Food

Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.

For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table. Chunks of crusty bread soak up some liquid to give the casserole a heartier texture. But try to give the precooked casserole some time in the fridge—the flavours will mingle together and the bread will have a chance to soak up some of the liquid. Not into bread? You can replace it with frozen diced hash brown potatoes. For the richest flavour, use half-and-half or whole milk. But you can also use lower-fat milk or unsweetened dairy-free milk if desired. Consider serving with your favourite salsa and/or avocado slices. Protein power: Yes, food inflation has also hit the egg carton, but the orbs are still good-value protein—each large egg supplies about 6 g of complete protein. Beans have been enjoyed by numerous cultures for centuries as an ultra-nutritious plant-based protein that fits into all budgets. Stale mate The crustier or staler the bread, the better. If your bread is fresh and/or flimsy, cut into cubes and bake on baking sheet in 300 F (150 C) oven for 10 minutes.

Pasta with a simple sauce is likely a weekly, even daily, staple in most homes with little ones. This plant-based dish may not include meat, but protein is still high on the list. The puréed cannellini beans add a thick, creamy texture to the sauce, as well as protein. Paired with lentil pasta, this dish will provide flavour and your kids’ daily portion of protein. Sweet fact Did you know that adding a little sweetener to tomato dishes brings out the natural flavour of tomatoes?

This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.

This is a heartier take on a classic dish that typically pairs green beans and almonds. Slivered almonds are accompanied by a little extra spice and a hint of sweetness. The lemon-dressed quinoa pilaf adds moisture to help steam the green beans, while imparting all of its bright flavour. Be sure to select young, tender beans for maximum flavour and a beautiful delicate texture. Parchment package perfection To assemble parchment packets in advance and pack them for travel, cut parchment paper into 4 pieces measuring approximately 20 x 14 in (50 x 35 cm). On large work surface, lay parchment pieces out flat and divide bean mixture among the parchment pieces. Seal packets by folding long edges of parchment toward the centre, rolling, and crimping up edges. If you’re cooking on an open grill, you may prefer aluminum foil, which can be placed directly on hot coals or on the grate of a hot grill. For longer trips, the pilaf and almonds can be made in advance, packed separately, and mixed with beans when ready to cook. Once cooked, this dish is also great served as a cold salad.

A friendly side dish, but with its unexpected sparkle, you’ll be tempted to put it into regular dinner rotation. Resist the urge to stir the green beans often—that’s the key to getting a nice amount of char. Nutrition bonus Green beans are an excellent source of vitamin K, a nutrient linked to lower risk for heart disease. Thrill of the grill To cook and fleck green beans with some nice char, you can also toss them on the grill. Spread them out on the grill grate and heat over medium until tender and darkened in a few places, turning once. Or place them in a vegetable grill basket, which helps prevent any from slipping through the grill grates. Try the same technique with asparagus.

Subbing Middle Eastern dukkah for classic toasted almonds with your green beans is like taking your first international trip (or the first in a long time …) and (re)discovering that there’s a world of flavour out there. Dukkah is a blend of toasted nuts and spices that varies from region to region and home to home, so feel free to substitute pistachios (which you might already have for the glazed oyster mushrooms and caramelized parsnips), almonds, peanuts, Brazil nuts, walnuts, or sunflower seeds for some or all of the hazelnuts, and play with the type and amount of seeds. Dukkah also makes for a crunchy, nutty addition to the persimmon salad. You probably won’t mind that this recipe makes a little extra. Don’t blend your nuts! If you’re using a blender to chop the seeds, you’ll be tempted to use it to crush the hazelnuts, too, but don’t! The blender will grind the nuts to a meal instead of coarse pieces, making for a much less fun texture.

Just as cacao adds depth to mole sauce, it works wonders here too, bringing complexity, richness, and a pleasant, subtle bitterness to this comforting soup. A cool garnish of sour cream and mint provides a stunning contrast. Tip Adding salt to onions as they sauté helps draw out water so onions soften more efficiently.

Here you have Greek green beans in a gorgeous, lush tomato sauce. You’re in for a treat. This recipe was and still is my favorite recipe. There is just something to be said about this combination—how warming it is and the memories that flow through my mind while making it!

Here’s proof that the simplest dishes can be ready to impress. Enjoy for a fibre-packed dinner or an elegant lunch. Go one step further and top with good quality canned sardines or a poached egg. Raise a toast Beyond the toaster, crisp bread in a skillet. Place a generous amount of olive oil (enough to cover the bottom of the pan) in heavy skillet and turn heat to medium-high. When oil is glistening, place bread in pan and heat until golden, 2 to 3 minutes per side. Or place oil-brushed bread slices directly on a grill grate and heat until dark marks appear, about 1 minute per side. You can also toast bread using the broiler setting in your oven.

If a plate of crudités could speak, they would say to this garlicky dip, “You complete me.” Tip: Cool beans When it comes to getting some serious nutritional bang for your buck, navy beans get the gold medal. They’re packed with fiber, protein, folate, magnesium and iron.

Although it may look a little foreboding, don’t be intimidated by cooking octopus; it’s mostly a hands-off process. With a little time and patience, you’ll be rewarded with a stunning octopus antipasto—perfect as a starter or light lunch. Tip While delicious as a salad, this recipe can also become a wonderful sauce to serve over pasta. Warm 1 Tbsp (15 mL) grapeseed oil in large frying pan over medium-high heat and add tomatoes, zucchini instead of cucumber, beans, and a splash of water or white wine. Sauté until warmed through and tomatoes start to pop and release their juices. Stir in octopus and some of its marinade before spooning over spaghetti.

This is a delicious hearty meal in a bowl for lunch or dinner. We stirred kale into this recipe, but any chopped greens will do. Borlotti beans Beautiful climbing borlotti beans, also known as cranberry beans, are immensely attractive and easy to grow. The speed by which they pop out of the soil is reminiscent of a fairy tale. When conditions are right, they can grow a foot a night and peak at an impressive 6+ feet (1.8 metres) tall. They need to be sturdily staked and grown in full sun on the edge of a garden, as their thick foliage can cast quite a shadow that might affect other sun-hungry plants. Perfect for large areas, but also consider a couple of seeds for a patio. They create a great privacy barrier and produce an abundance of beautiful striped beans that can be eaten whole when small. Or let them continue to grow so that, once dried, they can be podded and stored until ready to cook. Tip: If a creamier soup is preferred, before adding tomatoes and kale, give soup a couple of pulses with a hand wand mixer. Cooking garden-fresh borlotti beans Wash and clean shucked beans and place in a saucepan with water to cover 1 in (2.5 cm) above beans. Boil beans gently, with lid ajar, for 1 1/2 to 2 hours, or until tender.

Sometimes the best way to spend a Sunday is making an incredible pot of homemade chili to serve with fresh bread. With each day that goes by throughout the week, the flavors meld, becoming better and better. This recipe requires a bit of effort, but it’s really worth it. Bean there, done that Feel free to change up the types of beans you use. Just make sure the quantity totals around 5 cups of cooked beans and/or legumes before you start. Up in smoke Try adding 1/2 tsp liquid smoke for a smoky depth of flavor.

When you look to Mexico for ingredient inspiration, what you bite into is a sandwich that is shockingly flavourful. Nutritionally speaking, chicken thighs only contain a tad more fat than breast meat, but their extra juiciness is most welcomed come the lunch bell. Look for brands of refried beans that are made without added fats.

With a batch of homemade vegetable broth in the fridge, this delicious and nutritious soup is so quick to prepare that it is a definite candidate for a weekday dinner. You can swap other greens, like spinach or kale, for the chard. This soup tastes even better after being chilled for a day or two.

The best aromatic flavours come from the freshest ingredients. When cooking Italian, look for fresh vine-ripened tomatoes and good quality olive oil. Which beans are best? For best results, use dried beans as they’re firmer and hold their shape better. If time is an issue, substitute canned beans, but be sure to thoroughly drain and rinse them before using. Be gentle when folding them in. A variety of beans Italy is a country rich with beans. You can use many types of beans in this recipe, including Romano, chickpeas, fava, or cannellini—all are great substitutes in this delicious salad. Spike up the flavour with fresh basil and oregano.

This delicious dinner in a bowl is a snap. It pleases all palates and satisfies every age. And ultimately delivers the comfort of healthy ingredients in a single bowl.

Why settle for the same old tuna salad sandwich when serving this iconic midday repast in whimsical bean cups is a surefire way to add the fun back into lunch. Plus, it’s a great way to sneak more nutrient-dense legumes into the diets of all generations of a household. Serve alongside cherry tomatoes. Both the bean cups and tuna salad can be made up to four days in advance, but should be assembled the same day they are being served. Great catch! Choose a canned tuna that comes with a side of sustainability by opting for companies that catch their fish using pole-and-line or trolling methods instead of nets. As a bonus, this tuna is often richer in important nutrients, including mega-healthy omega-3s.

Think of this guise of quesadilla as gussied-up scrambled eggs that don’t require a fork. Serve with sour cream that has been perked up with lime zest or hot sauce. Eaters will appreciate if you also put a bowl of salsa on the table. 1 1/2 cups (350 mL) grated cheddar cheese 1 cup (250 mL) cooked or canned black beans 1 avocado, diced 1/3 cup (80 mL) chopped cilantro 4 large free-range eggs, lightly beaten 1/4 tsp (1 mL) black pepper 2 tsp (10 mL) grapeseed or sunflower oil 1 red bell pepper, thinly sliced 4 cups (1 L) spinach, tough ends trimmed 8 - 7 to 8 in (18 to 20 cm) organic whole wheat or gluten-free tortillas In large bowl, combine cheese, black beans, avocado, and cilantro. In small bowl, lightly beat eggs with pepper. Heat oil in skillet over medium heat. Add red pepper and heat until tender, about 3 minutes. Add spinach and cook, stirring often, just until lightly wilted, about 1 minute. Add red pepper and spinach to bowl with cheese mixture. Add eggs to pan (adding more oil if needed) and cook, stirring often and gently, until eggs are just set, 1 to 2 minutes. Remove eggs from pan and stir into cheese and vegetable mixture. Clean pan and return to heat. Place 1 tortilla in skillet and cook until crispy and dark spots appear on bottom, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with one-quarter of filling. Place crispy tortilla on top and cook for 1 minute. Remove quesadilla from skillet and repeat steps with remaining tortillas. Slice each quesadilla into 4 wedges and serve. Serves 4. Each serving contains: 572 calories; 24 g protein; 31 g total fat (12 g sat. fat, 0 g trans fat); 51 g total carbohydrates (2 g sugars, 10 g fibre); 402 mg sodium source: " Dinner Worthy Quesadillas ", alive #391, May 2015

This colourful salad boasts a wealth of textures and tastes, from juicy oranges to crunchy jicama. The dressing’s unusual spice mix adds further intrigue that will delight guests and family members alike. 4 cups (1 L) green salad mix 2 navel oranges, peeled and diced 1 small red onion, diced 1 cup (250 mL) canned black beans, drained and rinsed 3/4 cup (180 mL) jicama, peeled and diced 1 medium red pepper, deseeded and chopped 3 Tbsp (45 mL) roasted sunflower seeds Dressing 1/4 cup (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) white wine vinegar 1/4 tsp (1 mL) ground cumin 1/4 tsp (1 mL) dried oregano 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground black pepper In large mixing bowl, add well-washed and dried salad greens. Add oranges, onion, beans, jicama, and red pepper. Mix well and divide salad into 4 equal servings on salad plates. Sprinkle sunflower seeds on top of each salad. In separate bowl, mix all salad dressing ingredients and whisk well. Pour an equal amount of dressing on each salad and serve. Serves 4. Pre-soaking tips Dried beans need to be cleaned and pre-soaked before you can enjoy them in your favourite recipes. This helps to break down the complex sugars that can make legumes difficult to digest and also reduces their overall cooking time. In addition, it helps the beans cook evenly without splitting. While lentils do not need to be pre-soaked, you may find they produce less gas when given the treatment. Here are two basic methods for pre-soaking legumes. Traditional method Cover beans with cold, fresh filtered water and soak for 8 hours or overnight. Drain and rinse before cooking. Quick method Place beans in large pot and completely cover with water. Bring to a boil and simmer for 2 to 3 minutes. Remove pot from the heat, cover, and let sit for 1 hour. Drain and rinse, add to your recipe, and cook as instructed. Note: do not add salt or anything acidic to the soaking water as this will halt the “softening” process. Use fresh, filtered, cool water only. Each serving contains: 289 calories; 7 g protein; 18 g total fat (2 g sat. fat, 0 g trans fat); 28 g total carbohydrates (4 g sugars, 7 g fibre); 162 mg sodium source: " Legume Love ", alive #388, February 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

This salad gives you a complete protein by combining rice and beans. It is my version of what was “Micheline’s rice salad” when I was a little girl, but to this day, no one in my family remembers who Micheline is. The salad, though, is memorable!