Delicious Rice/White Bean/Kale Dip

This uniquely flavored dip is based on a white bean dip recipe I found online and modified.  This dip is unbelievably healthy for you, yet it is absolutely delicious... hence the name!  Beans and rice each contain what are called "incomplete proteins", but by combining them you make a complete protein which your body can readily use.  Kale and Rainbow/Swiss Chard are both nutrient packed dark leafy greens which strengthen the immune system and keep our bodies purring.  Combine that with lime juice (cleansing) and raw garlic (daycare.. bring it on!) and you have this amazing yummy dip that might just make you live to be 100!  That's my goal anyway....  ;)

What's special?

-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free, Dairy-Free, Nut-Free.

-Contains true whole grains (rice mix), lentils, and white beans for a complete protein.

-Raw garlic and lemon cleanse and strengthen immune system.

-Kale is a superfood for the immune system and will make your skin glow!

-Low in fat.

-Very high in fiber.

-A super quick and balanced meal in a bowl if you combine 1 cup with a can of tuna, tempeh/tofu or leftover chicken!

-Family sized recipe.

-Keeps in fridge for up to 6 days.

Sara’s Delicious Rice/White Bean/Kale Dip

Ingredients:

3 cups cooked mixed rice/lentils 

(I use a brown/wild rice blend (2/3c)  and (1/3c) lentils with 3 cups water.  Bring rice, pinch of salt/pepper to a boil, simmer on low for 15 minutes, add lentils and cook for another 25-30 minutes.)

2 (14 oz) cans or 3 cups white beans (cannelli, navy beans, great northern beans), drained and rinsed

2 TB fresh thyme, chopped 

4TB fresh basil, chopped 

8 TB fresh lime juice (3 limes juiced with a large spoon) 

2 TB extra virgin olive oil

2 TB (8 cloves) raw crushed garlic.

1 TB sea salt

1 tsp pepper

4 cups kale (1 large bunch), steamed and finely chopped (stems removed, steamed for 3 minutes.) 

2 cups swiss/rainbow chard (1 large bunch), steamed and chopped (use stems, just chop off very bottoms- steam stems first then add leaves 2 minutes later, steaming for 1 more minute.)

Preparation:

Cook rice and lentils according to instructions above.  Steam kale and swiss chard.  Combine beans, thyme, basil, lime juice, olive oil, garlic, sea salt and pepper in blender until mixed.  Add 3 cups warm rice/lentils and blend again until you can't see rice grains anymore.  Remove half of mixture and place in medium bowl.  Add 1/2 of the rainbow/swiss chard (1c approx) and 1/2 of kale (2c approx) to blender and mix well.  Pour this mixture into a large salad bowl, refill the blender with the other half of the dip, add remaining kale and swiss chard and blend well.  Combine both batches of dip in the large bowl, mix well, transfer to storage containers and refrigerate (preferably glass containers to keep it fresh for longer).  Can be served hot or cold.  Keeps for 6 days in refrigerator.

Serving Ideas:  Serve as a dip with whole grain rye crackers, wholemeal rye bread, or raw vegetables (zucchini, carrots, cucumber, green beans).  Use as a topper for tempeh, tofu, left-over chicken or fish.  Use as a spread for sandwiches or lettuce wraps.  The usual dip drill....!

Preparation time:  1 hour 20 minutes (including 50 minute rice cooking time)

Yield: Approx. 9 cups

Sara's Tangy Guacamole

This guacamole recipe is a bit of an oddity, but it is SO good.  Goes so nicely with so many different things. Tomato paste gives it an unexpected edginess.

What's special?

-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free, Dairy-Free.

-Contains raw garlic and red onion to fight off those cold bugs before you can sniffle!

-Avocado is a super healthy fat source if used in moderate portions (1/2 avocado = 1 TB oil = 15g fat)

-Quick and easy to make and delicious with crackers.

Sara’s Tangy Guacamole

Ingredients:

2 ripe avocados (turning dark and very soft on outside)

1c diced red onion

4 cloves garlic, pressed

juice of 1 lime (halve lime, use spoon to twist juice out for maximum yield)

1 heap tsp sea salt

3/4tsp fresh ground pepper

1 can tomato paste(5.5oz/156ml)

Preparation:

Halve avocados, remove pit then quarter them for easy peel removal.  Place avocado quarters, lime juice, garlic salt and pepper in a medium bowl and mash with a fork until you reach a creamy consistency.  Add onion and stir in.  then with a large spoon, drop the tomato paste into bowl in three scoops, mixing in gently each time as to have swirls of red and green in your bowl.  Be careful not to overmix as it will turn into a weird brownish colour... but don't worry if you do because it still tastes amazing!  Transfer to serving/storage bowl, chill and serve.  This keeps in the fridge for 4-5 days and tastes much better after chillin' like my brother for a day!

Serving Ideas:  Serve as a dip with whole grain rye crackers, wholemeal rye bread, or raw vegetables (zucchini, carrots, cucumber, green beans).  Buy dry pressed cottage cheese cubes and slice into 1 inch cubes, top with guacamole for an unusually delicious lunch.  Use as a spread for sandwiches or lettuce wraps.  Give yourself a facial... just kidding!

Preparation time:  15 minutes

Yield: Approx. 2 cups

Coming Soon.. Indian Style Eggcakes!

Hello!  Well somebody got busy and stopped blogging... but she's back with lots of new ideas!  A taste of what's coming soon:  Indian Style Eggcakes, if I may call it that, having not yet worn a sari!  So low in fat, high in protein, incorporating the infamously anti-inflammatory turmeric and super quick to whip up!  Stay tuned... and in the meantime eat this!

http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html

Nori Sandwich Rolls

Coming soon...

Cumin Spiced Hummus

What's Special?

-Sugar-Free, Gluten-Free, Egg-Free, Dairy-Free, Nut-Free, Corn-Free.

-Chickpeas are an excellent source of complex carbohydrates (help stabilize blood sugar) and protein.

-High in Fiber (5g per 1/2c)

-Low in fat (this recipe is.. most hummus you buy is high in fat compared to protein content).

-Make-ahead and keep in fridge for up to 5 days.

-A quick healthy lunch if served with whole grain bread or quinoa/rice crackers, veggies and maybe some leftover chicken or canned tuna!

CUMIN SPICED HUMMUS

Ingredients:

-1 can organic "Eden" chickpeas (398ml), including all juice except for 2TB.

-2TB  tahini

-1 tsp toasted sesame oil

-juice of 1 lemon

-2 to 4 large cloves garlic, crushed (depending on your sensitivity!)

-1.5 tsp sea salt

-1/4 tsp pepper

-1 tsp (heaping) ground cumin +1 tsp garnish 

Preparation:

Combine all ingredients in blender and blend until well mixed but still fairly grainy (that's how I serve it) - about 30 seconds on medium.  Garnish with freshly ground cumin (and you can toast it very quickly before blending in a dry pan on medium heat for about four minutes or until slightly browned/fragrant).

Serving Ideas:

Serve as a dip with whole grain rye/rice/quinoa crackers, pita or wholemeal rye bread and raw veggies (zucchini, carrots, green beans, broccoli, cauliflower).  Combine with tofu, left-over chicken or tuna for a complete meal.  Use as a spread for sandwiches or on scrambled eggs.

Preparation time: 10 minutes

Yield: Approx 2 cups.

FYI:

I use all of the juice from the "Eden" canned chickpeas because it is low in sodium and combined with kombu which helps our bodies digest the beans without distress.  Normal canned chickpeas can be very high in sodium (I've seen up to 650mg per cup... the daily recommended limit of sodium is around 1600mg) and the juice in the can contains a lot of that salt.  If you can't find "Eden" chickpeas, use regular canned chickpeas but drain and rinse well in cold water before blending, and add 1/3c water to this recipe, adjusting to your desired consistency.  You can also boil your own chickpeas ahead of time in large portions then freeze in 1 3/4c portions to use in this recipe.

Sweet Apple/Flax Oil Salad Dressing

What's special?

-Sugar-Free, Gluten-Free, Egg-Free, Dairy-Free, Nut-Free, Corn-Free.-Excellent way to include flax oil (you won't believe how good it is for you!) in your diet.. and super tasty!

-A quick and easy complete meal when combined with soy beans, chicken, tofu or beans!

-Make-ahead dressing that keeps for 10 days in the fridge.

Sweet Apple/Flax Oil Dressing on Mixed Greens with Goat Cheese

DRESSING (can be doubled)

Ingredients:

-7 TB freshly squeezed lemon juice

-4TB Cold-Pressed Flax Oil

-2TB (heaping) Apple Butter

-heaping scoop* stevia extract (*NOW brand pure stevia powder has a tiny scoop included - or you can use regular sugar or honey to taste) 

-pinch salt and pepper

Preparation:

Combine all ingredients in a small blender or magic bullet type mixer and blend on medium/high for about 30 seconds.  This technique produces a nice thick consistency dressing that keeps well in the fridge for up to 10 days.  Just pull out the pre-made dressing and whip up a crowd pleasing salad in no time!

SALAD

Ingredients: 

-5 cups mixed greens 

-chopped red or green onion

-1 to 2c various chopped vegetables of choice (carrots, raw green beans, green onion/red onion, raw broccoli)

(optional)

-herbed goat cheese (how ever much you'd like)

-1/2c dried cranberries or raisins 

-3 to 4 TB poppy seeds/hempseed/ground flax seed

Preparation:

Combine all vegetables, dress generously and toss to coat well.  Add goat cheese and cranberries/raisins.  Toss again and garnish each bowl with whatever kind of seed you choose.  You can vary it up to include soy beans or chicken for protein, or cooked whole beans(I use organic "Eden" canned white/red kidney beans or any others).  Point is that having the dressing made in the fridge makes it very quick to whip up a healthy and complete meal!

FYI:

Apple butter is a natural reduction of pure cooked apples which you can purchase at most health food stores, or the bulk emporium if you are in Toronto.  Check the label to be sure that apples are the only ingredient!  Also, stevia is a health food store purchase.  "NOW" brand of pure stevia powder extract is what I use and, unlike many other brands of stevia, this has no additives and no gross after-taste.. and no calories or impact on blood sugar which is ideal for diabetics. 

Raw Spinach Dip

Well it's summertime, dips and veggies and salads are SO on the menu.  For those who have husbands or kids who won't eat spinach, this RAW spinach dip is so delicious they'll want seconds, guaranteed.  Money back guarantee.  ;) Pretty fast to make too...but stock up on the fresh basil first!

What's special?

-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free, Dairy-Free.

-Contains ground flax seed for increased fiber.

-Avocado is a super healthy fat source.

-Raw spinach is a tricky one to prepare in an appealing way, and 1/2c dip = a bowl of spinach salad.

Sara’s Raw Spinach Dip

Ingredients:

1/2-2/3c Tahini

1 medium red onion, chopped into medium pieces

1 medium avocado, peeled and quartered

juice of 1 lemon (1/3c)

juice of 1 lime (1/4c)

5 or more cloves garlic

4-6c packed raw spinach (after rinsing and spinning dry)

1 1/4c fresh basil leaves, rinsed and spun dry

3TB freshly ground flax seed

1 1/2 TB sea salt

Preparation:

Blend first 7 ingredients in blender until smooth.  Then add spinach and use a spoon to press it down toward the blade and mix slightly before blending gain.  Blend only until spinach is mixed in, then add basil, ground flax seed and salt.  Blend briefly to thicken the dip.  No one will guess they are eating the famously healthy flax seed in this fabulously delicious dip!  Keeps in refrigerator for 5 days.

Serving Ideas:  Serve as a dip with whole grain rye crackers, wholemeal rye bread, or raw vegetables (zucchini, carrots, cucumber, green beans).  Mix with chopped boiled eggs to make egg salad (or use tofu, left-over chicken).  Use as a spread for sandwiches or lettuce wraps.

Preparation time:  15 minutes

Yield: Approx. 5 cups