Roasted Chickpea

I m a huge fan of chickpeas.  Ever since I can remember every Christmas Eve my family enjoyed a many course meal that consisted of everything under the sun, but meat.  We always started a meal with Che chi soup, which is an Italian word, meaning Chickpeas. It was creamy and rich and yet left me feeling light and not weighed down.  Years later, when I was learning to cook, I have found many ways to use garbanzo beans. Garbanzo beans pack so much nutrition in these little tiny golden gems. They have long been valued for their fiber content.  Many public health organizations including the American Diabetes Association, The American Heart Association, and the American Cancer Society recommends legumes as a key food group for preventing disease

and optimizing health.
1 can Garbanzo beans
1 tablespoon olive oil
1/2 tsp salt
1/4 tsp black pepper
1 tsp red pepper
1 tsp garlic powder

rinse off beans for 1 minute
dry beans very thoroughly with a paper towel
heat oven to 350 degrees
add oil and heat for 5 minutes
toss beans in spices and place in roasting pan
roast for 10 minutes
remove from oven and toss
roast 20 more minutes
remove from oven let cool and eat!!!

Tomato Pumpkin Soup

Record below temps today and this soup hit the spot. It was creamy, thick, flavorful and mmmgood.  What was even more inviting was that it was completely loaded with nutrients, took 10 minutes to make and had a cost of less then $3.00 for 4 helfty servings.
Tomatoes are thought of as the most effective antioxidents effective in maintaining the strength, thickness and fluidity of cell membrane.  Cell Membranes are responsible for screening what goes in and out of cells, allowing for good nutrients to move in and toxic cells to move out.



1 cup tomato sauce
1 can 16oz pumpkin

1 cup chicken broth
2 tsp olive oil
1 tsp dried onion
1 tsp parsley
1 tsp red pepper

heat olive oil in sauce pan, add spices, saute for two minutes
add tomato sauce and pumpkin puree, bring to a boil, stirring constantly
simmer for 5 more minutes
remove from heat and serve in 4 bowl
top with mozzarella cheese

Pears With Walnuts, Honey and Yogurt

Ive made this scrumptious dessert with tons of different fruits.  Fresh fruits for sure, but canned as well.  Peach, apple, pinapple and now pear.  Its goo ood and good for you.  Lots of nutrients. 
Pears contain vitamin C which protects body of free radicals and vitamin K which promotes bone health.  Walnuts contain omega 3 fatty essential fatty acids which decrease bad cholesterol and increase good cholesterol. 
2 cans pears
1/4 butter
1/4 walnuts
2 tablespoons brown sugar
2 tablespoons sugar
1/2 tsp cinnamon
1/2 cup yogurt

preheat skillet medium heat
add butter and melt
add both sugars
stir constantly on medium
lower heat and add pears as soon as sugar bubbles
cook on each side of pears fro 3 minutes
remove from heat
place on four plates
add a dollop of yogurt and a handful of walnuts

Blackbean Brownies

I have tried to "sneak" many foods into my foods over the years, and by far my most successful attempt has been the blackbean brownie. What I like most about this recipe is the ease.
A box of brownies and a 15 oz can of blackbeans is all it takes, and then bake. Blackbeans are one of those duel nutritional role foods I have talked about-they contain lots of protien, so they fall into the meat catagory and they fall into the vegetable catogory as well and are loaded with fiber, which is so good for the body. Yipee for two food groups!!
here is the uncomplicated recipe

Box of brownie mix, doesnt matter which one, I got mine at Walgreens along with the other ingredient
1 can black beans 15.5 ounces

in blender or food processor, mix the brownie mix and the entire content of blackbeans until batter is smooth
pour into a 9X9 greased baking dish and bake according to box instruction.
when done baking let stand atleast an hour because the brownies will be soft due to all the moisture from the beans.
serve and watch the brownie disappearing act

Risotto with Mushrooms and White Wine

Lets talk about Mushrooms again. They are my go to vegetable a lot because  truly are the leading source of the essential antioxidant selenium in the produce aisle.  Antioxidents protect the body cells from damage that might cause  chronic disease.

3 cups chicken broth
1 tablespoons olive oil
2 cans mushrooms
1/2 cup white wine
2 tablespoons butter
1/3 cup parm cheese

Heat chicken until a boil lower heat to a simmer and add rice.  Stir constantly until all liquid is absorbed and rice is cooked, add 1/2 cup white wine and continue to stir 5 minutes.  Add butter and parm cheese, stir 2 minutes
remove from heat and serve