Caribbean Black Beans and Pepper Stir Fry

July 20, 2010 in Main Dish by Joyce Bunderson

In Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings---And 7 Steps to End Them Naturally, Dr Neal Bernard explains in detail how the high-glycemic foods bump up the blood sugar fast, then it drops off, leaving a person hungry again. We each need foods that convert to sugar slowly, keeping our energy level on an even keel, and our hunger in check until lunch, the second most important meal. Whole grains, vegetables, beans and other legumes are foods that will provide a healthy breakfast, then a healthy lunch with no spikes and drops-off of blood sugar. The spikes lead to hunger and snack attacks. The spikes also can aggravate insulin insensitivity – type 2 diabetes.

Note for using leftover salsa: I had leftover salsa after two large meals. The salsa will hold in the refrigerator for 3 or 4 days, but we had finished the red pepper and onion mixture. I didn’t take pictures of the following recipe but this is how I used the leftover papaya salsa.

Caribbean Black Beans and Pepper Stir Fry

By Joyce Bunderson Published: July 20, 2010

In Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings---And 7 Steps to End Them Naturally, Dr Neal Bernard explains …

Ingredients

6 - 8 flat breads or tortillas (whole wheat varieties are perfect)
3 cups papaya
1 1/2 cups pineapple
1/3 cup lime juice fresh, (about 2 limes)
1/3 cup raspberry vinegar
1/3 cup pineapple juice
1/3 cup green chilies diced
2 teaspoons cumin ground
1/3 cup cilantro chopped
2 teaspoons extra virgin olive oil
2 ½ to 3 tablespoons ginger minced fresh
2 cups mushrooms sliced
2 cups onion sliced
2 cups red pepper sliced
2 cups black beans rinsed canned or cooked

Instructions

Salsa
Cut the papaya.
Mix the papaya, pineapple, lime juice, vinegar, pineapple juice, chilies, cumin and cilantro and set aside.
Filling
Peel and mince the ginger.
Saute the ginger in the oil.
Add the mushrooms and onions to the oil and ginger.
Stir until the onions and mushrooms are tender.
Have the rinsed beans and red peppers ready.
Add the beans and red peppers.
Heat flat breads or tortillas in the microwave for about 12 – 15 seconds on high
Serve the stir fry on a tortilla or flat bread, topped with the papaya salsa.
Extras Ingredients (optional). Scrambled Eggs, Spinach and Mushrooms I chopped about 1 ½ - 2 cups mushrooms and 4 cups fresh spinach. Put the mushrooms in the skillet with a tablespoon of extra virgin olive oil. When the mushrooms were cooked, I added the chopped spinach. Sautéed for a few minutes until the spinach was wilted. Then I mixed up 6 extra large eggs, a little non-fat milk and a sprinkle of salt. I poured the egg mixture directly into the mushrooms and spinach and cooked like regular scrambled eggs. Served with the papaya salsa and whole wheat toast. Note: Vic loved both recipes.