KarenLee Caviar

I'm pretty sure this family favorite did not originate with KarenLee,  but I don't actually know who started it. Anyway, it just doesn't have the same ring to call it Jamie Caviar. I did also learn about it from KarenLee,  so if you are offended by the name ... get over it :)
This is a great appetizer slash movie night slash game night slash bbq chip dip. I promise you,  it is good.  Never met a soul who didn't want to eat the whole bowl.  Maybe that's why I don't bring it to parties ... because I want to eat the whole bowl.  Sometimes I share with my husband.  He normally waits patiently while I scarf to my hearts content.  When I eventually realize that he is watching the juice drip down my chin while chip crumbs fly out of the sides of my mouth,  instead of the movie,  I reluctantly hand to bowl over.  I don't usually get it back. I suppose if I made two bowls we could avoid this problem?
I actually just finished a bowl while sitting here typing.  I have more chips but no more dip... I keep looking in the bowl to make sure it really is gone.  It is.  Darn.  I guess I'll take a picture next time I make it.
This can also be wrapped up in a warm tortilla with cabbage and cilantro for a yummy lunch,  or as a salad, with our without lettuce.  If you serve with lettuce though you may need a bit more dressing,  maybe 1.5 to 2 times more.

Anyway,  this is my version of the amazingly delicious stuff.  I'm sure there are lots of ways to mess with it but I don't recommend it,  it is perfect just the way it it is... if I do say so myself...

Ingredients

2 cans black beans, drained and rinsed
1 can can corn, drained
4 roma tomatoes,  diced  (I also remove the guts.  Is there a technical term for this?  Is de-gutting always assumed when you dice a tomato?  I have never known the answer to this.  Well either way,  this is definitely a de-gutted tomato recipe)
2 perfectly ripe avocados, diced
1 packet Italian dressing (I know, weird. Someday I'll get around to figuring out what is actually in this mystery packet and make it myself.  For now just close your eyes and do it anyway,  you'll thank me when you are eating it)
1/4 cup red wine vinegar
1/2 cup extra virgin olive oil 
1/4 tsp garlic powder (I rarely use garlic powder,  but I only wanted a tiny kick of garlic,  I like the other flavors to shine)

Sea Salt, as desired 

Making It 

Combine beans, corn and tomatoes in a serving bowl.  Separately, mix dressing packet,  vinegar, oil and garlic in a jar with a tight lid.  Shake well.  Pour dressing into the bowl and stir to combine.  Add salt if you will be serving with tortillas or as a salad.  If you are serving with salted tortilla chips you can skip the salt.  Finally,  add the avocados and stir in gently,  try not to squash them.  They taste so much better ripe (not overripe) but they do tend to make a mess of themselves if you are not careful.   I like to give it just a bit of a chill so I stick it in the fridge for a few minutes.  If you make it ahead  be sure to skip the avocado and add it in about 20 minutes before serving.

Enjoy!

 

Black Bean Soup

This soup is  flexible depending on your taste, your mood, and what you have around.  I like mine cooked in my enameled cast iron pot but you can cook it in any good soup pot.  You can eat it as a soup or you can  cook it down to a thicker version for a delicious plant-based taco filling. Either way it is a great dish to make a day or two ahead.   Here goes my basic recipe (but really, it changes every time I make it):

Ingredients:

1 lb dry black beans (Prepare ahead, according to package directions, cooking liquid reserved)

2-4 Tablespoons Olive Oil

1 white onion, chopped

2 Tablespoons garlic, minced
1 stalk celery, chopped
1 jalepeno pepper*, minced

1 poblano pepper*, minced

2 fresno red peppers* , minced

4 Tablespoons cumin (I know it seems like a lot, do it anyway)

Salt & Pepper (to your liking)

2 cups chopped tomatoes

1-2 cups tomatillo salsa

2 cups fresh or frozen corn 

 

*A note on peppers:  this obviously depends on your flavor preference.  If you don't want it spicy at all I would recommend an anaheim pepper and/or bell pepper  instead of the jalapeno and reds.  If you want to heat it up you can do serranos or even an habanero.  Mix it up and see what you like; you can always err on the side of mild and serve with spicy salsa on the side)

 

Garnish options:

 

Cilantro

Freshly Squeezed lime juice

Avocado

Salsa

Fresh chopped tomatoes

Fresh chopped peppers

Tortilla Chips

Grated cheese
Sour cream

1.  Prepare black beans according to package directions (normally requires overnight soak).  Reserve cooking liquid and set beans and liquid aside.

2.  Cover the bottom of your soup pot with olive oil.  When the oil is hot (you can see ripples but it is not smoking) saute onion, garlic and celery for several minutes.  

3.  Add cumin, salt and pepper,  stirring frequently.   Add a little more oil if you need too.  Add peppers and tomatoes,  stirring until the peppers begin to go soft. 

4. Add 1 cup of tomatillo salsa, beans and cooking liquid.  Stir well. 

5. Remove several cups of soup (up to half of the soup) blend and return to the pot.  An immersion blender also works here.  Do not puree.  If more liquid is needed add another cup of tomatillo salsa. 

6. Simmer on low for at least 1-2 hours,  stirring often (depending on your pot, you may have a serious problem with the beans sticking to the pot and burning,  do not let this happen). Add a little water if needed.

7. 15-20 minutes before eating stir in the corn and remove from heat.  Note: I often make this in the morning, or even a day ahead,  and I let it just hang out in my pot on the counter all day.  Its okay to do this and lets the flavors develop even more.

8.  Garnish and eat!

Wake up Time

A lot has changed since my blog has been in hibernation for 2 1/2 years.  I'm am little embarrassed, to be frank,  about what I used to consider "healthy" eating.  I suppose we are all on a journey, of sorts,  and mine has evolved a bit.  I hope to share more about the things I'm learning and the things I'm doing to feed my  family  well.   I think the blog needs a little face-lift,  figuratively and literally.   I can't promise it will happen soon but hopefully I can put a little more time into this and help the blog evolve into something helpful,  both for me and perhaps for future readers.  I feel like my eyes have opened a bit since my previous posts,  I hope my future posts will help others to have their eyes opened to a better, healthier, way of life.

Chicken Soup, minus the chicken.

A great, easy, soup for when you are feeling under the weather. It does have chicken, in the stock, but no chicken pieces in the soup. I find this especially nice for sore throats. It also works well for individuals who aren't vegetarian, but prefer less meat in their diet.

4 cups chicken stock (you can make your own, but a box works fine if you don't feel well. do choose a high-quality brand, organic is better. bouillon cubes don't count)
4 cups vegetable stock (ditto.)
2 large potatoes, peeled and chopped
2 carrots, peeled and chopped
2-3 celery stalks, chopped, leaves too
1 onion, chopped
8 oz of your favorite noodles. I like egg noodles or rotelle.
3 TBSP butter (not margarine)
3 TBSP flour
1 cup whole organic milk, room temperature
salt and pepper as needed

1. Pour both stocks into a large pot, cover and turn on high.

2. Peel, chop and add to the pot in the following order: potatoes, carrots, celery, onion

3. Return to a boil then reduce heat to medium. Cook until vegetables are fork-tender. Add pasta and cook for the amount of time instructed on the box.

4. In a saucepan melt butter and add flour, stir constantly to form a roux (a brown-ish ball of goo). Slowly whisk in milk until smooth.

5. When the noodles are soft add the white sauce to the soup and stir. Add salt and pepper as needed. Depending on the brand of stock you may not need any added salt.

6. Allow to cool 10-15 minutes before serving.

Enjoy.

Zucchini Nut Muffins

1 cup whole wheat flour
2 cups all purpose flour
1 tsp salt
1 tsp baking powder
1 tsp baking soda
3 tsp cinnamon
1 tsp nutmeg
2 eggs
3/4 cup vegetable oil
1/2 cup buttermilk
2 cups sugar
3 tsp vanilla
2 cups zucchini, minced in a food processor or grated*
1 cup walnuts, finely chopped
* If you wish to "hide" the zucchini in the muffin, try peeling before mincing.

Preheat the oven to 350 deg F. Line a muffin pan with papers.
Sift together in a medium size bowl, flours, salt, soda, powder, cinnamon and nutmeg.
In a mixing bowl beat together eggs, oil buttermilk sugar and vanilla. Add dry ingredients and mix well. Add zucchini and walnuts, stir until combined.
Fill muffin papers about 2/3 full. Cook until golden around the edges, about 20 minutes. Makes 2 dozen.

These muffins are delicious served warm. If you want a healthier version you can try replacing the oil for a mixture of applesauce and ground flax. I also think the sugar can be could be cut to almost half and replaced with agave nectar... if you have it.

Chile con Soy

I normally try to avoid processed vegetarian fare and just stick to classic whole foods. However, I am married to a classic carnivore who doesn't always enjoy eating my "rabbit food" recipes. This is a recipe that can satisfy both our tastes:

1 tbsp olive oil
1 large yellow onion, chopped
12 oz soy chorizo (can be purchased at Trader Joe's)
2 cups of your favorite marinara sauce
2 cans kidney beans, drained
1 can black beans, drained

Heat the olive oil in a large skillet and add the onions. Cook for several minutes until translucent. Add the soy chorizo, don't forget to take it out of it's (plastic!) "casing." Add the marinara sauce and beans. Simmer 15-20 minutes. Serve with your favorite cornbread, or mine.

Why should I eat that?

Onions All foods in the alliaceous family (garlic, onions, leeks, shallots, chives) help to regulate blood sugar. They also reduce the carcinogenic affects of nitrosamines and N-nitroso compounds, found in overgrilled meat and tobacco combustion. They promote apoptosis (cancer cell suicide) in colon, breast, lung and prostate cancer, and leukemia. source.

Soy contains phytochemical molecules that counteract the mechanisms essential to the survival and spread of cancer. Some of these molecules are phytoestrogens which are very similar to the natural and chemical estrogens, which are known to be one of the causes of breast cancer. Soy phytoestrogens, however, are much less biologically active and they work to lower the overstimulation of natural estrogen in the body. This may contribute to the slowing of the growth of estrogen-dependent tumors. source.

Kidney beans are high in fiber which contributes to healthy digestion. Foods which are high in fiber also aid in lowering cholesterol and can prevent blood sugar levels from rising to rapidly after a large meal. Preventing spikes in blood sugar is not only helpful to those with hypoglycemia and diabetes but can also lead to a lower chance of developing several types of cancer in healthy individuals. Kidney beans are also high in folate which can help prevent heart attack, stroke and peripheral artery disease.

Black beans have high levels of antioxidants, around the same amount as cranberries and grapes. Antioxidants can help prevent free-radicals in the body which can contribute to atherosclerosis and cancer. Black beans are also high in fiber which contributes to healthy digestion, lowered cholesterol and can aid in blood sugar stabilization. They are also high in folate which can help prevent heart attack, stroke and peripheral artery disease.

Marinara sauce Cooking tomatoes allows the release of lycopene, which contributes to heart health and has also been proven to lead to longer survival times from prostate cancer in men.

Zucchini Curry Soup

1-2 tbsp olive oil
1 large or 2 smallish vidalia onions, chopped.
1 tsp curry
2 or 3 medium to large-ish zucchini
2 cups or so vegetable stock
salt and pepper
sour cream (optional)

Heat the oil in a large saucepan, add onions and curry. Cook until translucent, stirring occasionally. Meanwhile peel the zucchini and chop into large chunks. Throw the chunks into your food processor or blender and chop. Add the zucchini to the pot with the veggie stock. Cook about 30 minutes or so. Add salt and pepper. Can be served hot or cold. Great with fresh bread and a small dollop of sour cream.

Why should I eat that?:

Curry powder Turmeric (the yellow powder in curry) is among the most powerful antiinflammatories identified today. It helps stimulate cancer cell suicide (apoptosis) and reduces tumor growth. It can also possibly enhance the effectiveness of chemotherapy for cancer patients. Turmeric is most effective when combined with black pepper and olive oil. source.

Onions All foods in the alliaceous family (garlic, onions, leeks, shallots, chives) help to regulate blood sugar. They also reduce the carcinogenic affects of nitrosamines and N-nitroso compounds, found in overgrilled meat and tobacco combustion. They promote apoptosis (cancer cell suicide) in colon, breast, lung and prostate cancer, and leukemia. source.

Zucchini Contains vitamin C, a powerful antioxidant with anti-inflammatory properties. It also has high levels of folate, potassium, manganese and vitamin A.