Food Diary 1/21/10- Black Bean Soup and Cornbread Recipes

I did okay today. Here is what was on the menu:

• Breakfast:
• 1 c. cooked oatmeal w/ 2 T ground flax seed, 2 T organic brown sugar, 2 T real maple syrup (way too sweet & will cut both down to 1 T next time!)

• AM snack:
• Cascadian Farms Almond granola bar
• clementine

• Lunch:
• packet of Miso soup
• 1/4 c almonds

• PM snack:
• Chips and salsa

• Dinner:
•  Black bean soup (recipe to follow)
  
•  Vegan corn bread

• Dessert:
• 1/2 c vanilla soy yogurt w/ 2 T Fiber One cereal

Overall, pretty good day. Probably ate a little more cornbread than was necessary, but it is really good!





Exercise has been lacking a bit though, so I need to get back on the ball with that. 



Here are the recipes:




Black Bean Soup

INGREDIENTS

1 tablespoon extra-virgin olive oil
1 large onion, finely chopped
3 or 4 cloves garlic, finely chopped
4 1-pound cans black beans, drained and rinsed
Juice of 1/2 lemon
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
2 tablespoons finely chopped parsley
Freshly-ground black pepper, to taste
4 cups water

Optional toppings: Green onions, thinly sliced, soy yogurt, reduced-fat sour cream, or low-fat yogurt.

1. Heat the oil in a large soup pot. Saute the onions over moderate heat until translucent, 3 or 4 minutes. Add the garlic and saute until the onion is lightly golden, another 3 or 4 minutes.

2. Add the remaining ingredients, except the toppings, along with the water, and bring to a simmer.

3. Mash some of the beans with a potato-masher, just enough to thicken the liquid base of the soup. Cover and simmer gently but steadily for 10 minutes.

4. Serve hot topped with one or two of the optional toppings.

Serves 6 to 8.
(http://www.care2.com/greenliving/quick-black-bean-soup-recipe.html#)

VEGAN CORNBREAD

Serves 9

2 Tbsp. ground flax seed
6 Tbsp. water
1 C all-purpose flour
1 C cornmeal
1/4 C sugar
4 tsp. baking powder
3/4 tsp. table salt
1 C soy milk
1/4 C canola oil

1. Adjust oven rack to middle position; heat oven to 425 degrees. Spray 8-inch-square baking dish with nonstick cooking spray.
2. Bring the water to a boil in a small saucepan. Add the ground flax seed, reduce the heat to medium-low, and simmer the ground flax seed in the water for 3 minutes or until thickened, stirring occasionally. Set aside.
3. In a medium bowl, whisk together the flour, cornmeal, sugar, baking powder, and salt until well-combined.
4. Add the ground flax seed mixture, soy milk, and canola oil to the flour mixture. Beat just until smooth (do not overbeat.)
5. Turn into prepared baking pan. Bake for 20 to 25 minutes, or until a toothpick inserted in the middle comes out clean.
6. Cool on wire rack 10 minutes; invert cornbread onto wire rack, then turn right side up and continue to cool until warm, about 10 minutes longer. Cut into pieces and serve.

(http://www.kosherblog.net/2005/03/09/blue_ribbon_vegan_cornbread/)

This is one of my and my husband Todd's most favorite meals of all time. The great thing is that it is a vegan meal that he and I can both enjoy! I usually double the veggies in the soup, just for more nutrition. I also thought about sneaking some spinach in it too, but chickened out at the last minute. I will try to do that next time, but if anyone does it before I do, let me know how you like it!