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!

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.