1. Recipe: Spanish Brown Rice So easy you will wonder why you have not made it before! What do you do when all the refrigerator contains is an onion and maybe a stray carrot?  You make rice! I am rounding the corner towards finals week and unfortunately have not made it to the grocery store. I started this meal by dicing the onion and throwing the remains along with any overly frozen vegetables I have into a pot of water. Bring it to a boil and you have a quick homemade broth!  I use brown rice in this recipe to add a little fiber to my diet and make this a more nutritious meal. If you are one of those people who hate brown rice, give it a try and I bet you cannot tell the difference. The substitution of brown rice nutritionally will provide your body with 3.5 grams of Fiber, 5 g of Protein, along with the % DV of 12% Thiamin (Vit B1), 15% Niacin (Vit B3), 21% Magnesium, 14% Vitamin B6, and a whopping 88% of Manganese in a 1 cup serving [1]. Still not convinced? Ok, it also contains 603 mg of Omega-6 Fatty acids and 27.3 mg of Omega-3 FA. These Omega Fatty acids cannot be produced by our bodies and are essential in keep our brains functioning, regulating metabolism and maintaining bone health [2]. Worried about heart disease, diabetes, high cholesterol, high blood pressure or colon cancer? Eat a cup of brown rice and rest assured your body will thank you.  Ingredients: 1 Tbsp Olive Oil1/2 medium Onion, chopped3 Garlic Cloves, minced1/2 cup Organic Brown Rice4 oz Tomato sauce or Canned Diced Tomatoes1 cup Vegetable Broth1/3 cup Organic Peas, frozen1 tsp Oregano, ground1 tsp Cumin, ground (optional) Salt and pepper to taste Directions: Start off by adding the oil to a sauce pan, bring to a medium heat. Add add onions and garlic, saute till they start to become translucent.  Add the rice, stirring frequently, making sure it does not burn. Cook till the rice also starts to become translucent and golden brown. Add tomatoes and broth, stir to evenly distribute. I like to add the frozen peas on top, you can also add chopped carrots!.  Reduce heat to a simmer, cover, and cook for 30-45 minutes, till rice is tender.  Once the rice is tender add the ground oregano, salt and pepper. Heat some black beans and you have a meal! Sources:  1. Self Nutrition Data, Know what you eat 2. Omega-6 Fatty Acids, University of Maryland Medical Center
  2. Recipe: Black Bean Chili with Goat Cheese Ingredients: 1 Tbsp Olive Oil1 White Onion, chopped3 Garlic Cloves, minced2 Zucchini, sliced into rounds2 Carrots, sliced into thin rounds1 Yellow Bell Pepper, chopped2 tsp Habanero Chili Powder2 tsp Cayenne Chili Powder1 tsp Cumin2 cans Black Beans, rinsed and drained1 small can Tomato Paste1 cup Corn, frozen, canned or fresh3-4 cups Watersalt and pepper8 oz of Goat Cheese1 large Avocado, slicedDirections:Heat oil in pan and add onions and garlic. Cook till they are translucent.  Add vegetables, chili powders, and cumin, cook over medium heat stirring occasionally.  When vegetables become tender, about 10 minutes, add beans and corn, cook for about 1 minute.  Add one cup of water at a time and simmer.  After about 10 minutes add another cup and the remaining cup if too thick.  Continue to simmer for another 10 minutes.  Season to taste with salt and pepper.  Serve with chunks of avocado and goat cheese. Also tastes great with pita chips.
  3. Recipe: Hummus Ingredients: 2 cans Garbanzo Beans, drained 1 Jalapeno, minced 3 cloves of Garlic, minced 1/2 cup Olive Oil 1/4 cup Raw Tahini 1/4 cup Nama Shoyu 1 tsp Cayenne Pepper 1 Tbsp fresh Lemon Juice 1 Tbsp fresh Lime Juice 1/4 tsp Cumin 1/4 tsp Tumeric 1/4 tsp Paprika 1 Heirloom Tomato, chopped Instructions: Add all ingredients into a food processor, blend. Serve with tomato and enjoy!

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