Course: Side Dish

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.

Kale Cranberry Salad

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Kale Cranberry Salad
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Prep Time 15 minutes
Servings
Ingredients
  • 1/2 bunch Fresh kale
  • 1/2 fresh lemon
  • 1/2 tbsp Walnut oil
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tsp local honey
  • 1/2 tsp fresh thyme leaves
  • 1/2 tsp salt to taste
  • 1/4 cup dried cranberries
  • 1/3 cup chopped walnuts
  • 1/4 cup crumbled feta cheese optional
Prep Time 15 minutes
Servings
Ingredients
  • 1/2 bunch Fresh kale
  • 1/2 fresh lemon
  • 1/2 tbsp Walnut oil
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tsp local honey
  • 1/2 tsp fresh thyme leaves
  • 1/2 tsp salt to taste
  • 1/4 cup dried cranberries
  • 1/3 cup chopped walnuts
  • 1/4 cup crumbled feta cheese optional
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Instructions
  1. Wash kale and tear leaves into bite sized pieces. Place in large bowl.
  2. For the dressing, squeeze juice from lemon into a small bowl. Add oils, honey, thyme and salt. Whisk until mixed well.
  3. Drizzle dressing over kale. Massage dressing into kale with hands to soften the leaves.
  4. Add cranberries, walnuts and feta cheese. Toss well and serve.

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.

Marinated Roasted Brussels Sprouts

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Marinated Roasted Brussels Sprouts
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Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 2-4 hours
Servings
Ingredients
  • 1 lb brussels sprouts washed
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Balsamic Vinegar
  • 1 tsp honey
  • 2 tbsp chopped fresh herbs
  • 4 cloves garlic peeled
  • 1/4 tsp salt optional
  • 1/8 tsp freshly ground black pepper
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 2-4 hours
Servings
Ingredients
  • 1 lb brussels sprouts washed
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Balsamic Vinegar
  • 1 tsp honey
  • 2 tbsp chopped fresh herbs
  • 4 cloves garlic peeled
  • 1/4 tsp salt optional
  • 1/8 tsp freshly ground black pepper
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Instructions
  1. Smash garlic cloves with flat side of knife.
  2. In a large bowl, combine all ingredients except brussels sprouts and mix well.
  3. Trim stems from brussels sprouts and cut them in halves or if large, cut in quarters. Add to marinade and toss to thoroughly coat them.
  4. Marinade for 2-4 hours, tossing occasionally.
  5. Preheat oven to 400 degrees.
  6. Transfer to baking sheet, arranging in a single layer and bake for about 35 minutes, checking and flipping them every 12 minutes until browned and loose leaves are crispy.

Collards & Tomatoes

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Collards & Tomatoes
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Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 tsp butter
  • 1 tsp olive oil
  • 2 cloves garlic minced
  • 3/4 `tsp paprika
  • 1/8 tsp red pepper flakes
  • 2 cups packed, torn collard green leaves
  • 1 cup diced tomatoes with no added salt, if canned
  • 1 tbsp soy sauce
  • 2 tbsp red wine
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 tsp butter
  • 1 tsp olive oil
  • 2 cloves garlic minced
  • 3/4 `tsp paprika
  • 1/8 tsp red pepper flakes
  • 2 cups packed, torn collard green leaves
  • 1 cup diced tomatoes with no added salt, if canned
  • 1 tbsp soy sauce
  • 2 tbsp red wine
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Instructions
  1. In large skillet, melt butter over medium high heat and add olive oil.
  2. Sautee garlic and spices for about 1 minute.
  3. Add collards, stirring until leaves are coated.
  4. Stir in tomatoes, soy sauce and wine.
  5. Reduce heat to simmer, cover and cook for 30 minutes or longer to desired consistency, occasionally stirring. Add water as needed.

Apple Walnut Salad

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Apple Walnut Salad
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Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
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Instructions
  1. Combine the 4 dressing ingredients and whisk until blended. Add salt and pepper to taste. Set aside.
  2. On a large plate or platter, layer lettuce and apples onto the platter. Sprinkle onion, walnuts, cheese, cranberries and parsley on top.
  3. Drizzle dressing over the salad and serve immediately.

Roasted Green Beans with Thyme

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Roasted Green Beans with Thyme
Best fresh from the garden!
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Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
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Instructions
  1. Preheat oven to 425 degrees
  2. Lay beans out on baking sheet and drizzle oil over them. Season with thyme, salt and pepper. Toss the beans to coat them evenly. Spread in a single layer.
  3. Place on a rack in the lower third of oven. Bake 10 minutes then flip the beans, sprinkle with garlic and bake 5 more minutes until softened and browned.
  4. Remove from oven, sprinkle with cheese and serve.

Curried Kale

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Curried Kale
A fast and simple side dish which compliments everything.
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Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
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Instructions
  1. Heat pan on medium high heat. Add oil and sauteé onions and kale until kale is limp.
  2. Stir in garlic, curry, ginger and pepper and cook for 1 minute.
  3. Add the rest of the ingredients, cover, reduce heat to low and cook for 15 minutes.

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.

Cucumber & Tomato Salad

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Cucumber & Tomato Salad
Choose garden fresh ingredients for this classic summer salad.
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Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
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Instructions
Salad
  1. Toss the sliced cumbers, tomatoes and basil together in a bowl.
Marinade
  1. Whisk oil, vinegar, garlic and pepper together. Add to salad and toss. Refrigerate until ready to serve.
Optional
  1. Sprinkle with a finishing salt (or any salt) and toss.

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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.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(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.