Natural Bodybuilding News

These tacos are a beautiful way to serve black beans, which contain at least eight different flavonoids — phytonutrients with anti-oxidant properties. One caution, though: canned beans may contain high levels of sodium, which usually can be reduced by rinsing the beans in water. These black beans can’t be rinsed, of course, and in fact will be reduced. Avoid the temptation to add salt to this recipe.

1 tablespoon canola oil

1 teaspoon chili powder

1 teaspoon ground cumin seeds

2 cans black beans, with liquid

8 corn tortillas

1 cup fresh or bottled salsa*

2 ounces queso fresco or feta cheese, crumbled

*Some jalapeño and serrano peppers from Mexico were implicated in the recent salmonella outbreak, so be sure to check the source if you use fresh salsa.

1. Heat the canola oil in a large, heavy nonstick skillet on medium-high, and add the chili powder and ground cumin. Allow the spices to sizzle for a half-minute, then stir in the black beans and 1/2 cup water. Mashing the beans with the back of your spoon, cook for 10 to15 minutes, until thick and fragrant. As a crust develops on the bottom of the pan, mix the crust into the beans. If they seem too dry, add more water. Remove from the heat.

2. Heat the tortillas, two or three at a time, in a dry skillet on medium-high, or in a microwave. Top with the black beans, about two rounded tablespoons for each tortilla. Spoon on some salsa and sprinkle on the cheese. Fold the filled tortillas in half and serve.

Advance preparation: The refried black beans will keep for three days in the refrigerator. You will have to moisten and thin them with water when reheating.

Yield: Eight tacos

Source - http://www.nytimes.com

This thick, hearty soup is adapted from a more complex Algerian dish that includes several kinds of beans and a spherical type of couscous called muhammas, for which I substitute vermicelli.

1 cup chick peas, picked over and soaked for 6 hours or overnight in 1 quart water

1 bunch cilantro

1 dried red chili pepper

2 tablespoons olive oil, plus additional for drizzling

1 large onion, chopped

2 medium carrots, diced

4 plump garlic cloves, minced

1 tablespoon sweet paprika

1 teaspoon ground turmeric

1 (28-ounce) can chopped tomatoes, with juice

1 1/2 quarts water

Salt to taste

1/2 pound winter squash, peeled and diced

1 to 2 teaspoons harissa or 1/8 to 1/4 teaspoon cayenne pepper, to taste

Salt and freshly ground pepper

1/2 cup vermicelli

2 tablespoons chopped fresh mint

Lemon wedges for serving (optional)

1. Drain the soaked chick peas and set aside. Tie half the cilantro sprigs into a bundle with the dried red chili, and chop the rest. Set aside the chopped cilantro.

2. Heat the oil in a large bean pot or Dutch oven over medium heat and add the onions and carrots. Cook, stirring, until tender, about 5 minutes, and add 1/2 teaspoon salt, the garlic, paprika, and turmeric. Stir together for about a minute, until fragrant, and add the tomatoes, and their juice. Cook, stirring often, for 10 minutes, until the tomatoes have cooked down somewhat and the mixture is fragrant. Add the beans and water and bring to a boil. Add the cilantro bundle, reduce the heat, cover and simmer 1 hour. Add the squash, a generous amount of salt, and the harissa or cayenne, and continue to simmer for another hour. Taste and adjust salt. Add the vermicelli and simmer until tender, about 5 minutes. Remove the cilantro bundle. Stir in the remaining cilantro and the mint, adjust salt and serve. Garnish with lemon wedges.

Yield: Serves 4 to 6

Advance preparation: This gets better overnight, but don’t add the pasta or the fresh chopped cilantro and mint until shortly before serving. You may need to thin out with water. It will keep for 3 or 4 days in the refrigerator.

Variation: In spring and summer, substitute 1/2 pound diced zucchini for the squash. Simmer the zucchini for no longer than 30 minutes.

Source - http://www.nytimes.com

Many of my vegetarian dishes were inspired by the savory, brothy black beans I lived on one summer in Oaxaca, Mexico. Today, when I yearn for Mexican food, I know I am really pining for black beans. If you’ve spent time in Central and Southern Mexico, in Guatemala or in Brazil, you know how wonderful a bowl of black beans can be if properly cooked.

Beans are nature’s health food. They have an exceptionally high fiber content, and they’re a fine source of protein, as well as calcium, iron, folic acid and potassium. Black beans stand out because in that shiny black coating, there are at least eight different flavonoids, which are antioxidants. Called anthocyanins, they’re found in red grapes and red wine, red cabbage and other dark red fruits and vegetables. Black beans also contain small amounts of omega-3 fats, three times as much as other legumes provide.

Any successful dish made with black beans begins with a great pot of beans, sufficiently seasoned and slowly simmered with lots of onion and garlic until the beans are soft pillows suspended in a thick, inky, savory broth. There’s no comparison between that pot of black beans and the black beans that come in a can. Canned beans lack both flavor and nutrients.

Simmered Black Beans

The key to a great pot of black beans is using enough onion, garlic and salt for seasoning, and then cooking the beans for a long time at a slow simmer. In Mexico, a sprig of epazote or a few dried avocado leaves are usually added to the pot. Those ingredients aren’t as easy to find as cilantro, which is what I routinely use to season the beans.

1 pound black beans, washed and picked over for stones

2 quarts water

1 tablespoon canola oil or extra virgin olive oil

1 medium onion, chopped

4 large garlic cloves, minced

1/4 cup chopped cilantro, plus additional for garnish if desired

Salt, preferably kosher salt, to taste

1. Soak the beans in the water for at least six hours. If they will be soaking for a long time in warm weather, put them in the refrigerator.

2. Heat the oil over medium heat in a large, heavy soup pot or Dutch oven, and add the onion. Cook, stirring, until it begins to soften, about three minutes. Add half the garlic. Cook, stirring, until fragrant, about one minute. Add the beans and soaking water. The beans should be covered by at least an inch of water. Add more as necessary, and bring to a boil. Reduce the heat to low, and skim off any foam that rises. Cover and simmer one hour.

3. Add the salt, remaining garlic and cilantro. Continue to simmer another hour, until the beans are quite soft and the broth is thick and fragrant. Taste. Is there enough salt? Does it need more garlic? Add if necessary. Let sit overnight in the refrigerator for the best flavor.

Note: If you can get hold of a sprig of fresh epazote, add it to the beans in step 3.

Yield: Serves six

Advance preparation: The cooked beans will keep for three to four days in the refrigerator and will freeze well.

Source - http://www.nytimes.com/2009/03/10/health/nutrition/09recipehealth.html

Tempting Tempeh Burgers

Makes 4 burgers

This recipe was created using White Wave’s Original 8 ounce blocks. You may also find frozen tempeh burgers already formed into patties. I recommend storing tempeh in the freezer until the day you need it. Let it thaw for a few hours in the refrigerator. Black spots on the surface do not indicate spoilage and can be cut off. Tempeh is made from cultured soy beans and develops its unique flavor from a fermentation process. If you are looking for a tasty protein alternative that has some chew to it, give tempeh a try. In addition to 24 grams of protein, tempeh provides 9 whopping grams of fiber.

2 (8 ounce) packages of tempeh
(or a 1 pound block or 4 tempeh burgers)

In a shallow baking dish, combine the following for marinade:
¼ cup reduced-sodium soy sauce or tamari
2 tablespoons sake or white wine
¼ cup pineapple juice*
1 tablespoon fresh ginger, grated
2 garlic cloves, minced
1 pinch red pepper flakes
½ teaspoon white pepper

Cut each 8 ounce block of tempeh horizontally into 2 even square slices to get 4 burgers. Place in marinade and set aside for 15 to 20 minutes, turning occasionally. Heat grill to medium-high to high temperature. Oil grill rack with vegetable oil. Remove tempeh from marinade and grill for 4 to 5 minutes. Flip with a spatula and continue to grill second side for 4 to 5 minutes. Serve immediately.

* If using canned pineapple slices to make the Grilled Pineapple-Jalapeno Relish, use the remaining juice for the tempeh marinade.

Nutritional Analysis (per burger): Calories 225 (36% from fat); Protein 24 grams; Carbohydrates 15 grams; Fiber 9 grams; Total Fat 9 grams (Saturated Fat 1.5 grams; Monounsaturated Fat 3.5 grams; Polyunsaturated Fat 4.5 grams); Cholesterol 0 milligrams; Sodium 53 milligrams.

Recipe Source - VeganBodybuilding.org

NaturalBodybuildingEvents.com - All the Shows from All the Natural Organizations

Grilled Pineapple Jalapeno Relish

Makes 1 cup

1 (8 ounce) can of unsweetened pineapple slices (or fresh)
1 large jalapeno, seeded and minced*
Juice of a lime
Pinch of cayenne
Pinch of salt

Grill pineapple until nicely browned, about 3 to 4 minutes each side. Cut into small chunks and place in a small mixing bowl. Add jalapeno, cayenne and salt. Mix well and refrigerate covered for at least 30 minutes for flavors to meld.

*Removing the seeds and white membranes of the jalapeno cuts down the heat. Include them in the mix to make this a hot and spicy relish. The hot oils in jalapenos can cause burning and irritation to the skin and eyes. Be sure to thoroughly wash your hands and the cutting board after mincing chiles. To be extra careful, wear gloves when handling them.

Nutritional Analysis (per ¼ cup): Calories 36 (less than 1% from fat); Protein less than 1 gram; Carbohydrates 9.5 grams; Fiber less than 1 gram; Total Fat less than 1 gram (Saturated Fat less than 1 gram; Monounsaturated Fat less than 1 gram; Polyunsaturated Fat less than 1 gram); Cholesterol 0 milligrams; Sodium 129 milligrams.

Recipe Source - VeganBodybuilding.org

NaturalBodybuildingEvents.com - All the Shows from All the Natural Organizations