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Compliant Mexican Rice Bowl

3/14/2022

Consuming beans on a regular basis is associated with a lower risk for heart disease, cancer and type II diabetes. The tasty lime juice helps you absorb more iron from this meal.

This recipe makes four servings. So, you can store it in your fridge and take out your serving every day.

Ingredients:

4 cups premade brown rice

A little purified water for ‘frying’
4 cloves of garlic, minced of chopped finely
2 cans pinto or black beans, rinsed or 2 cups pre-cooked beans
2 bell peppers, diced
1 jalapeño, chopped (optional)
1 tsp. chili powder
1 tsp. cumin
No salt seasoning and pepper to taste

8 cups Romaine lettuce, washed and chopped. (2 cups per serving)
Juice of 2 limes (1/2 a lime per serving)

Optional:

For more bite, add red onion to the lettuce
Top with chopped cilantro if you like it

Method:

Pre-make your brown rice and store in a 4-cup container.
Heat a little water in a pot over medium heat.
Add the garlic and cook for about a minute until fragrant.
Add the beans, peppers, jalapeño, chili powder and cumin. Stir to combine and heat until warm.
Stir the brown rice into the bean mixture. Add no salt seasoning and pepper, and season to taste. Add extra spice to taste, including a dash of cayenne pepper, if you're up for it!
Let cool and store in 4 containers.
Heat up the serving in the microwave (about 3-4 minutes)
Serve over a bed of fresh romaine lettuce and top with lime juice. Add red onion and cilantro if using.

Go here to print this recipe: recipe_compliant_mexican_rice_bowl.rtf

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Compliant Roasted Vegetables

3/6/2022

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It's more exciting than it sounds. I like to make this when I have a lot of vegetables in the fridge that I need to use up before they turn. When they are cooked and cold, they are a great addition to your salad.

Ingredients:
(try to use organic ingredients where possible)

1 large onion, sliced lengthwise
1 red or yellow pepper, sliced lengthwise and then halved
1 cup broccoli florets and/or broccoli stems (don't throw away the stems, they are delicious and somewhat milder than the florets. Just cut off the outside of the stem and then slice.)
1 Portobello mushroom, sliced and then cut in half. (I like them for their chewy, meaty texture.)
10 turns of pepper
1 Tbs. Mrs. Dash Original Blend

Method:

Just slice the washed vegetables and layer them in the dish starting with the onion, then peppers, then broccoli, mushroom and seasoning. If you are afraid of sticking, line the dish with parchment paper. Cover and bake for approximately 30 minutes at 350 degrees.

Nutritional Information:

Mrs. Dash products are good for anyone with high blood pressure, water retention and those who want to avoid salt.
Onions improve blood circulation, disperse cold, damp and mucus from the system and help detoxify. Their bioflavonoid quercetin, a potent anticancer agent, is not destroyed by cooking. Onions have antioxidant, anti-inflammatory, antibiotic, and antiviral properties and help remove parasites and heavy metals from the system. They help treat the common cold, constipation, heart disease, and diabetes. Choose red or white onions over the sweeter yellow onion if you are watching your sugar intake.
Bell peppers act upon the stomach and kidneys and support blood circulation. They are a nutrient-dense vegetable and contain zeaxanthin, which helps prevent cataracts. They are an excellent source of Vitamin C, beta carotene, vitamin K, thiamine, folic acid, and vitamin B6.
Warnings about bell peppers - Commercial bell peppers are treated with pesticides, herbicides, fungicides, and fumigants and these chemicals can't be washed off. That's why they are on the dirty dozen of vegetables you need to buy from an organic source. Organic is very expensive so try for a local organic source in season or look for a frozen organic bell pepper if money is tight. Also, they are part of the nightshade family of vegetables so avoid them if you have an arthritic-type condition.
Broccoli supports the liver, spleen, stomach and bladder. It helps with eye inflammation. Broccoli has anticancer, anti-fungal, antiviral, and antibacterial properties. Broccoli contains twice the vitamin C as an orange and is a superior source of vitamin A and K. It has almost as much calcium as whole milk-and its calcium is better absorbed.
Warnings about broccoli - If you have a thyroid condition, do NOT eat raw broccoli. Broccoli is a goitrogenic vegetable that can affect the thyroid gland. You can lightly steam it or prepare it like in this dish.
White, Cremini and Portobello mushrooms help discharge toxins and mucus. They act upon the large and small intestine, lungs and stomach. They are nearly 90% water, low in calories, and high in B vitamins. Warning: Don't eat RAW common mushrooms as they contain carcinogenic compounds which are destroyed in cooking.

Reference for Nutritional Information: Rebecca Wood, The New Whole Foods Encyclopedia, Penguin Books, New York, New York, 2010.

Go here to print this recipe: compliant_roasted_vegetables.docx

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Compliant Italian Vegetables

3/1/2022

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This recipe makes about 8 cups so it is a super easy way to have your side dish of vegetables ready to go. To extend Lentil Bolognese over rice, I can now cut down on the rice and add two cups of these vegetables to the dish to lower the calorie density even further.

Ingredients:

1 large onion, cut into cubes
2 garlic cloves, roughly chopped
2 small or 1 large zucchini, peeled and cut into cubes
1 bell pepper, sliced or diced
6-8 fresh mushrooms, sliced
½ - ¾ cup low sodium vegetable broth (preferably organic)
1 large handful spinach leaves, chopped
1 Tbs. Italian Seasoning (no salt added)

Method:

In a wok or large skillet, heat a little vegetable broth on medium high.
Add onion and garlic to the pan and cook quickly until the onion is soft.
Add zucchini, pepper, mushrooms, and vegetable broth.
Cover with a lid and let cook for 5 minutes and then stir.
Add spinach and Italian seasoning to the top of the zucchini mixture. Put the lid back on and steam for about 2 minutes until the spinach wilts.
Stir to mix and serve hot. Or let cool and store in the fridge in glass containers.

Go here to print this recipe: recipe_compliant_italian_vegetables.docx

Here's the link for the Lentil Bolognese sauce:
www.karenwarwickrhn.com/recipes/compliant-lentil-bolognese-sauce

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BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE

Compliant Mexican Rice Bowl

Compliant Roasted Vegetables

Compliant Italian Vegetables

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BREAK THE CYCLE RECIPESALL SALT, OIL & SUGAR FREE

Compliant Mexican Rice Bowl

Compliant Roasted Vegetables

Compliant Italian Vegetables

Archives

Categories

BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE