Greens and White Beans

I am always looking for new recipes. I hydrated some white beans and found a few recipes that I decided to combine to make a new dish with some of the ingredients I had on hand. 

 

You can use canned beans for this recipe rather than dry beans that you hydrate and prepare. If you use canned beans, make sure to drain the can and rinse the beans.

 Ingredients:

• 4 cups of white beans
• 1 cup low sodium vegetable broth
• 1 TBSP fennel seeds
• 1/2 TBSP crushed red pepper flakes
• 1/2 TBSP thyme
• (optional 1/2 tbsp rosemary too)
• 1/2 onion diced (I used a sweet onion) To add color, add a red onion
  
• 6 garlic cloves crushed and diced
• spinach or chard (I used 1/2 package of fresh baby spinach that I rinsed and patted dry)
  
• olive oil ... just enough so nothing sticks to the pan

Instructions:

• Heat olive oil, garlic, onion, and spices in the pan
• Add greens, beans, and broth
• Stir and allow to simmer (covered) until most liquid is cooked down

 

Serve with a wedge of bread (gluten free for me)

Black Bean Soup

Soup is a comfort food. I enjoy experimenting with soup recipes and finding ways to incorporate soup into the weekly meal routine. This black bean soup is quick to make and will disappear just as quickly. I suggest making a double batch!

Ingredients:

• 1 1/2 TSP cumin
• 1/2 TSP oregano
• 1/2 TSP paprika
• 1/2 TSP ground pepper
• 1 can tomatoes (I suggest fire roasted or a can with garlic included)
• 3 cups of low sodium vegetable broth
• 4 cups black beans
• 1/2 cup diced onion
• 6 garlic cloves (diced)
• Olive Oil ... just enough to sautee aromatics 
  

Instructions:

• Add the onion, garlic, and spices into a pot with olive oil. Satuee until translucent.
• Add tomatoes, beans, and broth and bring to a boil. 
• Reduce heat and cover. 
• Cook for 20 minutes.
• Add an additional cup of broth if the beans soaked up all 3 cups or you prefer a more liquid consistency.
  

Butter Beans and Greens

I enjoying making new recipes. This one is inspired by several different recipes recipes I found online. My search began with an interest in finding additional ways to enjoy BUTTER BEANS. I love how butter beans melt in your mouth. They are a comfort food for me. I wanted to find a way to add texture and flavor to the beans to create a dish. 

I started with dry beans and re-hydrated them. You can start with canned beans and drain and rinse them. 

Ingredients:

1. 6 Garlic Cloves - smashed and diced
2. 1/2 cup onion - diced
   
3. 3 cups of Kale/Spinach/Chard  - diced
4. Sun dried tomatoes (2 whole then diced or 3 TBSP of diced)
5. 1 can of tomatoes (I used fire roasted with garlic)
6. 2 cups of butter beans
7. 1 TBSP Italian seasoning
8. 1/2 TBSP crushed red pepper
9. Olive oil (just enough so nothing sticks to the pan)
   

Serve: add parmesan cheese and/or cooked pasta

Instructions:

1. Add the olive oil, sun dried tomatoes, garlic, and onion to the pan. Cook until the onions are translucent. 
2. Add the spices and the tomatoes. Stir to combine.
3. Add the greens and cook until wilted. Reduce heat.
   
4. Add the beans so they absorb the flavor. 
5. Cover for about 10 minutes.  Stir gently and turn off.
   
6. If you want a "runnier" dish, you can add an additional can of tomatoes. 
   

Kale, Chickpeas, and Tomatoes

My garden is producing quite a bit of lettuce, chard, and kale right now. As a result, I searched for recipes to use the bounty from my garden in new ways. I came across a recipe for Chickpeas and Kale in Spicy Pomodoro Sauce. 

I modified the recipe and made it my own based on the ingredients I had on hand and personal preferences. My dish features the KALE more than the original. It leaves the ingredients chunky and with a variety of textures.

 

Ingredients:

• 6 cloves of garlic (diced and crushed)
• 1 14 OZ can of diced tomatoes  (either with garlic or italian herbs)
• 3 cups of diced kale
• 2 cups chickpeas
• 1/4 cup diced onion
• 1/2 tsp caraway seeds
• olive oil (so nothing sticks to the pan)

Instructions:

• Saute the garlic and onion in oilve oil until translucent
• Add the caraway seed and warm for a minute or two
• Add the diced tomatoes and stir to combine
• After a few minutes add the kale and chickpeas
• Cook until kale has softened to your liking 

Serve with rice, gluten free pasta, or gluten free bread bread 

You can add some shredded mozzarella or Parmesan cheese (I prefer Violife Vegan Cheese) to the dish as you serve

PB HomeFree Protein Bites

 I was looking to make a twist on a tried-and-true favorite snack. I took one of my favorite cookies and combined it with my PB Protein Bites Recipe and HomeFree Chocolate Mint Cookies. 

 

I substituted HomeFree Chocolate Mint Cookies for 1/2 of the oatmeal in my original recipe

 

Base Recipe Ingredients:

• 1 Cup Oats (DRY)
• 1/2 cup Peanut Butter (or nut/seed butter of choice)
• 1/2 cup Ground Flax Seed Meal
• 1/3 cup Honey (or sugar)  (Sub Maple Syrup to make Vegan)
  
• 1 tsp Vanilla

 

 HomeFree Cookie Remix Recipe Ingredients: 

• 1/2 Cup Oats (DRY) 
• 1/2 Cup HomeFree Chocolate Mint Cookies (Crumbled)
• 1/2 cup Peanut Butter (or nut/seed butter of choice)
• 1/2 cup Ground Flax Seed Meal
• 1/3 cup Honey (or sugar) (Sub Maple Syrup to make Vegan)

 

The result was a crunchier bite. You can add more chocolate flavor by adding additional chocolate. You could add more mint flavor by adding mint flavor in place of the vanilla in the original recipe.

Red Lentil Ginger Soup

Lentils are high in folate, fiber, and potassium. They are a good addition to your diet if you are looking to lower blood pressure or cholesterol levels. They are easy to use and can be added into many recipes. I usually purchase lentils from Bob's Red Mill. 

 

This soup can be made in about 30 minutes. 

It is perfect for a chilly fall evening!

Ingredients:

• 1 cup Red Lentils
• 4 cups vegetable broth (I use low sodium)
• 1 small onion (diced)
• 4 cloves of garlic (diced)
• 1 tsp garam masala
• 1 tsp smoked paprika
• 1 tsp cumin
• 1/2 tsp crushed black pepper
  
• 1 tbsp minced fresh ginger
• Just enough olive oil so noting stick to the pan

 

Instructions:

• Add just enough olive oil to caramelize the onion in a soup pot 
• Add the ginger, garlic, and spices and warm for a minute or two 
• Add lentils and broth and bring to a boil
• Reduce to simmer and cook for about 30 minutes (covered)
• Use an immersion blender to smooth the texture OR place the soup in a VitaMix to make it a silky texture

 

 

Serve: Garnished with crushed red pepper, seeds, or gluten free bread crumbs

Greek Style Spaghetti Squash

 Spaghetti Squash is Versatile

 

I enjoy eating it as a side dish and I enjoy using it as a main dish. 

It is easy to prepare and warms the house on a cold day.

Ingredients

• 6 cloves of diced garlic
• 1/2 onion diced
• 1 can tomatoes (I used tomatoes with basil and garlic) 
• 2 cups diced olives
  
• Feta (I used Violife Vegan Feta)
• Just enough olive oil so nothing sticks to the pan
• Salt and pepper to taste (at serving)

 

 Instructions

Cut the squash in half and removing the seeds. (I also roasted the seeds for use in other dishes).

Roast the squash in the oven heated to 350 for about 1 hour. The roasting time depends on teh heat of your oven and the size of the squash. 

Add the diced garlic, onions, and olive oil to a pan. Saute till translucent. 

Add the can of tomatoes, and diced olives  and stir to combine. 

Once the squash is roasted, let it cool enough to remove from its shell and add to the mixture in the pan. 

Crumble feta on top as you serve. 

Butternut Squash Soup and Roasted Seeds

Butternut squash is a favorite of mine as it can be used in a variety of ways. Not only does it taste great, but it also has a longer shelf life than other vegetables so I can pick up a few when they are on sale and use them over time! I love butternut squash as a soup, roasted, added to stir fry dishes, and used in place of noodles in lasagna. 

 

This butternut squash soup recipe is simple, requires few ingredients, and is ready in a short amount of time! 

Ingredients:

• 3 cups vegetable broth
• 3 cups water
• 3 cloves of garlic (medium ... or 2 large) ... smashed and diced
• 1 cup onion - diced
• Olive oil to make sure onion, garlic, and squash do not stick
• Olive oil for roasting seeds
  
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/4 tsp oregano
• 1/4 tsp nutmeg
• 1/8 tsp cayenne pepper in soup ... 1/2 tsp for roasting seeds 
• SEEDS ... rinsed and dried
• 2-4 pounds butternut squash ... peeled, seeds removed and washed, and diced (10-14 cups) 
• 1tbsp butter (regular or vegan) or olive oil
  

 

Instructions

Peel, seed, and dice the squash

Rinse, clean, and dry the seeds. Place in aluminum foil with olive oil and cayenne pepper. close the foil and bake for 30 minutes at 350. Turn the oven off and open the foil. Leave the seeds in the oven for a few minutes to "dry" a bit.

Dice onion and garlic

Saute onion, garlic, and squash in just enough oil so nothing sticks to the soup pot.

Once onion and garlic are translucent add spices, water, and broth.

Bring to a boil then reduce heat to simmer and cook until squash is tender.  

Optional ... add 1 tsp butter (regular or vegan) or olive oil. (Helps body absorb nutrients from butternut squash).

Use an immersion blender or place in a VitaMix (once cool) to puree. 

Serve garnished with the squash seeds. 

 

 

Chia Beverage

 Plant Based Milk Alternative ... CHIA

There are many different plant based cow's milk alternatives on the market. When you are deciding which one to purchase, you need to look at the labels to find the right product for you. 

 

A new product in the marketplace is  Chia Milk from Seeds of Wellness. Chia is a powerful superfood which contains vitamins, minerals, fiber, antioxidants and Omega-3 fatty acids, something important for our bodies but missing in many of our diets. 

 

Nutrition 

Let's look at the nutrition of Chia Milk alternative and Almond Milk alternative:

                           CHIA MILK                 ALMOND MILK

CALORIES                31                                         39

PROTEIN              2.4g/serving                       1g/serving

CARBS                 2g/serving                        3.5g/serving

FIBER                 2g/serving                            .5g/serving

FAT                     1.5g/serving                        3g/serving

OMEGA-3            .74g/serving    

Recipes

I enjoy using Chia Milk in my recipes.  When I first started using Chia Milk, I substituted Chia Milk for a portion of the Almond Milk I would use in recipes. I started with 1/4 of a cup then increased slowly until I got to a 50/50 mix. Pictured below is Overnight Oats using Blueberries and a 50/50 mix of Chia Milk/Almond Milk. I based this off my Spirit of Spring Overnight Oats.      

 

Banana Oatmeal Scookie REMIX

 I made a few changes to mt Banana Oatmeal Scookie Recipe. 

 

This version is GLUTEN FREE and VEGAN with the substitution of coconut oil for the melted butter.

 

The result was a moist and chewy interior with a slightly harder exterior ... just the "scookie" I was looking to achieve. 

 

Enjoy playing with your food and evolving recipes with simple swaps. 

You never know, one swap could result in a family favorite to pass down for generations!

Black Bean, Oats, and Salsa Burgers

Black Bean, Oats, and Salsa Burgers are simple to make and inexpensive. What I love about this dish is that each time you make the burger, you can have a different flavor profile depending on the salsa you use. 

 

You can make the burgers special with the addition of toppings and side dishes. Customize the meal each time you make it!

Ingredients

• 1 cup oats
• 1 cup salsa
• 1/2 cup diced onion
• 4 cloves of garlic 
• 1 cup diced carrot, sweet potato,  zucchini, or red bell pepper
• 1 1/2 cups black beans 
• 1 tsp paprika
• 1/2 tsp crushed red pepper
  

Instructions:

OPTION: you can saute the onion, garlic, and vegetable in a bit of olive oil if you wish, or use them raw

• In a VitaMix or blender add 3/4 cups oats, paprika, and crushed red pepper and pulse 
• Add salsa and pulse
  
• Add onions, garlic, and vegetable and pulse (leaving a bit chunky)
• Add 1 14 cup beans and pulse, leaving slightly chunky
• Add remaining 1/4 cup beans and 1/4 cup oats and fold into the mixture to create layers of texture
• Take out of the VitaMix or blender and shape into patties. Satue in just enough olive oil so it does not stick to the pan. 
• Serve with condiments of your choice and gluten free hamburger bun of choice. 

 

Aloo Matar

I love flavorful dishes that can be made in a jiffy!

 

 

This one uses many ingredients that we normally have on hand.

 Serve it with rice, millet, sorghum, or a flatbread (gluten free in my home). 

Ingredients:

• 2-4 potatoes (diced)... I used 4 organic potatoes that were between the size of a golf ball and a tennis ball
• 1 cup frozen peas
• just enough olive oil so nothing sticks to the pan
• 1/2 teaspoon cumin
• 1/2 tseapoon caraway seeds
• 1/2 teaspoon turmeric
• 1/2 teaspoon cayenne
• 1 can of tomatoes (I used a can of tomatoes w/ green chilies)
• 1 inch of ginger
• 4 cloves of garlic
• 1/4 cup onion (diced)
• 1/2 to 1  cup water (if you wish to thin out...can be omitted)
  

Instructions:

• Add potatoes and oil to a pan. Saute potatoes for about 5 minutes then transfer potatoes to a bowl
• Add onion, garlic, and ginger and cook until translucent
• Add spices, stir, and heat for about 1-2 minutes
• Add tomatoes and stir to combine
• Return potatoes to the pan and add peas
• Let cook for a few minutes to warm the peas and soften the potatoes. 
• Add water in 1/4 cup increments if you wish to add moisture
  

 

Sloppy Joes Gluten Free Vegan Variation

I loved Sloppy Joes as a child. My mother would make them as a sandwich and serve the Sloppy Joe over rice ... after all, it is not sloppy that way! 

 

Over the years I experimented with Sloppy Joes a few different ways. I tried different BBQ sauces and tried different meats.   

NOTHING quite compares to the way mom made it ... that's why Sloppy Joes is a comfort food for me. 

 

 

I love using Big Mountain's Cauli Crumble Veggie Ground to make Sloppy Joes VEGAN and GLUTEN FREE. 

Ingredients:

1 package Big Mountain's Cauli Crumble Veggie Ground 

1/2 cup gluten free barbecue sauce of your choice

1/4 cup gluten free ketchup of your choice

Just enough olive oil to coat pan so nothing sticks

Gluten free buns for serving

 

Instructions:

Saute the Veggie Ground and use a spoon to break into small crumbles

Once warm, add the barbecue sauce and ketchup

Stir to combine then let rest

Toast buns while the veggie crumble rests 

Serve in a bun or on a bed of rice.

NOTE: you can add more of less BBQ and/or ketchup to get the flavor profile you prefer.

 

Cauliflower ... I Can't Get Enough ...

I began by slicing in half THREE LARGE cauliflower florets. I sprinkled them with olive oil and paprika and baked them in the oven (preheated to 350) for about 30 minutes. NOTE: I put them on non-stick aluminum foil for easy clean up ... and no need to add extra oil).

I love finding ways to incorporate cauliflower in my diet as it is high in fiber and Vitamin C as well as it contains folate, potassium, Vitamin B6, and Vitamin K.  

Chia Pasta from SOW,  Seeds of Wellness

I love to use Chia Pasta! There are a variety of gluten free pastas on the market and this one stands out for its texture, flavor, and nutritional value. It is a nutrition boost to any meal! Chia seeds contain 45 times more protein than chickpeas, 10 times more omega 3s than salmon, and 4 times more iron than spinach. If I have the opportunity to increase the nutritional value of a meal without sacrificing taste,  I will not think twice! SOW Pasta is an easy addition/substitution into any pasta meal!

Paprika Baked Cauliflower Chia Pasta

Ingredients (serves 2):

• Three large cauliflower florets (about FIST size)
• paprika
• olive oil
• 2 cups frozen corn
• 1 tsp crushed red pepper
• 1/2 cup diced onion 
• 2 cloves garlic smashed and diced
• 3 cups SOW Chia Pasts

NOTE: If this is your first time trying SOW Chia Pasta, perhaps replace 1/2 of the pasta you normally use with SOW Chia Pasta. 

Instructions:

• Prepare cauliflower florets as noted above
• Satue onion and garlic in just enough olive oil so it does not stick to the pan
• Once translucent, add frozen corn and crushed red pepper. combine and reduce heat to warm corn kernels.
  
• Boil water and prepare pasta
• Reserve 1/2 cup pasta water. Add pasta and pasta water to the corn, onion, garlic mixture. Stir to combine. 
• Once most of the moisture is gone, dice the roasted cauliflower and add to teh pasta to warm the vegetable. 

 

Serving Options

Sprinkle with black pepper, Chia oil, or cheese (vegan option) or your choice.

Gluten Free Quick Bread

 I love to make banana bread, zucchini bread, and pumpkin bread. I follow a simple recipe to make these quick breads. 

 

Ingredients for 1 loaf:

• 2 flax eggs
• 2 cups gluten free flour (1:1 replacement Like Josie's The Muffin & More)
• 1 tsp baking soda
• 1/4 tsp salt
• 2 cups banana, pumpkin, or zucchini
• 1/2 cup coconut oil
• 1/2 cup honey or agave

 

NOTE: 

• add 1/2 tsp cinnamon and 1 tsp nutmeg of making zucchini bread 
• add 1 tsp pumpkin pie spice if making pumpkin bread
• add 1 tsp vanilla if making banana bread
  

 

 

 

 

 

OPTIONS: Nuts, dried fruit, nut butter

Pictured: Pumpkin bread with walnuts and Artisana Hazelnut Cacao Spread

 

Instructions:

• Combine wet ingredients in a stand up mixer
• Slowly add in the dry ingredients
• Grease a loaf pan or use muffin liners and make into muffins
  

Bake at 350 for 45-60 minutes, until a knife inserted in the center comes out clean

Thai Curry Featuring Red Lentils

 I have been searching for recipes that are nutritious and can be enjoyed for a few days. I enjoy curries and wanted to make one that would taste as good on day three as it did when it was warm from teh stove on day one! I found one and am sharing it with you today.

Ingredients

• 1/2 cup onion diced 
• 4 cloves of garlic, smashed and diced
• 2 cups of diced carrots (smaller the better). I like using rainbow carrots for color.
• 2 tbsp fresh ginger diced
• 2 tbsp red curry paste
• 2 tsp ground cumin
• 2 1/2 cups dry red lentils
• 1 can tomatoes ( I use fire roasted)
• 1 can unsweetened coconut milk (I use reduced fat)
  
• 6 cups of vegetable broth (I use low sodium)
• olive oil, coconut oil, or avocado oil ... just enough to saute vegetables

Instructions (use a soup pot)

• Saute onion, garlic, ginger, carrot, cumin, and curry paste in oil until onion are translucent
• Add the red lentils and stir to coat
• Add coconut milk, tomatoes, and broth and bring to a boil
• Reduce heat and cover. 
• Stir occasionally.  
• After about 30 minutes the curry will be thick and ready to serve. 

 

 

Serve

• Serve over rice, millet, quinoa,  or sorghum
• Serve with a wedge of gluten free pita bread
  

 Storage

Store leftovers (if any) in a tightly sealed container in the refrigerator

 

Beans on a Pizza.YES, it IS a THING

People have asked me HOW I incorporate BEANS in my pizza. People have also wondered WHY I incorporate BEANS into my pizza. 

Let's start with the WHY ...

I add beans to my pizza to add nutrients. Beans provide protein, fiber, iron, folate, potassium, and magnesium and CONTAIN LITTLE TO NO trans-fat, sodium, and cholesterol. 

 

Now the HOW ...

I often take a cup of beans and give them a rough mash and layer the beans on the bottom of the crust. At this point I may add some spices to layer in additional flavors based on the other toppings I will use. 

 

Pizza with Beans ... Layers of Flavor and Texture

• After you add the layer of beans to your chosen crust, add the cheese or vegan cheese of choice
• Follow with sauteed vegetables ( I used onions, garlic, sweet potato, and oyster mushrooms)

 

• This time I added raw zucchini spirals for extra texture

 

• Top with some additional cheese

 

• Press down and bake according to crust directions

 

Philly Cheesesteak REMIX Gluten Free Vegan Style

Philly Cheesesteak REMIX Gluten Free Vegan Style

I have been pondering making this dish for a while. I have tried a version of it at a restaurant with a friend, back when going to restaurants with friends was popular pre-COVID.

Finally,  I took the time to experiment. I am so glad I did! This is a dish I will make over-and-over again!

Ingredients: (to serve 2)

• 1/2 block of firm tofu (drained and pressed)
• 1 slice vegan cheese ( I used Violife)
• 1 TBSP nutritional yeast
• 1 TBSP gluten free soy sauce
• 1/4 cup diced onion
• 1/2 cup diced bell peppers  
• 1/4 vegetable bouillon cube 
• olive oil (just enough so nothing sticks)
• Gluten free rolls/bread for serving ( I used Schar Cibatta)

 

Instructions:

• Drain and press the tofu to extract most of the liquid
• Cut the cube in 1/2, save the other 1/2 of the cube for another dish or double the recipe 
• Sautee the onion and peppers until the onion is translucent
• Add the tofu, nutritional yeast, and gluten free soy sauce
• Satuee until tofu is done
• Turn off the pan
  
• Add diced vegan cheese to the dish and stir to melt/combine
• Toast rolls with vegan cheese to melt cheese on the rolls as well as in the dish

 

NOTE: I did not have a heavy hand with the cheese. I used 1 slice total. There was a cheesy taste. You can use more based on your preference. 

Serve with a side salad or roasted potato wedges