New England Cod Chowder

with Yukon Potatoes, sweet corn,

yellow peas, white wine, and rich cream.

Prep. Time: 15 minutes
Cook Time: 20 minutes

Total Time: 35 minutes
Servings: 4 servings

Ingredients:

• 1 t. salt, divided
• 1 t. pepper, divided
• 12 oz. (2 fillets) cod
• 5 oz. (2-3) Yukon potato, diced
• ¼ c. (1 stalk) celery, diced
• ¼ c. (1 med. size) shallot, diced 
• 1 t. (1 clove) garlic, minced
• 2 oz. white cooking wine
• 3 c. water
• 4 oz. heavy whipping cream
• 3 oz. corn kernels
• 1 c. Yellow Pea Flakes
• 2 -3 parsley sprigs, minced
• ¼ c. croutons

Directions:

1. In a large pan, heat olive oil. 
2. Pat cod dry, season both sides with salt & pepper.
3. Add cod to the hot pan, sear each side until browned. (2-4 minutes per side) 
4. Transfer cod to a plate and reserve pan. Remove cod gently, it may stick to the pan.
5. In the pan used to cook cod, add 1 t. olive oil. Then add diced potatoes, celery, shallots & minced garlic to hot pan. Cook until tender. (1-2 minutes)
6. Add white wine & water to the pan. Bring to a slow boil, then cover and simmer. (5 minutes)
7. Add heavy whipping cream, corn, Yellow Pea Flakes, ¼ t. salt & ¼ t. pepper to pan. Return to boil and cook until slightly thickened. (2-3 minutes)
8. Divide cod into large pieces.
9. Remove from heat, stir in cod.
10. Garnish with parsley & croutons. 
11. Serve.

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Sue's Burrito Bowl



Prep. Time: 5 minutes
Cook Time: 5 - 10 minutes

Total Time: 10 - 15 minutes 
Servings: 2 - 4 servings

Ingredients:

• 2 cups rice (brown or white)
• 2 cups water
• 1 bunch Cilantro
• 1 cup Black Bean Flakes (or other desired bean flake)
• 1 ear corn (cooked)

Garnishment options:

• Sour cream
• Salsa
• Lettuce
• Avocado (or guacamole)
• Shredded Cheese
• Cilantro Lime Avocado Dressing

Directions:

1. In a food processor pulse together water and cilantro.
2. Use this water to cook rice according to box instructions.
3. Boil water, add Black Bean Flakes and let sit 5 minutes (if too thick add more water).
4. Put ¼ of cooked rice in the bottom of the bowl, add ¼ of the Black Beans Flakes use garnishments as desired.

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Crispy Bean Tacos

Your new favorite snack!

Prep. Time: 5 minutes
Cook Time: 7 minutes

Total Time: 12 minutes
Servings: 2 servings

Ingredients:

• ¼ c. bean flakes
• Pinto Bean Flakes, Seasoned
• Chipotle Black Bean Flakes
• Black Bean or Pinto Bean Flakes seasoned to taste.
• ¼ c. water
• 4 corn tortillas
• 2 - 4 T. olive oil
• ½ c. grated cheese (your choice)
• cherry tomatoes (optional side)
• sour cream (optional side)
• avocado or guacamole (optional side)

Directions:

1. Add olive oil to a pan, heat to medium.
2. In a microwave-safe dish, add water to bean flakes and microwave on high for 1 minute. 
3. Spread rehydrated bean flakes on half the corn tortilla and top with cheese.
4. When the olive oil has heated, gently place the tortillas with beans and cheese in the pan. After a few seconds, when the tortilla has softened, fold the unfilled half of the tortilla over. Fry until golden and crispy. (1-2 minutes) Turn taco over and fry until that side is golden and crispy. (1-2 minutes)
5. Cover a plate with paper towels, remove the tacos and place them on the paper towels to absorb the excess oil.
6. Place the tacos and selected sides on a plate. Serve.

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Eggless Oatmeal Cookies

A new twist, on an old favorite.

Prep. Time: 10 minutes
Cook Time: 8 minutes

Total Time: 18 minutes
Servings: 12 cookies

Ingredients:

• ½ c. (1 stick) butter
• ½ c. brown sugar
• ½ c. granulated sugar
• ½ c. milk
• ½ t. vanilla
• 1 t. baking powder
• 1 c. oatmeal
• 1 c. flour
• ⅓ c. Garbanzo Bean Flakes

Directions:

1. Pre-heat oven to 350°.
2. Cream together butter, brown sugar, granulated sugar, and vanilla. 
3. Add milk, mix until smooth. 
4. Mix in baking powder, then slowly add flour and Garbanzo Bean Flakes. 
5. Scoop spoonfuls of batter onto baking sheet and bake at 350° until cookie bottoms are golden brown and tops look firm. (8 minutes)
6. Let sit 5 minutes and serve.

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Stuffed Bell Peppers 

 Recipe submitted by Jared, OR. 

Stuffed with zucchini, beans, rice, corn, spices, and topped with cheese, tomatoes & sour cream!

Prep. Time: 15 minutes
Cook Time: 20 minutes

Total Time: 35 minutes
Servings: 12 servings

Ingredients:

• 1 t. cayenne pepper
• 4 t. chili powder
• 1 t. garlic powder
• 1 t. salt
• 2 sm. zucchini, halved and sliced
• 15 oz. (1 can) corn, drained
• 1 T. olive oil
• 6 lg. bell peppers, halved
• 1 c. rice, cooked
• 1 c. Black Bean Flakes
• 1 c. water
• 15 oz. (1 can) enchilada sauce
• 16 oz. (1 can) chile sauce or enchilada sauce
• 2 c. grated cheese, divided (your choice)
• 1 - 3 tomatoes, diced (topping)
• sour cream (topping)

Directions:

1. Pre-heat oven, 400°, and prepare ingredients.
2. Cook rice according to box directions. 
3. Add water to Black Bean Flakes, mix. Set aside.
4. Combine cayenne pepper, chili powder, garlic powder, and salt in a dish, divide. Use half of the seasoning on the beans.
5. Toss zucchini and corn in olive oil with half the seasoning. Spread out on a baking sheet. Roast at 400° until vegetables are soft but not mushy. Set aside, reduce oven temperature to 350°.
6. In a lightly oiled casserole dish lay out the halved bell peppers. Scoop in a layer of beans, sprinkle cheese, add a layer of rice, fill with roasted vegetables. Pour enchilada/chile sauce over the top of all of the bell peppers. Top with another layer of cheese.
7. Cover baking dish with foil and bake at 350° for 30 minutes, or until bell peppers are tender when pricked with a fork and cheese is melted. Serve.

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I LOVE hummus! It's so cheap, easy to make, versatile, and comes in a variety of flavors. If you think you don't like hummus you might want to give it another shot.

I tried hummus years ago, it was terrible. For years I'd decline anytime someone offered me hummus. A couple of years ago my sister got me to try some, and it was delicious! I was shocked. I've discovered that hummus, like potato salad, has so many variations that there'll be some you love and some you hate. I found a brand I liked for lunch or snacks but, when I looked at the ingredients, it wasn't as healthy as I'd thought. When I mentioned it to my sister, Sue, she's like "just make your own" and I'm thinking "I don't have time." It turns out that I had everything I needed and it only takes 5 minutes to make!

Ingredients:

• 1 c. Garbanzo Bean Flakes (501550)
• 1 c. water 
• 1 t. lemon juice
• 2 T. olive oil
• 1 clove garlic
• ½ t. salt
• 2 T. tahini or (2 drops sesame oil)

Directions:

1. In a food processor combine 1 c. Garbanzo Bean Flakes (501550), 1 ¼ c. water, 1 t. lemon juice, 2 T. olive oil, 1 garlic clove, ½ t. salt and 2 drops sesame oil (or 2 T. tahini). Blend. If it is too dry, continue to add water by the tablespoon until you reach the desired consistency. 
2. Refrigerate.

Add:

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Ways to Use Hummus -

Slightly Spicy Black Bean Burgers

When you're tired of salads on #meatlessmonday,

give these slightly spicy black bean burgers a try.

Black beans, chili, and Sriracha combine to make a burger as good as any double patty cheeseburger!

Prep time: 15 minutes
Cook Time: 35 minutes

Total Time: 50 minutes
Servings: 4-8

Ingredients:

• 3 c. or ½ lb Black Bean Flakes
• 3 c. water

• 1 c. Panko or breadcrumbs, seasoned
• ¼  white onion, grated
• 1 egg
• ½ t. chili powder
• salt & pepper (½ t.) 
• Sriracha (1 t.)
• Colby Jack cheese
• olive oil (for frying)
• butter (for grilling)
• hamburger buns, rolls or other bread (I used Onion Hamburger Buns.)
• mayonnaise
• lettuce 
• tomato, sliced
• red onion, sliced
• avocado, sliced or mashed
• other favorite toppings

Directions:

1. In a large bowl, add to Black Bean Flakes. Mix.
2. Add the Panko (breadcrumbs), grated onion, egg, and chili powder. Add salt, pepper, and Sriracha to taste or as suggested. Mix, set in the fridge for 5 minutes.
3. Form patties, according to bun size. (Wrap extra patties and freeze to use later.) Return to fridge for 5 minutes.
4. Heat pan over medium-high heat, add oil. Preheat oven to 350° F.  Fry the burgers 5 minutes on one side.
5. While burgers cook, butter buns, set face down on a cookie sheet, and bake for 5 minutes.
6. Flip burgers. Wait 2 minutes, top burgers with cheese. Cover pan, cook for 3 more minutes.
7. Take buns from the oven, place patty on bottom bun, add toppings, and spread Sriracha and mayonnaise (mixed to desired heat) on the top bun.
8. Serve.

How to Roast Red Peppers

Roasting peppers brings out their sweetness and adds a smokey flavor. Roasted peppers add flavor and texture to many dishes. Canned peppers are stored in a preservative that changes the flavor, try roasting them at home.

Prep. Time: 10 minutes
Cook Time: 25 minutes

Total Time: 35 minutes
Yield: 6 per sheet

Ingredients:

• 6 Peppers
• 3 - 4 t. neutral flavored oil (grapeseed or extra virgin olive oil)

Directions:

1. Preheat oven to 400° F.  Wash and dry peppers. Line a baking sheet with foil and spray lightly with olive oil (or grapeseed) or drizzle and smear across foil.
2. Place whole peppers on baking sheet and roast for 20-25 minutes, turning a quarter turn every 5 minutes.  The peppers will be ready when the skin is charred and blistered. 
3. Pull peppers from oven and cover with foil for 15 minutes.
4. Peel skin from peppers, discard.  Slice open peppers and remove seeds. Use peppers.

Substitute: 

• Canned or jarred roasted peppers.

How to Make Tahini 

Tahini is a staple in Middle Eastern fare.  It is a creamy paste or sauce, made from ground toasted or raw sesame seeds.  Tahini is similar to peanut butter in texture and is used to enhance the flavor of may Middle Eastern dishes.  Other uses for Tahini are as a sandwich spread, pasta sauce, salad dressing, topping for falafel or as an ingredient.  Many hummus, dip, and dessert recipes call for hummus.

Walking Bean Tacos

Party for 20, tomorrow!?!  No problem.

Walking Bean Tacos are the perfect party food.              Really easy to make, easy to clean up and terrific for leftovers!



Ingredients:

• 20 individual chip bags (Classic FritoLay)
• 2 cups Chipotle Bean Flake
• 2 cups Pinto Bean Flake (or other desired bean flake)
• 5 cups boiling water
• 2 lbs. taco meat (see recipe)

Garnishment options: 

• Sour Cream
• Salsa
• Tomatoes
• Lettuce
• Avocado
• Guacamole
• Shredded Cheese
• Cilantro Avocado Lime Sauce
• Jalapeno Slices
• Onions
• Olive Slices
• Bell Pepper

Directions:

1. Grab a Chip Bag
2. Crush Chips (before you open the bag)
3. Open the Bag
4. Pile on the Toppings.

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Black Bean Burgers

with Sriracha Mayonnaise

Veggie burgers often get a bad rap. Not ours. Made with black beans, soy sauce and sesame seeds, they’ve won over even our toughest meat-loving critics. Could be thanks to the sriracha that seasons both the patties as well as the special sauce that we spread on the toasted brioche buns. Topped off with cilantro sprigs and marinated cucumbers, these burgers are a hearty, oh-so-satisfying vegetarian meal in themselves. Cook, relax, and enjoy! - Marley Spoon & Martha 

Prep. Time: 30 minutes
Cook Time: 10 minutes

Total Time: 40 minutes
Servings: 4 servings

 Ingredients:

Directions:

1. Marinate cucumbers
Mix ½ t. sugar and 2 t. wine vinegar. Wash, then slice cucumbers as thinly on a diagonal. Toss cucumbers in vinegar mixture.

2. Combine ingredients
Peel and finely chop garlic. Remove cilantro leaves from ½ the stems, then finely chop the leaves. Combine the beans with hot water and mix in the garlic, the chopped cilantro, ¾ t. salt, ¼ t. pepper, soy sauce, 1 t. sugar, 1½ t. vinegar, ½ t. sesame oil, and 1 t. Sriracha.

3. Mash and mix together
When beans are rehydrated, stir in egg and bread crumbs until combined. Refrigerate for 5-10 minutes.

4. Form patties
Form bean mixture into two patties, approx. 3-4 in. wide and 1 in. thick. Coat patties completely in sesame seeds.

5. Cook burgers
Heat remaining 2 T. sesame oil in a skillet over medium-low heat. Place the patties in the skillet and cook them 5 minutes on the first side. Flip them to the other side, cook 3 minutes. Cover the skillet and cook for another 3 minutes, or until the burgers are heated through. Stir together mayonnaise and remaining 1 t. Sriracha.

6. Assemble
Cut buns in half and toast. Mix Sriracha and mayonnaise and spread on each of the buns. Place the burgers on top. Remove cucumbers from marinade and divide among burgers then top with cilantro sprigs and top bun. Serve with radishes. Enjoy!

 Psst.  I like sweet potato fries or homemade potato chips instead of radishes.

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Key West Crab Bisque

by Michele 

Forget the chicken soup,

try some Key West flavor!

Prep. Time: 10 min.
Total Time: 25 min.
Servings: 2

Ingredients: 

• ½ c. onion, diced
• 1 c. carrot, diced
• 1 c. celery, diced
• 1 t. butter
• 14 oz. (1 can) diced tomatoes
• 1 t. Old Bay Seasoning
• 1 ½ c. Green Pea Soup Flakes
• 2 c. water
• ½ c. crab meat
• ¼ c. heavy whipping cream

Directions:

1. In a medium saucepan, add butter, onion, carrots, and celery. Heat on medium stirring occasionally until onions are soft and translucent.
2. Add tomatoes, seasoning, Green Pea Soup Flakes, and water. 
3. Cook on medium heat until carrots are soft.
4. Pour into two bowls.
5. Add 2 tbsp. of heavy cream and crab meat to each bowl.
6. Serve immediately.

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