Black Bean Soup - Marie-Andrée

2 cans (15oz) sodium-reduced black beans
1 can (14.5 oz) dices tomaotes in juice
2 coups water
2/3 cup diced celery
2/3 cup chopped onion
2 tps finely chopped seeded jalapeno pepper (optional)
1 tps minced garlic
1tps ground cumin
Black pepper to taste
Red pepper flakes to taste

Combine ¾ of the beans, ½ of the tomatoes and water in large pot. Bring to simmer on medium heat. Puree with immersion blender until mostly smooth.
Add remaining ingredients. Cover the pot and simmer on low heat foor 20-25 minutes (until vegetables are tender.

6 servings; 102 cal, 1 g fat, 7g fiber

Cape Malay Curry (Peg Cumming)

from Nell Redelinghuys (via Peg)

2 kg of stewing mutton or lamb
3 onions sliced
2 cloves garlic crushed
5 ml turmeric
5 ml paprika
5 ml coriander (crushed seeds)
10 ml fresh ginger
5 ml chili (fresh or dried but not powder)
500 ml chopped apple
50 ml fruit chutney (peach)
40 ml sultanas
1 cup snipped dried apricots
6 med potatoes, peeled & diced
5 ml sugar& pepper
10 ml salt
25 ml brown vinegar (cider)
500 ml meat stock
Oil for browning (canola)

Brown meat in oil. Remove from pan. Sauté onion and garlic until soft. Add spices and fry 2-3 minutes more. Add meat and stock. Simmer 1 hour. Add other ingredients and cook until meat is tender. (I use slow cooker, 6 – 8 hours). Serve with rice, coconut and banana.

Pulled Pork

3 pounds boneless pork roast
1 ½ c ketchup
¼ c packed brown sugar
¼ c red wine vinegar
2 Tbsp Dijon-style mustard
2 Tbsp Worcestershire sauce
½ tsp liquid smoke flavoring
½ tsp salt
¼ tsp black pepper
¼ tsp garlic powder

Place roast in crock pot slow cooker. Combine remaining ingredients in large bowl. Pour barbecue sauce mixture over roast. Cover & cook on low 8-10 hours or 4-5 hours on high. Remove roast from crock pot; shred meat with 2 forks. Place shredded meat back in pot. Stir meat to evenly coat with sauce. Spoon meat onto sandwich buns.

Rice Pudding

3/4 c water
1/4 tsp salt
3/4 c minute rice
1 1/4 c milk
1 egg yolk (slight beaten)
1/3 c sugar
1/3 c raisins
1/8 tsp cinnamin
1/8 tsp nutmeg
1 Tbsp butter

Bring water & salt to a boil. Stir in rice. Cover, remove from heat, stand 5-8 minutes.
Mix milk & yolk together and stir into rice. Add sugar, raisins, spices & butter.
Mix well & bring to boil, stir constantly. Cover & remove from heat. Let stand 1 hour.
Stir & serve. Makes 4 servings.

Turnip Puff

6 c cubed turnip
2 Tbsp butter
2 eggs, beaten
3 tbsp flour
1 tbsp brown sugar
1 tsp baking powder
salt & pepper to taste
pinch nutmeg
1/2 c fine bread crumbs
2 tbsp butter, melted

Cook turnip until tender. Drian & mash. Add butter & eggs. Beat well. (This much can be done a day ahead).
Combine flour, sugar, baking powder, salt, pepper & nutmeg.
Stir into turnip. Put mixture in a buttered casserole dish.
Combine crumbs & butter, sprinkle on top.
Bake at 375 for 25 minutes, until light brown on top. Serves 6.

Make-Ahead Mashed Potato Casserole

10 potatoes
1/2 lb cream cheese
1/4 c butter
1 c sour cream
1/2 c minced fresh parsley
pinch dried marjoram
salt & pepper
1/2 c coarse fresh bread crumbs

Cook potatoes until tender, not mushy. Drain, cool slightly, peel.
Mash until smooth. Blend in cream cheese & butter until melted.
Mix in onions, sour cream, parsley, marjoram, salt & pepper to taste.
Put in 8" baking dish, sprinkle with crumbs (can be refrigerated 2 days or frozen 1 week at this point. If freezing, thaw in fridge 24 hours. Add 10 mins to baking time.)
Bake at 400 for 20 min, until light golden. Makes 10 servings.

Chicken Pot Pie

2 Tbsp olive oil
1/2 lb mushrooms, quartered
2 leeks or onions, trimmed and chopped
1 c diced carrots
1/3 c flour
2 c chicken stock
1 Tbsp chopped fresh thyme, or 1/2 tsp dried
1/4 tsp hot red pepper sauce (I used red pepper flakes)
1/2 tsp pepper
salt to taste
4 cup diced cooked chicken breasts
1/2 c fresh or frozen corn nibblets
1 c fresh or frozen peas
1/4 c diced pimento or roasted sweet red pepper

Cheddar Mashed Potato Topping:
2 lb baking potatoes, peeled & c in 2" pieces
3/4 c milk, hot
1/4 tsp pepper
salt to taste
3/4 c grated light cheddar cheese
1 tsp paprika

1. Heat oil in large saucepan. Add mushrooms, leeks & carrots. cook for a few minutes. Sprinkle with flour. Cook gently for 5 min, but do not brown.
2. Whisk in stock and bring to boil. Reduce heat and add thyme, hot pepper sauce, pepper & salt. Simmer gently for 10 minutes, stirring occasionally.
3. Stir in chicken, corn, peas and pimento. Taste and adjust seasonings if necessary.
4. To make topping, cook potatoes in large pot of boil water until tender. Drain well and pat dry. Mash. Beat in milk, pepper, salt & cheese. Taste and adjust seasonings if necessary. Add more milk if necessary so you can spread the potatoes.
5. Lightly oil 3 qt/3 L casserole dish. Spoon chicken mixture into dish. Spoon potato mixture over chicken and sprinkle with paprika.
6. Bake 400 for 30-35 min until hot & bubbly.

8-10 servings.
Per serving:
calories 333
g carbohydrate 32
g fibre 3
g total fat 9
g saturated fat 3
g protein 31
mg cholesterol 68
mg sodium 184
mg potassium 735

From the cookbook: Bonnie Stern, Simply HeartSmart Cooking