How To make Autumn Quinoa & Butter Beans
1/2 c Quinoa
2 tb Margarine
3/4 c Finely chopped onion
1 tb Minced fresh ginger
3/4 c Orange juice
2/3 c -Water
2 tb Honey
1/2 ts Salt
1/4 ts Ground coriander
1/4 ts Ground cardamom
1/8 ts Ground nutmeg
1 c Diced sweet potato
-(1/2" pieces) 1 c Diced butternut squash
-(1/2" pieces) 1 1/2 c Cooked/canned butter beans
-(drained and rinsed) 1/4 c Chopped cranberries
Thoroughly rinse the quinoa by placing it in a large bowl and filling the bowl with cold water. Drain the quinoa and repeat the rinsing and draining 4 more times; set aside.
Melt the margarine in a 2-quart saucepan over medium-high heat. Add the onion and ginger, and cook, stirring, until the onion is softened. Stir in the orange juice, water, honey, salt, coriander, cardamom, and nutmeg; bring to a boil. Stir in the sweet potato and squash; bring to a boil. Cook, uncovered, 7 minutes. Stir in the butter beans and quinoa, and return to a boil. Reduce the heat and simmer, covered, 15 minutes. Stir in the cranberries; simmer, covered, 5 minutes longer. Calories: 345 Total Fat: 6.7 g Protein: 10.8 g Saturated Fat: 1.3 g Carbohydrates: 56.0 g Cholesterol: 0 Fiber: 8.8 g Sodium: 392 mg
Source: Wholesome Harvest - by Carol Gelles (ISBN: 0-316-30735-1) Typed for you by Karen Mintzias
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All bowls serve 2
JERK & HONEY SALMON BOWL
Salmon:
2 salmon fillets
1 ½ tsp jerk seasoning (will vary depending on spice of blend)
2 tbsp. extra virgin olive oil
½ tsp. honey
1 tsp. garlic powder
sea salt & black pepper
Avocado & mango salsa:
1 mango
1 avocado
2 spring onions
½ red onion
1 lime (juice)
sea salt
¼ scotch bonnet (no seeds)
Handful fresh coriander
Black rice:
1 cup black rice (soaked)
1 ½ cup water
sea salt
1 tbsp. furikake
AUBERGINE, CORN & SALSA BOWL
Black bean & cumin quinoa:
1 ½ cup cooked quinoa
2 spring onions
½ red pepper
100g cooked black beans
40g fresh coriander
Cumin dressing:
1/3 cup extra virgin olive oil
½ lime (juice)
½ tsp. cumin powder
1/8 tsp. cayenne pepper
sea salt & black pepper
Cherry tomato salsa:
220g cherry tomatoes
1 small red onion
20g fresh coriander
1 garlic clove
½ tsp. chipotle paste
1 lime (iuice)
sea salt
Chilli buttered corn:
2 corn on the cob or 350g corn kernels
1 spring onion
25g butter
½ chilli (vary depending on spice)
20g fresh coriander
1 tsp. garlic powder
sea salt
Griddled aubergine:
1 aubergine
1 tbsp. garlic powder
1 tbsp. cumin seeds
½ tsp. smoked paprika
sea salt & black pepper
extra virgin olive oil
LEMON GARLIC & HERB CHICKEN BOWL
Chicken:
2 chicken breast
1 tbsp. mixed dried herbs
1 tsp. garlic powder
4 chunky garlic cloves
1 tbsp. tamari
sea salt & black pepper
extra virgin olive oil
Herby yogurt:
300g yogurt of choice (I used coconut)
20g fresh mint
20 fresh dill
Salad:
100g cherry tomatoes
1 red pepper
1 green pepper
½ cucumber
½ red onion
80g olives
extra virgin olive oil
sea salt
1 tbsp. lemon juice
1 tbsp. dried oregano
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Tamarind Coconut Salmon Curry (serves 4)
1 red pepper
1 white onion
3 garlic cloves
1 inch thumb ginger
½ tsp. fresh chilli
1 tsp. tamarind paste
400ml coconut milk
1 tbsp. tomato paste
1 tsp. whole cardamom pods
½ tsp. cumin seeds
1 tbsp. curry leaves
Handful fresh coriander
4 salmon fillets
Salt & black pepper
1 tbsp. garlic powder
1 tbps. Tamari
2 tbsp. lime (juice)
Butter bean, Mushroom & Leek Bake (4/6 servings)
700g good quality butter beans
250g mushrooms
1 leek
50g real butter
3 tbsp. plain flour
350ml milk of choice (I used almond)
130g medium or mature cheddar (use 30g for topping)
40g breadcrumbs
1 tbsp. Dijon mustard
A few sprigs thyme
2 tbsp. tamari
Salt & black pepper
1/8 tsp. nutmeg
1 tbsp. mixed dried herbs
Extra Virgin Olive oil
Lamb harissa meatballs (makes 14 small balls/ serves 4)
Meatballs
400g lamb mince
1 tbsp harissa paste
30g fresh parsley
10g fresh mint
3 dried apricots
1/2 white onion
2 garlic cloves
Salt & black pepper
1 egg
1/2 cup breadcrumbs
1 tbsp garlic powder
Sauce
2 garlic cloves
1/2 white onion
1 tsp. Harissa paste
1/4 tsp. coriander seeds / powder
500g passata
Salt & black pepper
1 tbsp. Sweetener
This cozy high protein anti-inflammatory soup is golden
You've heard of golden milk, but what about vegan golden soup!
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★Recipe ★
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Timestamps:
00:00 How to make Vegan Golden Soup
3:52 Vegan Golden Soup Finished
4:00 How I started to warm up to soup
5:00 Golden Milk elevated
5:37 Why these vegetables make this dish
6:35 Swapping Red Curry Paste
7:16 What to do if you don’t have a high speed blender
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So Much HEALTHIER and EASIER than MASHED POTATOES You'll Make Them All the Time!
Once I learned to make this mashed butter beans recipe, I serve it often with a piece of grilled fish and some sauteed veggies for an extra quick and healthy dinner on the weeknights. Such an easy pantry solution, one jar and done!
INGREDIENTS
2 cups (one jar) of butter beans
1/4 cup extra virgin olive oil and a little extra for prep and drizzle
2-3 springs of fresh rosemary
Salt to taste
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By the age of 6, there was early evidence that food would play an important role in my life. Practicing penmanship and kitchen creativity, I co-authored my first recipe, “Ham Slam”, with one of my older siblings. It had all the makings of a classic 1960’s American kitchen treasure, featuring gourmet ingredients like Campbell’s cream of celery soup and Durkee’s canned French Fried onion rings. It’s no wonder my culinary career promptly took a diversion until around the age of 40.
But spending years as an executive in the business of marketing brands such as Apple, Microsoft, and Sony Pictures didn’t snuff out my lifelong passion for travel, food, and wine. I eventually found my way back to my culinary roots when I turned my attention to studying technique at Cordon Bleu Paris, exploring new foodie concepts around Europe and documenting them in words and pictures.
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In the process, there was one more thing I learned. Despite the explosion of global cuisines in restaurants all across the U.S., you can’t fully experience the wide world of flavor all from your own backyard, Toto.
Following that thought put me and my partner, George on a plane to Alicante Spain in 2014 where we have lived ever since. Our mission is to explore the aromas, ingredients and collective imaginations that are all part of Spain’s vast culinary heritage.
Quinoa Salad – Bruno Albouze
Healthy, nutritious, and damn good!
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