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  • Super Easy Mexican Beans

    Super Easy Mexican Beans

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    Super Easy Mexican Beans

    If you’re looking for a simple, delicious, and nutritious recipe to add to your repertoire, this dish is a must-try! These black beans are perfect as a side dish, a filling for tacos or burritos, or a base for a hearty bowl. Packed with flavour and requiring minimal effort and ingredients, they’re as versatile as they are satisfying. Black beans are a fantastic source of plant-based protein, fibre, iron, and magnesium, making them a powerhouse addition to any diet. Plus, using dried beans is an economical choice that delivers superior taste and texture compared to canned options.
    Servings 4

    Ingredients

    • 1 cup dried black beans
    • 1 onion finely diced
    • 4 garlic cloves gently smashed
    • 2 dried avocado leaves or substitute bay leaves
    • juice from ½ lime
    • pepper and salt to taste

    Instructions

    • Soak the beans overnight. Rinse and drain.
    • In a large pot, combine the black beans, onion, garlic, and avocado leaves (or bay leaves). Cover with 3–4 inches of water.
    • Bring the mixture to a boil over high heat. Reduce the heat to low, stir the beans, and simmer, stirring occasionally, for about 1 ½ hours, until the beans are tender. Add more water as needed if the beans begin to look dry.
    • Remove the avocado or bay leaves. Increase the heat to medium and continue cooking until most of the water has evaporated, leaving the beans surrounded by a rich gravy.
    • Add the lime juice and season with pepper and salt if desired.

    Notes

    Avocado leaves, known as hojas de aguacate, can be purchased at a Mexican market. They add an authentic Mexican flavor to the dish but are not essential if you can’t find them.
    This recipe can also be made in an Instant Pot. For soaked beans, pressure cook for 4–6 minutes. For unsoaked beans, pressure cook for 20–25 minutes. After pressure cooking is complete, quick release the steam and then use the saute function to make the gravy.
  • Tamari Soybeans

    Tamari Soybeans

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    Tamari Soybeans

    This recipe is very loosely based on the Korean side dish, Kongjang. They have a great umami flavour and are an excellent addition to stir fries and salads. Dried soybeans can be hard to find but Bulk Barn usually carries them. Soybeans are a great source of high-quality protein and healthy fats as well as important vitamins and minerals. They can be helpful in reducing the severity and frequency of menopausal hot flashes.

    Ingredients

    • 1 cup soybeans soaked in water overnight, rinsed & drained
    • 1/2 cup tamari
    • 4 tablespoons applesauce
    • 4 garlic cloves minced

    Instructions

    • Place the drained soybeans in a medium saucepan and cover with 2-3 inches of fresh water. Bring to a boil.
    • Lower the heat and simmer, uncovered, for 30 minutes. Remove from heat and drain.
    • Return the soybeans to the pot and stir in the tamari, applesauce, and minced garlic.
    • Place the pot over medium heat and bring to a boil.
    • Lower the heat, cover, and cook for 30 minutes, stirring occasionally.
    • Uncover and continue simmering until the sauce thickens, about 5-10 minutes. The beans will remain slightly firm when cooking is complete.
  • Thai Curried Lentils

    Thai Curried Lentils

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    Thai Curried Lentils

    Ingredients

    • 2 cup dried red lentils
    • 1 can coconut milk
    • 2 tbsp red or green Thai curry paste
    • 2 cups water

    Instructions

    • In a large saucepan over high heat, combine all ingredients.
    • Stir and bring to a boil. Reduce heat to low, cover and cook for 20 minutes or until lentils are fully softened, adding extra water if needed.

    Notes

    Change up the flavour by switching up the red curry paste for green or yellow.
    Add more curry paste or hot sauce if you want more heat.
  • Apple Mulberry Breakfast Cookies

    Apple Mulberry Breakfast Cookies

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    Apple Mulberry Breakfast Cookies

    My neighbour has been bringing me over tons of apples and I’ve been finding creative ways to use them. I really like the way this cookie turned out. It’s a very soft cookie and I love it spread with a little almond butter. The dried mulberries add a burst of sweeteness.

    Ingredients

    • 1/2 cup almond flour
    • 1/2 cup applesauce or maple syrup
    • 1 tbsp ground flaxseed mixed with 3 tbsp water
    • 1/4 cup plant milk
    • 1 tsp vanilla
    • Dry Ingredients
    • 1 cup oat flour
    • 1/2 cup oats
    • 1/2 tsp baking soda
    • 1/2 tsp salt
    • 2 tsp cinnamon
    • 1/2 tsp ground nutmeg
    • 1 cup grated apple
    • 1/2 cup shredded coconut
    • 1/2 cup dried mulberries or dried cranberries, raisins, etc.

    Instructions

    • Preheat oven to 375 degrees and line a baking sheet with parchment paper or a silicone baking mat.
    • Stir ground flaxseed and water together in a small bowl and let sit.
    • Mix almond flour and applesauce together in a large bowl.
    • Add the flax egg, milk, and vanilla. Then add all the dry ingredients and the grated apple. Mix well. Stir in the coconut and mulberries. Let the batter sit for a few minutes to enable the flour to absorb some of the liquid.
    • Drop cookies using two spoons onto baking sheet. Flatten slightly with wet fingers.
    • Bake for 20 minutes or until golden brown and firm to the touch. Let cool completely on the pan before eating.

    Notes

    These freeze well.
    Benefits: Dried mulberries are packed with antioxidants and phytochemicals. They’re a good source of iron and vitamin C and have been associated with decreasing risks of cancer, lowering cholesterol and blood sugar.
  • Apple Cinnamon Muffins

    Apple Cinnamon Muffins

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    Apple Cinnamon Muffins

    Makes 24 small muffins or 12 large

    Ingredients

    • 1 1/4 cup almond flour
    • 3/4 cup tapioca flour or arrowroot
    • 2 tsp cinnamon
    • 1/2 tsp baking soda
    • 2 flax eggs
    • 1 mashed pear or banana
    • 1 tbsp lemon juice
    • 1 tsp vanilla
    • 1 cup grated apple

    Instructions

    • Preheat the oven to 350 degrees and line muffin tins with parchment holders or use a silicone pan.
    • Make the flax eggs. Combine 2 tbsps of ground flaxseed with 6 tbsps water. Mix together and then set aside for 10 minutes.
    • In a mixing bowl, combine the flours with the cinnamon and baking soda. Whisk to remove any lumps.
    • Once the flax eggs are ready, combine them with the mashed fruit, lemon juice and vanilla.
    • Pour the wet ingredients into the dry ingredients, stirring well. Then add the grated apple. Stir until combined.
    • Fill the muffin tin with batter.
    • Bake for about 28 minutes for small muffins, about 35 minutes for large ones or until a tester comes out clean.

    Notes

    I find this recipe works best with small muffins.
    These muffins freeze well. I love making up batches of these muffins in the fall when fresh apples are plentiful.
    Feel free to add in extra ingredients (about ½ cup) to jazz things up. Some of my favourite combinations are chocolate chips and goji berries, dried cherries and cacao nibs, and dried mulberries and walnuts.
  • Almond-Chocolate Truffles

    Almond-Chocolate Truffles

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    Almond-Chocolate Truffles

    Course Dessert
    Servings 24

    Ingredients

    • 1/3 cup chopped and pitted soft dates If your dates are not soft, soak them in hot water for 20 minutes; then drain and pat dry before using.
    • 1/3 cup raw cashews soaked in hot water for 3 hours and then drained
    • 3 tablespoons almond butter
    • 1/2 cup unsweetened cocoa powder
    • 1/4 cup date sugar
    • 1 teaspoon vanilla extract
    • Ground almonds for coating or I used cocoa instead

    Instructions

    • Combine the dates and cashews in a food processor and process to a paste. Add the almond butter and process to combine. Add the cocoa powder, date sugar, vanilla and 1 teaspoon of water. Pulse until well combined.
    • Pinch some of the mixture between your fingers to see whether it holds together. If it’s too dry, add a little more water, 1 teaspoon at a time, until the mixture can be shaped into balls. If the mixture is too soft, refrigerate it for 20 minutes or longer to firm up. If it’s still too soft, add a little more cocoa powder, 1 teaspoon at a time.
    • Use your hands to shape and roll a small amount of the mixture into a 1-inch ball and transfer to a plate. Repeat until all the mixture has been rolled into balls.
    • Place the ground almonds (or cocoa) in a shallow bowl. Roll the truffles in the almonds until they’re coated, pressing on them if needed to cover completely. Transfer the coated truffles to a plate and refrigerate until firm before serving.

    Notes

    Recipe taken from the “How Not to Die Cookbook” by Michael Greger.
  • Recipe: Double Chocolate Cookies

    Recipe: Double Chocolate Cookies

     

    I realize this one is a bit different as the base is made with kidney beans.  The recipe came about because I had a cup of beans which needed to be used up and I also felt like something sweet not savoury.  Over the past few months, I’ve been tweaking things and this is the final result.  It’s surprisingly good!

    Double Chocolate Cookies

    Makes 24 cookies

    Ingredients

    1 cup kidney beans

    1 cup dates (softened in hot water for 10 minutes if hard)

    1 large banana

    3 tbsp ground flax seeds

    3 tbsp hemp hearts

    1/3 cup cacao (or cocoa)

    1/2 quinoa flour 

    1/3 cup chocolate chips (or sub chopped nuts, goji berries, cacao nibs, etc.)

    Instructions

    Preheat oven to 350 degrees and line a baking sheet with parchment paper or a silicone baking mat.

    Using a food processor, combine the kidney beans and dates together and blend until fairly uniform, scraping down the sides as needed.

    Add the banana and process until smooth.

    Next, add in the flax seeds and hemp hearts, blend well.

    Pulse in the cacao powder.

    Remove the bowl from the machine and stir in the chocolate chips.

    Drop cookies using two teaspoons onto baking sheet. Flatten in a crisscross pattern using a damp fork.

    Bake for 9-10 minutes.

    Tip: To vary the sweeten of this recipe, try different dates.  I used sayer dates but medjool dates would yield a sweeter cookie.  

    Benefits:  This cookie is a good source of fibre and contains iron and protein along with healthy fats.  

  • Recipe: Vegan Bean Chili

    Recipe: Vegan Bean Chili

     

    Made a big pot of bean chili mostly following this recipe on @seriouseats

    My modifications were: I water sautéed the onions instead of using oil, switched the soy sauce for tamari and used miso instead of the marmite.

  • Recipe: Thai Curried Lentils

    Recipe: Thai Curried Lentils

    Okay, I’ll admit that my food styling needs some work but don’t be fooled.  This is an amazing dish that comes together in less than half an hour.  I have served it to many guests and repeatedly get requests for the recipe. 

  • Tigernuts: A recovered attempt at making butter

    Tigernuts: A recovered attempt at making butter

     

    Tigernuts are tasty little tubers (not actually nuts) that pack a powerful punch when it comes to nutrition. I’ve had a bag of whole tigernuts in my pantry waiting to be used. In the past, I have purchased commercially made tigernut butter but of late, I’ve been unable to find it so I decided to try making it myself. The picture above is the end result….I wasn’t successful in making butter, but I did make some excellent tigernut power balls!

    Tigernuts are extremely hard and I decided to soak them for 24 hours. Then I tried to make butter using my food processor, my Vitamex and my mini food processor. None of these could break these tigernuts down into butter. I tried adding coconut oil to see if that would help things along. It didn’t do much. After many minutes, the blender did manage to get them a little chopped up, it was slow going though and I was losing my patience. I put part of the mix into my ultra powerful mini food processor and that got things into smaller pieces, then the mix went back to the big food processor. I decided butter was just not going to happen. I didn’t see how I would be able to get these tigernuts to a smooth consistency but I figured power balls would work perfectly. I can’t pass along this recipe as it was a little bit of that, a little bit of this and then a little bit more of that until the dough was the right consistency for power balls. Here’s the ingredient list though: tigernuts, oats, coconut, applesauce, coconut oil, flax seeds, chia seeds and cinnamon. In the end, I made a delicious treat and had a big clean up to do!

    Benefits of Tigernuts:

    • Rich in Fibre: Tigernuts are an excellent source of dietary fibre.
    • Packed with Nutrients: Despite their small size, tigernuts are packed with essential nutrients. They are a good source of vitamins and minerals, including vitamin E, vitamin C, magnesium, potassium, and phosphorus. Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals, while magnesium plays a crucial role in muscle and nerve function. Potassium is essential for maintaining healthy blood pressure levels, and phosphorus is important for bone health.
    • Healthy Fats: Tigernuts are also rich in healthy fats, particularly monounsaturated fats and polyunsaturated fats.
    • Gluten-Free and Allergen-Friendly: For individuals with gluten sensitivities or allergies, finding nutritious and delicious snacks can be a challenge. Fortunately, tigernuts are naturally gluten-free and hypoallergenic, making them an ideal option for those with dietary restrictions.
    • Versatile and Delicious: One of the best things about tigernuts is their versatility. They can be enjoyed in various forms, including raw, roasted, as a butter, or ground into flour. Tigernut flour can be used as a gluten-free alternative in baking, adding a subtly sweet flavour.

    Tigernuts are worth exploring and I highly recommend giving tigernut flour a try, I would suggest leaving the butter for a commercial kitchen though. 🤣