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Cleaning up Your Cabinets

Most pantries hold a mix of healthful and unhealthy food items, but cleaning out the questionable ones and replacing those with better choices isn’t difficult – start with the following guidelines.

Toss out any cereals and breads that are refined, presweetened or made with white flour, and replace them with organic, high-fiber cereals, steel-cut oats or organic, natural instant varieties of hot cereals, and whole-grain breads.
Replace instant soups (which can very high in sodium), rice or noodle mixes (often high in sodium and undesirable fats) and instant drink mixes (such as iced tea, instant coffee and sugary hot chocolate mixes), with cooked whole grains, dried beans, peas and lentils, and high quality green, white or oolong tea.
Add some spices - an important part of the anti-inflammatory kitchen and diet. Herbs are best when used fresh, but dried herbs, such as basil, sage, thyme, and rosemary, can keep their healthful characteristics and aroma very well.

What’s in your refrigerator?

Is your refrigerator teeming with less-than-healthy foods? If so, make a clean sweep and replace them with healthier, anti-inflammatory choices.

Get rid of:
Whole or 2-percent dairy products, creamers with artificial additives or sugars, regular margarines or spreads that contain “partially hydrogenated oil,” yogurt with added sugary fruit or artificial sweeteners, and American or processed cheeses, “cheese food” and cream cheese.

Replace with:
Organic, hormone-free skim or 1-percent milk, organic soy, almond, rice or oat beverages (look for organic soy products that do not contain the thickening agent carrageenan, and that are calcium-fortified), low-fat, organic yogurt (plain or a lower sugar vanilla - add your own organically grown fruit), and small amounts of natural, hard cheeses or varieties of soft cheese that are naturally lower in fat.

Are Conventional Household Cleaners Harmful?

It’s no secret that almost all conventional household cleaners contain some toxic ingredients. Many contain carcinogens or suspected carcinogens, as well. However, the danger the chemicals pose really depends on how often you use the products in which they're found and the length of time you're exposed to the fumes. Some of the effects are unpleasant but transient. Here's a list of some of the common chemicals found in household products and the symptoms they can cause.

Chlorine bleach (sodium hypochlorite): If mixed with ammonia, vinegar or other acid-based cleaners, it will release toxic chloramine gas; short-term exposure to this gas can cause mild asthmatic symptoms or more serious respiratory problems. Never mix bleach with these other substances.
Petroleum distillates: Found in metal polishes, these chemicals can irritate the eyes and lungs; longer-term exposure can damage the nervous system, kidneys, eyes and skin.
Ammonia: Can irritate eyes and lungs and cause headaches.
Phenol and cresol: Found in disinfectants, and if ingested can cause diarrhea, fainting, dizziness, and kidney and liver damage.
Nitrobenzene: Found in furniture and floor polishes, and if inhaled can cause shallow breathing; if ingested can cause poisoning and death. This substance has also been linked to cancer and birth defects.
Formaldehyde: Used as a preservative in many household products, formaldehyde is a suspected human carcinogen that can irritate your eyes, throat, skin and lungs.
Naphthalene: Found in mothballs, this suspected carcinogen may damage the eyes, blood cells, liver, kidneys, skin and the central nervous system.
Paradichlorbenzene: Another chemical in mothballs, can harm the central nervous system, liver and kidneys.
Hydrochloric acid or sodium acid sulfate: Found in toilet bowl cleaners, these chemicals can burn the skin and cause blindness if splashed in the eyes, or can burn the stomach if ingested.

To learn more about the hazards of chemicals in common household products, we suggest visiting www.epa.gov the Web site of the Environmental Protection Agency. The EPA advises buying only nontoxic, unscented cleaning products such as those that can be found from mail-order sources or in health-food stores. Another possibility is to substitute gentler products such as baking soda, vinegar, salt and vegetable oil-based liquid soap for most household cleaning.

Natural Household Cleaning Products

Cleaning your house can be a chore, but it shouldn’t compromise your health. Part and parcel with the concept of optimum health is taking care of the environment – including the environment in your home.

An entire industry has been built on developing natural cleaning products – everything from nontoxic bathroom cleaner to environmentally friendly dish soap. In addition to the products you can buy from health-food stores and a variety of catalog companies, there are a number of books that describe how you can make your own cleaning products from common household ingredients, such as vinegar, lemon juice, olive oil, potatoes, tea tree oil, baking soda and even white bread. Here are some down-to-earth, nontoxic suggestions for cleaning your home naturally with basic household ingredients, for a clean, safe home that doesn’t expose your family and guests to toxic chemicals.

Baking soda: An all-purpose cleaner; especially effective on glass coffee pots and glassware; removes red-wine stains from carpeting. A paste (made with water) can shine stainless steel and silver; the paste also can remove tea stains from cups and saucers. Make a paste with a castile- or vegetable-based liquid soap and a drop of essential oil (tea tree or lavender) to clean sinks, countertops, toilets and tubs. Pour 1 cup down the sink to clear a clogged drain, followed by 3 cups of boiling water.
Boiling water: Use weekly to flush drains and avoid clogs.
Coarse salt: Cleans copper pans and scours cookware. Sprinkle salt on fresh spills in the oven, then wipe off. Sprinkle salt on rust stains and squeeze a lime or lemon over them, let sit for several hours and wipe off.
Grapefruit-seed extract: Add to water in a spray bottle for an odorless way to kill mold and mildew.
Lemon juice: Use as a bleaching agent on clothing, and to remove grease from your stove and countertops. Add 2 Tbsp lemon juice to 10 drops of (real) lemon oil and a few drops of jojoba oil to clean and polish wood furniture.
Olive oil: Use to lubricate and polish wood furniture (three parts olive oil to one part vinegar; or two parts olive oil with one part lemon juice).
Potatoes: Halved potatoes can remove rust from baking pans or tinware – follow with a salt scrub or dip the potato in salt before scrubbing.
Tea tree oil: Can be added to vinegar/water solutions for its antibacterial properties. Use it to kill mold and mildew, and on kitchen and bathroom surfaces instead of chemical products. Add 50 drops to a bucket of water to clean countertops and tile floors.
Toothpaste (white, plain): Cleans silver; can remove water stains on wood furniture – dab on, allow it to dry and wipe off
Water: Mix with essential oil (lavender or tea tree) and spray on kitchen or bathroom surfaces for an environmentally and people-friendly antibacterial spray.
White vinegar: Cleans linoleum floors and glass (from windows to shower doors) when mixed with water and a little liquid soap (castile or vegetable). Cuts grease and removes stains; removes soap scum and cleans toilets (add a bit of baking soda if you like). Pour down drains once a week for antibacterial cleaning. Add to water in a spray bottle to kill mold and mildew.

Black beans, also known as "turtle beans," are an especially tasty variety, and make a lovely soup. As with most dried beans, they are inexpensive while offering a bounty of fiber, protein, folic acid, potassium and magnesium. Do not salt dried beans while they are cooking as the salt slows down the softening process. And a word about the sherry commonly added to this soup: forget "cooking" wines or sherries. They contain lots of added salt and very little in the way of flavor. Do your palate and your body a favor and use a drinkable sherry in this recipe.\

1 pound black beans
1 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 teaspoon dry mustard powder
1 cup dry sherry (not cooking sherry)

1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.

2. Drain beans and cover with a generous amount of fresh water. Bring to a boil over high heat in a large saucepan with the bay leaf. Skim off foam, lower heat, and simmer, partially covered, until beans are just tender, about 1 hour.

3. Add onion and continue to cook until onion becomes extremely soft, about 1 more hour.

4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft, about 1-2 hours more.

5. Remove bay leaf and turn off heat. Ladle beans in batches into a blender or food processor and puree, or use an immersion blender and puree soup directly in the saucepan.

6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.

Calories: 103
Protein: 3.5 grams
Fat: 2.6 grams
Saturated Fat: 0.2 grams
Monounsaturated Fat: 1.3 grams
Polyunsaturated Fat: 0.9 grams
Carbohydrate: 18.6 grams
Fiber: 4.1 grams
Cholesterol: 0.0 mg
Vitamin A: 5,138.3 IU
Vitamin E: 2.0 mg/IU
Vitamin C: 39.9 mg
Calcium: 104.1 mg
Magnesium: 76.1 mg

Normally, this is a soup for summer, when you can get wonderful fresh corn and tomatoes. But the quality of the new frozen supersweet corn, both yellow and white, is very good, and canned, organic tomatoes (the Muir Glen brand especially) are very flavorful and convenient. So as long as you can get fresh basil, you can make this satisfying soup any time of year. It is very easy to do.

1 cup finely chopped onion
2 tablespoons extra-virgin olive oil
3-4 cloves garlic, minced
28 ounces canned, crushed tomatoes, preferably organic
1 cup purified water
3 cups fresh corn kernels cut from the cob, or 1 pound frozen sweet corn, preferably organic
Salt and freshly ground black pepper to taste
1 cup finely chopped fresh basil

1. Sauté the onions in the olive oil in a saucepan over medium-high heat until they just begin to brown. Add the garlic and sauté for a minute, stirring constantly.

2. Pour in the tomatoes and cook, stirring occasionally, until they give up their juice. Cover and continue cooking about 5 minutes more.

3. Add the water and corn to the soup and cook until the corn is soft and the kernels lose their raw taste, about 5 minutes. Season to taste with salt and pepper. Stir in the basil, mix well, remove from heat, and serve immediately

Calories: 191
Protein: 5 grams
Fat: 8 grams
Saturated Fat: 1.0 grams
Carbohydrate: 31 grams
Fiber: 4.0 grams
Cholesterol: 0.0 mg

Lentils are a staple in Middle Eastern and Indian cooking and make a thick, rich and delicious soup. They're also a good source of fiber and magnesium and the quickest legume to cook. With bread and a salad, this soup makes a whole meal. On a cold night, a filling soup like this is perfect nourishment for warming body and soul.

1 pound lentils
1 bay leaf
3 large carrots, peeled and sliced
2 stalks celery, chopped
1 large onion, chopped
2 cups crushed tomatoes (fresh or canned)
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
Vinegar (red wine, cider or balsamic, optional)

1. Pick over lentils to remove any stones, dirt, or other foreign objects. Rinse them well in cold water and place in a large pot with enough cold water to cover lentils by 6 inches. Add the bay leaf.

2. Bring to a boil, skim off foam, lower heat, and boil gently, partially covered, until lentils are just tooth-tender, 20-30 minutes.

3. Add carrots, celery, and onion to the lentils. Cook partially covered till carrots are tender, about 20-30 minutes.

4. Add crushed tomatoes, olive oil, and salt and pepper to taste. Simmer, partially covered, until lentils become very creamy and soft. Stir occasionally and add boiling water if necessary to prevent sticking.

5. Remove bay leaf before serving. If you like, stir in a little vinegar just before serving.

Calories: 176
Protein: 8.1 grams
Fat: 5.8 grams
Saturated Fat: 0.8 grams
Monounsaturated Fat: 3.8 grams
Polyunsaturated Fat: 0.8 grams
Carbohydrate: 25.2 grams
Fiber: 8.7 grams
Cholesterol: 0.0 mg
Vitamin A: 8,600.9 IU
Vitamin E: 1.3 mg/IU
Vitamin C: 14.9 mg
Calcium: 61.9 mg
Magnesium: 44.2 mg

Cabbage is chock full of nutrients including vitamin C and indoles, important cancer-fighting compounds. In addition, red cabbage also contains anthocyanins, the purple pigment with strong anti-oxidant activity commonly found in blueberries. In the winter months, cabbage is an abundant nutritional resource when other fresh produce is either expensive or unavailable. This recipe calls for a lot of salt, but it is used in this dish to soften the cabbage. Then it is thoroughly rinsed off so the recipe doesn't provide too much sodium. This coleslaw is colorful and makes a delightful accompaniment to any meat, fish or vegetarian main dish. The garnish of minced scallions and toasted sesame seeds brings out the flavor of the slaw and adds additional crunch.

1 medium head green cabbage
1 medium head red cabbage
3 tablespoons sea salt
3 large carrots
1/4 cup minced scallions
1 tablespoon toasted sesame seeds

Dressing:
2/3 cup unseasoned rice vinegar
1/4 cup light brown sugar
1 1/2 tablespoons dark-roasted sesame oil

1. Discard the outer leaves of cabbages. Cut heads in quarters; remove and discard cores. Slice cabbage thinly or shred in a food processor. Layer the cabbage in a large bowl with the sea salt. Toss to distribute salt evenly and let cabbage sit for 1 hour to soften.

2. Meanwhile, peel the carrots and grate them into thin shreds.

3. Drain off any liquid produced by the cabbage and rinse the cabbage well in several changes of cold water to remove excess salt. Taste the cabbage; if it is still too salty, rinse it again.

4. Add carrots to the cabbage and mix well.

5. Whisk the rice vinegar, brown sugar and sesame oil together in a small bowl.

6. Pour the dressing over the cabbage and mix well. Let chill. Garnish with minced scallions and toasted sesame seeds before serving.

Calories: 127
Protein: 3.6 grams
Fat: 3.7 grams
Saturated Fat: 0.5 grams
Monounsaturated Fat: 1.3 grams
Polyunsaturated Fat: 1.6 grams
Carbohydrate: 23.7 grams
Fiber: 5.7 grams
Cholesterol: 0.0 mg
Vitamin A: 8,186.9 IU
Vitamin E: 0.5 mg/IU
Vitamin C: 98.1 mg
Calcium: 134.4 mg
Magnesium: 47.6 mg

Beets are a colorful source of anthocyanins, the purple pigments also found in blueberries, red grapes and red cabbage. They are powerful antioxidants and may help protect against cancer and heart disease. This dish brings to mind pickled beets – with a grown-up slant. It keeps well in the refrigerator. Enjoy!

3 pounds beets
1/4 cup brown sugar
1/4 cup rice or cider vinegar
1/4 cup water
1 teaspoon wasabi powder (Japanese horseradish)
1 teaspoon dry mustard powder
1 tablespoon extra-virgin olive oil
1 large onion, sliced thin
Salt to taste

1. Cut off the beet tops about an inch above the beet. In a large pot cover the beets with three inches of cold water and bring to a boil. Cover and boil over medium heat until tender, about 45 minutes.

2. Drain the beets under cool running water. Slip off their skins. Trim off stems and root ends and slice the beets thinly.

3. Combine the sliced beets in a bowl with the other ingredients, add salt to taste, and chill. Stir several times. This salad will keep for a week in the refrigerator.

Calories: 122
Protein: 2.9 grams
Fat: 2.0 grams
Saturated Fat: 0.3 grams
Monounsaturated Fat: 1.3 grams
Polyunsaturated Fat: 0.3 grams
Carbohydrate: 24.9 grams
Fiber: 5.1 grams
Cholesterol: 0.0 mg
Vitamin A: 64.6 IU
Vitamin E: 0.7 mg/IU
Vitamin C: 9.5 mg
Calcium: 37.0 mg
Magnesium: 44.5 mg

Did you know that you can make a delicious vegan alternative to egg or tuna salad from tofu? One of the healthiest changes you can make in your diet is to incorporate soy foods on a regular basis. Soy is rich in protein, iron and compounds called isoflavones, which seem to protect against hormone-driven cancers such as prostate cancer in men and breast cancer in women. Soy also helps protect your heart. Tofu - made from curdled soy milk in a process similar to making cheese - is an extremely versatile source of soy, and varies in firmness relative to the amount of liquid that has been pressed out. Firm tofu works best in this recipe for an appetizing look and taste. I suggest you seek out the freshest possible tofu made from organic soy, and avoid buying the type sold in bulk in big vats, as it can easily be contaminated. Keep your tofu submerged in fresh water in the refrigerator, change the water daily and eat it within a week. This recipe is easy to whip up in a few minutes. Use it as a sandwich filling or as a snack on whole grain crackers. Be sure to choose crackers made without partially hydrogenated oil.

1 pound firm tofu
1 teaspoon ground turmeric
1 tablespoon prepared mustard
1 tablespoon sweet pickle relish
3 tablespoons chopped celery
3 tablespoons chopped onion
1 tablespoon chopped fresh parsley
Dash paprika
Salt to taste
Hot-pepper sauce or salsa (optional)

1. Drain the tofu well and mash it roughly in a bowl.

2. Add the turmeric, mustard, sweet pickle relish, celery, onion, parsley and paprika, and salt to taste.

3. Mix and mash well. Correct seasoning. Add hot-pepper sauce or salsa to taste.

Calories: 97.1
Protein: 9.5 grams
Fat: 5.6 grams
Saturated Fat: 0.8 grams
Monounsaturated Fat: 1.3 grams
Polyunsaturated Fat: 3.1 grams
Carbohydrate: 4.4 grams
Fiber: 1.7 grams
Cholesterol: 0.0 mg
Vitamin A: 156.6 IU
Vitamin E: 0.1 mg/IU
Vitamin C: 2.1 mg
Calcium: 126.7 mg
Magnesium: 120.0 mg

Every cook needs a good recipe for marinara sauce. This one can be prepared in less than an hour and used in many ways. It is traditionally served over pasta, but is equally delicious with polenta or rice. It also makes a wonderful sauce for grilled vegetables or baked tempeh or tofu. We don’t need to remind you that tomatoes cooked with oil provide a source of lycopene, one of the carotenes linked to protection from prostate cancer.

2 tablespoons extra-virgin olive oil
2 medium onions, chopped
1 medium carrot, peeled and finely grated
1/4 teaspoon red pepper flakes, or to taste 1 large can (28 ounces) Italian tomatoes, crushed
1 large can (12 ounces) tomato paste
1 teaspoon sugar (optional)
1 bay leaf
2 tablespoons dried whole basil
1 teaspoon dried whole oregano
Pinch fennel seeds
1/4 teaspoon ground allspice
4 cloves garlic, chopped

1. Heat the olive oil in a large Dutch oven or saucepan (do not use cast iron or aluminum) over medium-high heat. Add the onions and carrot; sauté until the onions are translucent.

2. Add the remaining ingredients and stir well. Bring just to a boil, lower heat, and simmer uncovered for 30 minutes or until desired thickness. Remove the bay leaf.

3. Serve with your favorite pasta or polenta.

Calories: 152
Protein: 4.8 grams
Fat: 3.5
Saturated Fat: 0.5 grams
Monounsaturated Fat: 2.1 grams
Polyunsaturated Fat: 0.6 grams
Carbohydrate: 31.1 grams
Fiber: 7.0 grams
Cholesterol: 0.0 mg
Vitamin A: 2,853 IU
Vitamin E: 3.2 mg/IU
Vitamin C: 63.2 mg
Calcium: 134.4 mg
Magnesium: 61.5 mg

This wonderful, easy main dish makes a delicious meal when served with a green salad, rice or rice noodles and steamed vegetables. Reserve some of the marinade before adding the fish to use as a sauce for the rice or rice noodles. Salmon is a type of fish that contains substantial amounts of omega-3 fatty acids, which reduce inflammation, protect against heart attacks, and reduce your chances of developing cancer. Try to eat fish two to three times a week, especially fish that contain generous amounts of omega-3 fatty acids. Other choices include sardines, herring and mackerel.

1 cup sake (Japanese rice wine)
1/2 cup natural soy sauce or tamari
1 tablespoon fresh grated ginger
2 cloves fresh garlic, pressed
1 tablespoon dark brown sugar
12-ounce salmon filet, cut in two 6-ounce pieces

1. Prepare the marinade by mixing the sake, soy sauce (a reduced-sodium variety if you

prefer), ginger, garlic and brown sugar together in a small bowl. Reserve 1/4 cup of the marinade.

2. Rinse the salmon filets under cold water, place in a glass or ceramic dish and pour the marinade over it. Cover and let marinate in the refrigerator for 1 to 3 hours, spooning the liquid over any exposed parts of the fish once or twice.

3. Prepare the grill or preheat the broiler to high heat.

4. Remove the fish from the marinade and place on foil on the grill or a broiler pan. Broil or grill until done, being careful not to overcook.

5. Pour reserved marinade over fish and serve at once.

Calories: 316
Protein: 38.1 grams
Fat: 10 grams
Saturated Fat: 2.1 grams
Monounsaturated Fat: 3.6 grams
Polyunsaturated Fat: 3.4 grams
Carbohydrate: 6.9 grams
Fiber: 0.3 grams
Cholesterol: 75.6 mg
Vitamin A: 168.0 IU
Vitamin E: 1.1 mg/IU
Vitamin C: 1.7 mg
Calcium: 73.5 mg
Magnesium: 69.7 mg

Spaghetti squash may look funny, but it's chock full of vitamins and minerals, especially carotenes - so don't be afraid to try it. This vegetarian casserole is low in calories and fat, and very satisfying as a main dish. Add a mixed green salad and some whole grain bread and you've got a great meal.

1 spaghetti squash
2 large carrots, diced
2 stalks celery, diced
1 large yellow onion, diced
1 red bell pepper, diced
2 tablespoons extra-virgin olive oil
1 large can (28 ounces) crushed tomatoes
Red pepper flakes
1 teaspoon dried basil
1/2 teaspoon dried oregano
Pinch of ground allspice
3 cloves garlic, chopped
3/4 pound part-skim mozzarella
1/2 cup grated Parmesan cheese

1. Place the spaghetti squash in a large pot of water (it should float) and bring to a boil. Lower heat, cover and boil gently for 50 minutes.

2. Another option is to bake the squash first. Cut it lengthwise and place the halves skin-side down in a baking dish with an inch of water. Cover the dish with foil and bake at 350° F for about 45 minutes, or until meat is tender.

3. While squash is cooking, peel and slice the carrots, celery, onion and bell pepper

4. Heat olive oil in a skillet and add the onion and carrot, with some water to prevent sticking. Sauté over medium heat for 5 minutes. Add remaining vegetables with some red pepper flakes and a dash of salt, if desired. Sauté, stirring frequently, till vegetables are barely tender, about 10 minutes.

5. Add crushed tomatoes, basil and oregano to taste, and a sprinkle of ground allspice. Squeeze in 2-5 cloves of garlic. Simmer uncovered for 15 minutes. Meanwhile, grate the mozzarella and Parmesan.

6. Remove squash from pot or oven and allow to cool until you can handle it. If it is whole, cut it in half lengthwise, then remove seeds with a spoon and squeeze any excess water out of meat.

7. Remove meat and break it up into strands with a fork or potato masher. Mix squash well with vegetables and put half in the bottom of a large baking dish. Top with half the cheeses, the rest of the squash, and then the rest of the cheeses.

8. Bake for 30 minutes or until cheese is bubbly and slightly browned. Let cool 15-20 minutes before serving.

Calories: 266.6
Protein: 16.9 grams
Fat: 13.1 grams
Saturated Fat: 6.4 grams
Monounsaturated Fat: 5.2 grams
Polyunsaturated Fat: 0.8 grams
Carbohydrate: 22.4 grams
Fiber: 4.9 grams
Cholesterol: 27.9 mg
Vitamin A: 7,879.7 IU
Vitamin E: 1.5 mg/IU
Vitamin C: 57.9 mg
Calcium: 476.1 mg
Magnesium: 49.3 mg

In the culture and cuisine of the Southwest, chili is serious business. But contrary to what many believe, good chili doesn't require "carne" (meat). The key to great chili is knowing how to harness the fiery flavor of a wide range of available chile peppers to make the dish exciting yet edible. ("Chili" commonly refers to the dish made with "chile" peppers.) Red New Mexican chile peppers are traditionally tied in strings called ristras or are available as ground powder, and chipotles are ripe (red) jalapeños that have been dried and smoked. Experiment with different amounts until you find a level of heat intensity that you're comfortable with. Be aware, however, that capsaicin, the active component in chile peppers that gives them their heat, is concentrated in the white tissue attached to the seeds. If you’re using whole chiles, you may want to remove that white tissue if you don't want your chili too hot.

7 1/2 cups cooked beans, like pintos, anasazi, adzuki or kidney (roughly four 15-ounce cans or 1 pound dried beans, cooked)
2 tablespoons extra-virgin olive oil
2 large onions, diced
1 dried or canned chipotle pepper
1 tablespoon mild red New Mexican chile powder, or to taste
1 tablespoon dried whole oregano
1 tablespoon ground cumin
1/2 teaspoon allspice
1 large can (28 ounces) crushed tomatoes, undrained
5 cloves garlic, mashed
Salt and pepper, to taste

Garnishes:
Chopped raw onion
Chopped tomato
Shredded lettuce
Tortillas

1. Drain beans in a colander.

2. Heat oil in a large Dutch oven or saucepan. Add the onions and sauté over medium heat until they are soft and golden.

3. Crush the chipotle pepper if using dried, or mince if using canned.

4. Add the chipotle pepper, red chile powder, oregano, cumin and allspice to the onions. Cook for 2 minutes.

5. Add the tomatoes and beans. Simmer for 45 minutes, adding liquid if the mixture gets too dry.

6. Add salt and pepper to taste, and more chile if you want a hotter dish.

7. Serve in bowls with warm tortillas. Garnish with chopped raw onion, chopped tomato and shredded lettuce.

Calories: 351.1
Protein: 17.4 grams
Fat: 5.7 grams
Saturated Fat: 0.8 grams
Monounsaturated Fat: 3.5 grams
Polyunsaturated Fat: 0.8 grams
Carbohydrate: 62.1 grams
Fiber: 20.6 grams
Cholesterol: 0.0 mg
Vitamin A: 737.5.7 IU
Vitamin E: 1.3 mg/IU
Vitamin C: 25.0 mg
Calcium: 140.3 mg
Magnesium: 117.9 mg