To start the new year on a healthy note, NARMC Dietitians Ericka Arner and Adam Sova are offering up their favorite dishes.
Check out these recipes for healthy options for your family.
Lentil and Barley Stew
1 10.5 oz. can tomato soup
1 10.5 oz. can beef/vegetable/chicken broth (Whichever you prefer)
1-3 c. water
1 tsp black pepper
1 tsp cumin
1 tsp onion powder
1 tsp garlic powder
½- ¼ tsp cayenne powder
1 tsp coriander (optional)
1 T butter or olive oil
Salt to taste
¾ c. dried lentils
2/3 c. dried, pearled barley
Combine all ingredients in a crock pot
Begin cooking on high
When lentils and barley begin to swell, reduce to low setting and add water
As lentils and barley continue to swell and the mixture becomes thickened, add water as desired
Once lentils and barley are soft to your preference, reduce heat to warm, and stew is ready to serve.
Black Bean Brownies
1 15-ounce can black beans, drained and rinsed well
2 eggs (100 g, weighed out of shell), at room temperature
1/4 cup (56 g) neutral oil (like grapeseed, canola or vegetable)
2 teaspoons pure vanilla extract
2 tablespoons strong brewed coffee (can use decaf)
3/4 cup (60 g) unsweetened cocoa powder (natural or Dutch-processed, your choice)
1/2 teaspoon baking soda
1/4 teaspoon kosher salt
3/4 cup (164 g) packed light brown sugar
3 ounces semi-sweet or dark chocolate chips (optional)
Preheat your oven to 325°F. Line an 8-inch square baking pan with parchment paper. Grease the paper with cooking oil spray, and set the pan aside.
In a blender or food processor, place the drained and rinsed beans, eggs, oil, vanilla and coffee, and blend or process until smooth. In a large bowl, place the cocoa powder, baking soda, salt and brown sugar, and whisk to combine well, breaking up any lumps in the brown sugar. Create a well in the center of the cocoa powder mixture and add the pureed bean mixture. Mix until well-combined. Add about half of the (optional) chocolate chips to the batter and mix to combine. The mixture will be thickly pourable.
Pour the mixture into the prepared baking pan and spread into an even layer. Sprinkle the remaining (optional) chocolate chips even on top of the batter, and press down gently to help the chips adhere.
Place the baking pan in the center of the preheated oven and bake until the top springs back when pressed gently with a finger (about 25 minutes). Remove the pan from the oven, place it on a wire rack (still in the pan) and allow to cool until no longer hot to the touch. Remove from the pan and slice into squares with a sharp knife. For cleaner slicing, cover and chill the bars in the pan for 30 minutes before removing from the pan and slicing.
Recipe From: Nicole Hunn-https://glutenfreeonashoestring.com/black-bean-brownies/