Roasted Garlic White Bean Dip

04 Saturday Feb 2012

Posted by cosmohippiechef in appetizer, beans, dips, Snack

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Food:

Roasted Garlic White Bean Dip

2 c. cooked navy beans

2 heads of roasted garlic (To roast: Cut just very top of a whole garlic clove to expose the raw garlic, drizzle with a little olive oil and a sprinkling of salt. Wrap the bulbs in tin foil and roast 45 min @375 degrees. When the garlic has cooled squeeze out the roasted cloves and store in an airtight container in the fridge until ready to use.)

1/2c. olive oil

1/2c. fresh parsley leaves

1 organic lemon, zested and juiced

salt and pepper to taste

Directions:

1. Place the beans, garlic, lemon zest and juice, parsley and salt and pepper in the food processor. Pulse until blended.

2. Drizzle in the olive oil. Stop, scrape down sides and blend again until smooth. Taste for salt and pepper and adjust if needed.

3. Refrigerate for a least an hour before serving. Serve with raw veggies.

Nutrition:

Beans:– Legumes, Beans – Basic Cooking Instructions* 1 c. dried beans of choice (yields 2 1/4c. cooked beans) water Thumb-size piece kombu (Sea vegetable that is used to infuse foods with highly alkalizing minerals, iodine and iron. Also known for its ability to tenderize legumes and reduce their gaseous properties.) Pinch of salt

1. Sort through dry legumes and remove any dirt chunks and pebbles. 2. Place legumes in pot with 3 c. water and soak overnight. 3. Drain, rinse, and return to pot with 3 c. fresh water. 4. Cover pot, bring to boil, skim off foam and reduce heat and simmer. Add kombu and salt. 5. Cover and cook until beans are tender (anywhere from 50 min- just over an hour). Test by removing a bean and squeeze between fingers. 6. Drain remaining liquid and store cooked legumes in an airtight container in the refrigerator or freezer.

* Canned beans are just fine when you are in a pinch, but making your own is so easy and better for you, and essential for an eating for health lifestyle. Check out this past post about the benefits of beans.

Parsley: High concentration of antioxidants, a blood builder and purifier. It makes a wonderful tea and helps to release retained water from the body.

Garlic: Lowers blood pressure and blood cholesterol, discourages dangerous blood clotting. A good cold medication, it acts as a decongestant, expectorant and anti-inflammatory agent. Boosts immune responses.

Love:

I love beans, they are a huge of my diet and I am always looking for ways to work them into my daily menu. I accidentally bought navy beans when I thought I was buying great northern white beans. Oh well! Find something to do with them!- that’s how this recipe came to be. This dip is so easy, super big on flavor and goes great with carrot sticks. I served it as an afternoon snack with our lunches this week but I would totally take this dip to a party. Enjoy!

Check out this other great dip- Parmesan, Arugula Cottage Cheese Dip

Chana Masala

23 Monday Jan 2012

Posted by cosmohippiechef in beans, vegan

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beans, gluten free, spinach, tomatoes, vegan

Food:

Chana Masala- Makes 4-6 servings

1/c. olive oil (you could use canola oil or I think coconut oil would be amazing)

1 medium onion, chopped

2 garlic cloves, chopped

1 tsp. cumin seeds (I didn’t have cumin seeds so I just used ground cumin)

1/2 tsp. ground coriander

1/4 tsp. ground ginger

1 tsp. garam masala, plus more for serving (I found this spice in the bulk section of my grocery store, they carry spices in bulk-AWESOME)

3 green cardamom pods, lightly crushed under the side of your knife

1 tsp. salt, or to taste

1 28oz. can whole peeled tomatoes (I used 2 jars of my canned tomatoes)

1 T. cilantro, chopped, plus more for serving

pinch of red pepper flakes, more to taste

2 15oz cans of chickpeas, drained and rinsed

1/3-1/2 c. plain yogurt (I used greek yogurt, if vegan omit yogurt)

water

a few lemon wedges, for serving

*I added a container of fresh spinach just before serving. Turn the heat off before adding the spinach and the let the heat from the mixture wilt the spinach.

* I served the Chana Masala over Millet, Millet is a gluten-free grain that you can find in the bulk section of the grocery store. It has a 2-1 cooking ratio, I like to toast my millet in a dry saute pan over medium heat until just starting to brown. Add the water and a pinch of salt, place the lid on the pan and turn the heat to low- cook for 20-25 minutes and fluff with a fork.

Directions-

1. Pour the olive oil into a dutch oven or large pot and turn the heat to medium. Add the onion and cook stirring occasionally until deeply caramelized. It’s okay if they get a little charred in spots, be patient! The more color the more full-flavored the dish will be.

2. Reduce the heat to low. Add the garlic, cumin seeds, coriander, ginger, garam masala, cardamom pods and salt. Cook stirring constantly until fragrant and toasty, about 30 seconds. Add 1/4c. water and stir to scrape any brown bits off the bottom of the pan. Cook until the water as evaporated completely. Pour in the juice from the tomatoes, use your hand to break up the tomatoes before adding them to the pot.

3. Raise the heat to medium and bring mixture to a boil. Adjust the heat to maintain a simmer, add the cilantro and cayenne and continue to cook gently, stirring occasionally until the mixture reduces and starts to thicken, about 5 minutes. Add the chickpeas stirring well and cook for 5 minutes. Add 2 T. water and cook another 5 minutes, add another 2 T. water and cook until absorbed, a few minutes more. This process helps concentrate the flavors as well as it makes the chickpeas more tender and toothsome. Taste and adjust seasonings as needed.

4. Stir in yogurt if using and fresh spinach if using. Serve over rice or grain of your choice and garnish w/chopped cilantro, slice of lemon and a pinch or two of garam masala.

Nutrition:

Chickpeas- Chickpeas are a good source of protein and fiber. They can help lower cholesterol and improve blood sugar levels, making them a great food for diabetics and insulin-resistant individuals. Serving them with high quality grains (like Millet), garbanzo beans are extremely low-fat, complete protein food.

Spinach- Spinach is an EXCELLENT source of vitamin K, carotenes, vitamin C and folic acid. Historically it was regarded as a plant with remarkable ability to restore energy, increase vitality and improve the quality of the blood. Spinach contains twice as much iron as most other greens, it is also one of the most alkaline-producing foods- making it useful in helping regulate body PH. Spinach, like other chlorophyll (green) and carotene containing veggies is a strong protector against cancer.

Millet- Millet is generally superior to wheat, corn, and rice in terms of its protein content. Millet is also a good source of minerals phosphorous and magnesium as well as B vitamins such as thiamine, riboflavin, niacin and B6. It is a gluten-free grain and like other grains is a good source of fiber and offers protection against heart disease, diabetes and cancer.

(Courtesy of ‘The Encyclopedia of Healing Foods’)

Love:

I found this recipe in a book that we read for Slow Food Book Club called ‘A Homemade Life’ by Molly Wizenberg. I read that book in two days this fall on a little getaway that Bill-y and I took to Sundance after a sad loss we had just went through. This book was a perfect escape, and I knew the second that I read the recipe for Chana Masala that we I had to make it! In the book it says that this dish is better after a few days, so I made it last Monday and we had it for Wednesday nights dinner, then again for lunch on Sunday and the rest will be eaten for tonight’s dinner. It’s delish, a great vegan/vegetarian meal and a perfect winter dish to warm you up. Enjoy!

Azuki/Aduki Beans with Kabocha Squash

15 Sunday Jan 2012

Posted by cosmohippiechef in beans, vegan

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beans, gluten free, mexican, squash, vegan

Azuki/Aduki Beans with Kabocha Squash

Food:

Azuki/Aduki Beans with Kabocha Squash – Makes 8, 1/2c.-3/4c. servings (I make this for mine and Bill-y’s lunches Mon-Thurs)

4-6 inch piece of kombu*

1 1/2c. dried azuki beans (they are sometimes labeled aduki)

2c. heaping of kabocha squash, cut into chunks (peel if not organic, I have found this type of squash at the farmers market, asian market and my health food grocery stores. If you can find this type of squash use butternut squash.)

1 Fresno chile, chopped (not in the recipe but I love Fresno chiles they have a sweet heat)

2-4 cloves garlic, chopped (also not in the recipe but I love garlic)

1/4-1/2 piece of yellow or purple onion, chopped (also not in the recipe but who doesn’t love onion?)

1/4c. Bragg’s liquid amino’s (this is a great product, you can find it at most stores. You can use soy sauce but I would HIGHLY suggest you get Bragg’s liquid amino’s.)

chopped parsley or cilantro for garnish

These humble ingrediants make one 'heck' of a dish!

Getting started! You won't believe that such a simple dish can be this good.

Directions:

1. Combine the kombu and the beans in a bowl and cover with water by an inch or two. Soak overnight. The next day, drain the kombu and the beans and discard the soaking water. Slice the kombu into 1 inch pieces and place them into a heavy pot with a heavy lid, preferably enameled cast iron. Add the beans and enough fresh water to just cover the beans. Bring to a boil.

2. As the beans boil, strain off any foam that rises to the top. Let the beans boil, uncovered, for 5 minutes, as this allows the gasses to release. Cover the pot, reduce the heat to low and simmer for 40 minutes. Check the beans every 10 minutes, and add water if the water level dips below the bean level. After 40 minutes add the Fresno chile, onion and kabocha squash, add more water just up to the level of the squash. Place the lid back on the pot and cook another twenty minutes, check to see if the beans are tender. After 20 minutes add the Bragg’s liquid amino’s and the garlic and cook for another 10-15 minutes. Ready! Serve hot right away or ladle into lunch containers.

Toppings: chopped avocado, scallions, parsley, cilantro and DIY Tofu Sour Cream (recipe on the blog) optional 1 tsp miso, stirred in just before eating

Nutrition:

Kabocha- Kabocha squash is a Japanese variety of squash, it is low card and an excellent source of bete carotene which is a very powerful antioxidant and anti-infamnatory. It is also a good source of iron, vitamin C and some B vitamins. Beta carotene can be converted into Vitamin A in the body Vitamin A is important for healthy white blood cells which equals good immunity, it also keeps skin and hair healthy.

Azuki/Aduki Beans– These beans are easy to digest and known to benefit the kidneys and detoxify the body. Pair well with sweet winter squash and root vegetables. (Courtesy of ‘Clean Food’ by Terry Walters) (A staple in my pantry)

*Kombu– A small piece added to grains, soups, sauces and legumes during cooking is an easy way to infuse foods with highly alkalinizing minerals, iron and iodine. Also known for its ability to tenderize legumes and reduce their gaseous properties. (Courtesy of ‘Clean Food’ by Terry Walters) (A staple in my pantry)

Bragg’s Liquid Aminos: Condiment that taste likes soy sauce with a hint of maple. Provides essential building blocks of complete protein. (Courtesy of ‘Clean Food’ by Terry Walters) (A staple in my pantry)

Love:

What can I say, this recipe is a major heavy hitter in the nutrition department. I have made this for the past two weeks for lunch. It is very nourishing, filling and taste amazing. This recipe might not be for everyone but we love it! The recipe came from the cookbook ‘The Kind Diet’ by Alicia Silverstone, I added a few things but the skeleton is hers.

Vegetable Minestrone

15 Tuesday Nov 2011

Posted by cosmohippiechef in soup, vegan

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Tags

beans, kale, soup, vegetables

I LOVE SOUP! I think soup is the perfect meal for lunch, well really anytime but especially during the cold months when you need just a little hug of warm soup in the middle of the day. Last week I made Lentil Stew (recipe is on the blog) but this week I went for Vegetable Minestrone. I appreciate the protein coming from the white beans (that I made instead of buying canned… I swear their easy) and the abundance of vegetables, also bean and veggie soups are good to your waistline, at this time of year that’s a blessing in my book. Enjoy!

-Vegetable Minestrone-

1 medium onion, chopped
4 cloves garlic, chopped
4 carrots, diced
2 zucchini, diced
1/2 c. leafy celery tops, chopped
3-4 c. cooked white beans (you can use 2 14oz. cans of cannellini beans, making your own is an extra step but worth it)
1 jar of my canned tomatoes, crushed up with your hands (you can use 28oz can of whole tomatoes, I like the Eden brand)
1 bunch of kale, chopped
2-3 c. savoy cabbage, chopped (savoy cabbage is milder in flavor and texture than your traditional green cabbage)
1 quart veggie stock
1 1/2 c. water
Olive oil
Salt and pepper
*optional- Parmesan or Romano cheese rind

-Directions-

1. Start by heating some olive oil in a big soup pot over medium heat, when you can smell the oil add the onions and start to saute. Saute for just a few minutes and add the carrots, celery and garlic. Saute for just another few minutes (maybe 5 minutes). Season with salt and pepper.
2. Next add the zucchini and season well with salt and pepper, toss around and saute until the zucchini starts to soften just a bit, maybe another 5 minutes. Next add the tomatoes, broth, beans and rind if using, bring this mixture to a boil and reduce back to medium heat. Simmer for 20 minutes.
3. The last 5 minutes add the kale and cabbage, stir in until it starts to wilt, add the water and top with the lid and let simmer for those last few minutes. Remove the lid and taste for salt and pepper- add more if needed.
4. Serve hot with a drizzle of olive oil, grated cheese and a slice of bread, or divide into lunch containers for the week.

Mexican Made Easy – Enchilada Sauce

27 Monday Jun 2011

Posted by cosmohippiechef in beans

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beans, mexican

It’s important for me to push my limits in the kitchen. Last year that was making my own beans instead buying canned ones, and not to toot my own horn but I LOVE my Homemade Pinto Beans (recipe is on the blog). For this batch of beans I also attempted to make my own enchilada sauce to drench our burritos in, it turned out delicious. I think it was do to the leftover juice from my Perfect Roast Chicken.

The beans boiling away w/ onion (from the farmer’s market), fresh garlic (from the farmer’s market), a little jalapeno and a piece of kombu.

Yummy enchilada sauce: Saute garlic and onions in olive oil, season with salt and pepper, then maybe 2tsp. each of cumin and chili powder, next a add a heaping tablespoon of flour and stir around for about a minute. Next pour in about 1 c. chicken stock (you could use veggie stock as well) and scrape off any bits of the bottom, when it starts to thicken add a large can of tomatoes, pureed (I used my last jar of canned tomatoes, pureed). Stir everything together and simmer for a bit.

The finished dish! We used Rico’s Whole Wheat Tortilla’s, filled with Homemade Pinto Beans (recipe on the blog) and Beehive Promontory Cheese, topped w/ homemade enchilada sauce, smashed avocado and DIY Tofu Sour Cream (recipe on the blog), w/ a side of fresh greens (from the farmer’s market) and a Wyomatoes tomato. YUM-MY!

Lentil Salad- It’s What’s For Lunch

15 Wednesday Jun 2011

Posted by cosmohippiechef in beans, salad

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beans, vegan, vegetables

I needed something fast to make for lunches this week. This Lentil Salad fit the bill, it’s fresh, fast and taste like summer. Feel free to use any vegetables that you like, you can also swap out the herbs if you prefer to use different ones. Enjoy!

-Lentil Salad-

For the lentils:
2 c. lentils soaked in water overnight

1. Drain and rinse the lentils, place in a large pot and add 3 c. of water for every cup of lentils. (6c. total).
2. Bring to a boil, add a pinch of salt (and a piece of Kombu-optional), skim the foam of the top of the lentils. Place a lid on the pot turn down the heat to medium or medium low and simmer for 30 minutes.
3. After 30 minutes take lid of pot and pull out a few of the lentils and smash between your fingers, if they mash easily they are ready. If not cook a little longer.
4. Drain the lentils into a colander in the sink, and gently rinse the lentils under cold water. Set aside while you chop the rest of the ingredients.

Mix ins-

2 sweet potatoes, peeled and diced- use raw
1/2 c. – 3/4 c. diced celery
1 large cucumber, peeled and diced
2 garlic cloves, minced
1/2 onion, chopped
1/4 c. olive oil
1/4 c. apple cider vinegar
fresh parsley, as much as you like
fresh basil, same as above
fresh mint
salt and pepper

1. Scoop the lentils from the colander to a big bowl, add all the mix-ins and toss lightly. Mix well. Taste for salt and pepper- add more if needed.
2. Divide into containers for lunches.

Dressing- I put this in it’s own container on the side for each serving

2 tsp. olive oil
2 tsp. apple cider vinegar
2 tsp. favorite dressing of choice (I used leftover House Dressing from Tony Caputo’s)

White Bean and Sage Pita Burgers- Cooking Light, June 2011

10 Friday Jun 2011

Posted by cosmohippiechef in beans

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beans, oats

Sometimes I’m at a loss for ideas on what to make for meals, so occasionally I have to pick up one of my favorite magazines like Cooking Light for divine intervention. I saw these veggies sandwiches and thought they would be right up mine and Billy’s alley, let me just say they were a hit. Enjoy!

I used my biscuit cutter to help me mold the patties, this mixture is very sticky and soft.

I had to also enlist my 1/4 c. measure and spatula to get the job done. A little harder than I was anticipating, but the final product was worth the work.

MMM… the yummy yogurt sauce, local goat yogurt and local goat feta.

Fresh herbs from my garden that I used in the sauce, mint, green and purple basil and a little rosemary.

No caption needed for these last two photos, my hope is that they speak for themselves.

– White Bean and Sage Pita Burgers-

Olive Oil

1/2 c. chopped onion

2 garlic cloves

1/3 c. raw rolled oats

1/3 c. sliced almonds, toasted

2 T. cornstarch

1 1/2 t. fresh chopped sage (I used more)

2 t. Dijon mustard

1/2 t. salt

1/4 t. freshly ground pepper

2 (15oz) cans cannelini beans, drained and rinsed

1 large egg, lightly beaten

1/2 c. reduced-fat sour cream (I used Drake Family Goat yogurt)

2 T. grated fresh onion (I also used some scallions I had hanging around)

2 T. crumbled feta (I use local feta, crumbled it myself)

Pita

Mixed Greens

Tomato (I also sliced more onion, and cucumber and olives would be great on this-next time!)

1. Heat oil in a nonstick pan over medium heat, when ready add onion and garlic to the pan. Cook for just a few minutes until the onion begins to soften. Place mixture in the food processor. Add oats and next 8 ingredients (through egg) process until smooth.

2. Wipe pan with a paper towel. Return pan to medium heat, add oil to pan and swirl to coat. Working with one portion at a time, spoon bean mixture into 1/2 c. dry measuring cup and carefully remove bean mixture with a rubber spatula onto pan. Bean mixture is very soft and sticky, use the spatula to shape mixture into 3/4 inch thick round patty. (As you can see from my photo’s I formed all the patties out before hand and I put them in the fridge to set up for a few hours. I just happened to make mine early in the day so they would be ready when I got home late last night.) Cook 8 minutes or until golden turning after 4 minutes. Repeat until all the patties are cooked. (My mix made 8 patties)

3. Combine sour cream (or yogurt), grated onion, and feta in a bowl, (fresh herbs if you have them). Season with salt and pepper to taste.

4. Using the sauce, pita, greens, tomatoes, (cucumber and olives if you have them) build your sandwiches.

Hummus # 2

16 Saturday Apr 2011

Posted by cosmohippiechef in appetizer, beans, Snack

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beans, nuts, vegan

The last time I posted a Hummus recipe was June 20, 2009 it is one of the first recipes I blogged and this is just a hybrid of that original. Billy is the snack king, he is always looking for something to snack on so if I have veggies and hummus in the fridge he’s happy, I’m happy, we’re all happy. This is a great healthy snack to have around for dipping or a great topping for a veggie hummus sandwich. Enjoy!

-Hummus #2-

15oz can garbanzo beans (drained, and rinsed- *optional: after you drain and rinse cover with fresh water and a piece of kombu and soak for 24 hours, save 1/4 c. soaking water for the hummus)

1/4 c. tahaini paste

1/4 c. olive oil

1 lemon, zest and juiced

3 garlic cloves, chopped

1/2 small purlpe onion, chopped

1/2 tsp. garlic salt

1/2 tsp. celtic salt

1/8 tsp. cayenne pepper

1/2 c. sliced almonds or chopped walnuts

1. In a food processor pulse the garlic and onion just a bit to chop into smaller pieces.

2. Next add the beans, tahaini, lemon zest and juice, salt and garlic salt, cayenne pepper. Pulse to combine, add soaking water, or regular water and mix again.

3. Scrape down sides and with the motor running drizzle in olive oil.

4. Add the almonds or walnuts and pulse lightly to combine.

*Beans and nuts make a complete protein, and nuts and seeds make a complete protein. This is why I wanted to revise this recipe and add the nuts.

*Kombu helps tenderize beans and adds minerals.

Cosmo Hippie Chef Burrito

21 Monday Mar 2011

Posted by cosmohippiechef in beans, DIY

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beans, mexican, vegetables

So I made a fresh batch of refried beans (posted Nov. 8 2010) for burritos tonight for dinner and maybe one during the week. We are still experiencing cold weather but transitioning into spring. What’s a Cosmo hippie chef to do? On the cold nights we’ll eat the burritos, and on the warmer nights I’ll make something lighter. This is just a blue print of the burrito we made but feel free to use the beans you make any way you like. Enjoy!

-Cosmo Hippie Chef Burrito-

Refried Pinto Beans with Green Chilies (posted Nov. 8 2010)
Cooked forbidden rice (this rice is black but turns purple when cooked! High in nutrients!)
Chopped fresh baby spinach, chopped
Chopped fresh cilantro, chopped
Fresh avocado
Grated local Beehive cheese
Sprouted tortillas
Tofu sour cream (I’ll post this recipe)
*optional- enchilada sauce (homemade, from the store or your favorite Mexican restaurant)

What’s for Lunch? Lentil Stew

15 Monday Nov 2010

Posted by cosmohippiechef in beans, soup, vegan

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beans, soup, vegan, vegetables

When it comes to making lunch I start by taking inventory of my kitchen. I always have lentils in my pantry as well as most the vegetables that are in this soup, carrots, celery, onions, garlic and potatoes. I also try to find a recipe that can be made in a big batch and can be portioned out for the entire week, this Lentil Stew is perfect! One thing I love about the fall and winter is being able to make big pots of soup, remember to make extra and freeze it for later. This recipe comes from one of my favorite cookbooks ‘The Kind Diet’ by Alicia Silverstone.

-Lentil Stew- Makes 6 servings

1/2 t. garlic powder

1/2 t. paprika

1/2 t. sea salt

1/4 t. ground cumin

1/4 t. dried oregano

1/2 t. dried basil

2 T. olive oil

2 garlic cloves, minced

2 lrg onions, diced

2 celery stalks, diced

1 carrot, diced

1 potato, cut into chunks

1/4 c. shoyu (soy sauce, I used liquid amino’s)

5 c. vegetable broth (I used my own homemade broth)

3 tomatoes, cored and cut into chunks

1 1/2 c. brown lentils

1. Combine the garlic powder, paprika, salt, cumin, oregano, and basil in a small bowl. Heat the oil in a large soup pot (you’ll be adding a lot of liquid later, so make sure it’s a big pot) over medium heat, and add garlic, onion, celery, carrot, and potato. Stir in half the spice mixture and the shoyu. Cook, stirring frequently for 7-10 minutes or until the onions are tender.

2. Add 5 cups of water (I only added 2 c), the broth, tomatoes and lentils. (I soaked my lentils overnight, drain and then add to soup) Bring to a boil over high heat, then reduce the heat and simmer with the lid askew for 30 minutes. Add the remaining spice mixture, and cook for 20 minutes longer or until the lentils are soft. Serve warm or portion out into containers for lunch. ENJOY!