Healthy Salads & Veggies

Ingredients

• 2 cups cooked black beans
• 2 ripe tomatoes, chopped
• 1 small can diced mild green chilies, drained
• 1/2 red onion, chopped
• 1 red bell pepper, cut in strips (optional)
• 1 cup frozen corn
• 2 tablespoons chopped cilantro
• 2 tablespoons lime juice
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• sea salt and cayenne pepper to taste

Method
Mix it all, then serve.

Makes 6 servings.

Eggplant Rolls

These taste fine cold, or you can box up the eggplant rolls and put the hot tomato sauce in a thermos.

Ingredients

• 1 globe eggplant, cut into eight 1/4-inch-thick slices
• Salt for sprinkling
• 2 tablespoons olive oil
• 1 cup ricotta cheese
• 3 tablespoons grated Parmesan cheese
• 2 tablespoons chopped fresh basil or marjoram
• 2 cups tomato sauce

Method

• Sprinkle each slice of eggplant with salt and let sit for 30 minutes.
• Brush moisture and salt off. Brush olive oil on each side of each slice. Place on a baking sheet and bake in a preheated 350°F oven for 20 minutes.
• In a bowl, stir cheeses and herbs together.
• Spread each slice with filling, roll up, and tie with string or secure with a toothpick.
• Pour tomato sauce over rolls and bake in a preheated 350°F oven for 30 minutes, or until heated throughout and melty.

Makes 8 rolls; serves 4.

Stuffed Bell Peppers

Ingredients

• 4 medium-size sweet bell peppers (yellow, orange, green, or red)
• 1/2 pound extra-lean ground beef
• 1 garlic clove, minced
• 1/4 cup minced onion
• 1 medium carrot, shredded
• 1 can (28-ounce) tomatoes with liquid, cut up
• 1/2 cup uncooked long-grain rice
• 1 tablespoon brown sugar
• 1/4 teaspoon dried basil
• Salt and pepper to taste
• Ketchup

Method
Preheat oven to 350 degrees F. Cut the tops off each pepper; pull out the stem portion and seeds. Chop enough of the tops to make 1/3 cup. Clean out the rest of the pepper so no seeds remain and the center ribs are carved out to make room for the stuffing. If pepper does not stand up straight, slice a little off the bottom of the pepper to level it out.

In a large saucepan over medium-high heat, cook peppers in boiling water until crisp-tender, about 4 to 5 minutes. NOTE: Your time may vary according to the size of the peppers. You want it to have just a slight crunch when you eat it. Be careful not to overcook them or they will be soggy and hard to stuff.

Remove peppers from water and rinse with cold water to stop the cooking process; drain and set aside.

In a large frying pan over medium heat, brown ground beef; add garlic, onion, carrot, and reserved chopped peppers; saute until vegetables are tender. Add tomatoes, rice, brown sugar, basil, salt, and pepper. Cover and reduce heat to simmer. Cook until the rice is tender, approximately 30 minutes. Remove from heat.

Place peppers in a baking dish. Stuff hot meat mixture into peppers. Drizzle tops with ketchup. Bake approximately 15 to 20 minutes. Remove from oven and serve immediately.

Makes 4 servings

Beverages/Drinks

Spiced Tea (Chai)
The Indian chai masala has become very popular amongst Tibetans in the refugee communities, and is healthier in the Indian climate than the traditional buttered tea.

Ingredients

• 4 cups cold water
• 4 cardamom pods
• 1 inch fresh ginger, crushed
• 2 black tea bags
• 1 cup whole milk
• 1 tablespoon sugar

Method

• Crush the cardamom pods and ginger and add them to the cold water.
• Slowly bring the water to a boil.
• Remove from the heat and add the tea bags.
• Allow the mixture to sit for several minutes.
• Remove the tea bags and add the milk and sugar.
• Reheat and serve.

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Tropical Strawberry

Ingredients

• 1 c. frozen strawberries
• 1/2 cup pineapple
• 1/3-1/2 cup ripe papaya
• 1 small peach
• 1/2 fresh, ripe avocado
• 1/2 cup apple juice
• 1/2 + cup pine colada juice
• 1/4 t. coconut flavoring (opt.)
• 1 t. lime juice (opt.)

Method

• Peel, seed and slice pineapple, papaya, peach and avocado.
• Combine with strawberries, juices and flavoring in the blender. Puree until smooth. Serves 2 -3