Black Bean Chili

2 cloves garlic, minced

1 cup onion, chopped

1 cup green peppers, chopped

1 cup celery, chopped

1 cup mushrooms, chopped

1 can tomatoes, chopped with liquid (15 oz. can)

1 can black beans, drained (15 oz. can)

1 can tomato sauce (15 oz.)

2 cups water

2 tablespoons chili powder

1/2 teaspoon cumin

Add all ingredients to a large, heavy pot.  Bring to a boil and simmer for at least 1 1/2 hours.  The longer you simmer the chili, the better it is.

Split Pea Soup

1 1/2 cup uncooked split peas

8 cups water

1 cup apple juice

3 carrots, chopped

1/2 cup salsa

1 cup yellow onion, chopped

1 cup brown rice, uncooked

3 tablespoons vegetable broth seasoning

1 tablespoon tomato paste

Soak peas overnight.  Cook all ingredients together in a large pot.  Cook until the rice is don and the peas are tender.  Cook at least 1 hour.  Make sure ingredients do not boil over. 

Hearty Spanish Omelette

1 small tomato, diced

1/2 yellow onion, chopped

1 zucchini, sliced and quartered

4 ounces of fresh mushrooms, sliced

1 slice green pepper, chopped

2 tablespoons mild salsa

1 teaspoon vegetable broth seasoning

1/8 teaspoon black pepper

4 egg whites

4 pieces whole grain bread, toasted

1 teaspoon olive oil

In a non-stick skillet, saute the tomato, onion, zucchini, mushrooms and green pepper.  While the mixture simmers, beat egg whites with a fork.  Add oil, salsa, seasoning and pepper. Pour beaten egg whites onto the mixture and stir to prevent sticking.  Cook until the egg sets.  Spoon over toast if desired.

Visit the link below for more healthy living information.

Whitaker Wellness Institute

Source:  Whitaker, Julian, M.D., The Whitaker Plan for Natural and Lasting Weight Control. Potomac, Maryland:  Phillips Publishing, Inc., 1997.