Vegetable Chili

After one bowl you will be full, but its powers 

are beyond your control ... you will go back for more!

Ingredients

• 1 cup Kidney beans
• 1 cup Pink beans
• 3 cups Water
• Salt to taste
• 1 dry Bay leaf
• 1 tsp Cumin
• 1 tsp Cayenne pepper
• 1 tsp Chili powder
• 1/2 Tbs unsweetened Cocoa powder
• 1 tsp smoked Paprika 
• 2 Garlic cloves
• 1 large Onion (chopped)
• 1 large Green pepper (chopped)
• 2 Tomatoes (chopped)
• 2  Tbs Tomato paste
• 1/2 cup Corn (optional)

Directions

Add beans, water, salt, bay leaf, cumin, cayenne pepper, paprika and chili powder in a slow cooker for 3-4 hours or until beans are soft.  I'm sure this complete recipe would work in a slow cooker, but I transferred the beans to a pot and finished the cooking on the stove.

In a pot, add onion, pepper, garlic and a pinch of salt. Cook for 5 minutes. Add tomatoes, beans (with liquid), tomato paste, cocoa powder and corn. Cover and cook for 30 minutes, or until chili is thick.

I served this with basmati rice cooked in coconut milk and topped with avocado. Oh, so good!

Some Health Benefits


Basmati rice nourishes the heart, blood and nervous system. It helps the body heal from wounds and maintain a healthy digestive system. It complements beans for a complete protein intake. Basmati rice's protein content is higher than regular rice.  

Avocados are known to support heart, blood, liver, cell, skin and eye health. They help in detox, weight-loss and nutrient absorption.

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Basmati Rice w/ Curry Vegetables

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The lightness of the rice is delightful!

Ingredients
Serving size: 4

• 2 1/2 cups Basmati rice (cooking according to product's directions)
• 1 yellow Squash (chopped)
• 1 large Onion (chopped)
• 2 garlic cloves (chopped)
• 1 green Pepper (chopped)
• 1 cup mushroom (sliced)
• 1 medium Tomato (chopped)
• 1 cup Asparagus (chopped)
• 1 cup Broccoli
• 1/2 tsp Thyme
• 1/2 tsp Basil
• 1/2 tsp Rosemary
• 1/2 tsp Cayenne pepper
• 1 cup Water
• 2 Tbs Curry powder
• 2 Tbs Fufu powder (or 2 Tbs flour) & 2 Tbs water
• 1 Tbs Olive oil
• Sea salt (optional)

Directions

Cook Basmati rice. Set aside.

Heat pan with olive oil. Add squash,onions, garlic, pepper, tomato, asparagus, broccoli and thyme, basil, rosemary, cayenne, pepper and 1 Tbs curry powder. Cook for 10 minutes. Add water and 1 Tbs curry powder. Cook for 5 minutes. Mix fufu and water until pasty. Add fufu mix in small amounts until thick. Cook until thickens to your taste. Serve over rice.

Some Health Benefits

Basmati rice helps maintain blood health - it is healthy for those countering diabetes. It nourishes the brain and heart systems. It supports skin health and boosts the body's energy production.

Asparagus supports bone, skin, reproductive and cell health in general. It helps heal swelling and damaged cells. It is an energizer and a detox.
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Mushrooms are also a detox. They also support the blood, digestive and immune systems.

Tomatoes support blood, heart, skin, kidney health. They help help repair swollen and damaged cells. Garlic helps secure the immune system. It helps the body fight unhealthy bacteria and infections. It supports blood, lung and respiratory health. Onions have similar, but milder effects, as garlic.

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Collard Greens w/ Baked Red Potatoes

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A Simple dish. Guaranteed to tantalize taste buds. 

Ingredients

Serving size: 2

• 1 bunch of Collard greens (washed, trimmed & chopped)
• 1 large Onion (chopped)
• 10 Baby red potatoes
• 3 Tbs Olive oil
• 2 Tbs Vinegar
• 1 tsp Smoked paprika
• 1 tsp Cayenne pepper
• 2 tsp Garlic powder
• 2 tsp Onion powder
• 1 tsp Curry powder
• 1 tsp Basil
• 1 tsp Thyme
• 3 cups Water (vegetable broth)
• Sea salt (optional - The salt is strong. Use a little at a time)

Directions

Preheat oven to 350 degrees.

Pour water into pot. Add chopped collard greens, vinegar, smoked paprika, 1 teaspoon of garlic powder and 1 teaspoon of onion powder. Add sea salt if you don't use the vegetable broth. Cover and let it cook until greens are dark and tender.

Wash and cut potatoes in half. Put pieces in a bowl. Add cayenne pepper, garlic and onion powder, basil, thyme and sea salt. Pour in the 2 tablespoons of olive oil and mix till potatoes are coated. Transfer potatoes to a baking dish and place in heated oven. Bake until inside is roasted golden brown.

Heat 1 tablespoon of olive oil in a pan. Add chopped onions and curry powder. Cook for about 5 minutes and set aside. 

When serving collard greens, garnish with the chopped onions and curry powder.

Some Nutritional Benefits

Collard greens support the respiratory (lungs), nerve, eye and skin health. It helps restore bone mass and nutrients (making it useful against osteoporosis) systems. Collard greens also help maintain oral cavity health. The high fiber content aids in digestion, absorption and elimination of what we eat. Also, collard greens help resist infections fight colon, prostate, ovarian and breast cancers. Generally, they help repair and restore damaged cells to health.

Baby red potatoes insure heart. They support cell health and are used against swelling (inflammation). Baby red potatoes are also loaded with fibers (helping digestion and elimination) and healthy sugars for cell energy.
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Tomato Barley Soup

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Delicious, nutritious soup, and quite filling! 

Ingredients

• 1 cup Barley (or 1/2 cup according to taste)
• 3 large Tomatoes (chopped)
• 1 cup Mushrooms (of your choice)
• 2 large bunches of Baby spinach
• 1 large Onion (chopped)
• 2 Garlic cloves (diced)
• 1 red Pepper (chopped)
• 1 Carrot (chopped)
• 3 cups no-sodium Vegetable broth (or water)
• 1 Bay leaf
• 1 tsp Cayenne pepper
• 1 tsp Basil
• 1 tsp Thyme
• 1 tbs Olive oil
• Sea salt (optional)

Directions

Heat pot with olive oil add chopped onions, red peppers, carrot, garlic, mushrooms. Cook for 5 minutes. Add vegetable broth, barley, tomatoes, bay leaf, cayenne pepper, basil, thyme and salt.  Let cook until soup thickens and barley is soft. Add spinach and serve.

Some Health Benefits

Barley helps nourish cells against damaged (cancer) growtheyes. Its fibers help the body digest, absorb and eliminate the food we eat. Good for the digestive system and bodies that should lose some weight! Barley's mineral content also supports blood (against diabetes for example), bone and muscle health.

Mushrooms help the maintain healthy blood sugar levels. It assists the body to process and produce energy from the food we eat. Mushrooms are also a boost to healthy organs fighting cancerous cells especially in the prostate - making it useful against prostate cancer.

Tomatoes, like Barley and mushroom, fights cancer and enriches the blood, helping balance blood sugar (against diabetes) boost eye and skin health from inside. It nourishes the heart and helps the body prevent strokes and balances blood pressure (against hypertension). It also assists in restoring bone mass (countering osteoporosis). it nourishes and flushes the kidneys  helping to prevent gallstones and kidney stones.

Carrots also enrich the blood, support eye health and help in digestion.

Spinach boosts the immune system, the nervous system and brain health. It also shares the other ingredients properties that insure blood, eye, skin and digestive system health. Like the others, spinach is a balm for cell health against cancer and inflammation.  

Garlic and onions aid in restoring health to swollen cells (against inflammation) and cancerous organs. They help break down foods, fight toxins and unhealthy bacteria and help heal wounds and clears scars. Onions are known to help repair black people's (brown) skin where there are hypertrophic scars.    

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Strawberry Pineapple Smoothie

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A boost of nutrition in one drink

I made this smoothie this morning. It offers up a good dose of your daily nutritional needs! Start your day or vitalize your body anytime later with this drink. Black bodies have an affinity to the tropical pineapple as well as the nuts and seed content. 

Ingredients

• Strawberries
• Pineapple
• Almonds
• Pecans
• Peanuts
• Walnuts
• Hemp Seeds
• Pumpkin Seeds
• Orange Juice
• Almond Milk

Directions

Place ingredients in a blender or other smoothie maker and whip to your preferred consistency. More nuts and seeds with smaller quantities of orange juice and almond milk make it creamier and thicker. 

Some Health Benefits

Strawberries in our diet help build resistance against infections, inflammation and cancerous cells. They strengthen the immune system in general, and supports brain and heart health. Strawberries also enrich the blood and helps control blood clots. They help in cell growth and in healing cuts and wounds Strawberries' nutrients support bone and tooth health. The fruit is useful in countering high blood pressure, gout and arthritis.

The Pineapple strengthens the immune system and helps clean our bodies as a natural detox. The fruit is eaten to counter swelling, vitamin C deficiencies, arthritis and indigestion (constipation). It helps break down proteins, sugars and starch. It is therefore useful in weight loss. Pineapples also support eye, skin, bones, the heart and blood vessel health. 

Pumpkin Seeds, which are also helpful in resolving weight issues, help restore balance to blood sugar levels, making it useful against diabetes. They also supports prostate health. The seeds contain serotonin which is known to help in inducing sleep. So, it is useful against insomnia. Pumpkin seeds also offer dietary fiber necessary for digestion and absorption; and magnesium which is necessary for energy production.

Hemp seeds are a vital source of dietary fiber, Omega-3 and Omega-6, and magnesium. They are also rich in proteins. They support blood, skin, organ and immune system health. Also, hemp seeds are useful as a detox.

The Strawberry Pineapple Smoothie's Orange Juice content supports skin and tissue health, and helps the body resist cancerous cells. The smoothie's mixed Nuts content add to insuring heart, bone, blood sugar, brain, nervous system, digestive system and immune system health.

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Red Beans & Curry Brown Rice

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Easy-to-make and nutrient rich

I enjoyed putting this homemade dish together. It was surprisingly easy to make!

Ingredients

• 1 1/2 cups Red beans
• 2 large Tomatoes (chopped)
• 1 large Onions (chopped)
• 2 Garlic cloves (diced)
• 1 Green pepper (chopped)
• 1 tsp Cayenne pepper
• 1 tsp Chili powder
• 2 Bay leaves
• 1 tsp Basil
• 1 tbs Olive Oil
• 2 cups Brown rice
• 1 tsp Curry powder
• Sea salt (optional)

Preparation

Cook brown rice with curry powder. Set aside when done.

Slow cook beans a day before in a slow cooker (do not drain water once beans are done).  Heat olive oil in pot. Add onions and peppers. Cook for 5 minutes. Add cooked beans with water, tomatoes, garlic, cayenne pepper, chili powder, bay leaf and basil. Cover and cook for 30 minutes or until mixture thickens. Serve over curry brown rice.

You are going to love this healthy dish ... and it's even better the next day!

Some Known Nutritional Benefits*

"Rice & Beans" is, historically, a common healthy, easy-to-prepare dish among Black people worldwide. What's in it for us? First, the ingredients of the red beans gravy (the beans, tomatoes, spices and herbs):

Red beans is a well known rich source of protein and iron for muscle and blood health.

Tomatoes also increase bone health. Tomatoes also help prevent and fight against cancer, DNA damage, inflammation and degenerative diseases. 

Cayenne pepper helps blood circulation.

Garlic and onions are useful antibiotics. Both help fight infections. Garlic, obviously, is more potent.

Bay leaf is known to help fight infections, some ulcers, bleeding, arthritis, bronchitis, flu symptoms, some ulcers and urine retention. It does more: It stimulates appetite, digestion, absorption, elimination of the foods we eat. It helps improve blood iron content, blood pressure, heart health, brain cell and nervous system health.

Basil boosts the skin and hair health, digestive tract health, and immune system health, bones' connective tissue and harmful bacteria.

Brown rice is rich in fiber. Fiber counters constipation and helps absorb and eliminate what we eat. Brown rice's high magnesium content supports bone health and helps produce the energy our bodies derive from our meals. Brown rice's zinc helps prevent and fights cancerous cells, heal wounds and shore up the immune system. This whole grain's Vitamin B-6 secures nerve and blood cell health.

Curry combines well with brown rice not just for color and flavor, nutritionally, it also boosts the immune system. Another similarity is it counters cancer cells and inflammation. Curry also nourishes heart and brain cells.

Serve this recipe with a salad or dark green vegetables.

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