Red Kidney Beans and Rice

I have lots of kidney beans ... I searched for recipes and found inspiration for ...

Red Kidney Beans and Rice

The first thing I did was hydrate some dried kidney beans that I had on hand at home. I made plenty to use in a few recipes.

Prepare the rice of your choice. I usually serve beans to rice in a 2:1 ratio.

Ingredients:

4 cups kidney beans
1 cup vegetable broth
1 zucchini - diced small
1/2 onion diced
6 cloves of garlic smashed and diced
olive oil ... just enough to saute
1 tbsp cajun seasoning
1 tsp oregano
1 tsp thyme
1 tsp sriracha
1 tsp cayenne

Instructions:

• Saute onion and garlic in olive oil
• When translucent, add zucchini and spices
• Saute for a few minutes to heat the spices
• Add beans and broth and stir to combine 
• When most of the liquid is absorbed the dish is done

Serve with rice of your choice

Variations:

Include fried tofu, vegan sausage, or regular sausage ... make this meal your own based on the level of spice you prefer and the diet you need to follow.

A Twist on Vegetable Jowar Umpa

I was searching through recipes that incorporate sorghum into them and happened upon a recipe for Vegetable Jowar Upma. I modified the recipe a bit based on the ingredients I had on hand.The recipe was a hit. My husband and I will try it again ... with some variations.

I enjoy using sorghum in recipes as it is high in protein, iron, and fiber. In recipes where I used to use barley, I tend to substitute sorghum once I had to start eating a gluten free diet. 

This dish comes together much faster if you have the sorghum ready ahead of time. I usually make a large batch of sorghum and use it for a few recipes. 

The cooking ratio is 1 cup sorghum : 2 cups liquid.

 

 

 

Ingredients:

• 1 -1.5 inch piece of ginger root ... peeled and diced 
• NOTE: I take peels of ginger and boil in water to make ginger tea.
• 2 cups sorghum
• 4 cups liquid ( I used half water and half vegetable broth)
• 1/2 to 1 cup vegetable broth to prepare vegetables
• 1 onion - diced
• 3 large cloves of garlic - crushed and diced 
• 2 tsp black pepper
• 1 tsp turmeric
• just enough olive oil to sautee vegetables
• 4 tbsp peanuts
• 2 green chilies ( I substituted crushed red pepper flakes - 2 tbsp)
• 1 carrot - diced 
• 1/2 cup corn
• 1/2 cup peas 
• Optional: Drizzle with lemon juice at serving
• NOTE: I did not have the corn or peas. I WOULD add next time along with one red bell pepper to add more color to the dish.
• NOTE: I would add  diced potatoes

TIP: I would add fried tofu or chickpeas (perhaps roasted) at serving for a more substantial dish. You could add chicken if you wish to make this a meal with meat.  

Instructions:

• Prepare sorghum in a pot.
• In a pan add the olive oil, pepper, chilies or crushed red pepper, peanuts, and turmeric
• After the spices heat for a minute or two, add the vegetables and sautee in the oil and spice blend. 
• Add 1/2 cup of vegetable broth at a time to the mixture. Prepare vegetables so they are el dente
• Add the sorghum and stir to combine
• When all the liquid is absorbed it is ready to plate. 
• Optional: Drizzle with lemon juice at serving

Yogurt ... So Simple ... So Powerful

I enjoy yogurt as part of my breakfast. When you walk into the store, there are many yogurt options available for you to choose. You may become overwhelmed when you see all of the options: dairy, non-dairy, Greek, Icelandic, plain, flavored, non-fat, low-fat, or full-fat.

You need to pick the product that is best for you. When you settle on the one you prefer, there are so many things you can do with it!

Greek Yogurt

Greek Yogurt is thicker than traditional yogurt and has more protein because more of the liquid is strained out of it.

Icelandic Yogurt 

Icelandic Yogurt is similar to Greek Yogurt but it is made with skim milk. The result is a milder taste and higher levels of protein and pure milk

Cashew Milk Yogurt

Cashew Milk Yogurt is lower in sugar than dairy based yogurts.  There are many other vegan yogurts available. Cashew Milk Yogurts are more frequently available in most stores.

How do you enjoy Yogurt?

I like to use a plain variety as my blank canvas and add to it. Additions include:

• dried fruits/nuts/seeds
• fresh or frozen fruit
• cinnamon
• supplements like SuperBeets and  Collagen Maximizer + 

Gluten Free Vegan Pineapple Fried Rice

I purchased two pineapples for a GREAT price ... on sale in the HEAT of the SUMMER. The pineapples ripened very quickly and I needed to find ways to use the fruit before it became wasteful.

I searched for recipes and decided to make a version of pineapple fried rice that was a medley of a few recipes I read.

The recipe is simple to make and works best with rice that is cooked and chilled.

Ingredients:
Olive oil or coconut oil (enough so vegetables do not stick)
1/2 cup diced onion
3 large or 6 small garlic cloves diced 
1/4 cup diced fresh ginger
1 large carrot diced
1 red bell pepper, 1 zucchini, or 1 yellow squash diced
2 cups diced pineapple (some juice is OK too)
1 1/2 tsp curry
1/4 tsp crushed red pepper flakes
3 cups cold rice - I use brown rice
3 tsp tamari (gluten free soy sauce)

OPTIONS: add roasted cashews or tofu to the rice to take it from side dish to a meal.

Instructions:

• Saute' vegetables (and ginger) in oil to brown them just a bit and soften the carrots
• Add the curry and crushed red pepper. Stir to combine.
• Add pineapple and rice. Stir to combine. 
• Add tamari. Stir to combine. 

Serve with nuts or tofu if you wish to make it a meal rather than a side dish. 

Spicy African Peanut Stew

I made African Peanut Stew after I researched a handful of recipes and combined them into the dish I prepared. One thing I would do different next time, I would make it a little thinner.  I would add 1/2 the peanut butter and an extra can of tomatoes. Suggested changes NOTED in ingredient list below.

Ingredients:

• 1 cup TEFF grain
• 1 cup brown lentils
• 1 tbsp olive oil or coconut oil
• 6 cups of water
• 2 cups of canned tomatoes (NOTE: I would add 4 cups)
• 1 cup peanut butter (NOTE: I would add 1/2 cup)
• 2 cups diced carrots
• 1 tsp cinnamon
• 1 tsp cloves
• 1 tsp nutmeg
• 1.5 tsp cayenne pepper
• 1.5 tsp mustard seeds
• 1.5 tsp caraway seeds 
• salt and pepper to taste (at serving)

NOTE: If you do not like spicy ... start with 1/2 the quantity of spices. After you prepare the dish you can taste and decide if you wish to add the other 1/2. If you like REALLY spicy food, you may with to add even more!

Instructions:

• Brown the teff, lentils, and spices in a warm pot (on low) with the oil 
• Add water, stir to combine, bring to a boil, reduce to simmer, and cover
• After 10 minutes, stir, and add the carrots and cook for another 5 minutes
• After 5 minutes add the tomatoes and peanut butter, stir, and cook for about 10 minutes
• Serve with a side of gluten free bread, gluten free croutons, or sprinkle with parsley

Teff Chili

I made a batch of Teff recently and used it in several recipes. Making the batch ahead of time is a time saver when it comes to preparing the meals.

You can use canned beans or dry beans that you have already hydrated. If you use canned beans, drain and rinse them before adding to the pot. 

Ingredients

• Olive oil ... just enough so items do not stick to the pot  
• 1/2 cup diced onion
• 6 cloves of garlic diced
• 4 cups of beans (use a combination of black, pinto, and kidney)
• 2 cups corn (I used frozen) If you use canned, drain the can before adding the corn to the pot.
• 1 can tomatoes (I used fire roasted)
• 2 carrots diced
• 1 TBSP cayenne
• 1 TBSP cumin
• 1 TBSP paprika
• 2 cups cooked teff

Instructions:

• Satue onion, garlic, and carrot in olive oil for a few minutes
• Add spices and tomatoes and stir to combine.
• Add bean, corn, and teff and stir to combine. 
• Bring to a boil. 
• Reduce to simmer, cover, and cook for about 20 minutes. 

Serving options:

• Add salt and pepper to taste 
• Gluten free bread
• Top with avocado
• Top with raw red onion
• Top with gluten free tortilla chips

Teff and Black Bean Meatballs

You can use canned black beans or hydrate dry beans for this recipe.

To save time, I prepared a batch of TEFF and BLACK BEANS and am using them in various recipes through the week. 

The meatballs can be prepared and ready to eat in 30 minutes or less. 

Ingredients:

• 1 cup of cooked teff 
• 2 cups of black beans (you can use a combination of black, pinto, and kidney)
• 4 garlic cloves
• 1/2 cup onions/shallots 
• 1 1/2 TBSP Italian seasoning
• 1/4 cup nutritional yeast
• 1/2 TBSP crushed red pepper
• Olive oil ... just enough to cook the meatballs 
• 1/2 cup Sonar! Tortilla Chips (crumbled) NOTE: I used Sea Salt

Instructions:

NOTE: you can saute the onion and garlic in olive oil until translucent OR use them raw. Try it both ways and see what you prefer.

• Combine ingredients into your blender or VitaMix and pulse until combined.I like to leave my meatballs with a few chunky pieces of bean. 
• Shape into meatballs the size you prefer
• Cook in a pan with just enough olive oil so they do not stick or bake in the oven or use an air fryer.

Add to soups, pasta, or eat as a meatball sandwich!