Food

The versatility of white beans shines through in this dish, which employs them in two different ways: simmered and then roasted until crispy. The beans crown luscious sweet potato, flavoured with sage and thyme, heaped high on crispy tortillas. Not only do the beans provide a good source of protein, but the fibre in this dish provides 57 percent of our recommended daily value, along with healthy amounts of iron and potassium. Rinse your beans Rinsing beans before you use them will help remove any salt. Even if you are using no-salt-added beans, rinsing the beans will prepare them for you to infuse your own flavours into them.

This take on “Texas Caviar” with the addition of quinoa lends an added punch of protein. It’s full of antioxidant-rich red vegetables and is a great source of iron, potassium, and dietary fibre. Savour it like a salad, spoon it over tacos, or scoop it like salsa; the variety of textures, flavours, and subtle spice makes this a party-perfect dish. Use those stems Cilantro stems are edible and, more importantly, highly flavourful—so don’t throw them out. Make sure they are well washed, as they can be sandy. Avoid any tough stems at the bottom of the plant, but use the tender part of the stem and chop it up, just as you would with the leaves.

This rich bean dip is delicious warm or cold. It’s also a good source of protein, iron, and potassium. A single serving of this dip will help Dad get 19 percent of the recommended daily value of dietary fibre. Dried pasilla peppers impart a smoky, earthy fruitiness balanced with mild spice from a hint of hot paprika and cayenne. And those canned tomatoes add a nice hit of lycopene to an already healthy dish. Epazote (Eh-pah-zo-tay) Epazote has a history of use as a medicinal herb throughout Latin America and is a frequent ingredient in bean dishes because of its antiflatulent properties as well as its pleasant aromatic taste. Its flavour has no direct comparison but is reminiscent of oregano, tarragon, or licorice. There is a pungency to the scent, which some have described as having notes of kerosene, but it imparts a pleasing, earthy, and herbal quality to dishes. Dried epazote added to beans can help reduce their gas-causing properties. Epazote contains saponins, which can be toxic in copious quantities, so sparing use is recommended. Look out for it at specialty culinary stores. If you can’t find it, try cilantro, fennel, or oregano.

Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.

A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavour. Try it with a creamy plant-based cheese on top, or goat cheese for non-plant-based eaters. Mix and match Use this recipe as a guideline. Add in your go-tos such as chopped walnuts or hemp hearts, pitted sliced dates, roasted cauliflower, and crumbled feta (plant-based, if desired).

This versatile vegan option tastes so good, it might just become Dad’s new favourite. By roasting black beans in advance, your burgers will be infused with a ton of extra flavour and a firmness that plant-based burgers often lack. High in fibre and protein, this burger packs a nutrient-dense punch without compromising on flavour. Switch it up Use this black bean patty to make a traditional-style burger, or break it up and use it as a topping for tasty nachos. You can also serve it with a soft poached egg nestled on top for a delicious (non-vegan) savoury breakfast with a kick.

Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.

This plant-only recipe may look like it required a lot of fuss, but it comes together easily. Tender zucchini is loaded with a hearty and satisfying bean mixture and then finished off with a drizzle of cheesy tasting sauce. What’s nutritional yeast? Not to be confused with brewer’s yeast or the active dried yeast used to make bread and pizza crust, nutritional yeast is a deactivated form of a micro-organism that is dried into flakes with an abundance of naturally occurring glutamate. Glutamate is an amino acid that interacts with specific taste cells in the tongue to unleash an umami, cheesy wave of flavour. Blend it with silky tofu and some seasonings and … bingo … vegan cheese sauce.

This soup is an easy fix for any occasion. The beauty of it is that you can easily substitute a few items without compromising on flavour. Can’t find fire-roasted tomatoes? Add a generous pinch of smoked paprika. Gluten free? Substitute grains with quinoa or rice. And use any combination of stock with water. It’s a meal in a bowl for a hearty fall lunch or supper.

This burger is a longevity powerhouse. Loaded with beans, greens, sweet potatoes, and pepitas, it’s the perfect example of a blue zones-inspired twist on a classic American comfort food.

It is truly amazing what you can do with a couple of cans of beans. Their versatility was unveiled to me when I visited a friend who had just returned from a trip to Sardinia; she told me about a meal she had enjoyed in a simple taverna on the beach one summer’s evening. She wanted to recreate it in her kitchen back in London with me, so we did—and I have to thank her for this magic recipe. Flageolet beans are a member of the haricot bean family; they are picked before the beans are ripe and retain their green color, and they are even more flavorful than a regular cannellini or haricot bean. You can buy them pre-cooked in cans in most grocery stores, or you can substitute with butter beans or any other white bean you like.

Pesto is delicious and often paired with pasta. But there are many other tasty ideas. Drizzle pesto over oven-roasted vegetables, swirl in a soup, or spread over bread and layer with sandwich toppings. We’ve compiled this insanely delicious pesto and drizzled it over a salad, then topped it with a poached egg, halloumi, or tempeh. The secret to this great pesto is in the nutrient-rich kale stems. Tip Looking to go fully vegan in this recipe? Switch out Parmesan with nutritional yeast and serve pesto drizzled over pan-fried tempeh burgers.

I find vegan pastry particularly hard to master without the use of vegetable shortening, vegan margarine and the like. I stay away from these ingredients, and an oil-based crust can be a tricky, messy beast. I skip the whole thing here and just slice sweet and regular potatoes into thin coins, fan them out on top of this vegetable and bean pot pie and roast them until crispy and crust-like. The result has all of the effect of a traditional pot pie with much less effort.

I find vegan pastry particularly hard to master without the use of vegetable shortening, vegan margarine, and the like. I stay away from these ingredients, and an oil-based crust can be tricky, messy beast. I skip the whole thing here and just slice sweet and regular potatoes into thin coins, fan them out on top of this vegetable and bean pot pie, and roast them until crispy and crust-like. The result has all of the effect of a traditional pot pie with much less effort.

This dinner-worthy salad is a feast of appetizing textures and flavours. Peaches provide sweetness, while beans deliver satisfying protein and fibre. Sweet and fiery at once, habit-forming Peppadew (sweet piquanté) peppers can be found in most deli sections. Or substitute them with roasted red pepper. If you’re not a fan of goat cheese, feta will work here too. Make and take To turn this salad into something you can bring along for workday lunches, consider stuffing into jars. Simply divide dressing among wide-mouth jars and pile in beans, cucumber, peppers, peaches, greens, goat cheese, and pumpkin seeds, in that order. Seal shut and chill for up to three days.

Bright pink and subtly sweet, this cream soda-inspired infusion is bursting with vanilla flavour. It makes the perfect treat on a hot day. Pitting cherries doesn’t have to be a messy chore. Remove cherry pits almost effortlessly by pushing a drinking straw down through the top of the cherry. This will push the pit out of the bottom.

Kick up your lunch routine with these open-faced sandwiches that feature fetching stacked colour contrasts. More proof that basil and tomato are a dynamic duo. Eating toast was never so exciting. Dry Matter When nature gives you fresh sun-kissed basil in spades, consider drying some for use in cooking when the winter chill returns. Use kitchen twine to hang a bunch by the stems in a sunny location with good air circulation until the leaves crumble when pressed between your fingers. Pulverize the leaves using a mortar and pestle or food processor, and store in a cool, dark place for up to six months.

Egg, cleverly baked inside an avocado and then adorned with colourful salsa, makes it feel like you’ve headed out for a fanciful brunch without leaving the comfort of your own kitchen. In fact, this meal works perfectly for breakfast, lunch, or a weeknight dinner. To keep each avocado half more level so less egg white seeps out onto the baking sheet, try folding up some parchment paper and placing it under the stem end of the fruit. Cold shoulder Soaking raw onion in cold water for about 15 minutes helps reduce some of its bite without sacrificing the great crunch. Try the same trick for onions to be used in salads.

A perennial party favourite gets a makeover with this white food trifecta. Instead of mayonnaise, probiotic-packed yogurt and protein-rich white beans create a creamy base. Topped with sticky caramelized onions containing a variety of compounds to scavenge free radicals, this dip will please both the epicure and the healthy chef in you. Tip: White beans can be replaced with chickpeas for a new spin on the classic hummus.

White beans offer dairy-free creaminess, protein, and richness to these crostini. Served with a side salad, these crostini could even be presented as a part of a light Mother’s Day lunch. 1 organic whole grain or gluten-free ciabatta loaf, cut into 12 - 1 in (2.5 cm) slices 2 Tbsp (30 mL) extra-virgin olive oil, divided 1 clove garlic, halved 1 - 15 oz (415 g) can white beans, drained and rinsed 1 cup (250 mL) arugula Zest of 1 lemon 1 Tbsp (15 mL) lemon juice 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground black pepper Place oven rack in centre position. Preheat oven to 350 F (180 C). On large, rimmed, parchment-lined baking sheet, arrange ciabatta slices and brush with 1 Tbsp (15 mL) oil. Bake until bread is toasted, about 8 to 10 minutes. Allow to cool for 5 minutes before rubbing each slice with garlic. Discard any remaining garlic. Transfer to serving platter. In medium bowl, toss beans, arugula, lemon zest and juice, salt, pepper, and remaining 1 Tbsp (15 mL) oil. Top toast with bean mixture and serve immediately. Serves 12. Each serving contains: 104 calories; 4 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 16 g total carbohydrates (0.4 g sugars, 2 g fibre); 174 mg sodium source: " Craving Crostini ", alive #391, May 2015

These scrumptious pita pockets provide 76 percent of the recommended dietary allowance (RDA) for vitamin C and half of our daily requirements for calcium. Incorporating these tasty sandwich alternatives into your meal plan will do your body good. 1 - 5 oz (140 g) can sockeye salmon, drained 1 cup (250 mL) plain yogurt 1 medium red pepper, chopped 2 small spring onions, finely sliced 1 large tomato, chopped 1 cup (250 mL) canned kidney beans, drained and rinsed 2 garlic cloves, roasted and diced finely 1 tsp (5 mL) ground cumin 4 small organic whole wheat pita breads 4 oz (112 g) soft goat cheese or feta, crumbled 1/2 cup (125 mL) alfalfa sprouts or pea shoots, for garnish In large bowl, flake canned salmon with a fork. Add yogurt, chopped vegetables, beans, garlic, and cumin. (Note: an extra 1/2 tsp (2 mL) ground cumin can be added if you prefer it extra spicy.) Slice pita bread in half to form “pockets.” Fill pita pockets with salmon mixture. Top with crumbled cheese and alfalfa sprouts or pea shoots. Serves 4. Each serving contains: 409 calories, 35 g protein; 15 g total fat (6 g sat. fat, 0 g trans fat); 35 g total carbohydrates; (7 g sugars, 7 g fibre); 370 mg sodium Dry red kidney beans Lectins are plant proteins found in many fruits and vegetables at low levels. They also occur in varying levels in legumes, but the consumption of undercooked dry red kidney beans poses a special health concern. Within several hours, unpleasant digestive issues can arise, including abdominal pain, nausea, vomiting, and diarrhea. To prevent these unwelcome side effects, be sure to soak dry red kidney beans thoroughly. Soak beans in 2 to 3 times the volume of water to the amount of beans for at least 5 hours. Discard the soaking water. Boil beans vigorously for at least 10 minutes. Never cook dry red kidney beans in a slow cooker or Crock-Pot as their temperatures aren’t hot enough to destroy lectins. source: " Legume Love ", alive #388, February 2015

Rethink the traditional picnic sandwich with these crowd-pleasing quesadillas, loaded with fall flavour. Filling 4 cups (1 L) peeled butternut squash, cut into small cubes 2 cups (500 mL) finely chopped onion 1 tsp (5 mL) coconut oil or extra-virgin olive oil 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) sea salt 1/2 tsp (2 mL) smoked paprika 1/4 tsp (1 mL) ground cinnamon 1/4 tsp (1 mL) ground black pepper or chili flakes for more heat 2 cups (500 mL) cooked black beans Sauce 1 Tbsp (15 mL) nutritional yeast 1 Tbsp (15 mL) tahini 1 Tbsp (15 mL) water 1 Tbsp (15 mL) apple cider vinegar 1 garlic clove, minced 2 tsp (10 mL) Dijon mustard 1/4 tsp (2 mL) sea salt 6 gluten-free or whole wheat tortillas To prepare filling, preheat oven to 350 F (180 C). On large rimmed baking sheet, toss all ingredients for filling, except black beans. Roast for 30 minutes, until squash is tender. Remove from oven. Keep oven on. Allow squash mixture to cool to room temperature. Mix in beans and set aside. To prepare sauce, whisk all sauce ingredients together. Set aside. To prepare quesadillas, place 6 tortillas on a clean work surface. Divide sauce evenly among tortillas, spreading evenly all over the surface. Scoop heaping 1/2 cup (125 mL) squash and bean mixture on half of each tortilla (there will be leftover filling). Fold tortillas in half, creating a half-moon. Heat large nonstick skillet over medium heat. Working with 1 quesadilla at a time, cook on first side for 4 minutes until crispy. Carefully flip and cook on second side for 3 to 4 minutes, until crispy. Transfer to cutting board, cool slightly, slice in half, and place in glass container for transport. Repeat with remaining quesadillas. If you have a panini press, this will also work to cook the quesadillas. After grilling for 5 to 10 minutes, simply transfer panini-pressed quesadillas into resealable containers. This method yields a crispier exterior. Store leftover filling in refrigerator for up to 1 week. Use leftover filling as a simple side dish, toss with pasta, serve in a wrap, or add to Kale Salad recipe. Serves 6. Each serving contains: 272 calories; 11 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 49 g total carbohydrates (4 g sugars, 8 g fibre); 477 mg sodium source: " Picnic of Plenty ", alive #384, October 2014

Serves 2 From the Middle East to the Caribbean, combinations of beans and rice can be found starring in traditional dishes around the world. Researchers have found when this classic pairing is consumed together, the glycaemic response in individuals is reduced more than if rice was eaten alone. Make this dish your own by adding your favourite vegies and flavourings to it. 1 1/2 Tbsp (30 ml) extra-virgin olive oil 1 garlic clove, crushed 1 small red onion, diced 1 medium green capsicum, seeded and chopped 1 cup (250 ml) cooked long grain brown rice 1 cup (250 ml) cooked black beans 1 cup (250 ml) halved cherry tomatoes 1 cup (250 ml) baby spinach 1/2 cup (125 ml) chopped flat-leaf parsley (optional) Heat olive oil in frying pan over medium heat. Add garlic, onion and capsicum; cook until soft. Remove from heat and toss in remaining ingredients. Divide between two bowls and serve. Garnish with parsley if desired. Each serving contains: 1629 kilojoules; 12 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 53 g total carbohydrates (6 g sugars, 12 g fibre); 25 mg sodium source: " Cooking with Diabetes Superfoods ", alive Australia #21, Spring 2014

Serves 12 Roasting the garlic makes it less harsh, and miso and smoked paprika give this dip a flavourful smoky twist. It’s a perfect spread for pita bread and doubles as a great dip for crudités. 1 head garlic 2 tsp (10 ml) extra-virgin olive oil, divided 2 x 400 ml cans of cannellini beans, drained and rinsed 2 Tbsp + 1 tsp (45 ml) miso paste Freshly squeezed juice of 1 lemon 1 1/2 tsp (7 ml) ground cumin 1/2 tsp (2 ml) ground coriander 1/2 tsp (2 ml) smoked paprika 1 plum tomato, seeded and finely diced 1 1/2 Tbsp (30 ml) chopped pitted black olives 3 tsp (15 ml) chopped Italian parsley Crisp crackers and assorted crudités for dipping To roast garlic, preheat oven to 400 F (200 C). Slice top off head of garlic bulb to expose a bit of flesh. Place in small baking dish. Drizzle with 1 tsp (5 ml) olive oil and cover dish tightly. Bake for 45 minutes or until bulb is soft and cloves slip easily from their skins. Pop all cloves from their skins and place in food processor along with cannellini beans, miso paste, lemon juice and seasonings. Drizzle with 1 1/2 Tbsp (30 ml) water. Whirl until smooth, adding a little more water as needed to make it creamy. Taste and add more miso paste if you wish. Spoon into serving dish and top with diced tomato, olives and parsley. Drizzle with remaining olive oil and serve with crackers and vegetables. Each serving (without crackers) contains: 327 kilojoules; 4 g protein; 1.7 g total fat (0 g sat. fat, 0 g trans fat); 12 g total carbohydrates (2 g sugars, 5 g fibre); 379 mg sodium source: " Marvellous Miso ", alive Australia #21, Spring 2014