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Phase One Legume Recipes
Turkey or Lean Beef Meatloaf
Level One
Preheat Oven: 325 F
Cooking Time: 1 hr
1/2 yellow onion chopped fine
3 cloves garlic chopped
2 tbs olive oil
2 pounds ground turkey or Extra Lean Beef
1 can white beans, rinsed, drained, and mashed
4 slices turkey bacon
1/2 cup of Heinz One Carb Ketchup
2 Tbs. Yellow mustard
3 eggs
1/4 cup Splenda
Saute the onions and and garlic in the olive oil until the aromas start to come out (about 3 minutes).
Add the 1/4 Ketchup and 1 Tbs mustard and allow iit to cook down.
Whip the eggs with a fork and pour into the turkey meat. Add the onion mixture (the mixtures will get almost slushy).
Place in a loaf pan. In a small bowl, mix remaining Ketchup and mustard with 1/4 cup Spenda and pour on top of meatloaf. T top with turkey bacon.
Cook at 325 for 1 hour. After one hour raise the oven to 425 to crisp the bacon.
Barbecue Baked Beans
Level One
1 can Navy Beans, rinsed and drained
1/2 cup diced onions
2 strips turkey bacon
1/2 - 3/4 cup Low carb Barbecue sauce
1 Tbs. Olive oil
Preheat skillit with 1 Tbs olive oil. Saute choped onions and bacon until don. Add the navy beans and low carb barbecue sauce. Heat through.
Makes 3 - 1/2 cup servings
Hummus
Level One
4 cups of dried, soaked, chickpeas, cooked, with their own liquidreserved or 4 cups of frained and rinsed canned chickpeas (garbanzos) (two 15 oz. cans)
1 small onion, minced
3 garlic cloves, minced crushed to a paste
(I crush them with koshersalt)1/4 cup tahini
3-6 Tbsp extra virgin olive oil
1/4 c. fresh lemon juice (I use limes because we grow them)
2 Tbsp. finely chopped cilantro
2 Tbs, finely chopped flat leaf parsley
2 Tbsp finely chopped mint
freshly ground pepper; taste for salt
optional roasted red pepper, chipotle or minced red serrano chile
Combine the chickpeas with 1/2 c. of their cooking liquid, or, if you are using canned chickpeas, 1/2 cup water, in a food processor or blender, with the onion, garlic, tahini, 2 Tbsp of the olive oil, andthe lemon/lime juice. Puree the mixture to a smooth paste, adding upto 1/2 cup more liquid, if necessary to get the paste to move around.
Stir in the optional herbs, season to taste with salt and pepper, andspread the hummus on a platter. If you are not serving it right away,cover it with platic wrap and keep it in the fridge. Just beforeserving, drizzle the remaining olive oil, if you wish. Serve at roomtemperature with toasted pita wedges (or not toasted, if you like).
Black Bean Brownies
Level One
1 15 oz. can unseasoned black beans, drained and rinsed
4 eggs
1 Cups Splenda
3Tbl. unsweetened cocoa powder
1 tsp. baking powder
1 TBL. vanilla
1/2 Cup dry non-fat milk
1 tsp. baking soda
1/3 Cup Smart Balance Oil
chopped nuts, optional
Preheat oven to 350. Mix all ingredients in a food processor or stick blender. Pour into an 8x8 pan sprayed with cooking spray. Bake at 350 for 30-40 minutes or until a toothpick inserted into the center comes out clean. Cover with plastic wrap to keep fresh
Chocolate Peanut Butter Brownies
Level One
1-1.25 cup cooked beans (or 1 can, rinsed and drained)
2-3 eggs
1/2 c. dry milk powder
2 T peanut butter
2 t. vanilla
1 T baking powder
3/4 cup Splenda
1/4 c. baking cocoa
1 tsp. salt if not using canned beans
Put the ingredients in the blender and blend until smooth. Spray an 8” baking pan (or individual muffin cups) with Pam, pour in the batter and bake at 350 until done (drawing away from the sides or a toothpick inserted comes out clean) (about 30 minutes for the muffins).
Gingerbread Bean Cake
Level One
1 can unflavored beans, rinsed and drained
1 c. egg substitute or 3-4 eggs
1/3 cup Canola oil
1 T instant coffee
1 tsp cinnamon
1/2 tsp ground cardamom or allspice
1/2 tsp ground ginger
1/4 tsp nutmeg
1/8 tsp ground cloves
1 tsp almond extract
1 tsp butter flavor extract
1/2 tsp lemon flavor extract
1/2 tsp orange flavor extract (optional)
1/4 tsp anise seed, crushed
1 Tbs. Blackstrap molasses
1 tsp baking powder
Put all ingredients in blender, blend until very fine. Pour into 8-inch baking pan and bake at 350 for 30-40 minutes or until done (should still be a little soft).
Basic Sweet Muffin Recipe
Level One
1 15 oz. can unseasoned black beans, drained and rinsed
4 eggs
1/3 cup canola oil
(I prefer Smart Balance oil because of the added Omega 3s)
choice of flavors (Extracts or spices: see below)
1 TBL. vanilla
3/4 cup to 1 1/4 Cups Splenda (depending on your preferred sweetness
1 tsp. baking powder
1 tsp baking soda
1/2 Cup dry non-fat milk
Preheat oven to 350. Mix all wet ingredients in a bowl and process with an immersion blender. in a second bowl, mix the dry ingrediens. Gradually incorporate the dry ingredients into the moist. Pour the batter into an 8x8 pan sprayed with cooking spray. I also bake the muffins in silicon muffin cups sprayed librally with vegetable cooking spray as a means of portion control. Bake at 350 for 30-40 minutes or until a toothpick inserted into the center comes out clean. Cover with plastic wrap to keep fresh. One recipe will make 12 regular size muffins or 6 jumbo muffins.
(One can of beans has 3.5 servings of beans evenly divided into the number of servings you eat daily. Using smaller muffins controls portions best and makes this a nice size for a high protein snack between meal snack. )
Banana Nut Miffin
Level One
1 tsp banana extract
1/2 tsp vanilla
1/4 - 1/2 tsp nutmeg
Chopped walnuts or pecans added before baking
Cinnamon Spice Muffin
Level One
1 tsp cinnamon or pie spice
1/2 tsp ground nutmeg
Chopped walnuts or pecans added before baking
Lemon Poppy Seed Muffin
Level One
1 - 2 packets of True Lemon
(True Lemon is real lemon juice dried and powdered. )
1/2 tsp lemon extract
1 Tbs freshly grated lemon peel
1 tsp. poppy seeds (stir in seeds after blending)
Orange Apricot/Cranberry Muffin
Level One
1 tsp. orange extract
1 Tbs. grated orange rind
few grinds of fresh nutmeg (1/4 tsp dried)
1 tsp vanilla
slivered almonds, walnuts or pecans
a few dried apricots, cranberries or cherries
Double Chocolate Muffins with
Hershey Sugar Free Chocolate Chips
Level One
3 Tbs.Hershey's Dark coaco powder
1 bag Hershey's Sugar Free Chocolate Chips
Chopped walnuts or pecans added before baking
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