Slow-Cooker Maple Baked Beans

Slow-Cooker Maple Baked Beans

 

A traditional recipe of white navy beans stewed in a tomato-vegetable sauce that is sweetened with maple syrup. A great accompaniment dish that works well with many menus.

Slow-Cooker Maple Baked Beans

Ingredients                     Makes: 6 servings                 Time: overnight soak, 8 hours
2 cups dry white navy beans
2 cups vegetable broth   *see recipe below
1 large sweet onion, finely diced
1 bell pepper, finely diced
1 jalapeño pepper, minced
3 garlic cloves, minced
1/2 tsp sea salt
1/4 cup of purified water
6 Tbsp maple syrup
1 Tbsp regular yellow mustard
1 Tbsp apple cider vinegar
1 cup tomatoes, stewed

Instructions
Soak beans overnight. Rinse the dried navy beans under water to wash away any debris. Transfer the beans to a large sauce-pot and fill with enough water to cover the beans by a couple inches. Put beans aside to soak overnight.

Soften beans with a hot water bath. The next day, drain and rinse the beans using a colander. Transfer the beans back to the pot and add enough purified water to cover them by an inch and then bring them to a boil. As soon as the beans begin to boil, remove from heat and cover with a lid; allow to rest for 30 minutes.

Prepare other ingredients. In the meantime while the beans are soaking, prepare the broth and vegetables. In a medium-sized sauce-pot, warm the vegetable broth over medium high heat until it begins to boil, then remove from heat and cover. Finely dice the sweet onion, bell pepper and mince the jalapeño pepper and the garlic cloves and then transfer to a bowl together.

Cook beans in broth and vegetables. After the beans have soaked in the hot water bath for 30 minutes, drain using the colander and rinse the beans again. Transfer the beans back into the large sauce pot. This time also add the vegetable broth, onions, garlic, peppers and sea salt to the pot. Bring the pot to a light boil and then reduce heat to low and simmer for 1 hour.

Prepare tomato mixture. After an hour has passed it is time to prepare the tomato mixture. In a medium-sized sauce pot heat up 1/4 cup of purified water over medium-high heat. When water is hot add the maple syrup and stir to combine. Next, add the apple cider vinegar, yellow mustard and stewed tomatoes and stir to combine. Then add the tomato mixture to the bean mixture and then simmer the bean mixture for 10 minutes longer.

Transfer mixture to a slow-cooker. Transfer the mixture to a crock pot and slow cook on low for 4 to 5 hours or until the beans are tender. Check the water level a few hours in, and if the beans need more water, add a little. Beans can be stirred a couple times, but should be fine to just cook.

Taste-test and final seasonings. After 4 to 5 hours of cooking the beans they should be tender, smelling delicious and covered in a thickened tomato sauce. Give them a taste test and add sea salt if needed. Beans will keep for five days refrigerated, enjoy.

Recipe shared by: J. Marshall

*Try our Vegetable Herb Broth recipe here!

Nutritional Information

  • Navy beans are an excellent source for the essential nutrients: Folate, Vitamin B1, Protein and Iron.
  • Tomatoes and bell pepper are excellent sources for the essential nutrient Vitamin C.

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Creamy Potato Soup with Broccoli

Creamy Potato Soup with Broccoli

 

A comforting potato leek soup that comes with the healthy addition of broccoli. Substitute the dairy for coconut milk for those with intolerances or who are fighting a cold.

Creamy Potato Soup with Broccoli

Ingredients                        Makes: 6 servings                      Time: 1 hour
5 cups of vegetable broth            *See recipe below!
3 to 4 Tbsp of avocado oil ~or~ coconut oil
1 to 2 leeks, chopped fine
3 to 4 garlic cloves, minced
5 potatoes, cut into 1-inch cubes
1 1/2 cups broccoli, cut into small-medium sized florets
3 Tbsp unsalted butter
3 Tbsp of all-purpose flour ~or~ 2 Tbsp of arrowroot flour (for roux)
1 can of coconut milk ~or~ 1 cup of milk
1/2 tsp sea salt (optional, to taste)
1/4 tsp dried thyme leaves (optional, to taste)

Instructions
Prepare broth. Warm the vegetable broth in a large sauce-pot or dutch oven over medium-high heat until it begins to boil gently, then reduce the heat to a medium-low. Transfer just under half (about 2 cups) of the warmed broth to another small sauce-pot for the roux later. For a flavourful and nutrient-rich broth, try our vegetable herb broth recipe; it can be made ahead of time and even frozen until ready to use.

Prepare vegetables. Finely chop the leeks and mince the garlic, then set aside separately. Scrub the potatoes and cut out any eyes or sore spots, then cut into 1-inch cubes, transfer to a bowl. Clean the broccoli then cut into small florets and also transfer to a bowl. The broccoli stem is also delicious and nutritious and can be added to the soup. Just cut off the rough end of the stem, then peel and slice medium-thick; add this to the bowl of broccoli florets.Creamy Potato Soup with Broccoli

Sauté vegetables. In a large skillet over medium heat add 2 tablespoons of oil and the chopped leeks. Cook the leeks for about 4 minutes then add the minced garlic and cook for another minute, stirring occasionally to prevent burning. When leeks are softened and the garlic is fragrant, add the cooked mixture to the broth in the large sauce-pot or dutch oven.

Prepare the potatoes. Add another tablespoon of oil to the skillet and add the chopped potatoes. Cook the potatoes on medium-high heat, tossing occasionally to prevent burning. Cook the potatoes for about 5 minutes or until they form a golden jacket on the outside, but still firm on the inside. Transfer potatoes now to the broth mixture along with the cut broccoli florets.

Making the Roux. Reduce the heat to medium-low and then melt 3 tablespoons of butter in the skillet. Be careful not to let the butter burn. Slowly whisk the flour into the melted butter. When it begins to bubble add about a 1/4 cup of just the broth and also whisk it in. The mixture should begin to thicken, as it does continue to add broth until about 2 cups worth is whisked in and thickened. Be sure to whisk out any lumps before adding it slowly back into the main broth mixture in the large sauce-pot.

Increase heat to the large sauce-pot until mixture begins to gently boil, then reduce slightly. Mixture should begin to thicken after a couple minutes, stir occasionally to prevent burning.

Add milk. When soup broth has begun to thicken, it is time to stir in the coconut milk or the regular cow’s milk. Allow the soup to cook for about 5 minutes before giving it a taste test. Add seasonings such as sea salt, pepper and thyme to suit personal taste. Flavouring may vary depending on the vegetable broth used.

Cook soup. Allow soup to cook on medium-low for about 20 minutes or until potatoes and broccoli are fully cooked through. Serve warm and enjoy.

Recipe shared by: J. Marshall

Nutritional Information

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Lemon Garlic Trout

Lemon Garlic Trout

 

Seasoned fresh trout fillets are pan-seared and then smothered in a buttery garlic lemon sauce with fresh parsley.

Lemon Garlic Trout

Ingredients                            Makes: 2 servings                         Time: 30 minutes
2 large trout fillets with skin on the bottom
1/4 tsp powdered thyme
1/4 tsp sea salt
2 Tbsp extra-virgin olive oil + 1 Tbsp extra-virgin olive oil
3 Tbsp unsalted butter, softened
4 garlic cloves, minced
3 Tbsp fresh parsley, chopped
1/4 lemon juice, freshly squeezed (2 lemons)
1/4 tsp sea salt, to taste
lemon wedges (garnish)
2 Tbsp fresh parsley leaf (garnish)

Instructions
Prepare the lemon garlic sauce. Mince the garlic and roughly chop the parsley leaves and then transfer to a bowl. Set aside 1/4 cup of lemon juice in small dish.

Season the fillets. Rub the thyme powder evenly into the tops of both of the fillets and then sprinkle the sea salt over them.

Cook the trout. In a large skillet, heat 2 tablespoons of olive oil on medium heat. Add fish fillets skin side up, flesh side down. Cook the flesh side of the fish for about 3 to 5 minutes on medium heat, until lightly browned. Flip the fillets over to the other side, skin side down (add 1 more tablespoon of olive oil, if needed). Cook for another 2 to 4 minutes on medium heat. Remove the skillet from heat and cover with a lid; let the fish sit for 5 to 10 minutes, or until flaky and cooked through completely.

De-skin trout. After the fish is cooked through, move fillets to a plate and carefully separate the fish from the skin and discard the skin. Cover fish with a lid to keep warm. Remove any fish skin off the bottom of the pan, but make sure to leave all the cooking oils in the pan.

Prepare the lemon garlic sauce. Add the butter to the skillet followed by the garlic and chopped parsley. Cook on medium-low heat for about 1 minute or until garlic softens and becomes fragrant. Add the lemon juice and stir until a creamy mixture is formed. Cook the sauce for about 1 minute, stirring constantly, then remove from heat.

Serve trout covered in lemon garlic sauce. Add the fish to the pan and spoon sauce over the fish until completely covered. Transfer trout to the serving plate, and then top the fish with the remaining sauce. Serve with a wedge of lemon and fresh parsley leaf as garnish.

Recipe shared by: J. Marshall

Nutritional Information

  • Trout is an excellent source for the essential nutrient: Vitamin B12.

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Oven-Roasted Brussels Sprouts

Roasted Brussel Sprouts

 

Brussels sprouts are coated in a garlic butter and then transferred to the oven to be roasted to mouth-watering perfection.

 

Oven-Roasted Brussels Sprouts

Ingredients                              Makes: 4 to 5 servings                       Time: 1 hour
20 brussels sprouts, cleaned and trimmed
4 garlic cloves, minced
2 Tbsp unsalted butter
2 Tbsp extra-virgin olive oil
1/3 tsp sea salt
1/2 lime
black pepper to taste

Instructions
Prepare oven and casserole dish. Preheat oven to 350 degrees F. Grease a 10-inch square casserole dish with coconut oil of butter.

Prepare brussels sprouts. Trim ends of brussels sprouts and rip off beaten outer leaves. Cut an ‘X’ into the bottom of each stem 1/2-inch deep, for quicker and even stem cooking.

Oven-Roasted Brussels Sprouts

Prepare garlic butter. In a small skillet over medium-low heat, melt the butter, stir in the olive oil and then add the minced garlic cloves. Lightly sauté the garlic for about 30 seconds or until fragrant, then add the prepared brussels sprouts. Fully coat the brussels sprouts in the garlic butter sauce and then transfer to a prepared casserole dish; pouring any remaining sauce on top.

Roast brussels sprouts. Roast brussels spouts in the preheated oven for about 40 minutes, Flip brussels sprouts every 10 to 15 minutes to keep from burning. The brussels sprouts should turn a golden brown when done. Pierce with a fork or knife to check for tenderness. Cooking time varies on size. Squeeze half a lime over brussels sprouts when done. Serve immediately.

Recipe shared by: J. Marshall

Nutritional Information

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Garlic Mashed Potatoes

Garlic Mashed Potatoes

 

Creamy whipped mashed potatoes with caramelized onions and sautéd garlic is a delicious side dish that may be dipped into for a second helping if there is any leftover.

Garlic Mashed Potatoes

Ingredients                                            Makes: 5 servings
5 medium red potatoes, cut in 1-1/2 to 2-inch equal sized chunks
3 garlic cloves, finely chopped
2 Tbsp plain unsweetened Greek yogurt
2 Tbsp milk
1 onion, diced
1 Tbsp butter + 1 Tbsp extra-virgin olive oil
1 Tbsp unsalted butter
1/8 tsp sea salt
1/8 tsp ground black pepper

Instructions
Boil the potatoes. Clean the potatoes and cut out the “eyes” and any sore looking spots. Leave the peel if desired for added nutrition. Cut the potatoes into 1 1/2 to 2-inch square chunks, making all the pieces relatively the same size, this way all the pieces will cook evenly.

Transfer the potatoes to a medium-sized sauce pot and fill just enough purified water to cover the potatoes. Cover and then bring the pot of potatoes to a boil over high heat. When the potatoes begin to boil, reduce the heat and simmer over low heat for about 10 to 15 minutes. Check the potatoes for tenderness by piercing with a fork. When potatoes are tender, remove from heat and drain using a colander. Transfer the potatoes back into the dry empty pot.Garlic Mashed Potatoes

Mash the potatoes. Mash the potatoes with a potato masher until relatively smooth. Add two tablespoons of yogurt, two tablespoons of milk, salt and pepper and mix well. Using a hand blender, whip until the potatoes are light and fluffy. Be careful to not over-whip though as this can made the potatoes sticky. When finished, cover the potatoes and set aside.

Caramelize the onion and sauté the garlic. Dice the onion and mince the garlic and then set aside separately. In a skillet or frying pan on low-medium heat, melt 2 tablespoons of butter along with 1 tablespoon of olive oil. Add the sliced onion to the pan and stir gently to coat with the butter and oil. Reduce the heat to to low and slowly cook the onions for about 15 minutes on low heat, stirring every 3 or 4 minutes to prevent burning. Distribute the onions in the pan to cook them evenly. Onions should start to soften and turn translucent; as well release liquid in to the pan after about 10 minutes. After about 15 minutes the onions should begin to break down and show signs of caramelization; whether you want to further caramelize your onions is up to you.

When your onions are finished cooking, they can be deglazed by pouring about a tablespoon of purified water into the pan. As the water bubbles, scrape up any jammy caramelization and stir it into the onions. Add the minced garlic and cook for about 30 seconds to 1 minute or until it becomes fragrant. Sprinkle onions and garlic with a little sea salt for taste, then transfer onions to the mashed potatoes and mix to combine. Taste test the potatoes and season with salt and pepper if desired.

Transfer potatoes to casserole dish. Grease a 10×10 casserole dish with coconut oil. Transfer the creamy mashed potato mixture into the casserole dish. With a fork draw lines across the top of the potatoes for an attractive look. Note: The casserole dish can be covered with a lid and stored in a fridge at this time for up to 24 hours before baking. Melt butter. Melt a tablespoon or two of butter in a small pan over low heat. Poor the melted butter over the top of the potatoes evenly.

Bake the dish. Preheat the oven to 350 degrees F. Remove the lid and cook the mashed potato dish in a hot oven for 30 to 45 minutes. How long you cook it depends on whether the dish was refrigerated. Broil the top for just a couple of minutes at the end to form a light golden crust. Keep an eye on it to make sure you do not burn it! Serve warm and enjoy!

Recipe shared by: J. Marshall

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Macaroni and Cheese with Broccoli

Macaroni and Cheese with Broccoli

 

A traditional home-made macaroni and cheese casserole made with a full head of broccoli for added nutrition.

 

Macaroni and Cheese with Broccoli

Ingredients
1 1/4 cups broccoli florets
2 cups dried macaroni ~or~ sea shells
1 shallot ~or~ small onion, finely diced
3 garlic cloves, minced
1/4 cup unsalted butter
3 Tbsp brown rice flour ~or~ all-purpose flour
1/4 tsp mustard powder
pinch of cayenne pepper
1/5 tsp sea salt
pinch of black pepper
2 cups milk
1/4 cup plain unsweetened yogurt
3/4 cup white cheddar cheese, grated (1/4 cup reserved for top)
2 Tbsp rolled oats
1/2 tsp rosemary
1 Tbsp thyme leaves

Instructions
Steam broccoli. Cut the broccoli into small florets. Steam the broccoli for about 5 minutes or until a fork can easily pierce the thick parts of the florets. When broccoli is cooked, set aside to cool.

Cook the pasta. In a medium sized sauce pot, transfer the water that was used to steam the broccoli. Add more water for a total of 5 cups of water that will now be used to cook the pasta. Add a little sea salt to the water and then bring to a boil. Add the pasta and cook for the amount of time recommended on the packaging; usually about 5 minutes or until al dente.

When pasta is cooked, drain the water using a colander placed in a sink, and then refresh with cool water until pasta has cooled. When the pasta has cooled and has been fully drained, add 1 teaspoon of olive oil to the pasta and combine to keep it from sticking together. Stir in the steamed broccoli florets and then set aside.

Macaroni and Cheese with Broccoli

Mac n Cheese with Broccoli using sea shell pasta

Preheat oven and prepare ingredients. Preheat the oven to 350 degrees F. Grease a large gratin or casserole dish and lightly flour. In a small bowl combine the flour, mustard powder, cayenne pepper, sea salt and black pepper then set aside. Grate the white cheddar cheese and transfer to a separate bowl. In a blender add the rolled oats, thyme leaves and rosemary, grind until crumbly then transfer to a small bowl (this will be for the topping).

Make the roux. In a large saucepan melt 3 tablespoons of unsalted butter over medium-low heat. Add the finely diced onion and minced garlic and cook util the onion is translucent. When onions and garlic are lightly sauteed, slowly stir in the mixed flour ingredients. When the butter and flour have been mixed, slowly begin to add the milk 1/4 cup at a time. Gradually add the milk, beating continuously with a small whisk until the mixture is smooth and thickens. Once all the milk has been added, whisk in the yogurt and mix until also smooth and thickened. Add only 1/2 cup of the grated cheese to the milk-roux and stir until combined.

Combine ingredients. Now add the macaroni and broccoli mixture to the milk-roux sauce and mix well to coat. Spread the mixture into the prepared casserole dish. Sprinkle the top of the macaroni and cheese with the ground oats and then followed by the remainder of the cheese.

Bake. Bake for about 15 to 20 minutes or until the topping is melted and lightly golden. Serve immediately and enjoy.

Recipe shared by: J. Marshall

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Lemon Poppy Seed Muffins

Lemon Poppy Seed Muffins

 

Moist delicious muffins bursting with real lemon flavour made using fresh lemon juice and zest.

 

Lemon Poppy Seed Muffins

Ingredients                                                           Makes: 10 muffins
1 Tbsp coconut oil ~or~ butter
1 1/2 cups all-purpose flour
3/4 tsp baking soda
1/3 tsp sea salt
1/4 cup unsalted butter, softened
1 cup organic sugar
2 medium eggs
1/2 cup plain unsweetened Greek yogurt
1 to 2 fresh organic lemons; for 1/4 cup lemon juice, 1 1/2 Tbsp lemon zest
1/4 cup poppy seeds

Instructions
Preheat oven and prepare muffin tins. Preheat oven to 350 degrees F (175 degrees C). Grease muffin tins with coconut oil or butter and then lightly sprinkle with flour.

Zest lemon. Clean a nice looking organic lemon with vegetable soap and water, rinse well and dry. Using a lemon zester or a vegetable peeler, gently peel small amounts of the surface of the lemon until you have about two tablespoons worth. If needed, chop up the lemon peel into tiny pieces, then set aside.

Lemon Poppy Seed Muffins

Combine dry ingredients. Sift together the flour, baking soda, and sea salt; then set aside.

Combine wet ingredients. Juice the lemons until you have 1/4 cup of juice, strain any seeds or pulp from the juice. Combine the lemon juice with the plain unsweetened yogurt and then set aside.

In a large bowl, cream together the butter and sugar until light and fluffy using a hand blender. Next, beat in the eggs one at a time until smooth.

Combine wet and dry ingredients. Mix in half of the lemon juice/yogurt mixture alternately with half of the sifted flour mixture into the butter mixture and then repeat until mixture is blended. Lastly, stir in the minced lemon rind and the poppy seeds, just until blended. Pour mixture into prepared muffin tins to just under the rims.

Bake. Bake at 350 degrees F (175 degrees C) for 20 to 24 minutes or until lightly browned and a knife inserted in the center comes out clean. Cool on wire rack for at least 5 minutes before turning muffins out of muffin tins. Enjoy.

Recipe shared by: J. Marshall

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Beer-Batter Fried Pickles

Beer-Batter Fried Pickles

 

Beer-battered pickles make a great quick and tasty party appetizer. Can be enjoyed plain or with a dipping sauce and eaten warm or cold. Maybe not super healthy but darn delicious.

Beer-Batter Fried Pickles

Ingredients
2 cups avocado oil ~or~ vegetable oil (for frying)
1 (12-ounce) bottle beer
1 1/2 cups all-purpose flour
1 tsp ground black pepper
1/2 tsp garlic powder
1/2 tsp fine sea salt
1 (16-ounce) jar dill pickles

Instructions
Prepare pickles. Slice pickles into quarters lengthwise, or desired thickness. Dry off excess liquid on a clean towel and then set aside.

Prepare plate for battered pickles and a drying rack. Place a clean plate nearby for the battered pickles before frying. Place a clean towel over a drying rack or a different plate for the pickles once fried to catch the oil and cool.

Prepare batter. Place about 1/4 cup of flour on a small plate for dredging and set aside. In a medium bowl combine the remaining flour, garlic powder, black pepper and sea salt together; then slowly pour in the beer, stirring until smooth.

Prepare saucepan for frying. In a deep medium-sized saucepan, fill with just enough oil to cover pickles when frying. Heat to medium high heat; you can test for readiness by flicking water off your fingers and if it immediately sizzles the oil is ready for cooking.

Batter the pickles and cook. Using a fork on one end, dredge a pickle through the flour, shaking off excess before dipping into beer batter. Drag off excess batter on the side of the bowl, then dredge quickly through flour again before placing unto a plate. When a few pickles are ready to be fried, place into the hot oil.

Let cook in skillet for approximately 1 minute before carefully flipping with tongs and then cook on the other side for another minute, or until a crispy golden brown.

Dry and cool cooked pickles on a drying rack. Place the cooked pickles onto the drying rack and then repeat battering and frying the rest until all the pickles are battered and cooked.

Pickles can be eaten warm or cold, plain or with a dipping sauce. Enjoy.

Recipe shared by: J. Marshall

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Seasoned Rice with Black Beans

Seasoned Rice with Black Beans

 

Rice of your choice is cooked in vegetable broth and then seasoned with cumin spice, garlic, onions and jalapeño pepper for full-bodied flavour, then combined with prepared black beans and fresh herbs in this delicious rice dish.

Seasoned Rice with Black Beans

Ingredients                                                Makes: 4 servings
1 cup white/brown rice (your preference)
1 1/2 to 2 cups vegetable broth
1 tsp avocado oil, coconut oil ~or~ extra-virgin olive oil (for cooking)
1 small red onion, diced
2 to 3 cloves garlic, finely dice
1 small jalapeño, seeded and finely diced
1 tsp cumin
1/2 tsp sea salt
1 lime, juiced
1 cup black beans, cooked or canned
2 Tbsp fresh cilantro and/or parsley herb, destemed and chopped

Instructions
Prepare black beans. If using canned beans, rinse the beans well using a colander until water runs clear, then set aside. If using dry beans, measure out just 1/2 cup of black beans as they will double in size when cooked. Rinse the beans thoroughly, then soak in purified water overnight, (this helps dissolve the starch that causes intestinal discomfort). The beans will grow in size, so be sure to soak in a large pot with plenty of water covering the beans by a few inches. After soaking the beans overnight, drain the water and then rinse again prior to cooking.

For a “quick soak”, add the rinsed dry beans to a large soup pot and fill with about 3 cups of water. Bring the water to a boil over high heat and cook the beans for about 3 minutes on a rolling boil. After 3 minutes, turn off the element, cover and allow beans to soak for at least 1 hour prior to cooking.

Drain and rinse the soaking beans with purified water. To cook the beans, transfer them back to a medium-large soup pot and fill with 4 cups of purified water. Bring the water to a boil and then cover and reduce the heat to medium; stirring periodically to prevent burning. Cook beans until tender, about 45 minutes up to 2 hours, (cooking time will depend on the freshness of the beans). When the beans are tender, drain using a colander and refrigerate until ready to use.

*Hint avoid adding salt or seasoning until after the beans are cooked for truly tender beans as salt and acidic ingredients can toughen them.

Prepare rice. Measure out 1 cup of dried rice to produce 3 to 4 cups of cooked rice, (depending on rice type). Rinse the rice thoroughly before cooking. Cook the rice according to package instructions in vegetable broth. Add enough water to the broth water (as needed) to cook the rice according to package instructions. (Brown rice will require more water and longer cooking time then white rice).

To cook the rice, bring the broth water to a boil, then reduce the heat to medium. Cover the pot with the lid slightly cracked and simmer without stirring. When the water has largely reduced and steam holes can be seen through the rice, turn off the heat and cover the rice with a fitted lid and leave for about 10 minutes. After this time, fluff the rice with a fork and set aside until ready to use.

Prepare and sauté vegetables. Dice the onion, jalapeño and garlic cloves. Heat oil in a large deep skillet over medium-low heat. Add the diced vegetables and sauté for 5 to 7 minutes, stirring frequently to prevent burning until the onions have softened and turned translucent.

Add seasoning, beans and rice. Stir in the cumin powder, sea salt, and lime juice into the sautéed vegetables. Cook for about 30 seconds or until fragrant, stirring constantly. Add black beans, stirring until well combined, then bring to a simmer. Simmer for about 5 minutes, then remove from heat.

Stir in the cooked rice and heat just until warmed, serve immediately with fresh cilantro and parsley. Enjoy with a stir fry of vegetables or a creamy curry korma.


Recipe shared by: J. Marshall

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Creamy Curry Vegetable Korma

Creamy Curry Vegetable Korma

 

A thick creamy medium-spiced curry sauce with braised green beans, cauliflower and potatoes served over a bed of rice.

Creamy Curry Vegetable Korma

Ingredients                                                Makes: 4 servings
3 Tbsp coconut oil ~or~ avocado oil (for cooking)
1 onion, diced
2 tsp ginger root, minced
3 garlic cloves, minced
1/4 cup purified water
2 1/2 Tbsp curry powder
1 tsp of honey
1/2 tsp sea salt
pinch of black pepper or to taste
2 cups tomatoes, cooked or one large can of stewed tomatoes
5 potatoes, cubed 1-inch
1 cup cauliflower florets
2 jalapeño pepper, seeded and finely diced
1 cup green beans
1 cup or small can of coconut milk ~or~ 1/4 cup plain unsweetened yogurt
1/4 cup fresh cilantro leaf and/or parsley leaf, chopped (served as garnish)

Instructions
Prepare ingredients. Dice onion and set aside in a small bowl. Mince garlic, ginger root and jalapeño pepper and set aside in a different bowl. Clean the potatoes, peel and cut into 1-inch chunks, set aside in medium-large bowl.

Chop off the ends of the beans and then cut them into 1-inch pieces and set aside with the potatoes. Cut the cauliflower into small florets and then set aside in a different bowl. Clean the herbs, dry and de-stem, roughly chop, and then set aside in a bowl of their own.

Sauté vegetables. Heat 1 tablespoon of oil in a deep skillet over medium-low heat. Add the diced onion and cook for about 5 minutes or until the onion softens and turns translucent, stirring with a wooden spatula occasionally to prevent burning. When the onion has softened, add the minced garlic, ginger and jalapeño; cook about 1 minute or until fragrant.

Make curry paste. Add the curry paste ingredients to the sautéed vegetables; which include 1/4 cup of purified water, honey, sea salt, black pepper and the curry powder; then mix to combine. Cook the seasonings for 30 seconds to about 1 minute, it should become nicely fragrant.

Add remaining vegetables. Add the chopped potatoes and green beans to the fragrant mixture. Gently toss the potatoes and beans until they are covered in the seasonings. Increase the heat on the element to a medium heat. Cook the potatoes and beans in the seasonings for a few minutes before stirring in the stewed tomatoes.

Cook the seasoned vegetable mixture for few more minutes over medium heat, stirring occasionally to prevent burning. Lastly, stir in the cauliflower florets, tossing gently with wooden spatulas to cover them in the curried tomato sauce.

Reduce heat to low, cover with a lid and allow the vegetables to cook in this mixture for about 5 minutes or until the cauliflower has softened and the potatoes are tender, but still firm. Check and stir periodically to prevent burning.

Add cream ingredients. When vegetables are ready, add the coconut milk or yogurt, mix to combine. Allow the mixture to cook for a few more minutes before giving it a taste test. Adjust the seasonings to suit taste. Serve over a lightly seasoned rice and top with fresh chopped herbs.

Recipe shared by: J. Marshall

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