Enjoy these treats from our kitchen at Basecamp!

10 tablespoons lentils

Chili pepper

Fresh ginger, minced

1 onion, finely chopped

Fresh garlic

2 tomatoes, chopped

Fresh coriander leaves, chopped

1 cup cooked white rice

Boil lentils with 5 cups of water, until soft, about 30 minutes.

Mash lentils and add chili and ginger to taste.

Sauté onion, garlic, and tomatoes separately.

Once the onion and garlic are browned, added them with the tomatoes to the lentils.

Add a handful of coriander.

Serve with rice.

Makes 12-15 muffins (1/2 cup size)

2 cups oat bran

2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon salt

2 teaspoons cinnamon

2 eggs

½ cup yogurt

½ cup maple syrup

¼ cup olive oil

Zest from one orange (or 1 tablespoon)

1 apple, peeled and grated (about 1-1 ½ cups)

1 cup chopped dried, pitted prunes (1/4-inch pieces)

Pre-heat oven to 400 degrees. Oil muffin tins and set aside.

Combine dry ingredients and mix thoroughly. Set aside.

In a mixing bowl, which together egg, yogurt, maple syrup, oil and orange zest. Stir in grated apples and prunes.

Combine dry ingredients into wet ingredients and blend thoroughly. The mixture will be quite wet; set it aside and the mixture will thicken and make a more rounded muffin.

Spoon into the oiled muffin tins. Muffin cups should be no more than 2/3 full.

Bake in center of 400-degree oven for about 20 minutes. Using a butter knife, ease muffins from tins to cool on a wire rack.

½ large onion, chopped

2 gloves garlic, minced

1 cup green beans, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

1 zucchini, chopped

5-6 basil leaves, chopped

2 cups vegetable broth

½ teaspoon black pepper

2 tablespoons chopped fresh basil

2 cans of diced tomatoes (use low sodium if needed)

Combine all ingredients in a pot and bring to a simmer over low heat.  Simmer for one hour. Stir occasionally.  Serve and enjoy!


1 1/2 lb potatoes (like new potatoes or red potatoes)

2 Tbsp canola oil

1 1/2 Tbsp Dijon mustard

1 Tbsp white vinegar

1/4 tsp ground black pepper

1/8 tsp salt

2 green onion or scallions (finely chopped)

1 1/2 cups chopped, fresh parsley

15.5 oz canned, low-sodium black beans (rinsed, drained)

8.8 oz packaged, cooked brown rice

15 oz canned sweet potatoes or yams in light syrup

1 egg white

1/2 tsp ground cumin

1/4 tsp salt

1/4 tsp ground black pepper

1/2 cup whole-wheat panko breadcrumbs

2 Tbsp canola oil (divided)

For the Mustard Potato Salad:

Fill a medium heavy-duty pot three-fourths full with water. Cut the potatoes evenly into bite-sized pieces and add into the water.

Place pot over high heat and bring to a boil. Once boiling, let cook until potatoes are fork-tender, about 8 to 10 minutes depending on size. Drain in a colander and run cold water over the potatoes to cool.

In a large bowl, add oil, mustard, vinegar, pepper, and salt. Whisk together to combine with a fork. Add potatoes, chopped scallions, and chopped parsley. Toss to combine potatoes in dressing. Reserve until black bean burgers are done.

For the Black Bean Burgers:

Into a medium bowl, add ½ cup black beans and 1 cup brown rice. It may be easier to microwave the rice for 30 to 60 seconds so it sticks together less and can be measured. Reserve.

Add remaining beans and brown rice into the bowl of a food processor, along with canned sweet potatoes/ yams, egg white, cumin, salt, and pepper. Pulse the mixture until smooth, 30 seconds to 1 minute.

Transfer puree to the reserved bowl with whole beans and rice. Add breadcrumbs and stir until mixture is combined. Form into 6 patties and place onto a plate.

Warm 1 tablespoon oil in a medium nonstick sauté pan or skillet over medium-high heat. Carefully add 3 of the fragile patties into the pan; cook until slightly browned on each side, 4 minutes per side. Repeat with remaining oil and patties.

Serve black bean burgers with potato salad.

Copyright © 2017 American Heart Association.


(Serves 4-6)

¼ cup olive oil

2 medium-large onions, diced (about 4 cups)

1-2 green bell peppers, diced

1 tablespoon crushed fresh garlic

2 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon oregano

1 fat tablespoon honey

2 teaspoons salt (or go lightly if needed)

1 teaspoon freshly ground pepper

1 can (28 ounces) petit diced or crushed tomatoes. Use low sodium options if needed.

3-4 cups cooked beans (15-oz can is about 1 1/2-cups drained beans) Use low sodium options if needed. Or make from scratch, soaking overnight and boiling until soft.

2-4 cups diced, minced or shredded cooked, lean meat

½-1 cup chopped cilantro, if available

Heat oil in 4-6 quart heavy pot over medium high heat and sauté onions briskly for 5 minutes, then add peppers and cook for 5 more minutes, or until both are softened. Stir in garlic and seasonings and cook another few minutes. (If you would like to add a few cups of cooked meat or a pound of raw, lean meat, this is the time to stir that in).

Drain and rinse canned beans. Add tomatoes and beans to vegetable mixture. Bring to a simmer and cook very gently, uncovered for about 30 minutes, stirring from time to time. Avoid letting the chili boil. Salt and pepper to taste. Top with cilantro and serve.