Cooking Your Way to Gorgeous by Scott-Vincent Borba

Author:Scott-Vincent Borba
Language: eng
Format: mobi, epub
Tags: facials, age-reversing, age, cooking, your way, fabulous, homemade, gorgeous, skin, superfoods, recipes
Publisher: Health Communications, Inc.
Published: 2013-06-13T21:00:00+00:00

Black Bean–Oatmeal Burgers

Makes 8 Burgers

For something totally different that mimics the experience of burger eating, but with less fat calories and more protein and fiber, try these bean burgers. They are very satisfying and vegan-friendly.

Ingredients:

1 (14.5-ounce) can diced tomatoes, drained well

1 (15-ounce) can black beans, drained well—fiber

1 cup fresh cilantro

2 teaspoons ground cumin—skin-care ingredient

3 cloves garlic, minced—heart healthy

2 green onions, thinly sliced

1/3 cup shredded carrots—vitamin A power food

1-3/4 cups rolled oats

Preparation:

1 Preheat the oven to 400°F.

2 Add all the ingredients to a food processor and mix well. Form 8 patties and press them flat on a parchment-lined baking sheet.

3 Bake for 20 minutes. Carefully turn over and bake for another 15 minutes. Eat right away or let cool and freeze.

Pinto Bean–Chipotle Tacos

Makes 2 Tacos

Pinto beans are from Peru. They are an excellent source of fiber and protein. And who doesn’t love tacos? And if I may spill the beans here: pintos are fat-free and loaded with vitamins, iron, and several minerals. The manganese and copper present in the beans are important cofactors of the oxidative enzyme. This enzyme helps disarm free radicals, which cause aging. Lots of power in the tiny pinto bean.

Ingredients:

2 medium onions

2 cloves garlic, minced

2 (6-ounce) cans pinto beans, low sodium, rinsed, and drained

3/4 cup chicken broth, low sodium (or vegetable)

1-1/2 teaspoons finely minced chipotle chile peppers in adobo sauce—a powerful seasoning that adds heat

2 red bell peppers, sliced into thin strips

Salt and pepper, to taste

8 corn tortillas, use lard-free option—niacin

Preparation:

1 Generously coat a medium saucepan with oil spray and heat over medium heat.

2 Finely dice 1/2 of 1 onion and put the diced onion in the saucepan along with the garlic. Sauté until the onions are tender and translucent, about 5 minutes.

3 Add the beans, broth, and chipotle and bring the mixture to a boil. Reduce the heat to medium-low and simmer for 10 to 15 minutes, or until most of the liquid has evaporated.

4 While the beans are simmering, generously coat a skillet with oil spray and heat over medium heat. Thinly slice the remaining 1-1/2 onions and add them to the skillet along with the bell peppers. Sauté the onions until soft and the peppers until slightly browned, about 10 minutes.

5 Using a potato masher, roughly mash the bean mixture (make it as smooth or chunky as you like). Season with salt and pepper, to taste. (If you’re using regular canned beans with added salt, you shouldn’t need to add any salt to the recipe.)

6 Heat a small skillet over medium heat for warming the tortillas. Place 1 tortilla in the pan and heat for 10 to 15 seconds. Flip the tortilla over and heat for another 10 to 15 seconds, then transfer it to a plate. Repeat with the remaining tortillas.

7 Fill each tortilla with about 1/4 cup of the bean mixture. Top with the sautéed peppers and onions and any other preferred toppings.

Hearty Lentil Soup

Makes 4 Servings

Hero Recipe!

For body tone and texture, this very affordable and functional little legume can work wonders. Perhaps you cook with them already, or maybe you are new to these tiny lens-shaped protein pods.

Download

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