Fit Fathers Rice, Beans & Spinach Medley

Here is one of Fit Fathers’ simple but nutritional meals whipped up for lunch after today’s cardio burn. Basically, we combined kidney beans, spinach and brown rice in a pan of light water and sautéed the ingredients (ten minutes) together with onions, flaxseeds and various seasonings including turmeric, garlic powder, nutritional yeast and vegit. Serve over toasted Ezekiel sprouted bread with sliced avocados and pair with steamed Japanese sweet potatoes to complete the mix of plant-based protein, complex carbs and healthy fats including the important omega 3.

Dully note to use canned low sodium kidney beans if you don’t have time to soak and cook dried beans. Also, we keep a pot of steamed brown rice laying around in the rice cooker for impromptu meal ideas. Enjoy!

Mustard Crusted Tofu with Strawberries

Pressed tofu is marinated with Dijon mustard, strawberries and honey, then breaded with flakey Panko breadcrumbs and cashews before being baked crisp in the oven. Strawberries are reduced with honey and balsamic vinegar to balance the sweet and savory in this playful dinner. This recipe comes to us from Kelly of The Pink Apron. [Read more…]

Healthy International Recipes: Indian Chickpeas with Gravy (Chole)


By The Physicians Committee

2 cups (200 grams) cooked chickpeas
1/2 cup (150 grams) chopped onions
2 large garlic cloves
1 cup (240 grams) fresh tomato puree
1/2 teaspoon (4 grams) turmeric powder
1 teaspoon (2 grams) red pepper powder
2 teaspoons (5 grams) coriander powder
2 teaspoons (5 grams) cinnamon powder
2 teaspoons (5 grams) garam masala or substitute chole masala)
2.5 cups (625 milliliters) water
Salt to taste

[Read more…]

Chickpea Salad Rolls


By The Physicians Committee

 Makes 4 servings

In this recipe, salad becomes finger food, as leaves of romaine lettuce are used to wrap a tasty chickpea filling. This makes a refreshing wrap that’s high in healthful fiber.

  • 1 1/2 cups cooked or canned chickpeas, rinsed or drained
  • 1/2 cup finely chopped or grated carrot
  • 1/2 cup finely chopped celery
  • 3 green onions, chopped
  • 2 to 3 tablespoons fat-free or low-fat vegan mayonnaise
  • 1 tablespoon stone-ground mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 large romaine lettuce leaves
  • 1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half

[Read more…]

Sweet Potato Lentil Chili


By The Physicians Committee

Red lentils work nicely to thicken this chili, while the sweet potato gives a mellow, smooth contrast to the spices.

[Read more…]

Fit Fathers Red Pepper Hummus


By The Physicians Committee

Makes about 2 cups

Red pepper hummus makes a delicious dip for fresh vegetables or pita wedges. It can also be used as a sandwich spread or as a filling in a wrap.

1 15-ounce can garbanzo beans, drained
1/2 cup water-packed roasted red peppers (about 2 peppers)
2 tablespoons tahini (sesame seed butter)
3 tablespoons lemon juice
1 garlic clove (or more to taste)
1/4 teaspoon ground cumin

[Read more…]

Fit Fathers Kwick Kale


Makes 4 servings

This is delicious with a simple bean dish and a grain dish.

1/2 cup water
1 bunch kale (any variety) (6-8 cups chopped)
2 teaspoons seasoned rice vinegar

Wash kale, remove stems and chop leaves into 1/2-inch strips. Heat water in large skillet with a lid. When boiling, add kale. Cover and cook over medium heat until greens are bright green and tender, about 5 minutes. Sprinkle with vinegar and stir to heat. Serve warm.

[Read more…]

Healthy International Recipes: Indian Punjabi Rajma


A popular dish from the northern state of Punjab, Rajma is high in protein and a good source of fiber. It is traditionally served with chapati.

[Read more…]

Red Curry Chickpea & Sweet Potato Soup


2 tablespoons Thai red curry paste
2 cups water
1 small sweet potato, chopped into small, bite-size pieces
1 cup cooked, rinsed chickpeas
1 cup baby spinach leaves


  1. Place a dry soup pot over medium heat. Add the red curry paste, and slowly stir it for about 2 minutes.
  2. Slowly stir in the water, making sure the curry paste thoroughly integrates with the water. Add the sweet potato and chickpeas.
  3. Simmer the soup for about 5 minutes, until the sweet potatoes are al dente.
  4. Add the spinach immediately after you remove the soup from the heat.

Source: 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience. Photo by Lisa Cherkasky.

Winter Three Bean Chili

image005Makes about 8 cups (8 servings)

This multicolor chili takes just thirty minutes to prepare and is chock-full of fiber, which enhances immune function and rids the body of excess circulating hormones and carcinogens, thus lowering cancer risk. Serve it with brown rice or warmed tortillas and a green salad.

2 cups water
1 15-ounce can great Northern beans, undrained, or 1 1/2 cups cooked great Northern beans and 1/2 cup water or vegetable broth
1 15-ounce can black beans, undrained, or 1 1/2 cups cooked black beans and 1/2 cup water or vegetable broth
2 tablespoons chili powder
1 cup crushed tomatoes or tomato sauce
6 garlic cloves, minced or pressed
1 green bell pepper, seeded and chopped
1 teaspoon whole cumin seeds
1 large onion, chopped
1 15-ounce can red beans, undrained, or 1 1/2 cups cooked red beans and 1/2 cup water or vegetable broth

Heat 1/2 cup of the water in a large pot. Add the onion and cumin seeds and cook over high heat, stirring often, for 3 to 5 minutes, or until the onion is soft. Add a small amount of additional water if the onion begins to stick.

Stir in the bell pepper, garlic, and 1/2 cup of the remaining water. Reduce the heat to medium and cook for 3 minutes, stirring occasionally.

Add the tomatoes, chili powder, and remaining 1 cup of water. Cover and simmer for 5 minutes.

Add all of the beans and their liquid. Cover loosely and simmer for 15 minutes.

Stored in a covered container in the refrigerator, leftover Three Bean Chili will keep for up to 3 days.

Per serving

  • Calories: 174
  • Fat: 1 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 5.1%
  • Cholesterol: 0 mg
  • Protein: 10.8 g
  • Carbohydrates: 32.5 g
  • Sugar: 3.7 g
  • Fiber: 8.3 g
  • Sodium: 395 mg
  • Calcium: 96 mg
  • Iron: 3.9 mg
  • Vitamin C: 16.8 mg
  • Beta Carotene: 328 mcg
  • Vitamin E: 1.3 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Photo by Lisa Cherkasky