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Crockpot Black Beans & Rice Soup

Posted by: Kristina Evans | Comments (0)

1lb       black beans
2tbs     plain yogurt
1tbs     extra virgin olive oil
1          onion, chopped
1          red bell pepper, seeded and chopped
4          garlic cloves, minced
2cps     brown rice
1can     tomato paste
2tbs     chili powder
1tbs     cumin
1tbs     oregano
4cps     chicken broth
8cps     water (more if you want a “soupier” consistancy)
salt and pepper to taste

Begin by looking through the beans for any stones.  Rinse them thoroughly.  Place the beans in your crockpot. Cover the beans with water; add 2tbs plain yogurt (this will help the amino acids in the beans that can cause us some digestive problems to begin breaking down and increase the nutrient availability of the beans.)  Allow the beans to soak overnight.

First thing in the morning, rinse the beans thoroughly and return to the crockpot.  Place a medium sauté pan over medium-high heat.  Pour in olive oil and sauté the onion and bell pepper until the onion is translucent; 4-5 minutes.  Add garlic to the pan and sauté for 1 minute more.  Remove the pan from the heat.  Add the sautéed vegetables to the crockpot.  Pour in the chicken broth and add water.  Set the crockpot to low and allow the beans to cook until the afternoon.

In the early afternoon stir in the rice, tomato paste, chili powder, and cumiIMG_4480n.  Set the crockpot to high heat and cook until dinnertime. Right before you serve season to taste with salt and pepper.

Leftovers freeze wonderfully!

Another variation for the leftovers would be to serve these beans as burrito filling.

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Categories : Dinner, Real Food!
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Weekly Meals 11/2-11/6

Posted by: Kristina Evans | Comments (0)

I really can’t believe it’s November!!  Time is flying by and I’m really feeling the transition from summer “light” meals to heartier comfort foods.  In season at the farmers market are beautiful apples, squash, and potatoes, a true bounty of harvest.  Here in California we are blessed with a year-round farmers market, but for those you in colder regions you can still get some great produce at great prices in the supermarkets.

We are a little busier this week so I’ve tried to take that into account for my meals, focusing on more quick “go to” types of meals.

Monday: Crockpot Black Bean & Rice Soup This is a great “go to” frugal meal utilizing ingredients  most of us have in the pantry.  Just remember to start soaking the beans on Sunday night so they are ready to cook in the morning.  I’ll serve this with a Caesar Salad.

Tuesday:  Creamy Chicken with Mushrooms and Spinach I’ll serve this over pasta with a side of  Broccoli with Garlic and Lemon.

Wednesday:  Taco Night My kids love taco night!  I brown organic ground beef (my super market has a great line of organic meats that I often find with clearance prices of less than $4 per pound.)  I brown the beef with chopped onions and bell pepper then season it up with chili powder, cumin, and a secret ingredient. Finally, I add drained and rinsed red kidney beans.  These tacos have great nutrition.  If red meat is something you leave out of your diet, then you can certainly make these with ground turkey.  I buy all natural taco shells and let the girls top their tacos with their favorites… lettuce, tomato, cheese, & salsa.

Thursday:  Salmon Salad Sandwiches with Wasabi Mayo These are so simple to make, just like a tuna salad, but with increased heart healthy omega-3’s and monounsaturated fats.  I like to put the salad on our favorite organic whole grain bread with sliced red bell pepper, avocado and arugula.  Serve these with frozen, thawed organic edamame.  ( I found this recipe in the Flat Belly Diet.)

Friday:  Grilled Teriyaki Chicken Drumsticks Super simple and kid friendly.  When I find drumsticks on sale I buy them and separate them into zip-top bags with marinades I know the kids will enjoy.  I like to serve these with brown rice and sauteed vegetables.

Hope you enjoy these meals from my kitchen to yours!

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