..Empowering People with Challenges  

Protein Recipies
Quick Meals
Healthy Meals

Beans beans the magical fruit

By. Dr. Michael Kane, ND 


one bag of corn chips (non-hydorgenated)

one box of instant black beans

one bottle of salsa

8 oz of grated cheese

other options-avacado, sour cream, olives etc.


triple bean and articoke salad

1 can great nothern or white bean

1 can chickpeas

1 can back-eyed peas

1 can artichoke hearts

2 large tomatoes sliced

4 scallions

3 garlic cloves

3 tbs extra virgin olive oil

cup fresh parsley

2 tsp dried oregano

1 tsp ground black pepper

lettuce or spinach for serving


combine all the ingredients in amixing bowl and blend thoroughly. chill and allow the flavors to blend , serve over a bed of lettuce of spinach.


for 1 cup 330 calories, 15 g protein, 9g fat, and 52 grams carbohydrates, 0 cholesterol.


Lentil soup with lemon


2 cups lentils

2 medium onions

2 quarts veggie broth

1 large tomato

2 garlic clove

2 tbs olive oil

2 tbs fresh lemon juice

2 tsp cumin

1 tsp salt

2 tbs fresh cilantro

1 large lemon cut in wedges.


1.        rinse the lentils well and place them in a large saucepan . peel the onions , quarter one and add it to the pan with the lentils . thinly slice the other onion and reserve.

2.        add the vegetable broth, tomato and garlic to the pan with the lentils and bring the soup to a mimmer over high heat. reduce the heat to medium-low and simmer, partially covered, until lentils are very tender, about 45 min.

3.        meanwhile, in a small skillet, heat the olive oil over medium heat. add the onion slices and cook, stirring, until golden brown, about 15 min. stir in the lemon juice.

4.        using a slotted spoon, transfer the lentils and vegebales to a food processor or blender. add a little of the broth and puree the soup , working in batches if necessary. return the pureed soup to the pan and stir in the cumin and salt and pepper. heat gently for 10 min and serve hot, topped with the sauteed onions and cilantro. serve with lemon wedge.


eggplant rollitini

Wash peel and slice into 1/4" pieces 1 medium eggplant

Spread the slices on racks or paper towels and sprinkle with juice of 1/2 lemon and salt.

Let stand for 5 - 10 minutes. Wipe off with paper towels.


While eggplant is standing mix together in a bowl

            1/4 cup unbleached flour

            1/4-cup cornmeal

            1/2 tsp oregano

            1/2 tsp garlic powder

            1/8 tsp. Black pepper


Preheat oven to 350 degrees.


Dredge the eggplant in flour corn mix place on oiled cookie sheet and oven-fry for 8-10 min. per side. Until golden brown.


While the eggplant is baking, prepare the following filling.


In a food processor combine:

1 1/2 lbs of firm tofu                                                   

2 tsp honey

1/2 cup ricotta cheese (optional)                               

1 tsp salt

2 tsp dried basil                                                          

1 clove garlic


Cover the bottom of an 8" X 8" pan with 1/2-cup Italian tomato sauce


Take the eggplant slices and place a spoonful of filling in the middle and fold or roll up and place in pan.  Continue until the pan is covered, cover with 1-cup tomato sauce.  If extra filling, spoon on top. Bake for 45 minutes.


Per Serving: calories 318, protein 17 gm, fat 12 gm  Carbs 36 gm.

2015 The Guardian Health Association, Inc
all rights reserved