Dispelling nutrition myths, ranting, and occasionally, raving


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Recipe: Corn and Black Bean Panzanella with Avocado Lime Dressing

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I never really post recipes anymore but I’ve been on a bit of a panzanella kick and due to demand, here’s the recipe for the one I made for supper last night.

Black Bean and Corn Panzanella with Avocado Lime Dressing

(serves 4-6)

Ingredients:

Croutons (from about four slices of bread – I baked this sweet potato bread the night before but you can use whatever type of bread you want. Rustic, crusty loaves are best)

Corn (if it’s in season, I recommend using the corn from four cobs. Otherwise, about two cups of frozen kernels)

1 teaspoon of ground cumin

Freshly ground black pepper

Cherry tomatoes (quartered)

1 can of black beans (thoroughly rinsed and drained)

1/4 cup finely diced red onion

Olive oil (about 1 tablespoon and 3 teaspoons)

1 ripe avocado

1 handful of cilantro

2 tablespoons of lime juice

1 clove of garlic

Herbamare

To make the dressing:

Combine avocado, cilantro, garlic, lime juice (to taste), dash of herbamare, and olive oil (to creamy consistency, about a tablespoon) in food processor or blender. Blend until smooth and creamy.

To make salad:

Heat large skillet over medium heat, add a teaspoon of olive oil. When heated, add your corn kernels, cumin, freshly ground pepper, and a little Herbamare and sauté until cooked. Let cool.

Meanwhile, toss together black beans, tomatoes, and red onion. Cube bread and heat another skillet over medium-low heat. Add a teaspoon of olive oil and about half the bread. Flip bread cubes until nice and toasty. Remove and place in a medium bowl. Repeat with the rest of the bread.

Add the corn to the black bean mixture, pour dressing over top and gently toss to coat.

Divide croutons and salad among bowls. Eat. Enjoy.


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Recipe: Sweet potato cornbread muffins

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I had some sweet potatoes that needed using and I was scheming a way to use them in cornbread. I decided to go for a cornbread muffin just because the crispy crusts of buttery cornbread are the best, in my opinion. Making muffins maximizes the crispy edges over traditional cornbread. Using sweet potato also meant that I could use a little less butter, not that these are really healthy but any justification to have a second one…

Ingredients

1/2 cup butter

1 cup sugar (white or cane)

2 eggs

3 small sweet potatoes (about 1 cup, roasted, peeled, and mashed)

1 2/3 cups flour

1 cup cornmeal

4 1/2 tsp. baking powder

1/4 tsp. salt

1 1/2 cups buttermilk (I use a splash of apple cider vinegar and regular milk)

Directions

Preheat oven to 350F.

Cream the butter and sugar until light and fluffy. Combine eggs, milk, and mashed sweet potato in a small bowl. In a separate bowl combine the cornmeal, flour, baking powder, and salt. Add to the creamed butter and sugar, alternating with the milk/egg/sweet potato mixture.

Spoon into greased muffin tins. Bake in centre of oven for about 25 minutes, until muffins spring back easily when lightly pressed on top. Cool, eat.


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Recipe: Quinoa Pumpkin Pie Granola

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I shared a pumpkin granola recipe a couple of years ago. That one was kind of chewy. This one is nice and crunchy.

Ingredients: 

4 cups rolled oats

1/2 cup uncooked quinoa

1 cup pecan pieces

1/4 cup flax seeds

1 tsp ground cinnamon

1 tsp ground ginger

dash of ground nutmeg

1/4 cup melted virgin coconut oil

1/2 cup honey (or maple syrup)

1/4 cup pumpkin puree

1/2 – 1 cup raisins

Directions:

Preheat oven to 300F.

In a large bowl, mix together all of the dry ingredients (except for the raisins), then add the wet. Combine thoroughly. I find my hands are best for mixing so ditch the spoon if you want. Depending on your own size, you can spread on one large baking sheet or two smaller ones. Bake in middle of oven for about 45 minutes, stirring every ten minutes or so. Granola is done when it turns a nice golden brown. Remove from oven and stir in the raisins. Allow to cool then store in an airtight container.


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The great garbanzo

As much as I love hummus, after having it as my workday snack (with carrot and celery sticks) for the past week I decided that I wanted to try chickpeas in another state next week. I bought a can (if you’re feeling more ambitious, feel free to start with dried chickpeas). Preheat the oven to 350F. Drain and rinse. Place a tea towel or paper towel on a baking sheet. Dump the chickpeas on top then gently press another towel on top to dry. Remove the towels and toss with a teaspoon of olive oil. Place in the oven and roast until crispy (not smooshy!) and deep golden brown, about 40 minutes, stirring or shaking the pan occasionally. Remove from oven, place in a container with an airtight lid and sprinkle with your seasoning of choice (I went with chipotle seasoning), cover and shake, remove cover to cool. Once cooled these will keep for up to a week in an airtight container.

Chickpeas, also known as garbanzo beans are a great inexpensive vegan-friendly source of protein. They’re also a good source of potassium, magnesium, iron, and calcium. They’re great in salads and stir-fries.