Whole Food Oil Free Recipes

Oil-Free Recipe Bowls

Tried: Indian stew and Mexican Rice and Beans.

QUICK & EASY BASIC RECIPES

All recipes consist of 5 basic ingredients and all meals can be cooked in around 5-15 minutes start to finish. All are prepared in a large pasta style pot.

Ingredients: 

• Canned Tomatoes (whole and/or pureed), No Salt Added, 28 oz.
• Canned Beans, No Salt Added, 14 oz.
• Frozen Vegetables (individual and/or variety mixes without sauce or spice packets)
• A Starchy Vegetable (brown rice, potato, barley, sweet potato, etc.) 
• Spice/Seasoning

By changing the type of bean, vegetable, starch and seasoning you can come up with different dishes.

Curried Indian Potato Stew

• 2 cans whole tomatoes
• 1-2 cans Garbanzo beans
• Frozen cauliflower (1 1/2 - 2 lbs), peas (1/2 lbs), onions (1/2 lbs)
• 3 large potatoes
• Salt Free Curry spice mix

Microwave potatoes. Put all other ingredients in the pot and heat. Cut potatoes into 1 inch pieces and add to pot. Simmer 5 mins. Top with fresh cilantro.

Can be served with brown rice which you can cook while potatoes are cooking.

Notes:
Curried Indian Potato Strew – Jeff Novic. Very bland, not that good.
Jonovial diced tomatoes.
Healthy Earth Seasoning Indian spice.
Sweet potatoes –roasted or frozen.

Mexican Beans & Rice

• 2 cans whole tomatoes (or 1 can whole, 1 pureed)
• 1 can pinto beans, 1 can black beans
• Frozen pepper and onion mix (3 lbs), corn (1 lb)
• Quick cooking brown rice (1 large bag)
• Mexican spice mix or hot sauce

Cook brown rice. While rice is cooking, add all other ingredients to pot and heat. When rice is done place in a bowl. Top with beans, veggies & tomato mix. Top with fresh cilantro.

Notes:
Mexican Beans and Rice – can use quinoa (good, easy, nutritious).
Yellow barn biodynamic tomato puree.
Add kale (frozen or fresh).
Frontier Mexican fiesta blend.
2 cups rice.
Add corn.

Italian Pasta Primavera

• 1 can whole tomatoes, 1 can tomato puree
• 2 cans dark red kidney beans
• 1 lb each of frozen broccoli, carrots, cauliflower
• 1 lb whole grain pasta
• Italian spice mix

Cook pasta. While pasta is cooking, put all other ingredients into large pot and heat. Rinse pasta when done and mix together with tomato veggie mix. Top with fresh parsley or basil. 

New Orleans Jambalaya

• 2 - 28 oz. cans of whole tomatoes (no salt added)
• 2 - 14 oz. cans of red beans or kidney beans (no salt added)
• 3 lbs frozen vegetables, corn, carrots, zucchini, yellow squash (equal parts)
• 1 large bag of quick cooking brown rice
• spice mix

Cook brown rice, while rice is cooking, place tomatoes, and veggies in pot and heat. Add in 4 cloves garlic diced, 1 bay leaf, 1/2 tsp thyme, 4 tsp paprika, .25 to .5 tsp cayenne pepper and heat. When rice is done, place in bowl and serve tomato vegetable mix on top.

Longevity Soup

• 1 can whole tomatoes, 1 can pureed 
• your favorite beans
• 2 - 3 lbs of your favorite frozen veggie, 1 lb. frozen collards
• your favorite starch (potato, rice, barley, etc.) cooked separate then added
• your favorite seasoning

Place tomatoes in large pot. Add in 2 - 28 oz. cans of water. Then add in all other ingredients. Bring to a boil and then simmer for 15 mins.

Remember, there are no rules. The main issue is that they can all be made simple and inexpensively in 10 - 15 minutes with almost no preparation, cutting, chopping, dicing, or much of  a clean up.