Stuffed Peppers w/Squash & Black Beans

Summer is an ideal time for grilling outdoors and for spending quality time with family and friends. If any of your gatherings include a potluck, try to focus on the many in-season fruits and vegetables to make your dish(es) a hit. Some ideal candidates for grilling include bell peppers, asparagus, zucchini, and mushrooms. But spring and summer fun does not have to end with grilling. Try this stuffed pepper with squash and black beans recipe for your next get-together.

If you have leftover rice and cooked black beans on hand, this recipe can be made in just a few minutes. Or you can slice up the red peppers, add some shredded lettuce, and make a salad out of it.

What You Need:

• 1/2 cup cooked brown rice
• 1 cup cooked black beans
• 2 Mexican gray squash, or zucchini, diced
• 6 green onions, sliced
• 2 teaspoons pepitas (green pumpkin seeds)
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh oregano
• 2 tablespoons apple cider vinegar
• juice of 1 lime
• 1/4 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 2 red bell peppers, tops cut off, cored, and seeded.
• Optional: Salsa


What You Do:

Combine the rice, beans, squash, green onions, pepitas, garlic, oregano, vinegar, lime, salt, and pepper in a large bowl. Fill the peppers with the squash, rice, and bean mixture. Top with salsa, if using, and serve.

Serves 2 as a Main Dish or 4 as a Side Dish

Per serving: 187 calories, 16 g protein, 54 g carbohydrate, 13 g sugar, 3 g total fat, 14% calories from fat, 16 g fiber, 317 mg sodium.

Source: Power Foods for the Brain by Neal Barnard, M.D.

Wild Blueberry Chia Oatmeal

For a super simple, quick and healthy breakfast, make the oats ahead of time.  If blueberries aren’t your favorite, change it up with another fruit, such as frozen peaches, raspberries or strawberries. Enjoy!

What You Need:

1 1/2 cups water-cooked steel cut oats (about 1/4 cup dry oats + 1 1/4 cups water + pinch salt)

2 tsp chia seeds

dash cinnamon

1 tsp ground flax seeds

1 1/2 Tbsp raw chopped walnuts

1 tsp goji berries

1/2 cup wild blueberries, frozen + 1 Tbsp hot water to thaw and plump

1/4 cup almond or soy milk

1/2 tsp agave syrup

What You Do:

* For ease, you can make the oatmeal in a larger batch (1 cup oats + 4 cups water + 1/2 tsp salt). Then use pre-cooked oats throughout the week and heat over the stove.

* You can add the chia seeds, half of the walnuts, goji berries, flax and cinnamon halfway through the cooking process if making in a large batch. Otherwise, add the pre-cooked oats to a pan with a splash of almond or soy milk, or water to rehydrate a bit. Then fold those ingredients into the oats. Simmer until warm and soft. Add more liquid as desired.

* Top the cooked oats with walnuts, the blueberries, a few more chia seeds, a splash of soy milk and agave right before serving.

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