Inspired Edibles

~ real food, balanced living ~

Healthy Lunch Series: Vegetarian Taco Salad with Homemade Seasoning

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Have you got a dishwasher reorganizer in the family?

We do.

And it seems there’s no easy cure.

No matter how carefully I place the plates, pack the cups or hang the knives, our resident reorganizer sneaks back to the dishwasher, quietly opens the door and proceeds to refile all of the dishes I’ve just loaded (!).

It’s been going on for about 20 years now.

Can anyone else relate?

(So what do we think… is it a nature or nurture thing? A confluence of influences thing? Any hope for reform?)

~~~~
Mexican food is in my top three all-time favorite cuisine types (if you must know, Thai, Indian, Mexican, generally in that order).  I adore the breadth of flavors and ingredients that typically characterize Mexican food and tacos are a family favorite.

The pre-packaged taco seasonings are convenient (and often yummy) but when you investigate the contents of these packages you begin to wonder: MSG, partially hydrogenated soybean oil, silicone dioxide (an “anticaking” agent), ethoxyquin (etho who? a preservative) and enough sodium to fill your daily quota and then some. On balance, I’d much rather spend the extra 5 minutes creating my own mixture and I think you’ll find the taste worthwhile too.

Healthy Lunch Series

Healthy Lunch Series: Vegetarian Taco Salad with Homemade Seasoning

For the Taco Salad:

  • 2 cups cooked black beans, thoroughly rinsed if using canned
  • 2 cups fresh whole corn kernels or thawed from frozen
  • 2 cups coleslaw or lettuce of choice
  • 16 cherry tomatoes cut in half, or any variety of  tomato chopped into bite sized pieces
  • 1 large orange bell pepper, chopped into bite sized pieces
  • 1/3 cup sliced Kalamata olives
  • 1 cup plain Greek yogurt
  • 1 cup cheddar cheese or cheese of choice, grated
  • 2 green onions/scallions for topping, finely chopped
For the Taco Seasoning:
  • 1 Tbsp chili powder
  • 2 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp smoked paprika
  • 1/4 tsp red chili pepper flakes, optional heat
  • pinch sea salt + black pepper


Serves 4

Notes:

  1. You can make your taco seasoning ahead of time and triple the batch to create enough seasoning for 3 meals.  Simply store the seasoning in an airtight container.
  2. I like to make a double batch of beans on the weekend for weekday meals. In addition to superior taste, I have ongoing concerns about the BPA content in lined cans.
  3. If you wish, you can season most or all of the ingredients in this recipe, as desired, by placing them in the skillet with the beans.
  4. Any plant protein can be used in place of the beans – diced tofu/tempeh, lentils or any other legume of choice.

Directions:

  1. In a small dish, combine taco seasoning ingredients together, mixing to integrate.  Set aside.
  2. Wash and chop vegetables as required and grate cheese.
  3. Warm a medium sized skillet over low heat and add black beans.  Sprinkle the black beans with half of the taco seasoning using a wooden spoon to help coat the beans and toss.  Add a little bit of water to the bean mixture (start with a quarter cup or so) and then add the remaining taco seasoning coating and tossing.  If necessary, add additional water to the mixture – you want the beans to be well coated with the seasoning but not dry and clumpy. The mixture should be mildly liquid. Remove beans from heat.
  4. If eating at home, you can plate the ingredients as illustrated in the photos adding the seasoned beans to the center.  Top the beans with a quarter cup of yogurt and sprinkling of green onion. If preferred, you can also cool the seasoned beans before serving.
  5. Salsa and guacamole also make delicious accompaniments.
  6. If bringing this lunch on the road or to the office, simply layer the ingredients into a container and seal well with lid.  Bring yogurt, salsa and guacamole in separate small containers as desired.
© Inspired Edibles

 

I enjoy my taco salad with yogurt, fresh guacamole and plenty o’ salsa!

Bon Appétit

Veggie and White Bean Rice Rolls with Sweet Mango & Ginger

By 42 Comments

Have you ever encountered a cat with a voracious appetite for vegetables?

Our little (big) fellow, Monsieur Black, is particularly fond of cucumber and red bell pepper (he also happens to love fresh watermelon and apricot).  Upon smelling cucumber, he has been known to wake from a deep slumber two floors away and fly into the kitchen like his life depended on it.

Now I’m no cat whisperer but I’ve always understood felines to be obligate   carnivores – meaning, their digestive systems are designed to derive nutrients principally, if not exclusively, from animal proteins.  Cats cannot digest vegetables nor derive nutrients from them.  Which leads our entire family to wonder, what the what?!

Beyond the jokes about the not-so-accidental coincidence of a nutritionist’s cat liking veggies, I can’t, for the love, put my finger on the precise allure they hold for our frisky friend. My top guesses, if I must, would be that he is either drawn to the water content in these vegetables (although he quite likes drinking directly out of the toilet bowl) or, possibly more likely, there is some combination of enzymes in these vegetables that he can smell/detect readily and simply can’t resist.

Either way, it’s kinda funny if you ask me.

Does your cat eat unusual things?

Monsieur Black hanging out with his best friend
& baby ‘sister’ Stella

~~~~~~~~~

Veggie and White Bean Rice Rolls with Sweet Mango & Ginger

For the Rice Rolls

  • 2 cups cooked white beans (cannellini), thoroughly rinsed if using canned
  • 1 ripe mango, peeled and cut into long thin’ish strips (julienned)
  • 1 red bell pepper, jullienned
  • 1 cup shredded carrot
  • 1 large, ripe avocado, julienned
  • 1 bundle fresh mint
  • 12 or so sheets of rice paper (available in the Asian section of most grocery stores)
 
For the Sesame-Ginger Dipping Sauce:
  • 1/3 cup low sodium soy sauce
  • 1 tsp sesame oil
  • 1 tsp rice vinegar
  • 2 tsp fresh grated ginger root
  • 1/8 tsp red pepper flakes if desired
  • sprinkling of sesame seeds
~~~~~~~~~
Notes:
You can use any combination of vegetables you wish in this recipe – take advantage of what’s in your fridge.
I generally like to add some fruit to these rolls – mango, peach, pear and apple are some favourites – they add a touch of unexpected natural sweetness that is simply delicious.

One of the few ingredients I insist on when making these rice wraps is fresh mint.  The flavour and freshness it imparts is simply irreplaceable in my view (but that’s just me. Naturally, do as you wish).If you haven’t worked with rice paper before, you may need some practice to get the hang of it but it’s a very low risk proposition.  Even the most awkwardly wrapped versions (I have made several) are perfectly usable and equally delicious!

~~~~~~~~~
Directions:

Makes about 8-10 rice rollsAssemble ingredients (your choice of bean, fruit, vegetables) and cut them into long thin slices where applicable.

 

Gather 12 or so sheets of rice paper (in their dry form, the sheets are rigid and paper thin).

Place about a half inch of hot water into a pie plate (or other suitably sized bowl). Working with one rice sheet at a time, immerse each sheet into the water for about 10-15 seconds.  The rice paper should become soft and pliable but not completely lifeless (it will literally disintegrate if you leave it for too long).

Place the softened sheet of rice paper on a plate or clean working surface.  Begin by placing a few mint leaves horizontally across the center of the sheet, followed by about a quarter cup of beans and sprinkles of all the other ingredients: carrots, red bell pepper, avocado and mango (or whatever ingredients you are working with).

For the rolling part, fold the bottom edge of the sheet (the one nearest to you) over the top of the filling pressing it down slightly to hold it in place and roll into a cylindrical shape halfway. Now fold the left and right sides inward and continue rolling the remaining distance until you have a nice tight and fully wrapped bundle.  You can leave the bundles as such or cut them in half to expose the lovely interior.  (I wrapped the cover photo slightly differently so that you could get a good look at the interior ingredients).

For the sesame-ginger dipping sauce, place soy sauce, sesame oil, rice vinegar, chili flakes (if using) and ginger together in a bowl and whisk to combine.  Garnish with a few sesame seeds if desired.
Dip the rice rolls into the sesame-ginger sauce and enjoy.

 

This post is dedicated to the coolest cucumber in this family, Monsieur Black.

Spicy Coconut Curry Chickpeas with Lemongrass and Sweet Basil

By 18 Comments

Spicy Thai Chickpeas_blog

When I think of wholesome, satisfying and delicious vegetarian food, this is precisely the type of meal I envision.

But that wasn’t always the case.

Having been a slapdash vegetarian in my teens, I fell into the common rookie trap of gravitating towards pasta with oodles of cheese as the mainstay of my diet.  As yummy and addicting as that was, it was not exactly nourishing.  I then slowly discovered processed soy foods – veggie dog this, veggie ground that – full of sodium and plenty of other additives until I eventually wound my way to whole food sources of plant protein.

All to say, early exploring vegetarians tend to avoid animal flesh but are not necessarily educated about suitable plant based alternatives to protein, healthy fats and minerals.  The result is that we put ourselves at risk of developing nutrient deficiencies and conditions such as iron deficiency anemia, hypoglycemia, chronic fatigue and even depression.

The more you learn about healthful sources of plant based foods, the more options it invites for creating nourishing and delicious combinations.  Herbs, spices and sauces are especially helpful for flavouring vegetarian fare so don’t be shy; play around and see what combinations you like best.  I have a penchant for Thai cuisine so I often gravitate in this direction but the possibilities are endless.

Some of my favourite whole food sources of soy protein include: tofu, tempeh, edamame and miso. Other non-soy plant based proteins include: lentils, legumes, nuts and seeds, seitan, eggs and yes, some, dairy.

Spicy Coconut Curry Chickpeas with Lemongrass and Sweet Basil
  • 2 large yellow onions, peeled and coarsely chopped
  • 1 heaping Tbsp chili garlic sauce, or less as desired (it’s hot)
  • 1 large red bell pepper, sliced
  • 1 cup frozen edamame, simply run under hot water and drain
  • 3 cups cooked chickpea, thoroughly rinsed if using canned
  • 1 cup sliced crimini mushrooms
  • 1 generous nub of ginger, peeled and shaved*
  • 4 tsp Thai red curry paste
  • 2 tsp turmeric
  • 1 tsp cumin
  • 2 cups coconut milk
  • 1 cup vegetable stock
  • 2 limes, each cut into four quarters
  • 2 lemongrass stalks, ends and rough exterior casing removed
  • 2 Tbsp fish sauce,*optional* for non-vegetarians
  • 1 large bunch fresh basil, some torn into pieces and some left intact
~~~~~~

Notes:I used a cast iron pan to illustrate this meal however you are probably best using a larger sized skillet, wok or pot if using the ingredient portions outlined above (otherwise, you can cut the recipe in half).

*Lately, I’ve been shaving ginger. Once the ginger is peeled, simply use a carrot or vegetable peeler to slice off thin shaved pieces of ginger. It works really well in recipes like this.

You can skip any of the spices that don’t appeal to you. This is just one version of the recipe but there are many others – it is fully open and awaiting your interpretation!

 ~~~~~~

Directions:

Serves 4-6

On stove top, sauté onion and chili garlic sauce with some olive oil in a large skillet, wok or pot set to low-medium heat until translucent, about 5 minutes or so.

Meanwhile, prepare lemongrass stalks by removing root end (bulb) and blades (if still there).  Working from the middle section of the stalks, remove rough exterior layer/s until you get to the smooth white interior part of the lemongrass stalks.  Slice the interior of the stalks very thin to reveal layered rings (a bit like an onion).

You can either use the thin lemongrass rings as such or, more commonly, you can break them down further by chopping, grinding or mincing them.  Because lemongrass is quite firm and fibrous, it’s often easier to eat it when it has been broken down further (a food processor or coffee grinder would work fine).

Sprinkle onion with turmeric and cumin, mixing to combine.

 In a separate bowl, combine curry paste, coconut milk and vegetable stock whisking to combine.  Add wet ingredients to skillet and bring mixture to a gentle boil. Add bell pepper, edamame, chickpeas, mushrooms, lemongrass and ginger and reduce to lowest heat. Add most of the basil leaves (reserving some for garnish).  Allow mixture to simmer for about 6 minutes before removing from heat.

Squeeze lime juice into skillet along with fish sauce if using.  Mix all ingredients together and serve with a few more basil leaves on top.

Spicy Thai Chickpeas_blog_1
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Psst! Inspired Edibles Friends and Followers

you are ALL invited back on
Saturday, December 1st

for our official Holiday Kick-Off Post!

I will have an irresistible Holiday Recipe, a Fabulous Favourites List
and…. a Gorgeous Giveaway!!
~~~~~

Three Layer Chicken & Bean Quesadilla ~ protein rich, oven-baked goodness

By 41 Comments

Last Wednesday was national Take Your Child to Work Day, a learning program designed to encourage Grade 9 students from across Canada to spend the day in the workplace of a parent (relative or friend).

Since my husband was out of town on business, our Grade 9’er had a much easier time deciding which parent to spend the day with!  But what I hadn’t anticipated was how committed he was to his choice of activities for the day… I laid out a number of different possibilities on the nutrition front but there appeared to be no contest. My son quite firmly wanted to create a recipe for Inspired Edibles which I was thrilled to oblige (until, that is, he told me he wanted to use my camera to photograph the entire sequence – really? are you sure you wouldn’t rather capture all the special moments on your cell phone camera honey?).

So off my boy went with a head full of yummy thoughts and a stack of glossy cookbooks, jotting down notes; asking questions; making my belly hurt with laughter; and dreaming up a host of different ideas and delicious combinations.

He not only came up with a recipe, he made a full shopping list, went to the grocery store by himself to purchase the ingredients and prepared the entire recipe start to finish on his own (clicks inclus).  There were questions (and some help here and there with the camera) but this was really his baby and I have to say, I was utterly impressed with his initiative, attitude and the incredible success of his project!  SO yummy.

Three Layer Chicken & Bean Quesadilla ~ protein rich, oven-baked goodness
(Adapted from Reader’s Digest, Cooking Smart for a Healthy Heart)

  • 4 large tortillas (about 9″), preferably whole grain
  • 1.5 cups refried beans
  • 1 pound or 450 grams chopped cooked boneless, skinless chicken (we used pre-cooked frozen chicken sautéed in a little olive oil)
  • 1 cup Jack cheese, (or low-fat cheese of choice, as preferred)
  • 1/4 cup pickled sliced jalapeno chiles, chopped,  plus more for decorating
  • 1/2 cup pitted kalamata olives
  • Handful fresh cilantro
  • 1/2 cup plain Greek yogurt
  • 1/2 cup of your favourite salsa

———————-

Directions:

Serves 4-6

Preheat oven to 425 F.

Spray a baking sheet lightly with olive or canola oil.  Place one tortilla on baking sheet and spread a half cup refried beans on top.  Dividing chicken into roughly three even portions, top beans with one portion of chicken followed by a quarter cup of cheese.  Add a sprinkling of chopped jalapenos, olives and cilantro.
My son styled this one entirely himself!

I love the set-up with the tortillas, chicken/cheese in the background.

Repeat layering two times.  Top with the final tortilla, pressing down slightly to help hold layers together.
Cover the top of the quesadilla with foil (tucking foil under edges of bottom tortilla if possible) and bake the quesadilla for about 20 minutes or until heated through.  Gently remove foil, and place final quarter cup of cheese on top of quesadilla returning it to the oven for another 5 minutes until the cheese melts (or broil for one minute or so – watching carefully!).

For the presentation (I love this effect), cut quesadilla into four (or more) pieces without fully separating them.  Spread Greek yogurt around cut lines and spoon salsa in the centre.  Top with pieces of fresh cilantro and jalapeno peppers.
I love the unique presentation of this quesadilla
Allow quesadilla to cool slightly before serving.

Protein rich chicken, beans and Greek yogurt

 

White Bean & Feta Pita Pockets + 3 Other Mouthwatering Meatless Meals!

By 38 Comments

I think the time may have come for me to start wearing a bib.

(Aprons are too matronly; I’d rather be a kid).

I was in the midst of preparing these delicious pita pockets last week – a little music going on, slicing and dicing into the tomatoes, squeezing the lemon, drizzling the oil.  All was rolling along tickety-boo until I realized that we were out of milk.  It was pushing up against the dinner hour and my sons were having friends over so I decided to dash out the door and pick up a few things.  Apparently, I neglected to give myself a little once-over before exiting the house.

Not good.

It wasn’t until the friendly – and no doubt well-intentioned – produce fellow at the grocery store asked me ‘what’s for dinner?’ with a telling smile that I snapped out of my kitchen coma and realized that I was wearing the recipe on my shirt.  Literally.  Splotches of tomato, streaks of green parsley (likely in my teeth too), and drizzles of oil splattered liberally across my belly.  Even a couple of chunks of Kalamata olive managed to go rogue on me.  I was mortified.

Briefly.

Then I giggled most of the way home.

 —————————–
White Bean & Feta Pita Pockets with a Lemon Delicious Vinaigrette
  • 2 cups cooked white beans (any variety), well rinsed if using canned
  • 1 yellow bell pepper, chopped
  • 12 cherry tomatoes, cut in half
  • 1/2 English cucumber, chopped
  • 1/2 cup feta cheese, crumpled or chopped
  • 1/3 cup purple onion, chopped
  • 1/3 cup pitted Kalamata olives, cut in half
  • 1/4 cup fresh parsley, chopped (great way to use up your garden parsley!)
  • 3 whole grain pitas, sliced in half
For the Vinaigrette
  • 2 Tbsp olive oil
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp red wine vinegar
  • 1 tsp lemon zest
  • 1 heaping tsp Dijon mustard
  • 1/2 tsp honey
  • Sea salt & pepper to taste
——————————–
Notes:
These pita sandwiches are one of our favourite lunches year-round.  They are so simple and satisfying, not to mention (but I will) bursting with nutrients.  You can use any vegetables you happen to have in the fridge for this recipe – it’s a great way to clean house!  Substitute lentils, tofu, tempeh or edamame for the beans, as desired, to create a different taste and nutrient composition each time.

You can also play around with the dressing to see what works best for you. Here’s another one of my favourites: Fresh Raspberry Vinaigrette.

Directions:
Makes 6 pita pockets (6 halves).
Assemble ingredients while you cook white beans on stove-top.

Remove cooked beans from heat.  Rinse the beans in cool water and allow them to drain.  Gently pat dry.

Place beans, bell pepper, tomatoes, cucumber, feta, onion, olives and parsley together in a large bowl and mix gently to combine.

Meanwhile, assemble vinaigrette ingredients in a small container with fitted lid. Shake well before pouring dressing over salad ingredients.  Mix carefully to combine taking care not to mash contents. The idea is to have just enough dressing to flavour the contents without drenching the pitas.

 

Distribute the bean mixture among the 6 (or more) pita pockets and enjoy!
 —————————–

Looking for more mouthwatering meatless meals?

Whether you are a vegetarian or simply wanting to vary your diet and expand your nutrient repertoire, here are some other tasty ideas to keep you motivated.

Simply click on the titles below for recipes.

Brown Rice & Cannellini Bean Sliders with fresh Peach

 

Pan Seared Sesame Tempeh

 Spicy Thai Coconut Soup with Ginger, Lime & Vermicelli

Mango Chickpea Lettuce Cups with a Spicy Peanut Sauce

By 43 Comments

Have you found your spot yet?
You know that place near or far, real or imagined, that allows you to be a little bit more like yourself and a little bit less like the impostor who sometimes inhabits your being?
I spent some time up at my spot this weekend.  In fact, for the first time in nine years, I spent 24 blessed hours all.by.myself. at my spot.  Not another soul in sight (except for my four-legged companion that is).  A rare opportunity indeed.
my spot
And the funny thing?  I almost didn’t go.  30 degrees and brilliant skies but I had the usual litany of excuses swirling around in my head: I should really stay in town and put some order in the house while I can… wash the floors, get the cupboards organized, match socks. 
Yeah. Maybe not.
Find your spot.  Wonderful things happen there.
—————
I love the combination of mango and cucumber in the summertime.  Juicy, refreshing and hydrating – not to mention delicious.
It also reminds me of one of my all time favourite salads (which I’m pretty sure I could eat every day if required).
The chickpea (and peanut) in this recipe transforms the salad into a meal with its quality plant protein and fulsome fibre.  Add a little cilantro and a drizzle of spicy peanut sauce and you’ve got a wonderfully tasty, no-cook, meatless meal option – lunch or supper – any day of the week!
If you have vegetarian teenagers in the house, this is a healthy, well-balanced and hassle-free meal they can whip up on their own.
Mango Chickpea Lettuce Cups with a Spicy Peanut Sauce
For the Mango Chickpea Lettuce Cups:
  • 1 head Butter (aka: Boston or Bibb) lettuce, leaves gently removed
  • 2 cups cooked chickpea, well rinsed if using canned
  • 1 large ripe mango, roughly diced
  • 1/2 English cucumber, roughly diced
  • 2 Tbsp scallions (green onion), sliced
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup natural peanuts, chopped
For the Spicy Peanut Sauce:
  • 2 Tbsp all natural peanut butter
  • 1 Tbsp low sodium soy sauce
  • 2 Tbsp water
  • 1 tsp fresh lime juice
  • 1 tsp sesame oil
  • 1-2 tsp chili garlic sauce
  • 1 tsp brown sugar
  • Sprinkle of dry chili peppers, as desired
—————–
Directions:
Serves 4
To create lettuce ‘cups’ simply place two or three leaves together in an overlapping fashion, trying to fit them together such that they form the best cup shape possible (not an exact science).
Meanwhile, in a medium sized bowl, combine chickpea, mango, cucumber, onion and cilantro. Mix ingredients together gently to combine.
Place about one quarter cup of chickpea filling into each lettuce cup (more/less depending on size of cups).  Top each cup with some chopped peanuts.
For the dressing, place all spicy peanut sauce ingredients together in a small bowl and whisk to combine. If you find the consistency too thick, simply add a little more water.
Once the dressing ingredients are well combined, drizzle the spicy peanut sauce over the mango chickpea lettuce cups and enjoy.

Sprouted Spring Salad in a Jar

By 67 Comments

sprouted spring salad in a jar

Last year for Mother’s Day our youngest son, then 10-years-old, surprised me with a salad made from sprouted greens that he grew in his bedroom window.

He followed the directions on a package of seeds that his Grand-Maman gave him and patiently grew the greens in a mason jar on his sunny bedroom ledge.  On Mother’s day, he chopped the greens and tossed them into a bowl with a few other odds and sods he found in the fridge and then proceeded to look up a vinaigrette recipe in one of my cooking magazines (could you die?)…. I don’t think I’ve ever tasted anything quite as fresh or delicious in my life (except for everything else my boys make…).

…

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Mexican Black Bean Casserole

By 58 Comments

Mexican Black Bean Casserole

I had planned on posting something entirely different today.

Something light and luscious and spring fresh.  Something downright inspiring.

But with the second coming of winter, the temperatures hovering around minus 2 last night, and a flat tire to cap off an unusually bizarre (read bad) day yesterday, I just couldn’t put it out there.  I wasn’t feeling it.  I hope you can forgive me….

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Brown Rice & Cannellini Bean Sliders with Fresh Parsley, Peach and Honey

By 63 Comments

For those of you who may have missed our big news, (it was covered by most of the major Canadian broadcasters but sometimes these things get overlooked), we bought a rice cooker.

Yes, it’s true.

And we have been making rice daily. That’s: every. single. day. Nothing new to our Asian friends we understand but entirely new, in frequency, to us.

And I don’t remember the last time we had this much fun for $9!!

After enjoying variations on stir-fries and burritos, we’ve expanded into blender territory this week to play around with some delightful vegetarian sliders (which can also easily be made vegan).  I’ve come to realize that my blender is a little bit like how some people view their crockpots – a life saver and food transformer.

The combination of rice and beans makes these easily assembled sliders a complete vegetable protein and ideal meal choice for vegetarians and those of us looking to vary our dietary intake.

If you prepare the rice and beans ahead of time (super simple and both store well in the fridge), you can have this meal on the table in 15 minutes.

Brown Rice & Cannellini Bean Sliders with Fresh Parsley, Peach & Honey

  • 1 large yellow onion, chopped
  • 2 cups cooked cannellini beans (any beans will do), well rinsed if using canned
  • 2 cups cooked brown rice
  • 2 eggs (substitute 1/3 cup olive oil for vegan version)
  • 1/2 cup fresh flat-leaf parsley, coarsely chopped
  • 1/3 cup fresh grated Parmesan cheese (simply omit for vegan version)
  • 1/2 tsp ancho chile powder or to taste (substitute regular chili powder or other seasoning as desired)
  • Sea salt & coarse black pepper to taste
  • 1/2 cup Greek yogurt
  • 1 ripe peach or nectarine, skin-on and sliced into wedges
  • Honey or pure maple syrup for topping
————
Notes:
I usually makea double batch of beans on the weekend and store them in the fridge for the week.  Canned beans are always an option but I like the meatier texture of homemade beans when they are cooked al dente.

BPA:
More concerning from my perspective is that Bisphenol A (BPA) – a known toxin – continues to be used in the lining of many food and beverage cans – including canned beans.  Studies have shown that this industrial plastic is absorbed by canned foods and, when ingested by consumers, can give rise to significant spikes in urinary levels of BPA.

Canada was the first country in the world to declare BPA a toxic substance after reviewing a substantial body of evidence that linked BPA, and its estrogen mimicking effects, to a variety of troubling diseases and disorders including prostate disease, breast cancer, fertility problems and neurological issues, including fetal and infant brain development.

Health Canada has banned the industrial chemical from plastic baby bottles (as has the European union), but has not extended this ban to include food and beverage cans, which critics continue to argue is necessary to ensure public safety. Until more studies are conducted, I continue to take a cautionary approach by reducing our exposure to BPAs as much as possible.

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Sauté onion with some olive oil in a skillet on stove over low-medium heat until translucent (about 5 minutes).  Set aside.

Add onion, beans, brown rice, eggs (or olive oil), parsley, cheese (if desired) and seasonings to blender and blend until ingredients are combined and desired texture is achieved (I still kept the odd chunky bean piece in mine).

Using your hands, assemble mixture into patties in desired sizing.  I made sliders (slightly smaller than traditional ‘burger’ size) but you could also make minis and serve them as an appetizer.

Heat a large skillet over medium heat, adding olive oil.  Place sliders in heated skillet and sauté for about two minutes on each side or until desired doneness is achieved.

Add a dollop of yogurt to each slider and top with a peach wedge and a drizzle of honey.

Chickpeas and Cheese ~ a healthy update on an old classic

By 77 Comments

Chickpeas and Cheese_chick 'n cheese
Here’s a little update on a traditional favourite.

Mac ‘n’ cheese has been around for as long as I can remember.  It is a convenient and delicious comfort food that is well-loved by youngsters (and adults too).

And while some homemade versions of macaroni and cheese offer nutritional benefits (my hubby makes a killer mac ‘n’ cheese that I’ll have to post at some point), many do not – particularly those that come out of a box.

I wanted to create a recipe that would offer the same elements of convenience and deliciousness without the refined carbohydrates and the groovy neon powder that poses under the name of cheese.

I introduced my sons to this recipe about five years ago and continue to serve it to them at home and in their school lunches (perfect thermos food).  I also enjoy it for lunch myself.

This recipe will actually take you less time to prepare than a box of KD and, despite its simplicity, it offers an outstanding array of nutrients.

Chickpeas are a rich source of soluble and insoluble fibre, low glycemic carbohydrates, folate and quality plant protein.

Cooked Tomatoes are the best dietary source of lycopene, a carotenoid with potent antioxidant properties and cancer-fighting potential.  Studies have linked lycopene’s protective effects to: prostate, colorectal, breast and pancreatic cancers.

Heating tomatoes breaks down cell walls that allows more lycopene to be released and available for the body to absorb. Cooked tomato products such as stewed tomatoes, tomato paste, tomato sauce and salsa provide the best sources of lycopene.

I offer the basic chickpeas and cheese recipe below but you can vary it as you please.  I often add edamame or lima beans, olives and some sliced bell pepper.

Basic Chick ‘n’ Cheese
  • 2 cups cooked chickpeas, well rinsed if using canned
  • 1 cup of your favourite salsa or stewed tomatoes if preferred
  • 1/2 cup shredded cheddar cheese

———-

Heat oven to 350 F.

Simply combine chickpeas and salsa together and medium size pot on the stove.  Allow mixture to reach the ‘boiling’ point, stirring continuously.

Place mixture into 4 small ramekins (1/2 cup servings) or  2 one cup ramekins or a larger casserole dish.  Top each with cheese and place in oven for 5 minutes (this is simply to melt the cheese, the mixture will already be hot from the stove).  Switch to broil for the last minute if you wish to brown the cheese.

Enjoy this simple, nutritious meal.

Chickpeas and Cheese_chick 'n cheese