How to Sprout & Cook Beans

Eating healthy is expensive.

Cooking food from scratch is so time-consuming.

I don't know how to cook my own beans; it's really hard!

I don't like beans. Beans are really boring. 

I've heard all the excuses before.  And believe me, I used to be there.  Eating beans? That sounded like a punishment.  But, once you learn how to cook beans and realize that it's really easy to make them taste absolutely delicious, I promise you'll start making them from scratch.

First, let's start with why I love beans. Beans are a fabulous source of vegetarian protein and fiber. And as a bonus, beans are incredibly affordable. If you buy beans in the bulk section, organic beans usually cost $1.29 - $1.99 per pound, depending on the type of bean. A pound of beans could easily feed a family for several meals so making beans a staple in your household will lower grocery bills compared to using other sources of protein.

Many people complain about having digestive problems or gas after eating beans and so I wanted to share some of the best ways I have found to make beans more digestible:  

1. Chew beans thoroughly. Slowing down and chewing properly is always important (no matter what you are eating), but this is especially helpful if beans tend to give you extra trouble. 
2. Take digestive enzymes with your meal. Beano, anyone? :)
3. Add fennel or a little apple cider vinegar to the beans during the last twenty minutes of cooking to aid in digestion.
4. Experiment with different combinations of food. (Legumes tend to combine best with green or non-starchy vegetables.)
5. Experiment with different beans. Smaller beans tend to be easier to digest (e.g. adzuki, lentils, mung beans, and peas). Pinto, kidney, navy, black-eyed peas, garbanzo, and black beans tend to be a little harder to digest. And soybeans tend to give folks the most digestive problems. 
6. Add kombu during cooking to aid in digestion.
7. Sprout your beans before cooking. 

My favorite way to prepare beans is to soak them, sprout them, and then cook them with kombu.  I noticed a huge difference in my digestion after I started sprouting beans and for anyone who has trouble with eating legumes, I highly recommend the sprouting method. Sprouting also neutralizes the phytic acid and enzyme inhibitors, making it easier on your digestive system as well as allowing you to absorb more of the nutrients. And, who doesn't want a nutritional boost?

I know it might sound intimidating to sprout your own beans, but I promise it's not hard or time-consuming and in this post I'll show you step-by-step of how to get started!

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How to Cook Plant-Based Meals for Meat Eaters (and a taco recipe)

I have received a few emails from readers asking for my best tips on making vegetarian and plant-based (or vegan) meals for meat-eaters. After posing the question to our Facebook community, it definitely sounds like this is an area many of you are interested in learning more about. And, since I’m in a “mixed eating” relationship myself, I’m always curious about how other couples manage different eating preferences. So, here goes!

First, let’s start with a little background on this: I’ve been with my partner, Ashley for seven years. Ashley was/is a meat eater and when we first met, was a huge skeptic of anything known as a vegetable. When we began dating, I was also a meat eater, but was working my way towards a healthier diet without processed foods. 

A year into the relationship, I began cutting meat and animal products out of my life as well as processed foods and refined sugars. I started eating a greater variety of vegetables, more whole grains, and a variety of legumes. shley was completely supportive of my decision to change my diet and we soon began to find new places to eat out together that could accommodate both of our eating styles. We both discovered that we preferred veggie burgers to the real thing and that there were a variety of plant-based meals that were able to satisfy us both. Even though Ashley was supportive of my dietary changes, she clearly told me that she had no intentions of changing her diet. I strongly believe that the food we chose to eat is a personal choice so although I wished Ashley ate a little healthier, I tried my hardest to respect her food choices.

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Hearty Yam and White Bean Hash

Hi friends,

I have a special treat for you today! I am off traveling in Washington DC for a conference this week and can't wait to share my food journey with you! Until then, I guess you'll just have to do with this hearty yam and white bean hash I cooked up over the weekend.

You can find this recipe over on Richa's blog, Vegan Richa. I'm a big fan of hers and I love the way she combines simple, plant-based ingredients into amazing dishes with a focus on Indian cuisine. (Plus, if you haven't checked out her Roasted Butternut Squash Sliders with Balsamic Caramelized Onions you definitely should!)

Hope you have a wonderful week!

Continue to the recipe...

Spicy Wakame Chili

I'm currently in the midst of a weird living situation and it includes living with two football fanatics. The television is always blaring sports. There are randoms screams and bouts of profanity blaring from the living room at all hours. And I have committed the football schedule to heart so I know exactly when I should be out of the house. Come Super Bowl Sunday you can find me at the spa, thank you very much.

When I made this chili this week it was not with the intention of serving it at a pre-game party, but I think this recipe will nourish you regardless of what you have in store this weekend. And, I'm really excited to share this recipe with you because this chili has a special ingredient.  Can you guess what it is?  I suppose judging from the title you might say wakame, and you would be correct!

If you are not already familiar with wakame, it's definitely time to get this sea vegetable on your radar. Wakame is a seaweed loaded with magnesium, iron, calcium, iodine, folate, and a host of vitamins. I've mentioned before that I can't stand the smell of the ocean or anything that tastes "fishy," but I have become an expert at hiding sea vegetables in foods.

I always add kombu (edible kelp) to my beans while cooking (to help soften them and add trace minerals) and I can't get enough of this gingered sea vegetable salad with arame. I've recently begun to sneak wakame into my vegetable stocks and soups and I promise that with this recipe, you won't even know it's in there!

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Raw Sprouted Hummus

Sometimes my mental image of myself just doesn't match up to reality.  In my head I picture myself as a complete badass.  You'd probably find my imaginary-self decked out in a pleather jacket on a motorcycle riding off into the night.  The truth of the matter is that I that I drive a hand-me-down mini van and I spent most of last night talking to my cats in a high-pitched voice before going to bed at 8:30 pm.  This is not badass behavior.

In my defense, however, I did learn how to sprout chickpeas this week and turn them into an incredible raw hummus.  If you ask me, it's pretty badass.

Now, before we begin, I have to be honest with you.  If you don't like sprouts, then this is not the recipe for you.  I actually think this raw version tastes better than traditional hummus that uses cooked chickpeas, but it definitely has the flavor of sprouts so I don't want that to be a surprise.  But, if you love sprouts like I do, badass or not, you'll love this recipe.


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My Top 5 Tips for Quick, Healthy & Incredibly Easy Meals

I have received a couple of emails from readers asking for tips on how to start cooking more meals from scratch in their kitchen.  I think one of the most intimdating factors for most folks is thinking that cooking from scratch is going to be a huge amount of time.  I won't lie, you will have to devote some time to meal planning, grocery shopping, and basic kitchen prep work.  But, once you stock your kitchen up with some basics and learn a few quick go-to meals for easy breakfasts, lunches, and dinners, cooking from scratch will hardly seem intimidating!  Here are my top tips for making quick, healthy, and easy meals at home.  Whether you are a kitchen newbie or an experienced home chef, hopefully this will inspire and enlighten you!

1. Keep a well-stocked pantry of grains

If you are new to cooking or are hoping to start preparing more meals at home, then cooking your own grains is an easy place to start.  Go to the bulk bins at your local health foods store and stock up on some basics.  I always keep brown rice, red and white quinoa, spelt berries, millet, rolled oats, and brown rice pasta on hand.  Some grains take longer to cook than others (e.g. brown rice), which is why it is important to have a variety so that you can easily prepare something in 15 - 20 minutes (e.g. quinoa) if you don't have much time. 

Grains are great for quick dinner items like thai quinoa salad, kimchi fried rice, millet and aduki bean salad, spicy tofu and spelt berries salad, pineapple fried quinoa, or simple rice and beans.  Every Sunday evening I make a batch of brown rice and/or quinoa for the week.  Having grains already prepared for the week makes weeknight dinner assembly a snap!

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Fava Beans with Fresh Summer Corn

This past weekend at the Farmer's Market some very important things happened:

1) I saw a woman carrying a puppy on her chest in a baby carrier.  Wow, that's impressive.  If I walk around with my cat like that would you still talk to me?   Probably not.  And he probably wouldn't either. Bummer.

2) Apples are on their way back in and I'm trying to ignore them.  Is it just me or does apple season feel a little early this year?

Sorry apples, but for as long as peaches are still around we're going to be frenemies.  That's just how it is.

3) And, most importantly, I found fava beans!

I don't know if I just somehow missed fava beans at the market every weekend or if they haven't been around much, but I couldn't manage to find them anywhere this year.  Well, until Sunday that is.

For those of you who may be unfamiliar with fava beans (also called "broad beans"), you should know that they are large beans that come in giant pods (ranging anywhere from 5 - 8 inches long).  The pods are inedible as is the outer layer of the bean which must be removed by cooking it.  They have a very distinct taste that comes on strong and a tad bitter at times.

This week I've been enjoying them in this recipe, paired with my other summer favorite of fresh corn.  Even though fava beans can be a bit bitter, when they are sautéed with a little garlic, salt, pepper, and fresh summer corn, magic happens.  Their flavor mellows and becomes almost buttery while complementing the corn's crunch and lightness.  Even though it took me all summer to find these, they were worth the wait.

Fava Beans with Fresh Summer Corn 
Serves 2 as a side

1 Tablespoon olive oil
1 clove garlic, minced
2.5 pounds fava beans (in pod)
Freshly ground black pepper and sea salt to taste
Fresh corn kernels from 2 cobs, about 1 cup

To prepare the fava beans, begin by snapping the tip of the bean and pulling the string gently down until it reaches the end.

Now you will be able to open the pod.  The inside will be very soft and will house about 4 - 8 beans.  Remove the beans from the pod.

The outer layer of the beans is not edible.  To remove it, either parboil or steam them for about a minute or two.  The skin will become shriveled.  Then press on one end of the skin to push the bean out and remove the skin.  The beans are now ready to eat!

Add the olive oil to a pan over medium-low heat.  Sauté the garlic for one minute or until fragrant.  Add the fava beans, salt, pepper, and fresh corn.  Sauté for an additional minute.  Serve warm. 

Rice and Beans

Every year in the fall I go on a silent retreat at a Buddhist meditation center. It's amazing what five days without a computer, cell phone, television, and talking can do for the mind and body. One of my favorite parts of the retreat, besides the peacefulness, is the new focus and dedication that I can give to meals. It's hard to rush through your lunch when you have nowhere else to be and nothing you're supposed to be doing.

When you are truly present, even a simple dish can taste amazing.  You begin to notice all of the small things about eating that you are usually too busy to experiece:  the aroma of the food, your watering mouth, what it feels like to chew, the feeling as the food reaches your stomach.  Not only does food taste better, but my body digests it better and I don't overeat because I'm present enough to realize when I'm full. 

With that being said, it's time for me to unplug for a little bit again. To remember life outside of emails. To be outside. To relish all of the beauty in my life and the blessings around me. To enjoy what quiet and simplicity feels like.  And to be present.  To be present at every meal, in every moment of my life, and with all of the people I love.    

This is where rice and beans come in.  Rice and beans sound so simple, and yet, they are extraordinary.  Rice and beans are a staple around the world with good reason - they are nutritious, affordable, and delicious.  You can use any type of rice and beans you desire and it always ends up as a nourishing meal.  I typically use brown rice and black beans, but I had some leftover sticky rice from homemade sushi and it was perfect for this.  

Here's how it goes:  Make a pot of rice and a batch of beans, top with any vegetables and herbs lying around, and you have a quick and tasty meal.  It's perfect for a weeknight dinner or as a way to clean out the random bits in your fridge.  It's also great if you have some picky eaters in your house.  Everyone gets a bowl of rice and beans and they can pick their favorite toppings.  Genius.

Everyone has their own special way to prepare beans and this is my favorite way to cook black beans.  I like to make a big batch and freeze the extras for later.  I cook my beans with kombu (edible kelp) because it helps to soften the beans while cooking and it is a great source of trace minerals and aids in digestion.  If you prefer canned beans you can use the Eden Organic brand which are cooked with kombu (and come in BPA-free cans!).  

Kombu

 Cooking Basic Black Beans

1 pound black beans (about 2.5 cups uncooked, yields 6 cups cooked)

1 strip kombu

Water

Soak the beans overnight.  Drain the soaking water.  Add the kombu and beans to a large stock pot.  Cover with double the amount of water.  (This doesn't have to be an exact science because any extra water will be drained at the end.)  Bring to a boil, then reduce heat to a very slow simmer.  Simmer for 45 minutes - 1 hour, or until beans are cooked.  The beans are done when they are chewable, but not mushy.  If there is any extra water, drain from the pot and remove your kombu.

Simple Black Beans

Serves 4

1 tablespoons olive oil

1 yellow onion, diced

3 garlic cloves, minced

2 teaspoons ground cumin

2 teaspoons smoked paprika
pinch of chile powder

4 cups cooked black beans

1 cup vegetable broth

2 bay leaves

freshly ground salt and pepper to taste

Add the olive oil to a pot over medium heat.  Saute the onion for 5 minutes, or until translucent.  Add the garlic, cumin, paprika, and chile powder and saute for an additional minute. Add the black beans, vegetable broth, and bay leaves.

Simmer for about 20 minutes, until beans are soft, and add salt and pepper to taste. Remove the bay leaves and serve.

Chana Masala

Ashley and I survived a trip to IKEA over the weekend.  And survived is not an exaggeration.  We made it through the entire store without getting into an argument.  I think we deserve a medal.  I don't know what it is about that place, but we somehow usually end up in a squabble - minor or major - by the end of the trip. 

I think IKEA is actually a lab where they study couple compatibility.  In fact, that's probably where John Gottman does his research.  It's a perfect setting.  It's crowded and chaotic.  Couples have to work through problem solving ("No, that won't fit in our place.  Unless we throw out your ugly chair..."), communication ("I really hate that lamp you just put in the basket."), negotiation ("Okay, you can keep the chair if you put back that lamp."), and finances ("Um, how did we just spend $400?!").  If you can make it through that place on good terms, you're good for life.

It also helps to come home to a nice dinner together.  You know, after you lug all that furniture up two flights of stairs into your apartment while not tripping over your cat.  And then assembling everything using only an allen wrench. Even when the directions call for a drill. 

Chana masala is the perfect fix in a situation like this.  It's not only quick and easy to make, but it's delicious, healthy, and very filling.  Plus, who doesn't love garbanzo beans smothered in a spicy tomato sauce?  That's definitely worth a trip to IKEA - fight or no fight.

Chana Masala

Adapted from Food.com
Serves 6.

1 Tbs vegetable oil
2 medium yellow onions, finely diced
4 garlic cloves, peeled and minced
1/2 tsp fresh ginger, minced
1 tsp ground coriander
3 tsp ground cumin
dash of cayenne pepper
1 tsp ground turmeric
1 - 12 oz can of crushed tomatoes
1 cup vegetable broth (or water)
4 cups cooked chickpeas (or 2 cans, rinsed and drained)
2 tsp paprika
1 tsp garam masala
freshly-ground sea salt to taste
1/2 lemon, juiced

Heat oil in a large skillet over medium heat.  Add the onions and saute for 3 minutes.  Add the garlic and saute for two more minutes.  Turn the heat to medium-low and add the cumin, coriander, cayenne pepper, ginger, and turmeric.  Stir for a few minutes, then add the can of tomatoes (with liquid). Cook for a few minutes, then add the chickpeas and broth (or water).

Add the paprika, garam masala, sea salt, and lemon juice.  Cover, and let simmer for 15 - 20 minutes.

Millet and Aduki Bean Salad for Tara

Let me tell you a little bit about my friend Tara.  Tara and I met when we were sophomores in college.  We instantly bonded over our love for Women's Studies classes, late-night workouts, and large cups of tea.  Tara taught me so much about food, art, and life; she helped me sort out all of that stuff that you need to sort out in your early twenties. 

Awhile back she asked me to post some recipes with millet.   I have to say that she is one of the few people for whom I would fulfill this request because... well, I don't actually like millet.  I tried it once in a not-so-great recipe and then gave it up.  I know that's the worst excuse ever.  This is exactly why I knew it was time to get back in the millet game.

I've now experimented with several different millet dishes and this is my favorite.   In fact, I've kinda fallen in love with millet.  It's full of magnesium and other nutrients, rich in insoluble fiber, easily digestible, delicious, and quick to prepare. What's not to love?

This salad can be served warm or cold, but I definitely prefer it heated up.  It calls for two cups of cooked aduki beans which is about the equivalent of 1 can or 1 cup uncooked beans.  This salad is lemony and hearty, perfect for winter evenings. 

Millet and Aduki Bean Salad for Tara

From Clean Food by Terry Walters

Serves 6 

1 cup millet

2 cups water

Pinch of sea salt

2 cups cooked aduki beans, rinsed well

1/4 cup diced red onion

1 cup corn kernals

1/2 cup chopped fresh parsley

Dressing:

2 tablespoons olive oil

2 tablespoons lemon juice

1/4 tsp ground cumin

zest of 1 lemon

salt and pepper to taste

Place millet, water, and pinch of salt in a pot over high heat.  Cover and bring to a boil.  Reduce heat to low and cook, covered, until all water is absorbed (about 25 minutes).  Remove from heat and let cool 5 minutes.

Fluff millet and add aduki beans, onion, corn, and parsley.  In a small bowl, whisk together the dressing ingredients and pour over the millet.  Fold to combine and serve.

Rice & Black Bean Salad

I think I have blogger's block.  And, I have also misplaced my camera.  I am officially the worst blogger ever. 

Don't worry though.  It's all under control.  I am sending a search party out for the camera and I even googled some tips for becoming un-stuck in my writing.  You know, good advice like walk away from your computer and do a mad lib. 

I got really dedicated and even did several mad libs.  I thought that maybe if one was good enough I could just share that with you and call it good.  But, in the end I couldn't just leave you hanging like that...

So here we are again.  Alone.  Together.  With my blocked brain.  I guess I'll just make some small talk at this point.

How was your day?  Anything exciting happen at work?  See any good movies lately? 

The other night we watched The Terminator.  You know that really dorky movie from 1984 with the 38th Governor of California? 

Awkward silence. 

Yeah, I'm a big nerd like that.  

Anyway, how about some black beans?  I guess it's better if I just stick to food right now. 

I've been on a black bean kick lately. Any day of the week you can either find some soaking by my sink or simmering on the stove.  And nothing against canned beans, but they just aren't the same as fresh ones. Once you get the hang of cooking your own beans I doubt you'll want to go back to the canned variety.  If you cook a large batch ahead of time and freeze them, you will always have fresh beans at your finger tips. This is not only convenient, but it saves energy since you cut down on your cooking time.  

This yummy salad can be served warm or cold.  It's also great as a burrito filling, scooped up in a tortilla chip, or served on top of a bed of greens. It's the perfect quick meal on a weeknight and you can add almost any produce that's kicking around in your fridge:  some jalapeno pepper in the dressing, an onion, or even some shredded carrots.  

Well, that wasn't so bad.  We got through the whole post together.  You even got a recipe out of it.  

By the way... have you seen my camera?

Serves 4 as a main dish or 6 as a side

Ingredients:
1 cup long-grain brown rice, soaked overnight, + 1.5 cups water
1 cup black beans, soaked overnight, + 3 cups water
1/2 cup corn kernels
1 bell pepper, diced
1 avocado, diced
1 tomato, seeded and chopped

Dressing:
2 Tbs olive oil
juice from 1 lime
1 garlic clove, minced
 salt and pepper to taste
2 Tbs cilantro, finely chopped
1 tsp cumin
dash of cayenne pepper (optional)

Make sure to soak your beans and rice (separately) overnight.  You don't have to soak your rice overnight, but this helps with digestion and decreases your cooking time. To cook your rice: Add your rice and water to a medium pot and bring to a boil.  Then put the lid on the pot and reduce the heat to low and simmer for about 15 - 20 minutes.  If it is still a bit hard, turn off the heat and let the rice sit in the covered pot for another 5 - 10 minutes.  If there is any extra water, drain from the pot.

To cook your beans:  Drain your soaking water and add 3 cups of cold water to a medium pot.  Bring to a boil, then reduce heat to a very slow simmer.  Simmer for 1.5 - 2 hours until beans are cooked.  The beans are done when they are chewable, but not mushy.  If there is any extra water, drain from the pot. 

I think it is best to cook the rice and beans the day before and store in the refrigerator until using.  This salad can be served warm or cold so you can either chill your rice and beans or mix them with the veggies right away.  Prep your vegetables and toss together with the rice and beans.

Mix the ingredients for your dressing together.  Toss with your salad and serve.

This salad does not keep too well because the rice can get a little mushy and the avocado will turn brown so it is best if served immediately. 

Fava Bean and Tomato Salad

Fava beans, huh? What the heck are fava beans? A few weeks ago I had never even heard of fava beans. That all changed when these little beauties showed up in my CSA box.

Fava beans are the craziest things. If you've never seen one, I have to say that they are amazing. These beans are around 7 inches long. And the inside of the pod is soft and smooth to the touch. It's not what I expected to find in there. Even weirder, it doesn't stop at the inside of the pod. The actual bean has another layer of skin that has to be removed. It's very well-designed.


You can find fava beans at the local farmer's market or at PCC. They are a bit of a process to cook so don't say that I didn't warn you on that one. And, they have a very distinctive fava bean-like taste. There's no way for me to really describe it to you -- you just have to try one.

If you're ready to embark on the adventure of cooking your own, I suggest you check out this video: How to Cook Fava Beans It's a great h0w-to and it shows you step-by-step. Even though they are a bit of work, that beautiful green bean is worth it in the end. And, once you've cooked the beans, this salad can be thrown together in a matter of minutes.


Serves 2

Ingredients:
1 cup cooked fresh fava beans (I found that it takes about 1 pound of fava beans to get 1 cup of the actual bean/seed inside.)
1/2 onion, diced
2 Tablespoons minced fresh cilantro
1 cup quartered grape tomatoes
2 tbsp extra virgin olive oil
1 medium radish, minced
Salt to taste

Once your fava beans have been cooked and cooled, gently mix them with the onion, fresh cilantro, tomatoes, and radish. Drizzle the olive oil over the top and add salt to taste.

Spelt Berry & Bean Salad

Being on crutches for the last couple of days has been an interesting experience. At first, I felt awkward being out in public. Slowing people down on the sidewalk. Strangers constantly rushing to open doors for me. But, the beauty of this experience is that I got to have many conversations with different people that I would not have normally talked to. I had the opportunity to hear stories of others' injuries, crutches advice (if you wrap a towel around the top it keeps your armpits from getting sore), and answer the casual question of "what happened to your foot?"

Maybe all we need to form true community is an icebreaker - a sprained ankle to ask about, a water cooler to gather around, or a big bowl of spelt berry and bean salad to share at a picnic. I hope this recipe will spark a new conversation for you.


This is perfect as a side dish with another salad, a cold sandwich, or maybe some tempeh. Serves 4.

1/2 cup uncooked spelt berries
1 cup water

1 cup cooked chickpeas
1 cup cooked black beans
1/2 red onion, diced
1 red bell pepper, diced
2 ribs celery, diced
1 carrot, shredded

1/4 cup apple cider vinegar
1/4 cup olive oil
1 tablespoon dried basil
1 tablespoon dried dill
salt and pepper to taste

First, cook the beans (unless you are using canned). I usually cook mine the night before and let them sit in the fridge so they're already cold.

Next, cook the spelt berries. Add the spelt berries and water to a small pot. Bring to a boil and then lower the heat to a simmer. Cover, and cook them until they are tender (but not mushy). If necessary, add a little more water during the cooking process. They usually take about 30-45 minutes. Ideally for a salad, you want them to be soft, but still chewy. When they are finished, drain out any excess water (if necessary), and set aside to cool.

Mix the vegetables and beans together in a bowl. When the spelt berries have cooled, add them in. Next, mix the apple cider vingear, olive oil, basil, dill, and salt and pepper together. Pour this dressing in the bowl and mix everything together. Garnish with some more dried dill or fresh herbs.

Arugula & Bean Salad

When life gives you lemons... make salad dressing.

I've been carrying some big cash around in my wallet since graduation and have been paranoid about losing it for the past week. Yesterday I went to Costco and was planning to spend some of it. However, when I opened my wallet, it was gone. I completely lost it in the middle of the store. Instant panic, followed by a car ride home of crying. Way to go me. Turns out, I'd left it at home anyway. What a great use of emotional energy, huh?

It made me think about all the times in my life that I've freaked out over something so small. Even in that moment I knew it was just money. It wasn't my health, my loved ones, or another oil spill. It was just a piece of paper. I'll work harder at believing that the next time something like this rolls around...

Last night I went to a friend's going away party. The funny thing is that my friend lost her wallet with some big money earlier this week too. I guess it really isn't funny because she never found her money. Hey Universe, when you decide to pay her back, don't forget that she'll be in the Southern California desert. It sucks when the Universe forgets your address.

As me and Ashley were leaving the party, she said that I must be pretty sad now with school being over and friends moving away. What I realized in that moment is that as much as I will miss the people leaving my life, I have enjoyed them being in my life so much that it is okay. If friends didn't move, we'd never have going away parties. And those, are pretty dang fun.

So, when you have a bad day, or maybe you're just hungry, help yourself to a salad with some lemon dressing. It may not make everything better, but at least your tummy will feel good.


Makes 2 salads

4 cups arugula
1/2 cup cooked beans, cooled (I used baby lima beans)
1 tomato, sliced
1/2 yellow onion, sliced
1 Tbs Italian seasoning (If you don't have this handy, just use a mix of thyme, oregano, and basil)
Juice of 1/2 lemon
Olive Oil

Add 2 tablespoons of olive oil to a pan over medium heat. Wait about a minute then add the onion slices and turn the heat to low-medium. Make sure that all the onions are covered in oil and add more if needed. Turn the onions with a spatula every 5 minutes or so. If they start to stick to the pan, add more oil. Add your Italian seasoning after about 15 minutes. The onions should caramelize in about 20-25 minutes.

While the onions are going, mix the lemon juice with 1 tablespoon of olive oil and toss with your greens. Add the greens to two plates and top with the beans. (I always have a stash of cooked beans on hand, but if you don't have any or don't want to cook them yourself, grab a can.)

When the onions have caramelized, or when you get tired of waiting, let them sit for a moment and then add to your salad. Garnish with some tomato slices and serve.

Sweet Potato Enchilada Casserole

Some people have "life lists." You know, things you want to do before you it's too late. But me? I have a food list: things I want to make and eat before it's too late! And boy, it is getting awfully long these days.

I decided to tackle one small item today: enchiladas. A friend and classmate of mine (the amazing Wendy!) made some awesome enchiladas earlier this week that inspired me to try my own batch. I also just happened to have some corn tortillas lying around (thanks LeAnne!).

I adapted this recipe from Paul McCartney's "Ob-La-Di" enchilada recipe. I had never made enchiladas before, but these were amazing. Instead of rolling individual enchiladas, I used the tortillas as layers, similar to how you would use noodles in lasagna. The result? A delicious and easy enchilada "casserole."

I topped it off with some tofu "sour cream" and fresh cilantro. Usually I'm not a big fan of vegan sauces made from tofu, but this "sour cream" was delicious. It even got Ash's seal of approval -- which, as you know, means everything. :) Enjoy!

This makes about 9 servings.

For the Sauce

• 1 cup tomato sauce
• 1 cup water
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 tsp. chili powder
• 1/2 tsp. ground cumin
• 1/2 tsp. oregano
• 2 Tbsp. cornstarch dissolved in 4 Tbsp. water
• small bunch cilantro, chopped
  

For the Filling

• 1 cup black beans
• 1 cup pinto beans
• 1 cup cooked sweet potato, chopped
• 1 onion, chopped
• 1/4 tsp. cumin
• 1/4 tsp garlic powder or 1 tsp. minced fresh garlic
• 1/4 tsp. black pepper
• 1 1/3 cups salsa
• 1 cup steamed kale
  
• 6 tortillas

Directions

Pre-heat the oven to 350ºF. Place all the sauce ingredients, except for the cornstarch, in a small pot and cook over low heat, covered, for 20 minutes. Stir in the cornstarch and cook until the sauce thickens.

In the meantime, prepare the filling: Mix the beans, onion, sweet potato, kale, cumin, garlic, pepper, and salsa.

Fry the tortillas in a bit of olive oil for a couple of minutes.

I used a 6"x6" baking dish. Add a little sauce to the bottom of the dish. Add 2 tortillas (you might have to rip one into a couple of pieces to make it fit.) and top with a bit of the filling. Add more sauce. Repeat these steps for another layer. Top the final tortillas and top with more sauce. Bake for 35-45 minutes.

For the "sour cream" (Adapted from the Veggie Table)

• 1/2 block tofu
• 2 Tbs lemon juice
• 3 Tbs canola oil
• Salt to taste
  

Process all of the ingredients in the food processor until smooth. Transfer to the covered container and refrigerate for up to four days.

Sautéed Greens and Beans

Today was one of those jam-packed days where you're busy from the moment you wake up until the moment you close your eyes. Happy Monday!

When I got home from work, I had exactly thirty minutes to make a quick meal before I had to leave for a group meeting. This dish was warm, satisfying, and quick enough to get me out the door. Since I was in a time crunch, I used canned beans, but you can always cook your own, which is fresher and contains less sodium.

Adapted from Local Bounty: Seasonal Vegan Recipes

1 tbs olive oil
1 onion, diced
2 cloves garlic, minced
1/2 teaspoon salt
4-6 leaves of kale, mustard greens, or collard greens, trimmed and sliced
2 cups of beans (pick your favorite, I just happened to use cannellini.)
1 tbs vegan Worcestershire sauce

Heat the olive oil in a medium skillet. Add the onion, garlic, and salt. Cook on medium-low heat for about 5 minutes, or until onion is translucent.

Add the greens a handful at a time, adding more when they cook down. Sprinkle in 2-3 tbs of water if the mixture is too dry. Cook 5-10 minutes or until greens are tender.

Add the beans and Worcestershire sauce and cook for 5 minutes or until it is heated through.