Course: Left Overs

Lemony White Beans & Bok Choy

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Lemony White Beans & Bok Choy
Inspired by a tasteofhome.com recipe, modified to make it vegetarian friendly.
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Prep Time 30 minutes
Cook Time 3 hours
Passive Time 2 1/2 hours
Servings
Ingredients
  • 1 cup dried white beans
  • 5 medium carrots scrubbed and cut into 1/4 inch slices
  • 4 cloves garlic 2 coarsely chopped and 2 minced
  • 3 sprigs fresh oregano
  • 1/2 tsp salt
  • 8 oz vegan ground meat
  • 2 1/2 tbsp olive oil
  • 2 bunches baby bok choy
  • 1/3 cup dry white wine
  • 2 tbsp lemon juice (juice of 1/2 medium lemon)
  • 1/3 cup freshly grated Parmesan cheese optional
Prep Time 30 minutes
Cook Time 3 hours
Passive Time 2 1/2 hours
Servings
Ingredients
  • 1 cup dried white beans
  • 5 medium carrots scrubbed and cut into 1/4 inch slices
  • 4 cloves garlic 2 coarsely chopped and 2 minced
  • 3 sprigs fresh oregano
  • 1/2 tsp salt
  • 8 oz vegan ground meat
  • 2 1/2 tbsp olive oil
  • 2 bunches baby bok choy
  • 1/3 cup dry white wine
  • 2 tbsp lemon juice (juice of 1/2 medium lemon)
  • 1/3 cup freshly grated Parmesan cheese optional
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Instructions
  1. Rinse beans and add to pot with 3 cups water and salt. Bring to boil. Reduce heat to simmer. Add 1 chopped carrot, chopped garlic cloves and 2 sprigs of oregano. Cook for 1-2 hours until beans reach desired tenderness. Drain beans, saving 1/4 cup broth.
  2. Trim off root end of bok choy. Coarsely chop leaves and cut stalks into 1/4 inch pieces.
  3. In large skillet, heat 2 tbsp oil over medium high temperature. Stir fry crumbled vegan meat for 3-5 minutes until browned and set aside.
  4. Add remaining oil and stir fry carrots and bok choy stalks for 5-7 minutes until tender but crisp. Add bok choy leaves, garlic and 1/4 cup wine. Cook for 2-5 minutes.
  5. Stir in vegan meat, beans, chopped oregano, remaining wine and bean broth. Reduce heat and simmer for 3 minutes. Stir in lemon juice.
  6. Sprinkle with Parmesan cheese and garnish with lemon and oregano sprig.

Caribbean Black Beans

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Caribbean Black Beans
For the quick recipe version, use canned black beans and add the the ginger with the sauteed onions, etc...
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Prep Time 25 minutes
Cook Time 3 hours
Servings
Ingredients
  • 1 cup dried black beans (or 1 15 oz can, rinsed beans)
  • 1 small onion chopped and divided in half
  • 2 cloves garlic minced
  • 1/2 tsp salt (to taste)
  • 1 tbsp minced or grated ginger
  • 2 tbsp olive oil
  • 1 tbsp minced or grated turmeric
  • 3/4 tsp ground allspice
  • 1/4 tsp Ground black pepper
  • 1 medium orange juiced (about 1/3 cup)
  • 1/4 cup green pepper chopped
  • 1/4 cup red, yellow and/or orange peppers chopped
  • 1 tbsp cooking sherry, dry
Prep Time 25 minutes
Cook Time 3 hours
Servings
Ingredients
  • 1 cup dried black beans (or 1 15 oz can, rinsed beans)
  • 1 small onion chopped and divided in half
  • 2 cloves garlic minced
  • 1/2 tsp salt (to taste)
  • 1 tbsp minced or grated ginger
  • 2 tbsp olive oil
  • 1 tbsp minced or grated turmeric
  • 3/4 tsp ground allspice
  • 1/4 tsp Ground black pepper
  • 1 medium orange juiced (about 1/3 cup)
  • 1/4 cup green pepper chopped
  • 1/4 cup red, yellow and/or orange peppers chopped
  • 1 tbsp cooking sherry, dry
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Instructions
  1. Rinse dried beans and place in pot. Add water, allowing enough to cover beans with 2 inches. Add garlic, ginger, onions and salt.
  2. Bring to boil over high heat. Boil for 2 minutes. Reduce heat to simmer, cover and cook for about 2 hours, stirring occasionally. Cook till desired tenderness is reached. Older beans will take longer.
  3. Once beans are cooked, remove from heat.
  4. Sautee remaining onions, peppers, turmeric, black pepper, and allspice in olive oil over medium high heat for about 2 minutes until onions are translucent.
  5. Strain beans and add to sautee along with orange juice and sherry. Stir to heat evenly.

Coconut Red Bean Soup

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Coconut Red Bean Soup
A delicious simple soup inspired by a national dish of Tanzania in Africa. This dish is traditionally served with Ugali, a corn flour porridge and also delicious served with bread and salad!
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Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 15 1/2 oz can red beans, drained and rinsed or 3/4 c. dry beans, cooked
  • 2 tbsp olive oil
  • 1/2 small onion chopped
  • 1/2 green pepper chopped
  • 1/2 tsp curry powder
  • 1/2 cup chopped tomatoes canned if not in season
  • 1/2 tsp salt optional
  • 1/4 tsp freshly ground black pepper
  • 1 1/2 cups unsweeetened coconut milk
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 15 1/2 oz can red beans, drained and rinsed or 3/4 c. dry beans, cooked
  • 2 tbsp olive oil
  • 1/2 small onion chopped
  • 1/2 green pepper chopped
  • 1/2 tsp curry powder
  • 1/2 cup chopped tomatoes canned if not in season
  • 1/2 tsp salt optional
  • 1/4 tsp freshly ground black pepper
  • 1 1/2 cups unsweeetened coconut milk
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Instructions
  1. If using dried beans, soak in large bowl, covered with 2-3 inches of water overnight. Drain, place in pot, cover with fresh water and bring to boil. Reduce heat to simmer, stirring occasionally until desired tenderness is reached, for 1-2 hours.
  2. In a pot or large skillet, heat oil on medium high and sautee onions and peppers for 2 minutes until soft.
  3. Stir in spices and tomatoes, cooking for another 2 minutes.
  4. Add beans and coconut milk. Reduce heat and simmer for 10 minutes.

Ginger Stir Fry Sauce

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Ginger Stir Fry Sauce
This recipe makes enough for 6 cups of chopped fresh vegetables and 8 oz of a protein food like chicken, shrimp or tofu.
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Prep Time 10 minutes
Servings
Ingredients
  • 3 cloves garlic minced
  • 1 tbsp minced fresh ginger
  • 1 tsp minced fresh turmeric optional
  • 1 tsp sesame oil
  • 2 tbsp rice vinegar can substitute white wine vinegar
  • 1/3 cup low sodium soy sauce
  • 1/4 cup low sodium chicken broth can substitute vegetable broth
  • 1 tbsp Siracha spice blend
  • 2 tbsp sugar
  • 1 tbsp cornstarch
Prep Time 10 minutes
Servings
Ingredients
  • 3 cloves garlic minced
  • 1 tbsp minced fresh ginger
  • 1 tsp minced fresh turmeric optional
  • 1 tsp sesame oil
  • 2 tbsp rice vinegar can substitute white wine vinegar
  • 1/3 cup low sodium soy sauce
  • 1/4 cup low sodium chicken broth can substitute vegetable broth
  • 1 tbsp Siracha spice blend
  • 2 tbsp sugar
  • 1 tbsp cornstarch
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Instructions
  1. Combine all ingredients and whisk until cornstarch is completely mixed into sauce.
  2. Two or three minutes before your stir fried ingredients are done, gradually add desired amount of mixed sauce, and continuously stir until sauce is heated through and looks shiny.

Turkey Stuffed Peppers with Veggies

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Turkey Stuffed Peppers with Veggies
Be creative! Add other veggies, use different types of green leafies and different types of mushrooms.
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Prep Time 15
Cook Time 45
Servings
Ingredients
  • 4 medium sweet or bell peppers
  • 1 lb ground turkey 93% lean
  • 1 cup cooked brown or wild rice
  • 2 tsp olive oil
  • 1/2 medium onion chopped
  • 2 cups tomatoes chopped
  • 1 cup spinach chopped
  • 1 cup Mushrooms chopped
  • 2 cloves garlic minced
  • 1/4 cup fresh basil leaves chopped
  • 1 tbsp fresh oregano leaves
  • 1/4 tsp black pepper freshly ground
  • salt to taste (optional)
  • 1 1/8 cup shredded lowfat cheese
Prep Time 15
Cook Time 45
Servings
Ingredients
  • 4 medium sweet or bell peppers
  • 1 lb ground turkey 93% lean
  • 1 cup cooked brown or wild rice
  • 2 tsp olive oil
  • 1/2 medium onion chopped
  • 2 cups tomatoes chopped
  • 1 cup spinach chopped
  • 1 cup Mushrooms chopped
  • 2 cloves garlic minced
  • 1/4 cup fresh basil leaves chopped
  • 1 tbsp fresh oregano leaves
  • 1/4 tsp black pepper freshly ground
  • salt to taste (optional)
  • 1 1/8 cup shredded lowfat cheese
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Instructions
  1. Preheat oven to 375 degrees
  2. Slice the tops of the peppers off and hollow out, removing the seeds. Chop the tops.
  3. Heat large skillet to medium high heat, add oil and once hot, add turkey. Cook for about 3 minutes.
  4. Add onions, chopped pepper, mushrooms, garlic, herbs and spices. Cook for 5 minutes, stirring occasionally.
  5. Add spinach and tomatoes and reduce heat to simmer. Cook for 5 minutes.
  6. Spoon mixture in a bowl and mix with 1 cup cheese.
  7. Stuff the peppers with the mixture. Place the peppers in a baking dish or smaller oven safe skillet and add 1/4 inch water to the bottom of the pan.
  8. Bake for 15 minutes. Sprinkle remaining cheese on the tops and bake for another 15 minutes.
  9. Garnish with fresh herbs.

Spinach (or any other) Pizza

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Spinach (or any other) Pizza
You can use whatever you have on hand to make a pizza. Easy and delicious
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Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
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Instructions
  1. Preheat oven to 450 degrees.
  2. Sautee onions in 2 tsp olive oil, over medium high heat, till translucent. Add sliced mushrooms and sauté another 2 minutes. Add spinach and sauté till limp.
  3. Brush 1 tsp oil on pizza crust. Spread pizza sauce over crust, then vegetable mixture, spices and top with cheese. Bake for 1—12 minutes, until edges of crust are browned and cheese is melted.

Mason Jar Veggie Salad

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Mason Jar Veggie Salad
Feel free to add any veggies you like! If you want to add salad greens use a larger mason jar. You can also add other proteins such as cheese, boiled egg, chicken.
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Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
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Instructions
  1. Wash and dry all the jars. In the bottom of each jar, place 1Tbs. dressing.
  2. Add 1/4 can of beans to each jar. Layer into each jar 6 grape tomatoes, 1 cucumber, 1 pepper, 1/4 broccoli and cauliflower
  3. Screw on the top and place in the fridge. Good for 4-5 days.

Turkey Wings

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Turkey Wings
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Servings
Ingredients
  • 6 Turkey drumsticks and/ or wings
  • BBQ Sauce:
  • 6 oz tomato paste
  • 3/4 cup apple cider vinegar
  • 1/4 cup brewed coffee
  • 1 tbsp honey
  • 1 tsp hot sauce like Tobasco
  • 1-2 cloves garlic minced
  • 1 tbsp Oregano fresh or 1 tsp dried
  • 1 tsp Bragg's Amino's
  • 1/8 tsp dried mustard
Servings
Ingredients
  • 6 Turkey drumsticks and/ or wings
  • BBQ Sauce:
  • 6 oz tomato paste
  • 3/4 cup apple cider vinegar
  • 1/4 cup brewed coffee
  • 1 tbsp honey
  • 1 tsp hot sauce like Tobasco
  • 1-2 cloves garlic minced
  • 1 tbsp Oregano fresh or 1 tsp dried
  • 1 tsp Bragg's Amino's
  • 1/8 tsp dried mustard
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Instructions
  1. Pre heat oven to 350 degrees.
  2. Whisk BBQ ingredients together in a saucepan over medium heat until well blended. Remove from heat and set aside.
  3. Grease large oven safe pan or casserole dish. Place turkey pieces in pan or dish. Add sauce over meat and cover. Place in oven and bake for 1 hour. Reduce heat to 250 degrees and bake for 2 hours or until desired tenderness is reached.
  4. Serve with brown and seasonal vegetable.

Tuscan Stuffed Mushrooms

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Tuscan Stuffed Mushrooms
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Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
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Instructions
  1. Preheat oven to 375 degrees. Grease large baking sheet.
  2. Combine bruschetta and cheese in medium bowl. Fill each mushroom with mixture and place on baking sheet.
  3. Bake for 20 minutes. Transfer mushrooms to serving platter and top with basil.

Open Face Veggie Sandwich

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Open Face Veggie Sandwich
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Servings
Ingredients
  • 4 4-inch (small) whole grain tortillas or flat bread
  • 1 medium squash (or two small) thinly sliced.
  • 8 large kale leaves torn into bite sized pieces
  • 4 tbsp Asiago cheese grated
  • 1 clove garlic minced
  • 1 tbsp herb fresh, chopped
  • 1 tbsp white wine
  • 1 tbsp water
  • 2 tsp olive oil
  • 1 tsp butter
  • Pepper
Servings
Ingredients
  • 4 4-inch (small) whole grain tortillas or flat bread
  • 1 medium squash (or two small) thinly sliced.
  • 8 large kale leaves torn into bite sized pieces
  • 4 tbsp Asiago cheese grated
  • 1 clove garlic minced
  • 1 tbsp herb fresh, chopped
  • 1 tbsp white wine
  • 1 tbsp water
  • 2 tsp olive oil
  • 1 tsp butter
  • Pepper
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Instructions
  1. Heat 1 tsp oil in large skillet over medium heat. Add squash in a single layer and brown (about 2 mins). Flip squash to brown other side and sprinkle herbs. (To reduce fat, roast the squash) Cook another 2 mins until browned.
  2. Remove squash, add a tsp oil and place kale, garlic and pepper in pan. Toss until the kale is coated with oil, reduce heat to low.
  3. Add wine and water, toss, cover and cook for 5 mins or more to desired consistency. Remove kale, turn heat to medium.
  4. Add bread, brown for about a min. Flip bread. Turn heat off, but leave the pan on the burner.
  5. Place a layer of squash on the bread, ¼ of the kale to each and a tbsp of cheese.
  6. Cover and leave until cheese is melted. Yummm!!

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Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.