Did you know?
Some sort of legume and cooked whole grain is the ancestral diet for most of the world.
Modified from Rip Esselstyn, Engine 2 Diet
Serves: 3-4
Prep time: variable, depending on ingredients desired
Cook time: 10 minutes, if beans and rice are precooked
Ingredients:
4 cups cooked (or two 15 ounce cans rinsed and drained) black, red or pinto beans
1-1 ½ cups of water or low sodium vegetable stock
1 tablespoon Bragg Liquid Aminos or low sodium soy sauce or tamari
1 teaspoon chile powder (more or less to taste)
2 cups / 1 can of diced tomatoes
1 cup corn, fresh, frozen or canned
1 cup red, yellow or green pepper, fresh or frozen, chopped
3 cups cooked brown rice, or other whole grain (quinoa, barley, spelt, wheat berry, etc.)
Optional ingredients
Onion, chopped
1 can water chestnuts, drained
Hot peppers diced or whole
Cilantro, chopped
Avocado as a garnish on top, sliced of diced
Salsa / hot sauce as a garnish on top
Prepare
1. Heat beans, water / vegetable stock, liquid aminos / soy sauce / tamari, and chile powder.
2. Other ingredients can be placed in separate bowls to add on top as desired in a buffet style, or mixed in and heated to have a 1 pot meal.
See the Healthy Recipes and Shopping Guide for details!
Are you ready for health?
Lifestyle Medicine
at
Memorial Health System
serving Marietta, Ohio
and the surrounding region!
Email: ddrozek@mhsystem.org
Office: 740-592-4229
FAX: 740-592-4010
