7 1/2 cups cooked beans, like pintos, anasazi, adzuki or kidney (roughly four 15-ounce cans or 1 pound dried beans, cooked)
2 tablespoons extra-virgin olive oil
2 large onions, diced
1 dried or canned chipotle pepper
1 tablespoon mild red New Mexican chile powder, or to taste
1 tablespoon dried whole oregano
1 tablespoon ground cumin
1/2 teaspoon allspice
1 large can (28 ounces) crushed tomatoes, undrained
5 cloves garlic, mashed
Salt and pepper, to taste
Chopped raw onion
1. Drain beans in a colander.
2. Heat oil in a large Dutch oven or saucepan. Add the onions and sauté over medium heat until they are soft and golden.
3. Crush the chipotle pepper if using dried, or mince if using canned .
4. Add the chipotle pepper, red chile powder, oregano, cumin and allspice to the onions. Cook for 2 minutes. .
5. Add the tomatoes and beans. Simmer for 45 minutes, adding liquid if the mixture gets too dry.
6. Add salt and pepper to taste, and more chile if you want a hotter dish.
7. Serve in bowls with warm tortillas. Garnish with chopped raw onion, chopped tomato and shredded lettuce.
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These brownies are a delicious, healthy, high-fiber indulgence. Vegans and omnivores will enjoy their rich flavor
Food as Medicine
Soy foods may be helpful in alleviating symptoms of menopause. Soy is also high in calcium, which can help slow the accelerated bone loss many women experience as they grow older
1 cup Sucanat, Rapadura or brown sugar
4 oz. (½cup) medium-firm tofu or firm or extra-firm silken tofu (1/3 of a box)
¼ cup water (can be part liqueur of choice, such as Kahlua)
4 teaspoons powdered egg replacer
1 tablespoon coffee (or coffee substitute) granules or espresso powder
1 tablespoon vanilla
1 ½ teaspoons vinegar
½ cup unsweetened cocoa (or carob powder, if you insist)
⅓ cup Bryanna’s Gluten-Free High-Fiber Flour (see below)
½ teaspoon salt
½ teaspoon baking powder
½ teaspoon baking soda
Higher-fat option: ½ cup chopped nuts
1. Preheat the oven to 350° F .
2. In a blender or food processor mix until smooth the sugar, tofu, water, egg replacer, coffee granules, vanilla, and vinegar
3. In a medium bowl whisk together the cocoa, flour, salt, baking powder and soda. Add the cocoa mixture and mix briefly. Add nuts, if using .
4. Pour the mixture into a nonstick or lightly-oiled or sprayed 9" square cake pan. Spread evenly. Bake 25 minutes. Cool on a rack in the pan, then cut into 12 bars .
Bryanna's Gluten-Free High-Fiber Flour Mix
Makes about 13 cups
7 ½ cups brown rice flour
2 ½ cups potato starch
1 ¼ cups tapioca flour
1 cup ground flax seed
1 cup chickpea flour or soy flour
4 and ½ tablespoons xanthan or guar gum (see note below)
Mix well and store in a moisture-proof container in in the freezer. Use cup-for-cup instead of regular flour .
NOTE: Because non-gluten flours lack the structure that gluten provides, xanthan gum or guar gum (available in health food stores) is often added to gluten-free baked goods. This mixture contains enough xanthan or guar gum for cakes, cookies, pancakes and quick breads. For yeast breads, you may have to add up to 1 teaspoons more gum per cup of gluten-free flour.