beans | My Foodie Call | Page 3

Tag: beans
- Small changes…buy BPA free-canned beans
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 31st
  
  You understand that canned foods have BPA, right?
  
  What is BPA?
  
  Bisphenol A.
  
  Or put simply, it’s a chemical found in hard plastics and cans and wreaks havoc on your endocrine system.
  
  No thanks.
  
  Chances are, you probably heard about BPA 8-10 years ago. The most publicized offenders at the time were items such as plastic sports water bottles (Nalgene), baby bottles, and sippy cups.
  
  Well, what you may or may not know is that it is extremely common in the lining of cans as well.
  
  No doubt I rely on canned products like every household. Especially being that much of my meal planning involves the use of canned beans. In a perfect world, I would buy dry beans and cook them up myself, but that is not happening anytime soon.
  
  What you and I can do is be pickier about our canned beans because there are some companies that offer BPA-free products
  
  For today’s “Small changes…” I just want to tell you about two companies that have BPA-free canned beans.
  
  1) Eden Organic Beans
  
  Worth it to pay the tiny bit extra for Eden brand canned beans.
  
  Check out their commitment here: Eden foods
  
  2) Trader Joe’s Beans
  
  Trader Joe’s canned beans are all BPA-free.
  
  Most, but not all Trader Joe’s canned products are BPA-free.
  
  Remember, good health does not happen over night. Start with small grocery changes such as purchasing BPA-free products . This will eventually add up to good, long-term health for you and your family.
  
  Posted in Small changes | Tagged beans
- Meatless Nachos
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 30th
  My older son loves nachos.
  
  He likes the “junky” kind. (His name for it). You know the kind.
  
  The nachos with the fake “cheese-like” sauce?
  
  Not to name names, but it rhymes with Melveeta.
  
  He ate these “junky nachos” at a Halloween bash a few nights back and has been asking for them ever since.
  
  I do actually make nachos…healthier ones of course.
  
  It had been a while, so I figured it was time.
  
  Nothing magical about my recipe. This here is just a healthier version.
  
  What I used.
  
  My stuff:
  
  Ingredients
  - 2 Bags Food Should Taste Good Chips (Love this brand. All flavors rock. this time we did lime)
  - 1 can Vegetarian Refried Beans
  - 1 can of pre-sliced black olives
  - 1 onion (fine chop it)
  - Daiya cheddar style shreds (although I didn’t have enough vegan cheese so I had to use some regular cheese as well)
  - Trader Joe’s salsa verde (don’t let the green chiles scare you away, this salsa is MILD, MILD, MILD)
  Directions
  1. Pre-heat the oven to 350 degrees.
  2. Layer your chips on a pre-sprayed baking sheet.
  3. Using a knife, scoop and slather your chips with the refried beans. (I end up picking up lots of chips and spreading the beans on them and placing them back in the pile)
  4. Layer onions, black, olives, cheese…
  5. Layer more chips, beans, onions….you get the idea.
  6. Cook for 10 minutes. Scoop salsa onto top of your nachos. (I wait the 10 minutes on the salsa so that it does not make your nachos too soggy)
  7. Cook for another 5 minutes (or until your cheese is melted).
  Serve up with a side of sliced avocado and call it a home-cooked “junk” meal.
  
  Older son left the table stuffed. A good thing.
  Posted in Meatless mealtime | Tagged beans
- Chick Pea Sliders Salad
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 24th
  It’s-a-slim-pickings-salad-kind-of-night.
  
  I have been on a slight grocery boycott lately because I am trying to “use what we have”. I put that in quotes because my kids hear me say it so much that I am sure I sound like a robot by now.
  
  But seriously, our country wastes so much food that I do not want to add to the problem by continuing to buy foods when we have more than enough. If our cupboards look understocked, so be it.
  
  Although that said, probably by tomorrow I’ll be sick of the kids complaining there is no food and I’ll go buy out the snack aisles of Target.
  
  Sigh.
  
  For now as a result of my grocery shopping hiatus, our cupboards were looking EMPTY.
  
  Time for dinner.
  
  After sneaking a peek in the cupboard, I found two workable ingredients.
  
  A can of chick peas (yes, garbanzo beans, same thing) and some brown rice.
  
  Add a little seasoning.
  
  Veggie burgers, done.
  
  Pile in your ingredients.
  
  Process.
  
  Mini burgers. AKA “sliders”.
  
  Cook ’em up.
  
  Except we are out of rolls….
  
  Chick pea slider salad?
  
  Sometimes the meals take on a non-traditional presentation. Yes, this is why the above veggie burger is on a bed of spinach instead of in between 2 buns and slathered with ketchup and mustard.
  
  Here is the basic veggie burger recipe that really can be extremely versatile. These became “sliders” because I wanted to make them small and have more than 4 large patties.
  
  Chickpea sliders
  
  makes 7
  
  Ingredients
  - 1 can drained chickpeas
  - 1 cup cooked brown rice
  - 2 tablespoons chopped onion
  - 1 clove garlic, minced
  - 2 tablespoons chopped fresh parsley
  - salt and pepper to taste
  Directions
  1. Place all ingredients in the food processor. Pulse until it forms a chunky paste .
  2. Use a large ice cream scoop to scoop paste into your palms. Shape into patties and place on a large plate.
  3. Put in fridge for 10-20 minutes to help “set”.
  4. Heat large skillet over medium-high heat. Add sliders and cook until golden brown, about 6-8 minutes per side.
  Because these wound up being “non-traditional” in that I knew we were not putting traditional condiments on them, I decided to make a nice sauce for it.
  
  Miso-Ginger Sauce
  
  (modified from Eat Spin Run Repeat)
  - 1 cloves garlic, minced
  - 2 tsp toasted sesame oil
  - 1/2 tsp ginger
  - 1 tsp white miso
  - Juice of 1/2 lemon
  - 1 tbsp soy sauce
  - 1-2 tbsp honey
  - 2-3 tablespoons each water and Extra virgin olive oil
  Whisk it up.
  
  Now off to the grocery store….
  Posted in Meatless mealtime, Salads, Soups, and Sides | Tagged beans, spinach
- Slow cooker Vegetarian Tortilla Casserole
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 21st
  Here is another good slow cooker recipe. It does involve a tiny bit of prep, but don’t let that freak you out. Often times I tend to skip recipes that have too many ingredients or steps. If you make this cashew cream sauce in advance, you are golden. No freak outs.
  
  Cashew cream sauce
  
  Ingredients:
  - 1 1/2 cups raw cashew, soaked for at least 2 hours to help with the “cream factor”
  - 2/3 cups water, reserved from soaking the cashews
  - 3 tablespoons nutritional yeast
  - 2 teaspoons white miso (did you buy this yet? Get to Whole Foods already!)
  - 2 teaspoons apple cider vinegar
  - 1 teaspoon garlic powder
  - 1/2 teaspoon onion salt
  - juice from 1 lemon
  Start by soaking these. Then go do something. You’ve got a couple of hours to kill.
  
  1)Pre-soak your cashews for 2-3 hours. (save the water)
  
  2) Process cashews and remaining ingredients in your food processor or high-speed blender until creamy. Store in a bowl until you are ready to make your casserole.
  
  Vegetarian Tortilla Casserole
  
  Ingredients
  - Bowl of cashew cream sauce
  - 12 oz tortillas (I used Food for life Brown rice tortillas because that is what I had on hand, but you could use whatever)
  - 10 oz can Enchilada sauce (I used mild green chile)
  - 1-15oz black beans, drained (low-sodium if possible)
  - 1 teaspoon cumin
  - 1 cup salsa of your choice
  - 1- 5oz bag of organic baby spinach (I used the whole thing because spinach shrinks up so much when cooked, but if your family tends to freak when they see green leaves in their food, you may want to just use half to keep the peace.)
  Directions
  1. Spray the inside of your slow cooker for easy clean up.
  2. In a small bowl, mix the beans, cumin and salsa.
  3. Spread a thin layer of the bean/salsa mixture on the bottom of your slow cooker.
  4. Place a tortilla.
  5. Spread a small layer of cashew cream sauce on the tortilla.
  6. Layer bean/salsa mixture.
  7. Layer spinach.
  8. Drizzle some enchilada sauce.
  9. Layer tortilla. Keep layering….think lasagna!
  10. Cashew sauce, bean/salsa, spinach, and then enchilada sauce.
  11. Cover and cook until tortilla is slightly crusty, on low for 3-4 hours.
  Disclaimer :
  
  So this meal will not come out super pretty (or even remotely pretty), but does it matter? Who cares as long as it tastes good.
  
  Agreed, this is not aesthetically pleasing, but the My-Foodie-Call family actually liked it!
  Posted in Meatless mealtime | Tagged beans, cashew, spinach, tortilla
- Black beans and home fries
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 19th
  A fast Meatless Monday option. Or breakfast. Or when-ev.
  
  Cook these…
  
  Add these…
  
  Top with this…
  
  and you get this!
  
  Black beans and home fries
  
  Ingredients:
  - 1/2 yellow onion, diced
  - 2 cloves garlic, minced
  - 2 tbsp coconut oil
  - 1 24 oz bag fingerling potatoes, diced (or any potatoes would work, I just had the fingerling on hand)
  - 1/4 tsp paprika
  - 1-2 green onions, finely chopped
  - 1 can organic black beans, rinsed and drained
  - 1 cup salsa
  Directions:
  1. Sauté the onion and garlic in the coconut oil for 3-5 minutes, or until onions are soft.
  2. Add the potatoes and cook until tender, stirring frequently, 8-10 minutes. (if you find your potatoes sticking, add some veggie broth)
  3. Add paprika and green onions and cook for 2 to 3 more minutes.
  4. Top with beans.
  5. Yup, top with salsa.
  6. Done.
  Posted in Breakfast, Meatless mealtime | Tagged beans, potatoes
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