Monthly Archives: February 2018

Black Bean and Rice Enchiladas

Black Bean and Rice Enchiladas

A satisfying and delicious vegetarian dish that serves well with a side salad . The enchiladas are mildly spiced so if you like heat just increase the amount of chilli pepper added to the recipe!

Black Bean and Rice Enchiladas

Ingredients                              Makes: 6 enchiladas
1 Tbsp coconut oil (for greasing casserole dish)
1 cup cooked black beans ~or~ 1 can of black beans
3/4 cup dry brown rice (produces approximately 1 1/4 cups cooked rice)
1 cup of stewed tomatoes ~or~ 1 can of diced tomatoes
1/4 tsp ground cumin (for rice) + 1/2 tsp ground cumin (for tomatoes)
pinch red pepper flakes (optional for added heat)
1/4 tsp sea salt, black pepper to taste
1 Tbsp extra-virgin olive oil
1 medium onion, dice
1 bell pepper, diced
4 garlic cloves, minced
1/2 chilli pepper, minced ~or~ 1/4 tsp chilli powder
6 (6 inch) flour tortillas
1/3 cup salsa (mild, medium or hot)
1/2 cup Cheddar cheese, grated (for bean & rice mixture) + 1/4 cup cheese (for topping)
1/4 cup fresh cilantro leaves, de-stemmed and chopped

Instructions
Preheat oven and prepare baking dish. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 8×12-inch baking dish with coconut oil.

Prepare the beans. To prepare the beans from dried beans, soak them the day before. Rinse the beans the following day, then cover the beans with new water and cook for 40 to 50 minutes, or until they are tender. Drain the beans and rinse, then set aside. If using canned beans, drain the beans and rinse then set aside.

Prepare the rice. Measure out the rice and then rinse it until the water runs clear. In a sauce-pot over high heat, add the rice and 1-3/4 cup of purified water seasoned with sea salt and 1/4 teaspoon of cumin. Cover the pot with a lid and then bring the water to a boil, upon boiling reduce heat to a low simmer. Cook rice for approximately 30 minutes then check rice for water level and tenderness; the rice should almost be tender and the water reduced. Remove the lid or partly cover the pot and cook until several steam holes appear in the rice (about 5 minutes), then cover the pot and remove from heat. Stir rice with a fork after a few minutes to fluff it up; then set aside covered to keep warm.

Prepare the tomatoes. Add the tomatoes to a large deep frying pan. Season the tomatoes with 1/2 teaspoon of the ground cumin powder, the red pepper flakes, sea salt and black pepper. Cook down any access liquid in the tomatoes over medium-low heat, or until they form a pasty consistency. Next, stir the prepared black beans into the thickened tomato sauce and cook for a couple more minutes to warm the beans, then remove from heat and set aside.

Prepare remaining ingredients. Dice a small onion and then set aside in a bowl. Dice the bell pepper and set aside in a bowl. Mince the garlic and chilli pepper and set aside in their own bowl. Wash and then de-stem the cilantro, chop and the set aside in its own bowl. Shred approximately 3/4 cup of cheddar cheese (loosely shredded, not packed) and put aside in a bowl.

Sauté vegetables. In a non-stick skillet or frying pan, sauté the diced onion on low for 4 to 5 minutes, then add the garlic and cook for another minute. Next add the peppers and sauté for a couple more minutes, then transfer sautéed vegetables to the tomato mixture. Warm the tomato mixture back up over medium-low heat for a few minutes, stirring occasionally. When the tomato mixture has warmed fold in the prepared rice, the chopped cilantro herb and the 1/2 cup of the loosely grated cheddar cheese.

Prepare Enchiladas. Spoon approximately 1/2 Black Bean and Rice Enchiladascup of the bean mixture down the center of each tortilla. Fold up the bottom of the tortilla, then fold over one side and tuck in the bean mixture, then roll up tight. Place enchiladas seam side down in the prepared baking dish. Spoon salsa over each tortilla, followed by the remaining 1/4 cup of cheese. Cover baking dish with a large oven-proof lid or aluminum foil.

Bake. Bake enchiladas in a preheated oven for 25 minutes. Uncover and bake for just a few minutes more, then remove from heat. Allow enchiladas to cool for a few minutes before dividing and serving. Enjoy!

Recipe shared by: J. Marshall

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Beet Pierogi

Beet Pierogi

 

Shredded red beets are added to the traditional potato and cheese pierogi recipe creating attractive and delicious red beet pierogi. A great dish to make for any special occasion!

Beet Pierogi

Ingredients                                               Makes: 22 to 28 pierogi
~Dough Ingredients~
1 1/2 cups all-purpose flour, plus extra as needed
1/8 tsp sea salt
1 large egg
2 Tbsp plain unsweetened yogurt ~or~ sour cream
1/3 cup water
~Filling Ingredients~
3/4 cup mashed potatoes (approx. 2 potatoes)
3/4 cup cooked beets, shredded (approx. 2 beets)
1 tsp lemon juice ~or~ vinegar
1 medium onion, diced
2 Tbsp plain yogurt
1/4 tsp garlic powder
1/4 tsp sea salt
pinch of black pepper
1/3 cup cheddar cheese, grated
~For Serving ~
1 Tbsp avocado oil
1 Tbsp unsalted butter
1 small onion, thinly sliced
1/4 cup sour cream ~or~ plain Greek yogurt
minced chives (optional)

Instructions
Prepare the dough. In a large mixing bowl whisk together the flour and sea salt. In a medium sized bowl crack the egg, remove any egg shell fragments and then mix the egg well with a fork. Whisk together the egg, the plain yogurt, and the water until combined, and then pour over the flour. Stir together the liquids and the flour with a wooden spoon until a shaggy dough is formed.

Knead the dough by hand or by using an electric dough mixer until the dough is very smooth and soft, about 6 to 8 minutes. If the dough seems sticky after a couple minutes of kneading, add a teaspoon of flour at a time until it starts coming together into a smooth ball. Cover and set aside to rest on the counter while you make the filling.

Cook the potatoes and beets. Scrub the potatoes and beets clean; cut off the beet tops and then cut out any sore-looking spots off the potatoes. Place them in a medium sauce pan and add enough purified water to cover the potatoes and beets, then stir in a teaspoon of lemon juice or vinegar to help keep the beets from bleeding.

Cook the whole potatoes and beets over high heat until the water comes to a boil; then reduce the heat to medium-low and simmer for 8 to 12 minutes, or when the potatoes and beets are tender and can be pierced by a fork. Remove with a slotted spoon to a medium-large mixing bowl. How long the beets and potatoes take to cook depend on their size. Check the cooking process and remove potatoes when ready while the others continue to cook to avoid becoming too saturated with water.

Sauté the onion. Dice the onion. In a skillet over low heat, add a tablespoon of olive oil and the diced onion. Sauté the onion for 10 to 15 minutes to caramelize the onion, stirring occasionally to prevent burning. When the onion is golden brown and sticky it is done, remove from heat.

Prepare the potato mixture. Once the potatoes have cooled enough, remove the peels if desired. Mash the potatoes with a potato masher until smooth. Add the yogurt or sour cream, garlic powder and sea salt, and then stir into the potatoes until well mixed. Next, stir in the caramelized onions and mix well; then set aside.

Prepare the cooked beets and mix together the filling. When the beets have cooled, remove the peels and discard. Shred the cooked beets using a shredder or food processor. Stir the shredded cooked beets into the potato mixture. Next, stir in the shredded cheese, and combine. Taste and add more sea salt if needed.

Prepare the dough. Line a large baking sheet with parchment paper and sprinkle generously with flour; and set this near your workplace.

Sprinkle your work surface with flour and roll out the pierogi dough to 1/8-inch thick. Stop occasionally to lift the dough and make sure it’s not sticking to the work surface; use more flour as needed. Use a 3-inch biscuit cutter or drinking glass to cut the dough into rounds. Gather the scraps into a ball, knead and then roll out the scrapes and make as many pierogi rounds as you can with what is left over.

Prepare the pierogi. To shape the pierogi, hold one of the rounds of dough in the palm of your hand and set a 1-inch ball of filling in the middle. Fold the round in half, pinching it closed all the way around to form a half-moon shape. Use a fork along the edges of the sealed portion of the pierogi on both sides to assist sealing it. Make sure the edges of the dough are completely sealed so no filling can get out while boiling. Set the prepared pierogi on the floured baking sheet. Continue to shape pierogi with the remaining rounds of dough. Lay them close together on the baking sheet, but don’t let them touch or they will stick together.

Freeze or boil the pierogi. To freeze the pierogi for another day, place the baking sheet of prepared pierogi in the freezer and freeze until solid. When frozen solid, sprinkle pierogi with a dusting of flour to keep them from sticking together, then transfer the frozen pierogi to a freezer bag or container and freeze for up to 3 months.

To boil the prepared pierogi, bring a large pot of salted water to a boil. Working in batches of about 10 pierogi, transfer to the boiling water and stir gently with a wooden spoon to make sure they don’t stick to the bottom. Cook the pierogi until all the pierogi have floated to the surface and then 1 minutes longer to make sure the filling gets cooked; 7 to 9 minutes in total.

Sauté the pierogi. When the pierogi have been cooked, it is time to sauté them. Add cooking oil or butter to a large skillet over medium-low heat. Add the onions and cook until the onions are translucent, very soft, and beginning to brown, 8 to 10 minutes. Push the onions to the edges of the pan where they will stay warm and continue to caramelize.

Transfer the pierogi to the pan with the onions. Turn the heat to medium. Cook the pierogi without moving until they are golden and crispy on the bottoms, 2 to 3 minutes. Once all the pierogi have been boiled and crisped, scrape the onions over the pierogi and serve with a dollop of yogurt or sour cream and fresh cut chives. Enjoy.

Recipe Shared by: J. Marshall

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Beet-Pickled Deviled Eggs

Beet-Pickled Devilled Eggs

Deviled eggs made using hard-boiled beet-pickled eggs add vibrant colour and a mild sweet vinegar flavour to this popular appetizer. These deviled eggs are not only attractive but delicious and a big hit at pot-luck parties.

Beet-Pickled Deviled Eggs

Ingredients                                                Makes: 12 devilled eggs
6 beet pickled eggs   *See Beet Pickled Eggs recipe below
2 1/2 Tbsp plain Greek yogurt   **(needs to be thick)
1 tsp liquid honey ~or~ maple syrup
2 tsp Dijon Mustard
1 tsp beet vinegar (from jar of beet pickled eggs)
1/3 tsp sea salt
pinch of fine ground black pepper or to taste
pinch of garlic powder
2 Tbsp onion, finely chopped
2 Tbsp celery, finely chopped
1 pinch of paprika (for garnish)
1 pinch of dried dill leaves (for garnish)

Instructions
Prepare eggs. To prepare beet pickled eggs, see the recipe link below. Beet pickled eggs can be prepared one day before making this recipe, though 3 days of marinating is the best.

Cut the eggs in half either way, though most commonly people cut them in half lengthwise. Remove the yolks by gently squeezing the egg whites to loosen and pop-out the yolks, or by using a small spoon.

Prepare egg yolk mixture for stuffing the eggs. Mash the yolks with a fork in a small bowl, then stir in thick Greek yogurt, the liquid honey or maple syrup, the beet vinegar from the jar of beet-pickled eggs, the mustard, sea salt, black pepper, garlic powder, minced onion, and celery; then mix well.

Fill the egg white shells with the yolk mixture. With a small spoon scoop the egg yolk mixture into the hollowed egg whites; which should actually be red in colour. Evenly mound the egg yolk mixture to slightly overflow the eggs, then sprinkle with a dusting of paprika and few dried dill leaves for garnish.

Refrigerate until ready to serve. Eat within 5 days.

Recipe shared by: J. Marshall

*See our Beet Pickled Eggs recipe here!

**To make Greek yogurt from regular plain yogurt, strain regular plain yogurt through cheese cloth to release the access water until it is thick like the Greek yogurt. Place cheese cloth in a colander then add the regular plain yogurt, the moisture will slowely ooze out making it thick.

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Beet-Pickled Eggs

Beet-Pickled Eggs

 

Delicious and attractive! Beet pickled eggs are ready after just 1 week of marinating, and keep for a full month in a refrigerator. This is not a canning recipe, therefore the eggs must be refrigerated at all times.

Beet-Pickled Eggs

Ingredients                               Makes: One quart jar of 10 to 12 pickled eggs
12 eggs
1/2 tsp sea salt (for water)
1 large beet
2 garlic cloves, cross-cut half way down so cloves stay intact
1 tsp dill sprigs and/or seeds
1 cup apple cider vinegar
1/3 cup raw sugar
1/2 tsp sea salt
1 single quart / 32 ounce jar

Instructions
Prepare the eggs. Place eggs in a saucepan and fill with water until it covers the eggs by an inch or two. Add a half of a teaspoon of sea salt to the water; this is said to help prevent cracking as well make the eggs easier to peel.

Bring the water to a boil and then reduce the heat to a medium-low (3 on the electric stove), cover with a lid and cook on a low boil for 12 minutes. When eggs are done cooking, cool the eggs immediately by transferring them to a large bowl with ice-cold water with a slotted spoon. Allow eggs to cool for at least 5 minutes in the cold water before peeling.

When the eggs have cooled, it is time for peeling. Crack the large end of the egg as this is most likely where the air bubble is. Then gently roll the egg against a hard surface to finely crack the shell all over. Next peel off the shell carefully under a thin stream of cold water for a smooth peeled egg. Sprinkle peeled eggs with a little sea salt and set aside in a bowl. Avoid using eggs that have become badly damaged in the peeling process.

Prepare the beet. Scrub the beet and trim off the tops, then rinse under cold running water. Place the beet in a large saucepan and add enough cold water to cover the beet by 1 inch. Heat the water to boiling and then reduce the heat to medium-low and simmer covered until the beet is tender; 20 to 25 minutes.

Plunge the beet into cold water, and peel while it is still warm. Cut into 1/4 inch-thick slices and set aside in a bowl. Sprinkle lightly with sea salt.

Filling the jar. Place whole eggs in wide-mouth jar, layered with sliced beets, dill herb and seed and the garlic cloves. It will depend on the size of the eggs on how many eggs will fit in the jar.

In stainless steel saucepan combine vinegar and sugar and bring to boiling over high heat then remove from heat. Pour vinegar mixture over eggs and beets. Set aside to cool before refrigerating. For even colour, gently shake the jar occasionally. Cover and refrigerate for 1 week before serving. Eggs will keep for up to a month in the fridge.

Note of caution: To avoid botulism in pickled Beet-Pickled Eggseggs; always use fresh eggs without cracks or blemishes. Fully cook the eggs so that all the yolk is cooked through. Do not cut the vinegar with water. Keep the prepared eggs in a refrigerator kept at 39 degrees Fahrenheit or lower at ALL times. Eat the eggs within four weeks.

Beet pickled eggs are a delicious mouth-watering treat, so do enjoy!

Recipe shared by: J. Marshall

Visit our:

  • Article Archive – View our reference articles on maintaining a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.
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