I’ve been reading Dr. Mark Hyman’s blog post titled Money, Politics, and Health Care: A Disease-Creation Economy.  Dr. Hyman talks about the fact that one pound of meat requires 2000 gallons of water and produces 58 times more greenhouse gasses than one pound of potatoes.  It takes 7000 pounds of grain to produce 1000 pounds of meat. If we all switched out one meat meal for one vegetarian meal each week, it would be the equivalent of taking half a million cars off of the road. 

In my home, we eat at least one vegetarian meal each week- mostly because it feels much more like fuel for our bodies - like we’re running a little lighter!  

I’m going to suggest one recipe of Black Beans that will be used for three meals - two of these meals are meatless.

Black Beans from Scratch
1 pound dried black beans (if you want really wonderful, creamy beans, try Rancho Gordo.com. They are worth it)
1 onion
1 carrot
1 jalapeño
2 garlic cloves
1 tsp herbes de provence
1/2 cup white wine
olive oil
sea salt

1. Soak the beans overnight.  In the morning, put them in a stovetop pot, covering them with a few inches of water.
2. ADD: 1 whole onion, 1 whole carrot, 2 cloves garlic, 1 tsp herbes de provence, 1 jalapeno pepper. Cook on low for about 1 1/2 hours until soft, but not broken down.
3. Drain, but KEEP the broth. Remove vegetables.   Add  beans to baking dish, cover almost to top of beans with broth.  Add about 1/2 cup white wine, several Tablespoons of Olive Oil, and plenty of Sea Salt.  Bake at 350 degrees, covered,  until they are soft enough to serve.

MEAL ONE- BLACK BEANS AND BROWN RICE
Black beans and brown rice combined make up a perfect protein!  Serve with a green salad, or do what I did, described above. 

MEAL TWO - CHICKEN TORTILLA SOUP (with black beans)

1 cup chopped onion
 3 boneless chicken breasts, cooked and cubed
 2 garlic cloves, minced
 1/2 tsp chili powder
 1 tsp cumin
 1 quart organic chicken stock (Costco has a good one)
 1 can diced tomatoes, undrained
 1 can chopped green chilies, undrained
 about 2 cups of your black beans from yesterday!
Sea Salt and Pepper to taste

Put all ingredients in your pot, simmer for about an hour or so while you have a glass of wine or beer with your significant other.

Serve with chopped fresh cilantro, a few tortilla chips and a little grated cheddar on top!
Add a salad for your complete meal.


MEAL THREE- BLACK BEAN TACOS

Taco Shells
 Black Beans, Warmed up
 Cheddar or monterey pepper jack cheese, grated
 Tomatoes, fresh
 avocado
 lettuce
 Salsa

Pictured at left: Chicken Artichoke Brie Soup-

I found a delicious recipe in my new cookbook, The 150 Healthiest Slow Cooker Recipes on Earth (Jonny Bowden, 2012).  As a rule, I tend to shy away from slow cooker cookbooks because recipes invariably contain Campbells cream of mushroom soup, or some gloppy fruity sauce.  This one is different.  I like Jonny Bowden anyway.  He's a nutritionist with a Ph.D, and his approach is holistic.  He uses fresh ingredients, organic or sustainable if possible, and he talks about the health benefits of his main ingredients in every recipe. 
Saturday I made Easiest Lean Artichoke Chicken. Dr. Jonny's comments  regarding artichokes read: "Artichokes are like the lobster of the veggie community- you have to really dig to get at the good parts, but in the end it's worth it.  Artichokes have a number of active chemicals with health benefits for a wide range of conditions.  These include silymarin (the active ingredient in the herb milk thistle), which has a long and distinguished resume as a potent compound that helps protect and nourish the liver. And artichokes are known for their effects on gastrointestinal upset...."


The dish was really good and was enough for 4 meals. Best of all, it is loaded with fiber.  Since I'm experimenting with Makeover-Leftovers, I opted not to cut it in half.  This afternoon I'm converting half the leftovers to a Chicken Artichoke Brie Soup. 


Easiest Lean Artichoke Chicken  
3 good sized carrots, peeled and cut into chunky slices
4 small boneless, skinless chicken breasts
1 can artichoke hearts, drained and halved
1- 6oz jar high quality artichoke hearts maninated in olive oil, undrained
1/4 cup dry white wine
juice and zest of 1/2 lemon
1/2 t. each sea salt and fresh pepper


Scatter the carrots over the bottom of the slow cooker and place the chicken in one layer on top.  Add the drained artichokes and pour the marinated artichokes and oil evenly over all.  Pour in the wine, squeeze the lemon over all and add the zest.  Sprinkle salt and pepper over all and cook on high for 2-3 hours, or on low for 3-4 hours.  
Calories 257.2: Fiber 6.8g 


I served this over brown rice.  It was flavorful and a keeper!


Chicken Artichoke Brie Soup (pictured above)
Olive Oil - a Tablespoon or two
1 onion, chopped
2 stalks celery, sliced
2 cloves garlic, minced
The remainder of your Easiest Lean Artichoke Chicken (don't forget the carrots, and the sauce!)
1 quart organic chicken stock
about a 1/4 cup white wine
Salt and pepper
a little fresh basil if you have it
About a cup of half and half
4 oz of Brie Cheese chunked

I put all the ingredients (except the half and half and Brie) in the pot, brought it to a boil, and let it simmer for about 45 minutes or an hour.  I then added the half and half and the chunked brie.  Stir for a few minutes until the Brie melts and serve!  Because the soup is a little rich, I'll serve it with a vegetable salad.