FLOURLESS WHITE BEAN & VANILLA BEAUTIES!

These babies are flourless, gluten, dairy and refined sugar free! These are get down good cupcakes for the heart.  They are made out of white beans, seriously! The best part about these cakes is that they are totally budget-friendly, they are easy to make and  you will feel great while you are eating them AND after!

Whatcha’ Need:

1 cup of left over white beans OR 1-15 ounce can of unseasoned EDEN white beans-in a BPA free can

(Eden is the only bean company to use BPA free cans and kombu sea veggies which add trace minerals and selenium – a major ingredient that fights cancer and boosts the immune system!)

5 large eggs

1 tablespoon pure vanilla extract or one whole vanilla bean

1/2 teaspoon sea salt

4 tablespoons of earth balance butter (organic soy free ) or unrefined coconut oil ( or a mix of the two is what I do, that way you don’t get so much of a coconut taste )

1/2 cup brown rice syrup or honey

6 tablespoons unsweetened cocoa powder or organic baking  cacao can be added to turn them “chocolate” or keep them “vanilla” by omitting this ingredient

1 teaspoon aluminum-free baking powder

1/2 teaspoon baking soda

Preheat oven to 325.  Drain and rinse beans in a strainer. Shake off excess water or pat dry with paper towels.  Place beans, 3 of the eggs, vanilla, and salt into blender or food processor. Blend on high until beans are completely liquefied. No lumps! Whisk together cocoa powder (if making chocolate option), baking soda, and baking powder and set aside. Beat butter and/or oil with sweetener until light and fluffy with a hand-mixer and add remaining two eggs, beating for a minute after each addition.

Pour bean batter into egg mixture and mix with hand-mixer. Finally, stir in dry baking soda and powder mixture and beat the batter on high for one minute, until smooth. Pour into cupcake tins almost to the top and bake for 25-30 minutes.  Frost them with COCONUT WHIPPED CREAM! See recipe below. Also, for BEST flavor, let cupcakes sit over night before frosting. These cakes will not have a hint of beaniness after letting it sit for eight hours. Try them and let me know what you think!

Coconut milk makes just as thick and rich whipped cream as whipping cream, if not more! And the only different in preparation is to remember to put the coconut milk in the fridge long enough to chill.

An additional plus is that whipped coconut cream does not break down the way dairy does. This whipped cream can be covered and stored for up to a few days without separation taking place. That alone makes it a better option in my book!

Whatcha’ Need:

• 1 Can Coconut Milk (14 ounces)
• 2 Tbs Organic Powdered Sugar
• 1/2 tsp Vanilla

Whatcha’ Can Add:

• 1 tsp Matcha or
• 1 Tbs Cocoa Powder or
• 2 Tbs Pomegranate juice

Whatcha’ Do:

1. Set can of coconut milk and mixing bowl in the fridge overnight
2. Set beaters in freezer for a few minutes before you begin
3. Open can and remove all the solid coconut cream (leaving about 1/4 can of coconut water)
4. Mix cream in chilled bowl, with chilled beaters until fluffy (3 minutes or so)
5. Mix in powdered sugar and/or any other flavoring
6. Use right away or cover and keep in the refrigerator for up to 3 days

At the first Noble Food Makeover the menu was black-eyed pea croquettes, a vegenaise dressing with turmeric & dill, fresh spinach salad and miso soup. My goal was to reintroduce foods that everyone’s ancestors had a relationship with – black eye peas are a southern staple, well were until recent.  Now they are found typically only on New Year’s Day and usually poured from a can.  In the American South, eating black-eyed peas and greens (such as collards) on New Year’s Day is considered good luck: the peas symbolize coins and the greens symbolize paper money.

Peep this scrumptious recipe ya’ll with the dipping sauces! Happy New Year! Enjoy!

BLACK-EYED PEA CROQUETTES

I LOVE these and so did everyone at my first Noble Food Makeover and everyone else I have made them for, they are a HIT! Try them for your New Year’s menu this year!

Whatcha’ Need:

2 cups black-eyed peas, soaked overnight in spring water

½ tsp sea salt

1 tsp shoyu soy sauce

1 tsp ground cumin

2 cups safflower oil for frying

Place soaked beans in food processor, add salt, shoyu, and cumin. Blend until you get fine shreds of bean, but don’t blend into a pulp. The mixture will be slightly wet but can hold together.

Form palm-sized croquettes with your hands then heat 1-inch of oil in a cast-iron skillet to about 350 degrees. To test the oil, drop in a tiny amount of the croquette mixture. If it bubbles furiously and rises to the top, the oil is ready.

Do not let the oil get so hot that it smokes. You may need to make little adjustments to the heat throughout the cooking process to avoid burning the croquettes. Place 4 croquettes in the oil and let fry for about 4 minutes on each side. Place on paper towel and drain extra oil.

DILL DRESSING – THIS IS OFF THE HOOK GOOD Y’ALL!

I use this on lots of things – salad, tofu schnitzel, fish tacos.      

Whatcha’ Need:

2 cups of Vegenaise – healthy, yummy mayonnaise alternative with super easy to digest fat

1tbsp of dried turmeric or fresh if using fresh about 2 inches – turmeric fights inflammation

Juice of 1 lemon & you can use some of the zest too!

1 tbsp of dried dill but I prefer fresh so I put about ¼ cup – you can swap dill for cilantro if you want to mix up your flavors!

1 clove of garlic

1tbsp of olive oil

1 tsp of salt & pepper to taste –with digestive dis-ease skip the pepper

Put all this in a food processor or use your hand held wand in a bowl and blend till everything is smooth.

ORGANIC BROWN RICE

Always soak your brown rice the night before with a small piece of kombu seaweed.

Why eat brown rice instead of white?

Well for starters, brown rice has 3 ½ grams of fiber while white rice has less than one! Brown rice also contains nutrients like magnesium, manganese and zinc. White rice has reduced levels of these nutrients, but is often fortified with iron and some B vitamins.  Bringing B’s into our bodies’ aids our nervous system and can help relieve mental depression; filling our plates with food in its natural state is a sure way to regain our healthy selves! I love brown rice and now that I’ve gotten hooked on the full flavor plain old white rice tastes void of substance.  I make brown rice at least once a week. I always make enough of it to last a few days and use it to thicken sauces. This staple makes mealtime cake- I always have a strong base to build with!

POT-BOILED BROWN RICE

Whatcha’ Need:

1 cup brown rice (short or
long grain or brown basmati)

2 cups boiling water

1 pinch of sea salt

For larger batches, use less water: 3 cups rice with 5 ½ cups water

Wash the rice by swirling it in a bowl of cool water. Drain in a large, fine-mesh strainer. Pat with a paper towel to remove excess water. Then place the rice in a pot with a snug-fitting lid. Add water & salt, and bring to a boil. Cover and simmer – without stirring or lifting the lid – for 50-60 minutes. Relax… dinner is cooking itself.

PRESSURE-COOKED BROWN RICE

Whatcha’ Need:

2 cups short grain brown
rice

3 – 3 ½ cups water

1/8 tsp sea salt

Wash the rice and drain in a strainer (as in recipe above). Place in pressure cooker with water and salt, and start on  medium-low heat for 20 minutes. Then, turn the heat up to high briefly until pressure valve jiggles. Put a flame spreader under the pot to keep from burning rice on the bottom. Reduce the heat to a simmer and cook for 40 minutes (1 hour total).

RICE-COOKER BROWN RICE

Whatcha’ Need:

Pour oil in cooker

1 cup brown rice (short or long grain or brown basmati)

2 cups boiling water

1 pinch of sea salt- last 10 minutes of cooking

This rice cooker has saved my life! When I don’t have enough time to stand over the stove, I sho’ do love this little machine.  When making brown rice, be sure to add enough water. If you didn’t and the rice isn’t soft enough, just add  more water and re – run the cycle.  I also add sesame or olive oil and a pinch of salt before starting the rice  cooker.  Since brown rice requires the most water, place a kitchen towel on top of the lid when making a full pot, so that the steam doesn’t spray everywhere.

*If you are in the midst of digestive distress be sure to cook your rice to almost porridge – the softer it  is, the easier it is to digest.  The first 3 months of my digestive distress, I ate my almost all of my grains this  way.

I’m all about FOUNDATION FOODS – meaning grains, beans and veggies – these are the foundation that I have built my NEW and improved healthy body with.  The perk is that when ever I have made one or more of them I’ve got something to stand on for the next couple days, i.e. I can build a quick meal using them as left overs.

The other night I knew I needed some serious MEE food, I went through the cupboards and fridge determined to create with what I had – I like to use my groceries and therefore keep a minimal amount in the house, only shopping once we hit the need point – this keeps my market  bill down and me creative!

So here is what I made:

Quinoa, Carrot, Kale, Kombu, Mushroom Pilaf

Whatcha’ Need:

1 cup of Quinoa soaked for 15 minutes with 3 inch piece of kombu seaweed

4 cups of chopped kale

1/2 cup of any type mushrooms

1/2 cup of thin matchstick chopped carrots

1/4 large sweet onion

4 cloves of garlic minced

2 tomatoes chopped into small pieces – not tiny.

1/4 cup of olive oil

1 tsp of salt – optional

1 tbsp Braggs Organic Sprinkle seasoning – yum!

I use my WOK, as it is my most favorite pan to cook with.

Watcha’ Do:

Heat your wok, add 2 tbsp of your olive oil, garlic, onions, mushrooms and quinoa.  Move everything around in the pan toasting the quinoa and mixing the flavors for about 3 minutes.  Add in chopped and washed bite size kale, tomatoes, carrots, chop kombu small & add in, then and bragg seasoning.  Add the rest of your olive oil, blending it all nicely, then add 2 cups of water bring to a boil then lower the heat to low and cover.  Adding your salt 8 minutes before everything is cooked.  It takes about 30 minutes or less for the quinoa to cook.

I served it with Tofu Schitzel.

LEFTOVERS!!!

Gluten Free Dairy Free

Quinoa Croquettes!

My kids call ‘em crunchy patties and LOVE ‘em!!!!!!!!!!!!!!!!!!

These are great with soup and salad!

Whatcha’ Need:

It depends how much quinoa pilaf you have left over- I used 2 cups worth

1 egg

1/2 cup of rice yeast free, gluten free, dairy free bread crumbs. You can use regular bread crumbs if you are not gluten free.

1/4 cup of olive oil

Watcha’ Do

Whip your egg, mix in your quinoa pilaf and add 1/4 of your rice bread crumbs.  Make patties much like you do hamburgers.  On a small plate sprinkle a layer of bread crumbs as you will be dredging/dusting your patties on both side then placing them in the hot olive oiled skillet. About medium heat brown both sides and place on a napkin.  If the skillet drys out add more oil.

Check it out, Quinoa and Mee on Fox Mornings!!

Whatcha’ Need:

1 cup of quinoa

2.5 cups of water

1/4 of a chopped onion

2 cloves of garlic chopped

1 tsp. of olive oil

pinch of salt

a small piece of Kombu seaweed – it expands.

*If you don’t have a rice maker use a regular dutch oven or small soup pot.