Constipation

Healthy Living Recipes

Enjoy these healthy living recipes, which will help you prevent constipation.

Pasta and Beans

Ingredients

8 oz. farfalle (bow tie) pasta
2 tbsp. extra virgin olive oil
4 garlic cloves, crushed
½ can (19 oz.) Garbanzo beans, rinsed and drained
¼ cup unsalted chicken broth

½ cup black beans
4 cups fresh spinach, chopped
2 Tbsp. Parmesan cheese
Cracked black peppercorns, to taste


Directions

Bring a large pot of water to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta.

In a large skillet, heat the olive oil and garlic over medium heat. Add the garbanzos, chicken broth and black beans. Stir until warmed through. Add the spinach. Heat just until spinach is wilted, about 3 minutes. Don't overcook.

Top each serving with the sauce, 1 teaspoon Parmesan cheese and peppercorns to taste.

Yogurt Bran Muffins

Ingredients

1 cup bran cereal
2 egg whites or 1 egg, slightly beaten
¼ cup vegetable oil
2 containers (6 oz each) fat-free vanilla yogurt
1 ½ cups all-purpose flour

1/3 cup packed brown sugar
1 ¼ teaspoon baking soda
½ tsp. salt
½ cup fresh raspberries or blueberries


Directions

Heat oven to 400 degrees F. Fill muffin pan with 12 paper muffin baking cups or grease each muffin cup with butter or butter-flavored spray oil. Using a meat mallet or rolling pin, crush bran cereal in a plastic food-storage bag.

In a bowl, stir together egg whites, oil and yogurt. Add cereal, flour, brown sugar, baking soda and salt; stir until dry ingredients are moistened. Gently stir in berries. Fill each muffin cup about 3/4 full.

Bake 18-20 minutes or until golden brown. Remove from pan immediately

Vegetable Chicken Stir-Fry

Ingredients

1 pound boneless, skinless chicken breasts, thinly sliced
1 clove garlic, minced
1-2 Tbsp. minced fresh ginger
1 Tbsp. olive oil
½ cup peeled and thinly sliced carrots (1 medium carrot)
1 cup sliced zucchini (1 small zucchini)

1 cup snow peas, rinsed (about 3 ounces)
1 tablespoon tamari
1 teaspoon seasoned rice vinegar
3 cups hot cooked brown rice
2 teaspoons toasted sesame seeds
1/2 cup chopped celery


Directions

In a large skillet, stir-fry chicken, garlic, and ginger in hot olive oil for about 10 minutes. Add carrots, zucchini, celery, and snow peas; stir and cook about 5 minutes or until vegetables are tender-crisp. Add tamari and rice vinegar. Stir to mix well. Simmer, covered, 5 minutes or until heated through. Serve over hot rice, sprinkled with sesame seeds.

Vegetarian Chili

Ingredients

1/2 teaspoon extra-virgin olive oil
1 small yellow onion, chopped
12 ounces extra-firm tofu, cut into small pieces
2 cans (14 ounces each) diced tomatoes, low or no added salt
1 can (14 ounces) chili beans, rinsed and drained

1 can (14 ounces) black beans, rinsed and drained
3 tablespoons chili powder
1 tablespoon oregano
1 tablespoon chopped fresh cilantro


Directions

In a soup pot, heat the olive oil over medium heat. Add the onions and saute until soft and translucent, about 6 minutes. Add the tofu, tomatoes, beans, chili powder and oregano. Bring to a boil. Reduce heat and simmer for at least 30 minutes.

Remove from the heat and stir in cilantro. Ladle into individual bowls and serve immediately.

More Delicious Recipes

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