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Category — recipes

Very Tasty Recipe for a Bean and Pineapple Mix

As I further adapt to the Esselstyn nutrition plan, I’ve been developing a few recipes that are quick and easy to make. I like to have lots of options in the fridge and I like those options to be spicy. This chilled salad is my latest favorite. It’s colorful and makes a great impression on the table. The recipe makes about 5 large servings.


1 can of  Black Beans

1 bag of frozen black eyed peas (about 12 oz, I think, got mine from Kroger)

2 cans of chunked pineapple or 2 cups of fresh pineapple

1 cup of frozen Peg Corn

1 red pepper diced

1 orange or yellow pepper diced

1 -3 green onions diced (add according to your own onion preference)

Jar of Pico de Gallo salsa from Pace

Wash and drain the black beans. Microwave the black eyed peas until tender.  Microwave the corn until tender. Combine in bowl.

Wash and dice the peppers and onions. Combine with the other ingredients.

Wash the pineapple chunks and combine with the other ingredients.

Add 1/2 jar of Pace Pico de Gallo salsa. Mix well and store overnight in the fridge.

This makes a quick and easy chilled salad that can be served as a main course for lunch.

July 6, 2011   No Comments

Yummy Vegan Flax and Oat Bran Bread

This bread is my staple stomach filler. It’s easy to make and tastes rich for a bread that contains no milk and no eggs.

2 cups Hodgson Mill Bread Flour

2 cups Hodgson Mill Spelt Flour

1 cup Hodgson Mill Milled Flax Seed

1 cup Oat Bran

1/2 cup Dark Molassas

1/4 cup Raw Sugar

1/4 cup Extra Virgin Olive Oil

Salt to Taste

3 packets of active dry yeast

Put 2 cups of warm water in a small mixing bowl. Add sugar and molasses. Mix well and add the 3 packets of yeast. Let this incubate until you have a foamy mess. I usually let the yeast grow for about 30 minutes. Place the rest of the dry ingredients in a large mixing bowl.

After the yeast has come to life, add the foamy goo to the dry ingredients with gentle mixing. Make sure everything is distributed evenly. Put another cup of warm water in the small mixing bowl and add the olive oil to this with mixing. Pour this in the large mixing bowl and mix evenly. At this stage, use your hands and begin kneading the dough. Add water and/or extra bread flour as necessary to reduce stickiness and create a proper bread dough consistancy. Knead the dough for about 10-15 minutes. Do not use a mixer. Do not use a bread machine. Form the dough into a ball. Coat with olive oil. Cover the bowl and let the dough rise in a warm place. I usually let the dough rise for 1 to 1.5 hours.

Punch the dough down and knead some more. Form the dough into a long cylinder and cut it into 12 pieces. Roll each of these pieces into a ball, rub some olive oil on them and place them evenly spaced in a large pyrex baking dish. Cover the dish and set it in a warm place for the dough to rise a second time. I don’t time this. I wait until the dough is above the level of the top of the dish.

Pop the bread into the oven at about 300 F and cook until done. Watch carefully. Since this is such a low fat recipe, overcooking will rapidly dry this bread.

It will give you 12 square rolls that are a perfect size for a sandwich.

October 27, 2007   No Comments