Tag Archives: Beans

Organic Chorizo Sausage, White Bean and Kale Soup

First time I made this soup I did it without the white beans and saffron but I felt in need something, my boyfriend suggested the beans – perfect, and I added Saffron; I think it’s about right now.  This soup would be great to get lots of super healthy kale into a loved one who might prefer lots of sausage =). The sausage I used is McLean’s Organic Chorizo Pork Sausage. If I need a processed meat that I can’t get from my butcher I like to use Mclean Organic Foods. Their deli line is made from meat that was produced without growth hormones, antibiotics, and from farms that meet an animal welfare criteria. Their products are free of common allergens, food additives and are organic too!

Large heavy bottomed soup pot
Large skillet
Potato masher
Paper towel
3           tablespoons Sunflower Oil
1           large Onion, finely chopped
3           cloves Garlic, pressed
2           lbs Yukon Potatoes, thinly sliced
10         cups Broth
1           can, White Beans
1           lb Chorizo Pork Sausage, cut into 1/2-inch pieces
1           tablespoon Paprika
Pinch Saffron Threads
1-2        bunches Lacinato/Dinosaur Kale, center ribs discarded and leaves cut crosswise into thin slices
Sea Salt and Pepper to taste
Cook onion with oil in heavy bottom pot over moderate heat until translucent and just golden.

Add garlic and sliced potatoes and cook, stirring occasionally for 4 minutes.

Add broth and sea salt to taste and simmer until potatoes are tender, about 15 minutes.

Meanwhile, sauté chorizo in skillet over moderately high heat until browned. Transfer to paper towels to drain.

Coarsely mash potatoes in soup with a potato masher. Stir in white beans, chorizo, paprika, saffron and simmer 5 minutes. Stir in kale and simmer until just tender.

Adjust seasoning to taste.

Green Beans with Thyme and Slivered Toasted Almonds

Oven 350 degrees
Glass baking dish
Bunch  Green Beans (enough for 2-4 people), stems removed and lightly steamed
1        teaspoons Goat Butter or Oil
1        teaspoon Fresh Thyme
Sea Salt and Pepper to taste
2-3     tablespoons Toasted Slivered Almonds

Pre-steam your green beans for just a minute or two.  Place into glass baking dish and drizzle with oil or butter. Sprinkle with thyme, sea salt and pepper.

Bake at 350 for 10- 15 minutes. Remove and sprinkle with toasted slivered almonds.


Sloppy Joes Healthy Style

Can you remember the last time you had Sloppy Joes?  I can’t,, pretty sure I was a child but I do remember how tasty it was.   Not the healthiest dish to serve your children, sugar laden, full of sodium and high in saturated fats.   Today I was given a recipe to try that used tofu, (I’m not a huge advocate of tofu but it did work well) I simplified it, changed up a bunch of ingredients and, it turned out great!  Sweet, smoky and spicy, delicious with a toasted kaiser bun or for an even healthier kick try it with brown rice and corn bread.  If tofu isn’t your thing either use ground bison or turkey, omit the baking sheet and simply sauté the meat with the onions.

Heavy bottomed pot.
Baking sheet lined with parchment paper.

1              block Firm Pressed Tofu
3              tablespoons Olive Oil
1              Yellow Onion, diced
6              cloves Garlic, diced
2              teaspoons Sea Salt
2              Jalapeno Peppers, minced
1              Red Pepper, diced
1              teaspoon ground Cumin
1              teaspoon Ancho Chile Powder
1/2         teaspoon ground All Spice
2              cans Pinto Beans, reserve 1 cup of liquid
3              tablespoons Molasses
3              tablespoons Chipotle Salsa*
2              tablespoons Apple Cider Vinegar
1/2        can (small) Tomato Paste
4              Roma Tomatoes, chopped
1              tablespoons Oregano, chopped

* I used Que Pasa Chipotle Salsa, it has all the ingredients needed including liquid smoke.

Drain and crumble tofu, toss with 1 tablespoon of oil, 1 teaspoon of sea salt and spread on baking sheet lined with parchment paper.  Bake for 15 minutes.  Remove and set aside.

In your large pot, heat 2 tablespoons of olive oil and sauté onions with 1 teaspoon of sea salt until translucent.

Add garlic, jalapenos, red peppers, cumin, chile powder, and all spice, sauté for 5 minutes.

Add remaining ingredients, pinto beans with liquid reserve, molasses, chipotle salsa , apple cider vinegar, tomato paste, roma tomatoes, and oregano and simmer for 30 minutes.

Add tofu and serve!

Black Bean Soup with Lime

I love black bean soup and have slowly been writing down what I like/dislike about the ones I have tried, tonight I decided to make my own, and…. it turned out awesome! Even tested it out on a friend and he said it was his “favourite (soup I’ve made for him) so far”. =)

Large heavy bottomed pot
2          tablespoon Olive Oil
3           cloves Garlic, minced
1           cup Onions, diced
1           cup Celery, diced
1           cup Carrots, diced
4          cups cooked/canned Black Beans, drained*
3          cups Low Sodium Vegetable Stock
1          cup fresh Tomatoes, diced
1/2     cup Red Bell Pepper, diced
1/2     cup Yellow Bell Pepper, diced
1          cup fresh Cilantro, chopped
1/3      cup fresh Parsley, chopped
1          Jalapeño Pepper, minced
1          tablespoon Red Wine Vinegar
1          tablespoon Cumin
1          teaspoon ground Coriander
Sea Salt and Pepper to taste
1          Lime

Heat olive oil in pot over medium heat, add onion, celery, carrots and sauté until vegetables begin to soften, about 10 minutes.

Add beans, broth, tomato, peppers, 3/4 cup cilantro, parsley, jalapeño, red wine vinegar, cumin and coriander.

Bring to boil. Reduce heat to medium-low, cover and simmer for 15 minutes.

At this point you can hit the soup with a quick blast of a stick blender to break-up some of the beans or place a couple cups in a blender and puree, then return it to the pot.

Season to taste with sea salt and pepper.

Serving with a slice of lime and a sprinkling of finely chopped cilantro. DO NOT omit the lime, it is key to the flavour!

*I always use Eden brand canned beans for many reasons, mainly though being that they are canned with kombu, a japaneese type of sea vegetable that when added to beans makes them more digestible and neutralizes their gas-producing effect. Not to mention Eden packs in bisphenol-A free cans, with only sea salt and water.  Check this company out! http://www.edenfoods.com/about/

Adzuki Beans

Adzuki beans are a hard dark red bean variety. Popular in the Far East, especially Japan where they are known for their healing properties and are used to support kidney and bladder function.

Like most beans, adzuki beans are rich in the best sort of fiber – soluble fiber – this type of fiber binds to toxins and
cholesterol aiding in their elimination from the body. These little red gems are a good source of magnesium, potassium, iron, zinc copper, manganese and B vitamins. As a high-potassium, low-sodium food they help reduce blood pressure. Not only are they low in fat, but when combined with grains, beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Adzuki beans also contain protease inhibitors which frustrate the development of cancerous cells.