
1 TBS dried basil leaves
1 TBS chili powder
1 TBS ground cumin
1 TBS Mrs. Dash Fiesta Lime
2 C hot water

For best results, soak dried beans overnight. If using canned beans, rinse thoroughly.

Mix all ingredients into a four-quart slow cooker. Low heat for approximately 8 hours.

Optional: top serving with grated cheese. To increase the spicy heat, add a chopped jalapeno pepper.

Serves 8.

Corn & Black Bean Quinoa Salad

From Eating Well, Aug. 2013

(h^f = high fiber )

Slow Cooker Vegetarian Chili. Low Salt, Low Sugar

5 tomatoes (chopped)
4 sweet peppers (chopped)
1 jalapeno-style pepper, chopped, seeds removed (optional)
1.5 Cups carrots (chopped)
4 stalks celery (chopped)
2 onions (chopped)
15 oz. canned kernel corn no salt added
15 oz pinto beans no salt added
1 tsp chili powder
2 tsp ground cumin
15 oz. mild chunky salsa
6 bay leaves

Mix together all ingredients into a slow cooker. 
Cover and cook on low heat, about 8 hours.

Top with grated cheese (optional).
Makes 6 servings.

Chicken Thighs/Mandarin-Tomato/CrockPot

8 oz chicken thighs, skin removed, cut into 1" pieces
1 onion, chopped
12 oz. carrots, chopped
14.5 oz diced tomatoes, no salt added
6 oz tomato paste, no salt added
2 cloves garlic, minced
4 mandarins, segmented
1 blood orange, juice and zest
1 TBS dried basil
1 tsp rosemary
1 tsp oregano
1 tsp thyme
1 tsp ground pepper
1 tsp Mrs Dash Garlic & herb seasoning
1 tsp sugar
2 TBS lemon juice (optional)

In a slow cooker, combine the chicken, onion, carrots, diced tomatoes, tomato paste, garlic, the mandarin segments, juice of the blood orange, the zest of the blood orange, basil, rosemary, oregano, thyme, ground pepper and Mrs. Dash. Mix thoroughly.

Cover and cook on low heat in the slow cooker for 5-6 hours. Don't let the chicken get too dry. Stir in the sugar and lemon juice (optional). Serve over rice.

Makes four servings.
Nutrition per serving:

Healthy, Easy Blueberry Smoothie

2 Cups Unsweetened Almond milk, vanilla flavor

1 frozen banana

1 Cup Non-Fat Greek yogurt, plain

1 Cup frozen blueberries (or pluots, peaches, mulberries, pitted cherries, etc.)

Blend almond milk, banana and yogurt. Add blueberries. Blend on high speed until mixed thoroughly.

Makes 32 ounces (four servings)

Nutritional data for an 8 oz. blueberry smoothie:

Fisherman's Stew

1 Cup cherry tomatoes

14.5 oz diced tomatoes, no salt added

1 Cup water

10 oz. apple juice

6 oz tomato paste, no salt added

5 oz. diced peppers

5 oz. diced onions

5 oz. diced celery

2 garlic cloves, minced

1 TBS dried basil

2 tsp dried thyme

2 tsp dried rosemary

1 tsp freshly ground pepper

1 tsp Mrs. Dash Garlic & Herb seasoning

2 bay leaves

8 oz small scallops

8 oz. small or medium shrimp, shelled

11 oz. cod or halibut filets, cut into half-inch chunks

4 oz. mushrooms, stems & pieces

In a slow cooker, mix together the tomatoes, apple juice, water, tomato paste, peppers, onions, celery, garlic, basil, thyme, rosemary, ground pepper, Mrs. Dash and bay leaves. Cover and cook on low setting 5-6 hours. Remove bay leaves.

Stir in scallops, shrimp, cod or halibut. Cover and cook on the high setting 20-30 minutes.

Stir in mushrooms.

Serve in soup bowls.

Makes 8 servings.

Nutritional data for 1 serving of Fisherman's Stew:

Super Bowl of Chicken Salsa Chili

14 oz. boneless, skinless, chicken: diced into 1" cubes

5 oz. diced onions

5 oz. diced red/green peppers

2/3 Cup finely chopped garlic or elephant garlic

10 oz can of Rotel Diced Tomato & Green Chili - Original

15 oz can of low salt garbanzo beans

15 oz can of low salt black beans

15 oz can of no salt added kidney beans

16 oz cherry tomatoes

28 oz. tomato puree

1 cup unsalted chicken broth

2 TBS fresh cilantro

1 TBS chili powder

1 tsp cayenne pepper

1 TBS Mrs. Dash garlic & herb seasoning

fresh lime juice to taste

Combine all ingredients in a slow cooker.

Cook on low, 6-8 hours

Makes 8 servings

Nutrition for 1 serving of Super Bowl of Chicken Salsa Chili: