Quick and Easy Black Bean Soup

Sometimes time is of the essence, or maybe you just haven’t been to the grocery store lately. Either way, this is an easy soup that takes less than 15 minutes to prepare. Black beans are a rich source of potassium, folate, along with dietary fiber. They also contain a good amount of protein that keeps the body feeling fuller longer. I’ve made this soup many times when I’m busy working at home and wanting something to warm my tummy.

Ingredients:

• 1 14.5 ounce can black beans, rinsed and drained

• 1-2 cups vegetable broth

• 1/4 cup prepared salsa

• salt and pepper, to taste

Directions:

1. Place all ingredients in a blender. Pulse until beans are chunky.

2. Pour into a medium pot and place on a stove top on medium heat. Cook until heated through.

3. Top with optional toppings: cheese, sour cream, onions/chives, and cilantro.

Rich Butternut Squash Soup

Nothing says fall like butternut squash. The best part of these tasty vegetables is how hardy they are. I remember a few years ago growing butternut squash in my little garden. I harvested at least two dozen and were able to enjoy them over the winter months. This particular squash is a great source of Vitamin A, plus Vitamins C & E along with essential minerals. Vitamin A is involved in immune function, vision, reproduction, and cellular communication. Vitamin A also supports cell growth, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs.

This recipe takes a little longer than most of the ones on this site due to roasting the vegetables, but the flavor is worth the wait. The richness of the added coconut milk will have you and your family going back for more.

Ingredients:

• 3 pounds whole butternut squash halved lengthwise and seeds removed

• 2 carrots peeled and diced

• 2 teaspoons salt

• 1 teaspoon cracked black pepper to taste

• 1 large onion cut into wedges

• 6 cloves garlic minced or grated

• 1 TBSP sliced fresh ginger

• 2 TBSP avocado oil

• 1 can full fat coconut milk

• 2-3 cups vegetable broth, as needed

Directions:

1. Preheat oven to 400 degrees F.

2. Place squash on pan cut-side up along with carrots, onion, garlic, and ginger. Add oil, salt and pepper, tossing vegetables to coat. THEN flip squash over cut side down.

3. Roast in the oven until squash is tender and fork goes through easily, about 50 minutes.

4. Allow to cool slightly.

5. Scoop squash out into a blender along with the remaining roasted vegetables.

6. Add coconut milk and 1 cup of vegetable broth. Blend until smooth and creamy. Add additional broth until desired level of thickness is achieved.

Pumpkin Energy Bites

Sugar is sugar is sugar. However, there are some sugars that are a bit more nutritive that others. Those from a natural source or from plants that have not been highly processed. Maple syrup, honey, and coconut sugar are some that have nutritive values. Xylitol is a wonder substitute in baking/cooking, with a glycemic index of 7. In the Paleo diet, both honey and maple sugar are allowed, while white sugar is a definite no, no. In these energy bites, maple sugar is used for the sweetener, but honey could be substituted. What I like about these energy bites, is they hold together well without being super sticky. I used a flax/chia seed mixture, since that’s what I had on hand. Double the batch and freeze a portion to enjoy on those occasions when you want a little something extra. Remember it’s important to have three elements in each snack: a good protein, a good fat, and a good carbohydrate. These energy bites provide all three. Enjoy.

Ingredients:

• 2 1/4 cups old fashioned or rolled quick oats

• 1/2 teaspoon fine sea salt

• 1 teaspoon pumpkin spice

• 1/4 cup chia seeds

• 1/2 cup pumpkin puree

• 1/4 cup organic peanut butter

• 1/4 cup maple syrup

Directions:

1. Add all the ingredients in a food processor and pulse until well combined.

2. Scoop out 1 tablespoon at a time and roll into a ball.

3. Place on parchment paper to dry, then in a sealed container.

4. Keep in the refrigerator or freezer for freshness.

Chickpea Tikka Masala

Can I just say, “Oh my gosh?” It was probably over 10 years ago that I first tried Indian food. Let’s just say I wasn’t well versed in ethic cultures or their food. Since that moment in time, I’ve been hooked. As a matter of fact, I would say that Indian is one of my favorite go to foods. Lately, i’ve had a desire to prepare Indian cuisine, and I’ve search and tried quite a few recipes.

Recently, I had guests and decided to serve a few Indian dishes. Of the three I served, this one stole the show. Frankly, I think it’s the heavy cream combined with the spices that give this dish an A+ . Everyone agreed this is a keeper. I found there to be a lot of sauce, which I like. But if you prefer less sauce, just add more chickpeas.

Chickpea Tikka Masala

Ingredients:

• 4 TBSP clarified butter

• 2 small onions, finely diced

• 1 ½ TBSP garlic, finely grated

• 1 TBSP ginger, finely grated

• 1 ½ tsp garam masala

• 1 ½ tsp ground cumin

• 1 tsp turmeric powder

• 1 tsp ground coriander

• 14 oz can tomato sauce

• 1 tsp ground red chili powder

• 1 tsp pink salt

• 1 ¼ cup heavy cream

• 2 14 oz. cans chickpeas, rinsed and drained

• ¼ cup water

• 4 TBSP fresh cilantro for garnish

 Directions:

1. Melt clarified butter in a medium sized pot over medium heat.  Add onions and sauté until soft.

2. Add garlic and ginger.  Continue to saute for 1 minute until fragrant, the add garam masala, cumin, turmeric and coriander.  Stir for about 20 seconds, until fragrant.

3. Pour in the tomato sauce, chili powder and salt.  Let simmer for about 10-15 minutes, stirring occasionally until the sauce thickens and becomes a deep brown/red color.

4. Stir in cream and chickpeas.  Continue cooking until sauce is thick and bubbling.  Add water, if needed to thin.

5. Garnish with cilantro and serve over rice.

Pumpkin Muffins (Paleo)

Temperatures are cooling, while the kitchen warms up. Pumpkins are in season along with anything pumpkin spice. I found this recipe on a paleo website, and I must say, I was surprised how moist and delicious these are. Warning…they will go fast!

Pumpkin Muffins (Paleo)

Ingredients:

• 2 cups almond flour

• 1/4 teaspoon salt

• 1/2 teaspoon baking soda

• 1/4 cup avocado oil or coconut oil (melted and cooled)

• 1/4 cup pure maple syrup

• 2 large eggs, room temperature

• 1/3 cup pumpkin puree

• 1 teaspoon gluten-free vanilla extract

• 1 teaspoon pumpkin spice (optional)

Directions:

1. Preheat oven to 350°F (180°C). Line a cupcake pan with 12 paper liners; set aside.

2. In a large mixing bowl, whisk almond flour, salt, and baking soda.

3. Add in oil, maple syrup, eggs, pumpkin, and vanilla extract and mix until well combined.

4. Add in pumpkin spice.

5. Spoon batter evenly into your paper liners.

6. Bake for 22-24 minutes or until the center is set.

7. Remove from the oven and let cool for 5-10 minutes before serving.

8. Store in an airtight container at room temperature.

adapted from www.paleokitchen.com

Lentil, Quinoa & Black Bean Tostada

It was one of those days. I got home late from work, hungry and unprepared for dinner. On the way home, I was trying to think of all the options. Remembering I had about a cup of the left overs from the previous recipe….Quinoa and Black Bean Bowl, I decided to add a few food items and make a new dish. Before I new it, I was sitting down to a nice meal in less than 30 minutes. Another reason to love leftovers. Add just a pinch of creativity, and something new emerges. No leftovers, no worries. You can still enjoy the dish.

Ingredients:

• 1 small onion, diced

• 1 small garlic clove, minced

• 1 TBSP chili powder

• 2 tsp cumin

• 1 tsp coriander

• 1/2 cup lentils (uncooked)

• 1 cup water

• 1 can black beans, drained and rinsed

• 1 cup left over quinoa and black bean leftovers (or whatever you have left)

• 8 corn tortillas

• toppings: diced tomatoes, shredded lettuce, diced onions, prepared salsa, cheese, sour cream or greek yogurt, cilantro

Directions:

1. In a medium skillet, add a small amount of water with onion and garlic. Sauté until onions are soft and fragrant. Add spices and continue cooking for 2 minutes.

2. Add lentils and water. Stir to combine. Cover and cook for 10-15 minutes.

3. Add black beans and left over quinoa mixture.

4. Continue cooking until lentils are soft.

5. Meanwhile, heat oven to 400 degrees. Place corn tortillas on a baking sheet. Bake at 400 degrees for 2-3 minutes, or until tostadas reach the desired crunchiness.

6. Add toppings and enjoy.

Quinoa and Black Bean Bowl

I needed something quick to make on a busy day. Knowing I had limited food in the refrigerator, I had this looming thought….I should have stopped at the grocery store before now. Then I remembered my pressure cooker/InstaPot. I began to formulate a plan in the back of my mind. I knew I had lentils, quinoa, chick peas, and black beans. Surely there was something I could create with those staples. A search on the internet, bombarded me with many recipes to choose from. In my normal style, I looked at two or three to compare and contrast, and came up with some version of my own. Within 30 minutes, dinner was done and my belly was satisfied. The best part of this recipe, is it didn’t require many fresh ingredients. So if it’s been a bit since the groceries have been replenished, this may be one of those recipes you can pull out in that emergency….just like I had to.

Quinoa and Black Bean Bowl

Ingredients:

• 1 TBSP avocado oil

• 1 small onion diced

• 1 garlic clove, minced

• 1 bell pepper, seeded and diced

• 2 tsp. chili powder

• 1 tsp. cumin

• 1 tsp. coriander

• 1/4 tsp. cayenne pepper (optional)

• 1 cup quinoa

• 1 can black beans, rinsed and drained

• 1 can organic diced tomatoes

• 1 1/4 cup water or vegetable broth

• garnishes: avocado, cilantro, cheese, tomatoes

Directions:

1. Set the pressure cooker on sauté mode. Add oil, onion, and garlic. Sauté until onion is fragrant. Add bell pepper and spices. Continue sautéing for 2 minutes.

2. Add quinoa, black beans, diced tomatoes, and water.

3. Cover pressure cooker and select rice/beans on low.

4. When pressure has been released, divide into individual bowls and serve with garnishes.

Serves: 4

El Salvadorian Dip & Chips

Recently, I met a fun couple from El Salvador who taught me their version of guacamole. Apparently, it’s a staple in their home. With only five ingredients, it’s easy to prepare and quite fun, especially if you fry your own tortilla chips. Since learning how to fry chips, it’s hard to go back to store bought ones. I especially love the way the warm chip feels with the cool guacamole.. This is a fun experience with older children who are interested in cooking and adults too. Plan to make a lot, because they go fast! For me, it was those in the kitchen cooking that kept eating them….oops! I do love a good crunch and some tasty guacamole. I hope your family enjoys it as much as mine has.

Ingredients:

• 2 ripe avocados, pitted and diced

• 3 vine ripe tomatoes, diced

• 1 lime, juiced

• handful of cilantro

• salt to taste

Directions:

1. In a medium sized bowl, mash avocados.

2. Add remaining ingredients, stirring to combine.

3. Serve immediately or refrigerate while chips are frying—recipe follows….

Fried Tortilla Chips

Ingredients:

• Fresh corn tortillas (The best place to get them is in a hispanic grocery store.)

• Avocado oil

• Mineral salt

Directions:

1. Add avocado oil to about 1/2 inch in a deep skillet. Heat on high.

2. Cut corn tortillas in half three times making 6 triangluar shapes.

3. Carefully place tortillas in hot oil and fry until golden brown. Turn over and continue frying until brown but not burned.

4. Drain on paper towels.

5. Sprinkle with mineral salt.

6. Serve with guacamole or salsa.

Summer Minestrone Soup

What is a person to do with all the zucchini and yellow squash that seems to take over the garden and our kitchen counters? One solution is to make a summer soup. Even the worst gardener seems to be able to grow squash and zucchini. Believe it or not, zucchini is very good for us. One medium zucchini provides as much as 14% of our daily allowance in potassium and 58% of our daily allowance of vitamin C. Vitamin C has been shown to support the immune system and greatly reduce chronic diseases, according to the Mayo Clinic. Besides that, zucchini is a low carbohydrate food, yet provides both fiber and protein, making it one of the best vegetables to include in your health regimen. Enjoy this soup on a busy work night or a relaxing weekend with friends.

Ingredients:

• 1 large onion, diced

• 1 clove garlic, minced

• 4 cups vegetable broth or water

• 1 carrot, diced

• 1 medium zucchini, diced

• 1 medium yellow squash, diced

• 3 fresh garden tomatoes, diced

• 1 15 ounce can, cannellini beans, rinsed and drained

• 8 ounces of pasta of choice (I use gluten free)

• salt and pepper to taste

• Prepared pesto

Directions:

1. In a large pot, add a little water, diced onion and garlic. Sauté until onion is translucent and garlic is fragrant.

2. Add broth or water, carrot, zucchini, and squash. Cook for about 5 minutes.

3. Then add tomatoes, beans, and pasta of choice.

4. Continue cooking until pasta is done. Season with salt and pepper.

5. Divide into serving bowls and top with a spoonful of prepared pesto.

Black Bean & Polenta Skillet

Warm and flavorful, this dish is an easy recipe for a busy work night. I found this recipe while visiting one of my daughters. This is a one pot meal if the polenta is already prepared, so clean up is a snap. This day I made my polenta from scratch while the spinach was sautéing. Just follow the recipe on the package. Personally, I use non GMO corn meal/polenta. This can also be made a day or two ahead of time.

Ingredients:

• 4 ounce fresh baby spinach

• 1 can black beans, rinsed and drained

• ¼ cup green chiles

• ¼ cup cream cheese

• ½ cup polenta, prepared

• 2 TBSP butter

• 3 TBSP Sriracha

• Fresh cilantro

Directions:

1. Heat oven to 350 degrees.

2.  Heat a medium sized cast iron skillet to medium.  Place a small amount of water and spinach in the skillet.  Sauté until wilted.  Add black beans and green chilies. Stir in cream cheese and combine. 

3.  Add polenta on top of prepared mixture and bake at 350 degrees for 20-25 minutes or until polenta is lightly browned.

4.  Meanwhile, in a small sauce pan, melt butter.  Remove from stove top and add Sriracha, stirring to combine.

5.  Once finished baking, pour buttery sauce over polenta.  Top with chopped cilantro and serve.

Grapefruit and Rosemary Mule

Last summer my cousin, Cynthia, visited me for a long weekend. She brought with her this recipe for a refreshing adult cocktail. It quickly became our drink for the summer. The refreshing grapefruit and lime takes an ordinary mule to a whole new level. Make a pitcher and share with your friends…..warning, they will be a hit! Hint: Tamp the rosemary prior to placing in the glass to release its essential oils adding to the flavor of the drink.

Ingredients:

• 2 ounces vodka

• 2 ounces freshly squeezed pink grapefruit juice or 1/2 grapefruit

• 1/2 ounce fresh lime juice or 1 TBSP lime juice

• 3 ounces chilled ginger beer

• 1 sprig fresh rosemary

Instructions:

Fill a tall glass with ice. Add the vodka, grapefruit juice, lime juice, ginger beer, and stir to combine. Garnish with a sprig of fresh rosemary and serve.

Strawberry and Feta Farro Salad

This salad packs a protein punch with approximately 13 grams per serving. Spring time means fresh berries. Strawberries are rich in vitamin C, potassium, folic acid, and an important antioxidant. Spinach, rich in potassium along with magnesium and calcium, makes this salad a powerhouse of nutrition. The addition of an avocado would complete the balance of healthy fat, but I don’t recommend adding it directly to the salad unless it will consumed within the day. I love avocados, but their appearance after a few hours isn’t as pleasing. Enjoy this dish as a side or as a main course. See other farro recipes here.

Strawberry and Feta Farro Salad

Ingredients:

• 3/4 cup uncooked farro

• 1 pint strawberries, hulled and quartered

• 3 cups loosely packed baby spinach, roughly chopped

• 1/2 cup crumbled feta cheese

• 1/2 small red onion, finely chopped

• 1/4 cup chopped walnuts

Dressing—

• 3 TBSP extra virgin olive oil

• 2 TBSP balsamic vinegar

• 1 TBSP honey (optional)

• 1 tsp Dion mustard

• 2 tsp poppy seeds

• 1/4 tsp pink salt

Directions:

1. Prepare farro according to package instructions. Place in a serving bowl and allow to cool.

2. In a small bowl, prepare the dressing. Whisk all ingredients and pour over farro.

3. Add the remaining ingredients to the bowl with the farro and gently combine. Serve chilled or at room temperature.

adapted from wellplated.com

A Better Beet Burger

When beets showed up on the dinner table when I was a child, I turned up my nose to them because of the color. Plus, I thought they tasted like dirt. It wasn’t until I was in my twenties that I gave this root vegetable a second try. Now I purchase beets a couple times a month, steam them and use them in my salads or as a side for a meal.

Beets nutritionally is a great source of fiber, folate, manganese, potassium, iron and vitamin C. Beets, specifically, the juice, as been shown to help improve blood flow, lower blood pressure and help with exercise performance by improving the efficiently of our mitochondria. With it’s antioxidant component, beets help protect us from cancer, heart disease, and reduces inflammation.

If you have space to plant a garden, beets should be in the line up. They are typically very easy to grow in a small space. Enjoy eating the tops as you await for the root to develop. In this recipe, raw beets are used making these burgers an easy addition in a busy life. Let me know what you think. NOTE: I eat mine with a little Sriracha mayo.

A Better Beet Burger

Ingredients:

• 2 cups grated raw peeled beets (about 2 medium beets)

• 3/4 cup old fashioned rolled oats

• 1/2 cup cooked lentils (can use canned)

• 1/2 cup gluten free flour

• 1/2 cup onion, finely chopped

• 2 cloves garlic, finely minced

• 1 TBSP natural peanut butter

• 2 tsp dried thyme leaves

• 1/2 tsp salt

• 1/4 tsp black pepper

Directions:

1. Place grater attachment in food processor. Gate beets. Add remaining ingredients to the food processor. Pulse, do not puree, stopping to scrape the side. Pulse until the mixture comes together.

2. Mixture will be sticky. Using your hands, shape into 4 patties. Hint: wetting your hands between each patty will help them not to stick.

3. In a cast iron skillet, heat avocado oil or a high heat appropriate oil to low-medium. Add the four patties and cook slowly so they will be cooked but not burned on the outsides.

4. Serve on a bun with your favorite toppings.

Egg Roll Bowl

Last week, I had a craving for egg rolls, but I didn’t want to go through the process of rolling and frying them. I thought, why not just make the inside portion and serve them over noodles or rice? With less prep work and lower calories, this was a win for me, plus it was better the next day as left overs. This recipe is not expensive to prepare and only uses one pot. The labor takes some time with chopping, but I used a food processor to save time.. With the current conditions of self quarantine, there’s more time for cooking, so enjoy the process in anyway you see fit. Some members of my family added hoisin sauce and/or Sriracha sauce to their bowls.

Egg Roll Bowl

ingredients:

• 2 tsp grated fresh ginger

• 4 cloves garlic, finely chopped

• 4 scallions, sliced thinly

• 2 carrots, chopped

• 2 cups Napa cabbage, shredded

• 1/2 cup vegetable broth

• 4 TBSP soy sauce or Liquid Aminos

• 3 TBSP sesame oil

• Prepared noodles or rice, kept warm

Directions:

1. In a large skillet, warm 2 TBSP water. Add fresh ginger, garlic, and scallions. Sauté for several minutes until fragrant.

2. Add carrots and cook for an additional 3 minutes.

3. Add cabbage and remaining ingredients except noodles or rice. Continue cooking until cabbage is soft. Keep warm.

4. In bowls, add noodles/rice and top with 3/4 cup vegetable mixture.

Chickpea Patties

There’s something about chickpeas that keeps me coming back for more. Hummus, patties, or toppings for salads, chickpeas are quite versatile and taste good. Chickpeas, or garbanzo beans, are in the legume family. Like any real food, it has nutritive benefits to help a body stay healthy and strong. As a vegetarian, I often get asked about how I get my protein. As Americans, we are all consumed with protein needs, and many people consume way more protein (usually animal protein) than is needed. That extra protein stresses the kidneys and binds up the digestive track. Eating whole, natural foods, like garbanzo beans, is a great way to not only get protein, but the necessary fiber to promote health and wellbeing. Just one cup of garbanzo beans yields 12.5 grams of fiber and one-third of an adult’s protein needs. Anyway you stack it, these legumes are a great choice. Below is a recipe I wanted to share. It’s quick, easy and can be made during the work week. Consider doubling the batch and freezing the extras.

Chickpea Patties

Ingredients:

• 1 medium sized onion, finely chopped

• 3 garlic cloves, minced

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp smoked paprika

• 1/2 tsp pink salt

• 1 15.5 can garbanzo beans, rinsed and drained

• 2 tsp avocado oil

Directions:

1. In a skillet, add 1/4 cup water along with onion and garlic. Sauté until onions are translucent and soft. Add spices, stirring to combine. Keep warm.

2. In a food processor, add 1 cup garbanzo beans. Pulse until chopped but not smooth. Remove and set aside in a medium mixing bowl.

3. Add remaining garbanzo beans along with onion mixture. Process until smooth.

4. Add blended mixture to bowl with chopped garbanzo beans and combine.

5. Add avocado oil in a skillet on medium heat.

6. Using your hands, pat out four patties and place in the skillet. Cook for 4-6 minutes turning over once, or until golden brown. Serve immediately.

**I like to place aioli on mine, but use any condiment you like.

Kale Chips

Sometimes it’s nice to eat something crunchy….after all, we do have teeth. And sometimes a carrot or celery stick just won’t cut it. My spurge is organic corn chips. Yeah, I know, not the best choice, but I’m working on it. Recently, during a conversation about food, I was reminded about kale chips. It’s been a while since I made them, and I forgot how good they are, plus it’s easy! Looking at a bunch of kale in the grocery store seems like a lot of kale to eat, but once it’s baked, it’s amazing how quickly they shrink down and eaten.

Kale is in the cruciferous family along with broccoli, cauliflower, Brussel sprouts, and cabbage. Kale is one of the most nutrient-dense foods to consume, meaning with all the vitamins and minerals it contains, it has very few calories. Eating kale on a regular basis can help reduce cholesterol levels and heart disease. This is a quick and easy snack to enjoy anytime. You can eat them alone or add them to a salad for a little extra crunch. When storing left overs (if there are any) they may lose some of their crunch, but can be rejuvenated by simply placing them back in the oven for a few minutes on broil.

Kale Chips

Ingredients:

• Large bunch of kale

• 1-2 TBSP avocado oil

• 1 tsp salt, or to taste

Directions:

1. Remove leaves from the stem. Place on a cutting board and cut leaves in to 2-3 inch pieces.

2. Place leaves in a large bowl. Add oil and salt.

3. On a large cookie sheet, lay out the kale in a single layer.

4. Bake at 400 degrees for 20-30 minutes, stirring every 10 minutes to keep kale from burning.

Protein Packed Patty w/ Garlic Aioli

Hemp has taken our nation by storm. Each day there seems to be a new way to use this weed in one way or another. Hemp is the fibrous portion of the cannabis plant used to make things such as rope, paper, and fiber. Hemp seeds (or hearts) are, of course, the seeds of the hemp plant and is in the same family as cannabis. Hemp seeds can be used in a variety of ways and have scientific health benefits including:

1. Being incredibly nutritious! They contain both omega-6 and omega-3 fatty acids, have a high protein content, contain vitamins and minerals such as iron, thiamin, phosphorus, magnesium, zinc, and manganese.

2. They are heart healthy. Recent research suggest consuming hemp seeds may reduce heart disease by reducing blood pressure.

3. Hemp seeds and oil can help with skin issues like eczema and dry skin.

4. As far as plant protein is concerned, hemp comes in pretty high with 10 g per 3 tablespoons.

5. Hemp hearts have been found to reduce the symptoms of menopause and PMS.

6. They also both soluble and insoluble fiber and can aid in the digestive process.

Using both hemp hearts and black beans, this recipe contains both protein and fiber. I love using shiitake mushrooms for their medicinal benefits. If you don’t have leeks on hand, onion can be used as a substitute. The patties held up well as the baking process dries them out a bit and helps them to stay together.

Protein Packed Patty

Ingredients:

• 2 tsp sunflower oil

• 1 leek, white part only, chopped

• 1 clove garlic, minced

• 1/2 red bell pepper, diced

• 1/2 cup shiitake mushrooms, chopped

• 1/4 cup hemp hearts

• 1/4 cup organic corn meal

• 1/4 cup fresh cilantro, chopped

• 1 tsp cumin

• 1/2 tsp pink salt

Directions:

1. Pre-heat oven to 400 degrees.

2. Warm sunflower oil in a skillet on medium heat. Add leek and garlic. Sauté until fragrant.

3. Add bell pepper and mushrooms. Continue to sauté for 2-3 minutes, stirring frequently. Transfer to a medium sized bowl.

4. Add hemp hearts and corn meal, stirring to combine.

5. Add cilantro, cumin, and pink salt. Stir until all ingredients are combined well.

6. Using a potato masher, mash black bean mixture to release the starches. This will help the patties stay together.

7. Prepare a baking sheet with parchment paper. Using a large spoon, divide into four sections. Form each section into a patty and place on the prepared baking sheet.

8. Bake at 400 degrees for approximately 25 minutes, flipping patties over half way through cooking.

9. Serve with aioli sauce (recipe follows.)

Aioli Sauce

• 5 garlic cloves, minced

• 2 tsp lemon juice

• dash of pink salt

• 1/2 cup quality mayonnaise

• 2 TBSP Dijon mustard

Place minced garlic in a shallow bowl and add lemon juice and salt. Mix and allow to sit for 10 minutes.

Using a fine mesh strainer, strain out the garlic from the lemon juice into a separate bowl. Add mayonnaise and mustard. Adjust to your liking.

Will keep in the refrigerator for up to 10 days.

The Best Guacamole

A decade ago, I made guacamole an entirely different way. Ordinarily, I would mash the avocado then add prepared salsa and mix it up. It was easy and my go to. Then, my daughter, Joslyn, was home on college break and made her version of guacamole. Since then, I completely aborted my version. Her version is so addicting, I tend to use 3 or 4 avocados since this dip goes so fast. It has basic ingredients that can be omitted and adjusted to each person’s liking. Avocados are a unique fruit in that rather than being high in carbohydrates, they are high in healthy fats.

Numerous studies continue to show their nutritional benefits, including vitamin K, C, B, and E. They also contain folate and potassium (more than in a banana.) Avocados also contain fiber, which help with weight loss and lowers the risk of many diseases. Some people may think that eating fat will have a negative effect on the heart, however, avocados can help to actually lower cholesterol and triglyceride levels. So enjoy avocados, if not in guacamole, sliced on the side with salad or morning eggs.

The Best Guacamole

Ingredients:

• 2 ripe avocados

• 1/4 cup red onion, diced

• 2 garlic cloves, minced

• 1/4 cup fresh cilantro, chopped

• 1 lime, juiced

• 1-2 tsp pink salt

Directions:

1. Cut avocados in half, remove seed. Scoop out flesh with a large spoon and transfer to medium sized bowl. Mash with either a potato masher, fork, or mortar pestal.

2. Add remaining ingredients, stirring to combine. Adjust to your own taste.

Jackfruit Tacos with Chimichurri Sauce

Jackfruit is one of the newest trends among vegetarians and vegans. Even some meat eaters are excited about jackfruit. What is jackfruit? it’s a relative to the fig family and grows in Asia, Africa, and Brazil. It contains no cholesterol, very low in sodium and calories in general. Even though the fruit itself is not loaded with protein, but eat the seeds as they have more protein than the actual fruit. In this recipe, the stems and seeds are removed, but enjoy them separately…with BBQ sauce! Here is the nutritional count:

Two cups contain 310 calories and boast the following lineup of vitamins and minerals:

• Fiber: 6 grams

• Protein: 5.6 grams

• Vitamin A: 20% of Recommended Daily Intake (RDI)

• Vitamin C: 36% of RDI

• Riboflavin: 22% of RDI

• Magnesium: 30% of RDI

• Potassium: 28% of RDI

• Copper: 30% of RDI

• Manganese: 32% of RDI

Jackfruit Tacos with Chimichurri Sauce

ingredients:

For the tacos:

• 1 10-ounce can green jackfruit in water or brine

• 1/4 cup water

• 1 yellow onion, sliced

• 4 cloves garlic, minced

• 1/2 lime, juiced

• 1 TBSP chili powder

• 2 tsp cumin

• 1/4 tsp cayenne pepper

• 1/4 tsp pink salt

• 1/2 cup water

For the Chimichurri Sauce:

• 1 cup fresh cilantro

• 1/2 cup fresh Italian parsley

• 1/2 cup olive oil

• 1/4 cup lime juice

• 4 cloves, garlic

• 1/2 tsp cumin

• 1 tsp pink salt

• 1/2 tsp ground black pepper

Additional ingredients:

• 4 taco shells

• 1 avocado, sliced

• 1/4 red onion, sliced

• lime wedges

Directions:

1. To prepare the jackfruit, drain and rinse. Remove hard stems and seeds. Using either a potato masher or your hands, break apart the fruit so it looks shredded. Set aside

2. Warm 1/4 cup water in a skillet. Add onion and garlic, sautéing until fragrant. Add spices and lime juice, stirring to combine.

3. Add 1/2 cup water and jackfruit. Continue sautéing until heated thorough. Add additional water if gets too dry. Set aside and keep warm

4. To prepare chimichurri sauce: Add all ingredients in a food processor and whirl until smooth and evenly combined. Move to a separate bowl.

5. To assemble: place 1/4 of warm jackfruit in a taco shell, layer with red onion, avocado and top with chimichurri sauce and lime.

Sweet Potato and Cauliflower Quinoa Salad

This recipe is partially inspired by my daughter, Emily. She was telling me she had planned to roast some diced sweet potatoes for supper that evening, and it got me thinking how warm, sweet, and delicious sweet potatoes are. This wonderful root vegetable can be enjoyed during the chilly winter months. A powerful antioxidant, sweet potatoes are thought to promote gut health, support the brain and eyes. For a little variety, I roasted some cauliflower along with the sweet potato. Be sure not to over cook either so they will hold their shape in this dish. As per usual, I suggest cooking your quinoa with kombu to get the most out of your grains.

Sweet Potato and Cauliflower Quinoa Salad

Ingredients:

• 1 cup quinoa

• 1 1/2 cups water

• thumb-size piece of kombu (optional)

• 1 medium sized sweet potato, peeled and diced into small pieces

• 1/2 head of cauliflower, chopped

• 1 TBSP sunflower or grape seed oil

• 2 tsp pink salt

• 6 spring onions, greens and white parts, chopped

• 1 handful of fresh parsley, chopped

• 1 handful of fresh cilantro, chopped

• 2 TBSP currants

• 1 lime, juiced

• 1 lemon, juiced

• 2 TBSP olive oil

• 1/2 tsp garam masala

Directions:

1. In a medium pot, add water , quinoa, and kombu, if using. Bring to a boil and reduce heat until all liquid is absorbed, about 20 minutes. Discard kombu and place quinoa in a mixing bowl.

2. While quinoa is cooking, combine sweet potatoes, cauliflower, oil and salt. Place on a cookie sheet and roast at 400 degrees for about 20 minutes or until sweet potatoes are done but still hold their shape. Set aside.

3. Add onions, parsley, cilantro, currants, and vegetable mixture to quinoa and combine.

4. In a small mixing bowl combine lime juice, lemon juice, olive oil and garam masala. Pour over quinoa mixture. Toss to combine. Adjust any spices to your taste. Serve immediately.