1 medium onion — chopped
1 green bell pepper — chopped…

1 onion — chopped
1 green pepper — chopped…

1 1/2 cups chopped onions
1 teaspoon minced garlic…

A very hearty stew that, because of the portabella mushrooms, tastes downright meaty.

This recipe is adapted from Meatless Gourmet. It is great served with brown or basmati rice, and also can be made into a soup by just adding more water.

Fast, easy, and really good!

1/2 cup chopped onion
1/2 cup chopped bell pepper…

4 cups cooked navy beans
1 cup chopped onion…

3 1/2 lbs. baking potatoes
1 cup vegetable broth…

This is one of our favorite chili recipes, adapted slightly to be fatfree. In my opinion, it makes more than 4 servings– consider them 4 big servings!

Throughout the Caribbean, you’ll find little stands where the owners proudly feature their version of steamy jerk dishes, usually pork or chicken. The tradition of jerk is said to date back to the seventeenth century, when fugitive African slaves brought their tradition of slow cooking together with the natives’ cultivation and use of hot and aromatic spices to create this unique spice blend. Jerk comes in both a sauce form and dry spice blend. While jerk recipes are often closely guarded secrets of each cook in the Caribbean, there are some basic ingredients common to most jerk sauces and spice blends: cinnamon, nutmeg, black pepper, allspice, salt, herbs, brown sugar, garlic, and onion. Oil and vinegar are added to the sauce version.

Easy, quick, and flavorful!

Here’s a recipe that’s perfect for both the Fuhrman and McDougall programs. I got it from the Veg-Recipes list, but I’ve adapted it to remove the olive oil that was used to sauté the onion. I also reduced the amount of allspice because I made it as it was listed (1/2 tsp) and it was a little overwhelming. Even with the full amount of allspice, it was very tasty–even my six-year-old liked it, and she claims not to like eggplant.

This comes from the McDougall newsletter. I made this in the crockpot last Friday, and we are STILL eating it! It makes an enormous amount. The taste is similar to baked beans–we’ve been calling it “Sweet Beans.” It’s good, but it’s more like a side dish, so don’t make it unless you are feeding a crowd, are planning to freeze some, or can figure out a way to halve the recipe.

I know beans and rice is pretty basic, but it is pretty easy to make and easy for families to eat!