Healthy Recipes

We don't really have a theme this month, no rhyme or reason - the recipes just looked scrumptious and healthy and easy. Black Bean Cakes with Fruit Chutney and a Mince-Pear Pie! Mouth watering good! And check out our monthly Seasoning Tip below the recipes.


Black Bean Cakes with Fruit Chutney

Make a double batch of the bean cakes and freeze half.

Yield: 4
Cooking Time: 45 minutes

1 15 ounce can seasoned black beans, undrained
3/4 cup whole wheat flour
1/2 cup diced celery
1/4 teaspoon black pepper
1 teaspoon baking powder
2 tablespoons cold-pressed seed oil of choice

Chutney Ingredients
1 medium apple, peeled, cored and diced
1 tablespoon local organic honey
1/4 cup water
1/8 teaspoon cayenne
1/4 teaspoon cumin
1/4 cup diced tomatoes
1 orange, peeled and diced
1 kiwi, peeled and diced
1/2 teaspoon curry powder
1/4 teaspoon ginger powder
2 tablespoons peanuts (or nut of choice)

Mix beans, flour, celery, black pepper, and baking powder until blended. Set aside. Place diced apple, honey and water in saucepan and bring to a boil. Reduce heat and add remaining Chutney ingredients except peanuts. Simmer for 2-3 minutes. Remove from heat and stir in peanuts. Heat oil in skillet over medium heat until hot, turn to medium-low heat. Drop black bean mix into skillet in 2 tablespoon patties, flatten to 1/4" and cook until firm and brown on both sides, about 2-3 minutes per side. Arrange on plate and pour warmed Chutney over each cake.
Calories 358 (76 from fat); Fat 8g (sat 1g, mono 4g, poly 3g), Carbs 62g, Protein 14g, Sodium 394mg

Authored By: Polly Pitchford, Full Spectrum Health


Mince-Pear Pie

Yield: 6
Prep: 45 minutes
Cooking Time: 1 hour 30 minutes

6 large pears, peeled, cored, and cubed
3/4 cup unsweetened pineapple juice
3/4 cup packed raw brown sugar
1/2 cup chopped pitted prunes
1/2 cup golden raisins
1/2 cup chopped walnuts
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon ground nutmeg
1/4 teaspoon sea salt
1 tablespoon flour
2 tablespoons brandy (or 1 teaspoon brandy extract)
pastry dough of choice for double-crust 9-inch pie

In a large saucepan, combine the first 11 ingredients. Bring to a boil; cook, uncovered, over low heat for 40 minutes or until thickened, stirring occasionally. Stir in brandy. Pour filling into a pastry-lined 9-inch pie plate; top with remaining pastry; trim edges; seal and flute. Cut slits in crust to allow steam to escape. Bake on the lower rack in a 425 oven for 15 minutes. Lower heat to 375 and bake 30 minutes.
Calories 395 (61 from fat); Fat 6.8g (sat 0.7g, mono 0.9g, poly 4.7g), Carbs 84.3g, Protein 3.3g, Sodium 112mg, Chol 0.0g, Alcohol 2.0g, Caffeine 0.0g

Southern Living Magazine

Seasoning Tip
Fresh herbs can add wonderful character and pleasantly surprising complexity to breads. A general rule of thumb is to add somewhere between 1 to 2 tablespoons of chopped fresh herbs per one-pound loaf. Herbal cornbread is wonderful. Likewise biscuits, dumplings, savory pancakes and waffles - add up to a tablespoon to 2 cups of flour.

Posted March 2007 | Permanent Link

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