Hauser Diet Grain/Pasta/Bean & Legume Recipes

Grain Recipes

    • WHAT YOU’LL NEED:

      3 cups old-fashioned oats
      3/4 cup chopped walnuts
      1/3 cup chopped pecans
      1/2 cup slivered almonds
      1/2 cup hazelnuts
      1/2 cup bran
      1 cup shredded sweetened coconut
      1 ½ Tsp ground cinnamon
      1/2 Tsp ground nutmeg
      1/2 cup butter
      1/4 cup lightly packed brown sugar
      1/3 cup honey
      2 teaspoons pure vanilla extract
      3/4 cup dried cranberries

      WHAT TO DO:

      1. Preheat the oven to 325°. Line the baking sheet with parchment paper and set aside.
      2. In the large bowl, combine the nuts, bran, oats, coconut, nutmeg, and cinnamon; set aside.
      3. In the small saucepan over medium heat, melt the butter. Add the honey, brown sugar, and vanilla extract, and mix well. Pour over the dry nut mixture and toss well. Spread the granola in the prepared pan and bake for about 30 minutes, stirring every 10 minutes.
      4. Remove the granola from the oven. Mix the cranberries in with the hot granola. Let the mixture cool before serving.
    • WHAT YOU’LL NEED:

      1 Cup rolled oats
      ½ Cup wheat germ
      ½ Cup oat bran
      ½ Cup Protein Powder
      1 Cup crunchy organic peanut butter
      1 Cup raisins or dried fruit of your choice, chopped up
      1 Cup of Carob chips or chocolate chips (find at a health food store)
      1 Cup of organic honey

      WHAT TO DO:

      1. Combine all ingredients into a mixing bowl.
      2. Mix together all ingredients well.
      3. Pat out on wax paper into a large rectangle cookie sheet.
      4. Take a large knife and divide into bar shaped rectangles.
      5. Put these in Ziploc bags and freeze ‘til you need them.
    • WHAT YOU’LL NEED:

      1 1/2 cups Hodgson Mill yellow corn meal
      1 cup Hodgson Mill unbleached white flour
      1 1/2 tsp baking powder
      1/4 tsp baking soda
      1/4 cup sugar or honey
      1/2 tsp salt
      1 cup buttermilk
      1 egg
      1/4 cup vegetable oil

      WHAT TO DO:

      1. Mix corn meal, unbleached flour, baking powder, baking soda, sugar, and salt in a large bowl and set aside.
      2. In another bowl, combine buttermilk, egg and vegetable oil. Pour liquid ingredients into dry ingredients, and mix just until blended. Let this mixture sit in the bowl for 5 minutes.
      * For more information on Hodgson Mill: http://www.hodgsonmill.com where you will find many organic and alternative flours and baking products which are especially helpful if you have food allergies.
    • WHAT YOU’LL NEED:

      1 ½ cup couscous
      1 ½ cups hot water
      10 dried apricots, chopped
      1 cup sliced almonds, (toasted is best)
      3 TBSP fresh lemon juice
      3 green onions, chopped (including green parts)
      1 cup fresh mint leaves, chopped (you can find this in the produce section of your supermarket – give it a try!)
      1 cup fresh cilantro leaves, chopped
      2 cloves garlic, minced
      2 TBSP lemon zest, finely grated
      Pinch of cinnamon
      1 TBSP extra-virgin olive oil
      ½ tsp Sea salt to taste

      WHAT TO DO:

      1. Bring 1 ½ cups water to a boil in a small saucepan.
      2. Place the couscous in non-plastic bowl. Pour boiling water over it, and stir with a fork to combine.
      3. Cover and let sit for 10 to 15 minutes, then uncover and fluff with a fork.
      4. In a large bowl, mix the apricots, almonds, lemon juice, green onion, mint, cilantro, garlic, lemon zest, and pinch of cinnamon.
      5. Combine with the couscous, olive oil and salt to taste. Toss gently to combine.

      This dish can be eaten as a main meal for Hauser Diets 4 and 5, or as a side dish for the other diets. It goes great with poultry or spicy meats.

Pasta Recipes

    • WHAT YOU’LL NEED:

      8 ounces (or 1/2 box) of your favorite pasta – use rice or corn pasta if you are allergic to wheat (We like penne organic whole wheat)
      4 Garlic Cloves
      Fresh Basil Leaves
      4-5 medium Organic Tomatoes
      Fresh Ground Pepper
      Salt
      Olive Oil
      Fresh Parmesan Cheese, grated

      WHAT TO DO:

      1. Chop garlic cloves, basil, and tomatoes into small pieces.
      2. Put into bowl.
      3. Add pepper and salt.
      4. Add olive oil, fill up with olive oil to almost top of ingredients.
      5. Cover and let stand for 8 hours, if possible.
      6. Stir once or twice during this time.
      7. Cook whole wheat penne pasta.
      8. Top pasta with the tomato, basil, and garlic sauce.
      9. Sprinkle with parmesan cheese.
      10. Serve cold or warm.

      This is a very simple recipe, but it’s delicious. It’s a great way to use the home grown tomatoes from your garden! Add other veggies if you like! The more the merrier!

    • WHAT YOU’LL NEED:

      1 package (32 ounces) lasagna noodles (use rice noodles if allergic to wheat), uncooked
      1-1/2 cups ricotta or cottage cheese
      1 egg
      ¼ cup Parmesean or Romano Cheese grated
      ¼ cup fresh chopped parsley (or use 1 tsp. dried)
      2 jars (26 ounces each) spaghetti sauce (no meat or mushrooms)
      2 cloves garlic crushed
      1 tsp Italian seasoning
      1/8 tsp red peppers (if you like it a little spicy)
      1 tsp. sugar
      ½ red pepper, chopped finely
      ½ medium onion, chopped finely
      ½ cup black olives, chopped finely
      ¼ cup fresh chopped basil (or use 1 tsp. dried)
      1 pound reduced-fat mozzarella cheese, shredded
      1/2 pound reduced-fat provolone cheese, shredded
      * (use soy or rice cheese if allergic to dairy)

      WHAT TO DO:

      1. Lightly coat a deep 9 x 13 baking dish with olive oil.
      2. Simmer 2 jars of sauce with garlic, Italian seasoning, and red pepper.
      3. Chop vegetables. Add to sauce. Allow sauce to simmer for at least 30 minutes.
      4. Shred cheeses, combine, and set aside.
      5. Combine ricotta with egg and Parmasean cheese in a small bowl.
      6. Add fresh parsley. Mix.
      7. Preheat oven to 350 degrees.
      8. Layer lasagna: Spoon a few tablespoons of sauce in the bottom of the baking dish. Place one layer of uncooked lasagna noodles on top of sauce in bottom of dish. Place a layer of ricotta mixture on noodles. Cover with a generous amount of sauce. Top with mozzarella and provolone cheeses layers. Spread an even layer of sauce over noodles. Continue layering ingredients beginning with noodles, until all ingredients have been used, ending with a layer of sauce.
      9. Place in a 350-degree oven and bake for about 45 minutes or until sauce on top begins to brown.
      10. Let sit for 15 minutes before serving. Serves 6.

Bean & Legume Recipes

    • WHAT YOU’LL NEED:

      1 tsp olive oil
      1 ½ C. sliced onion
      ½ tsp dried oregano
      ¼ tsp salt
      1/8 tsp black pepper
      1 poblano chili, seeded and chopped
      15 oz. of black beans, buy organic dry beans and soak until soft or organic canned beans. (*We have also made this with organic refried black beans for a softer texture)
      1 C. of organic fresh mango, peel and slice
      1/3 C. peeled avocado
      2 TBSP melted butter or olive oil
      4 8-inch whole wheat tortillas (*we like Tortilla Factory tortillas that are high in fiber and protein)
      ½ C. shredded cheddar cheese

      WHAT TO DO:

      1. Preheat broiler.
      2. Heat oil in a large skillet over medium-high heat.
      3. Add onion, oregano, salt, pepper, and poblano, sauté for 5 minutes or until tender.
      4. Add beans, cook until thoroughly heated.
      5. Remove from heat.
      6. Stir in mango and avocado.
      7. Place flour tortillas on baking sheet and coat with melted butter.
      8. Arrange ¾ cup bean mixture on half of each tortilla.
      9. Sprinkle 2 tablespoons of cheddar cheese over bean mixture, and fold tortilla in half.
      10. Lightly coat tortilla with melted butter.
      11. Broil 3 minutes or until cheddar cheese melts. Top with a dollop of sour cream or chopped green onions or black olives! Serve with Spanish rice. YUMMY!
      Note: If you do not have access to a broiler, you can make this on top of the stove on a stove-top griddle or frying pan. Makes 4 Quesadillas.
    • This is a delicious high fiber, nutrient-dense salad that is loaded with complex carbs, fiber, and protein. It is a great dish for Bears, Monkeys, and Giraffes to eat on a regular basis, but also makes a wonderful side dish for the Lion/Otter Diet Types as well. Thanks to my friend Marylou for this recipe!

      WHAT YOU’LL NEED:

      1 8-ounce jar oil-packed sun-dried tomato halves, drained and chopped coarsely, reserving oil
      1/2  cup fresh parsley, chopped
      1/2  cup fresh basil, chopped
      1 medium green bell pepper, finely diced
      1 15-ounce can organic red kidney beans, rinsed and drained
      1 15-ounce can organic white kidney beans, rinsed and drained
      1 15-ounce can organic black beans, rinsed and drained
      1 15.8-ounce can organic black-eyed peas, rinsed and drained
      1/2  red onion, thinly sliced
      1/3  cup  red wine vinegar
      1/4  cup  sugar (or less)
      1 tsp salt
      1/2  tsp dry mustard
      1/4  tsp freshly ground black pepper

      WHAT TO DO:

      1. Place 1/4 cup reserved oil in a medium bowl. Return the remaining oil to sun-dried tomato jar; reserve for another use.
      2. In a large bowl combine chopped tomatoes, parsley, basil, pepper, all of the beans, and onion.
      3. Add vinegar and remaining ingredients to 1/4 cup reserved oil, stirring with a whisk.
      4. Drizzle over bean mixture. Toss gently to coat. Cover and chill.
      ** add more oil/vinegar if needed.
    • WHAT YOU’LL NEED:

      1 pound lentils, rinsed
      2 cups chopped onions
      4 cloves garlic, minced
      2 cups canned tomatoes, chopped, with liquid (we like Muir Glen Fire Roasted)
      2 1/2 cups chicken or vegetable broth
      2 large carrots, sliced
      1/2 cup sliced celery
      1 bell pepper, chopped
      2 tablespoons fresh chopped parsley
      1 dried bay leaf
      1/2 teaspoon salt
      1/8 teaspoon ground marjoram
      1/8 teaspoon leaf sage, crumbled
      1/8 teaspoon dried leaf thyme
      8 ounces shredded Cheddar cheese

      WHAT TO DO:

      1. Place all ingredients, except the cheese, in the crock pot and cook on the HIGH setting for 2 1/2 to 3 hours, or until the lentils are tender. This can also be done on top of the stove in a large pot. Reduce cooking time to 1 to 1 ½ hours.
      2. Remove bay leaf from the stew.
      3. Stir in the cheese until it is melted.
      4. Serve hot, topped with more cheese, if desired. If your diet allows, this is a great meal served with crusty whole grain bread or garlic bread and a nice tossed salad made with dark greens! YUM!
    • It is a great way to feed a family on a budget. We’ve tweaked it a little, but it has been an old favorite of ours for many years. Feel free to add other veggies as you desire!

      WHAT YOU’LL NEED:

      3 cups vegetable broth
      1 cup lentils
      1 cup chopped onion
      1 tsp dried basil or 2 tsp fresh basil, chopped
      ¼ tsp salt (or to taste)
      ¼ tsp pepper (or to taste)
      ½ tsp dried oregano or 1 tsp. fresh chopped
      ½ tsp dried thyme or 1 tsp. fresh chopped
      1-2 cloves garlic, chopped
      1 ½ cups brown rice
      1 cup shredded mozzarella or cheddar cheese (or combination)
      * Optional: Chopped red peppers, chopped black olives, chopped mushrooms

      WHAT TO DO:

      1. Mix all of the above ingredients in a bowl.
      2. Pour into greased 2 quart casserole dish.
      3. Bake at 350 degrees for 2 hours.
      4. After one hour, mix in 1 cup of shredded cheese. Add additional veggies as desired.
      5. Bake for an additional 1 hour.
    • A dollop of yogurt adds a creamy richness and cuts the heat of the chiles. Also, to reduce the heat of the chiles, scrape out the seeds.

      WHAT YOU’LL NEED:

      1 tablespoon olive oil
      2 medium-size red onions, chopped
      1 medium-size red bell pepper, chopped
      1 medium-size green bell pepper, chopped
      4 garlic cloves, minced
      4 teaspoons ground cumin
      1 – 16-ounce package dried black beans
      1 tablespoon chopped canned chipotle chiles*
      7 cups hot water
      2 tablespoons fresh lime juice
      2 teaspoons coarse kosher salt
      1/4 teaspoon ground black pepper
      1 cup plain nonfat yogurt (optional)
      1/2 cup chopped seeded plum tomatoes
      1/4 cup chopped fresh cilantro

      WHAT TO DO:

      1. Heat olive oil in large non-stick skillet over medium-high heat.
      2. Add onions and both bell peppers and sauté until beginning to brown, about 8 minutes.
      3. Add garlic and cumin; stir 1 minute. Transfer mixture to 6-quart slow cooker.
      4. Add beans and chipotles, then 7 cups hot water.
      5. Cover and cook on high until beans are very tender, about 6 hours.
      6. Transfer 2 cups bean mixture to blender; puree until smooth. Return puree to remaining soup in slow cooker.
      7. Stir in lime juice, salt, and pepper.
      8. Ladle soup into bowls. Place a spoon dollop of yogurt into each bowl.
      9. Sprinkle with tomatoes and cilantro and serve.
      * Chipotle chilies canned in a spicy tomato sauce, sometimes called adobo, are available at Latin American markets and many supermarkets.
      Test-kitchen tip: Add richness to slow-cooker soups by using a mixture of half broth and half water instead of only water.
      Makes 6 main-course Servings.
    • The ingredient list is long but they are very common ingredients. Most of the ingredients are just duplicated in the salsa. So you can do all the dicing at the same time.

      WHAT YOU’LL NEED:

      Ingredients for Black bean filling:

      1 TBSP olive oil
      2 cloves garlic, minced
      1 small onion, finely chopped
      1 jalapeno, seeded and minced
      1/2 red bell pepper, finely chopped
      1 cup red bell pepper, chopped
      2 – 15 oz cans of drained black beans (or fresh if available), mashed
      1 tsp ground cumin
      2 TBSP tomato paste
      1 Tsp salt
      1 TBSP Lime juice
      Few dashes of your favorite hot sauce (optional)

      Ingredients for salsa verde:

      12 tomatillos, husked and halved
      1 TBSP olive oil
      2 cloves garlic, minced
      1 small onion, minced
      1 jalapeno, seeded and minced
      14-16 ounces of vegetable broth
      1/2 cup cilantro, chopped
      1 Tsp ground cumin
      1 avocado, mashed
      1/2 Tsp Salt

      Additional Ingredients:

      8 soft corn tortillas
      10 oz grated cheese

      WHAT TO DO:

      1. Heat oven to 250 to warm tortillas. Place them in oven until ready to be filled.
      2. Black Bean Filling: Heat oil in large skillet and add garlic and onion and jalapeño. Cook for 2 minutes. Add mashed black beans, cumin, tomato paste, and lime juice. Stir while heating.
      3. Salsa Verde: Blend tomatillos well in food processor or blender.
      4. Heat oil in large sauce pan. Add garlic, onion, jalapeño. Cook for 2 minutes. Add tomatillos and cook for 3-5 minutes. Add broth, cumin, cilantro, and mashed avocado.
      5. Remove tortillas from oven. Turn on broiler.
      6. Scoop a layer of salsa into the bottom of baking dish. Place tortillas in a line and scoop black bean filling, and a sprinkle of cheese into each. Roll each tortilla and place seam down into the baking dish. Cover the tortillas with the remainder of the salsa. Cover with remaining cheese.
      7. Broil until cheese is melted. Remove. Garnish with cilantro and serve.
    • WHAT YOU’LL NEED:

      1 – 15 oz can of black beans
      1/3 cup chopped onion
      ½ cup chopped walnuts
      1-2 garlic cloves
      1 Tsp Cumin
      ½ Tsp Oregano
      ¾ cup bread crumbs (more if burgers are too wet)
      1 egg
      Salt and Pepper
      Hot Sauce (optional: We like Chipotle Tabasco)

      WHAT TO DO:

      1. Place onion, garlic, and walnuts in food processor. Process until diced. Add black beans, bread crumbs, spices, and hot sauce (to taste). If you are not using a food processor, dice the onion and garlic, and use a masher for step 2.
      2. Scramble egg into medium mixing bowl. Add bean mixture from the food processor and mix with hands. Form mixture into 3-4 patties, depending on your size preference. Stack the patties in the food storage container with a piece of parchment paper separating each one. Refrigerate for at least 1 hour.
      3. Heat oil in skillet on medium heat. Cook each patty for about 5 minutes per side, depending on your pan.
      4. Top with yogurt (or cheese), diced tomatoes, avocado slices, and cilantro. Or use those last three ingredients to make guacamole for a topping. Make up ahead of time and then just heat the patties for breakfast or lunch the next day!
      * Feel free to experiment with this recipe. For a total vegan burger, try using silken tofu instead of the egg. Try sunflower seeds instead of walnuts, or use half corn and half onion. Try adding a couple tablespoons of salsa. (also then adding more bread crumbs) This recipe is a great “whatever is on hand” recipe! (If the patties get too wet, just add some more bread crumbs.)

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