You are what you eat, as the saying goes. Healthy eating plays a big role in a healthy lifestyle. And it can actually make each meal something you look forward to. See for yourself. Try these two great-tasting and health-conscious recipes, just to whet your appetite. And if you'd like even more inviting ideas, sign up for the RENEW program.
Black Bean Soup
Here's a hearty dish with a healthy touch. This black bean soup is full of flavor and perfect for a cold day — or even a warm one.
Ingredients
• 2 cups dried black beans, sorted, washed, and drained
• Water
• 8 cups low sodium, fat-free chicken stock, broth, or water
• 1 teaspoon dried thyme
• 1/2 teaspoon ground cumin
• 1 teaspoon minced garlic (as tolerated)
• 1 red bell pepper, chopped
• 1/2 cup shredded carrots
• 2 bay leaves
• Salt to taste
• 1/4 cup chopped cilantro, optional
• Fat-free sour cream, garnish (as tolerated)
Directions
Place the beans in a large bowl and cover with water. Soak them for 5 hours or overnight. Drain, rinse, and drain the beans well.
Place the drained beans in a large pot and add broth, thyme, cumin, garlic (if using), bell pepper, carrots, bay leaves, and salt. Bring the liquid to a boil, reduce heat to a simmer, cover, and cook for 1 1/2 hours, until the beans are tender, adding more liquid if the soup is too thick.
Adjust seasonings to taste and serve hot with a bit of cilantro and a dollop of sour cream.
Makes 4-6 servings.
Apricot Ginger-Glazed Turkey Breast
A turkey dinner doesn't have to be smothered in gravy to be delicious. Here's an alternative you won't want to wait until Thanksgiving to try.
Preheat oven to 400ºF. Place turkey breast, skin-side up, in a small roasting pan.
Pour the broth around the turkey. Brush olive oil all over turkey and sprinkle with salt.
Roast the breast, uncovered, for about 30 minutes. Reduce heat to 350ºF and continue cooking for 30 minutes more, basting once or twice with the broth and drippings, as they collect.
Meanwhile, combine nectar, preserves, soy sauce, gingerroot, and parsley in a small saucepan over medium-high heat. Bring to a boil, reduce heat, and cook for 5 minutes, stirring occasionally.
Brush glaze over turkey. Continue to roast turkey, basting two or three times, for 30–40 minutes more, uncovered, until meat thermometer registers 180ºF or until juices run clear when the thickest part of the breast is pierced with a fork.
Transfer the breast to a platter and let stand 5 minutes before carving, or remove each breast half from the bones and cut into thin slices against the grain before serving it with pan juices spooned over.
Makes 8-12 servings.
Both recipes from the book Eating for Acid Reflux: A Handbook and Cookbook for Those with Heartburn.
