Author: Peggy White

 

I realize this one is a bit different as the base is made with kidney beans.  The recipe came about because I had a cup of beans which needed to be used up and I also felt like something sweet not savoury.  Over the past few months, I’ve been tweaking things and this is the final result.  It’s surprisingly good!

Double Chocolate Cookies

Makes 24 cookies

Ingredients

1 cup kidney beans

1 cup dates (softened in hot water for 10 minutes if hard)

1 large banana

3 tbsp ground flax seeds

3 tbsp hemp hearts

1/3 cup cacao (or cocoa)

1/2 quinoa flour 

1/3 cup chocolate chips (or sub chopped nuts, goji berries, cacao nibs, etc.)

Instructions

Preheat oven to 350 degrees and line a baking sheet with parchment paper or a silicone baking mat.

Using a food processor, combine the kidney beans and dates together and blend until fairly uniform, scraping down the sides as needed.

Add the banana and process until smooth.

Next, add in the flax seeds and hemp hearts, blend well.

Pulse in the cacao powder.

Remove the bowl from the machine and stir in the chocolate chips.

Drop cookies using two teaspoons onto baking sheet. Flatten in a crisscross pattern using a damp fork.

Bake for 9-10 minutes.

Tip: To vary the sweeten of this recipe, try different dates.  I used sayer dates but medjool dates would yield a sweeter cookie.  

Benefits:  This cookie is a good source of fibre and contains iron and protein along with healthy fats.  

 

Made a big pot of bean chili mostly following this recipe on @seriouseats

My modifications were: I water sautéed the onions instead of using oil, switched the soy sauce for tamari and used miso instead of the marmite.

Okay, I’ll admit that my food styling needs some work but don’t be fooled.  This is an amazing dish that comes together in less than half an hour.  I have served it to many guests and repeatedly get requests for the recipe. 

 

Tigernuts are tasty little tubers (not actually nuts) that pack a powerful punch when it comes to nutrition. I’ve had a bag of whole tigernuts in my pantry waiting to be used. In the past, I have purchased commercially made tigernut butter but of late, I’ve been unable to find it so I decided to try making it myself. The picture above is the end result….I wasn’t successful in making butter, but I did make some excellent tigernut power balls!

Tigernuts are extremely hard and I decided to soak them for 24 hours. Then I tried to make butter using my food processor, my Vitamex and my mini food processor. None of these could break these tigernuts down into butter. I tried adding coconut oil to see if that would help things along. It didn’t do much. After many minutes, the blender did manage to get them a little chopped up, it was slow going though and I was losing my patience. I put part of the mix into my ultra powerful mini food processor and that got things into smaller pieces, then the mix went back to the big food processor. I decided butter was just not going to happen. I didn’t see how I would be able to get these tigernuts to a smooth consistency but I figured power balls would work perfectly. I can’t pass along this recipe as it was a little bit of that, a little bit of this and then a little bit more of that until the dough was the right consistency for power balls. Here’s the ingredient list though: tigernuts, oats, coconut, applesauce, coconut oil, flax seeds, chia seeds and cinnamon. In the end, I made a delicious treat and had a big clean up to do!

Benefits of Tigernuts:

• Rich in Fibre: Tigernuts are an excellent source of dietary fibre.

• Packed with Nutrients: Despite their small size, tigernuts are packed with essential nutrients. They are a good source of vitamins and minerals, including vitamin E, vitamin C, magnesium, potassium, and phosphorus. Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals, while magnesium plays a crucial role in muscle and nerve function. Potassium is essential for maintaining healthy blood pressure levels, and phosphorus is important for bone health.

• Healthy Fats: Tigernuts are also rich in healthy fats, particularly monounsaturated fats and polyunsaturated fats.

• Gluten-Free and Allergen-Friendly: For individuals with gluten sensitivities or allergies, finding nutritious and delicious snacks can be a challenge. Fortunately, tigernuts are naturally gluten-free and hypoallergenic, making them an ideal option for those with dietary restrictions.

• Versatile and Delicious: One of the best things about tigernuts is their versatility. They can be enjoyed in various forms, including raw, roasted, as a butter, or ground into flour. Tigernut flour can be used as a gluten-free alternative in baking, adding a subtly sweet flavour.

Tigernuts are worth exploring and I highly recommend giving tigernut flour a try, I would suggest leaving the butter for a commercial kitchen though. 🤣

Looking for a super indulgent GF and vegan dessert to serve at a special occasion? This is it: Paleo Vegan Turtle Cheesecake by Texanerin Baking. Guests always ask for seconds regardless of their dietary preferences.

The two modifications I make: 1) I roast the pecans that are on the top 2) I use unsweetened chocolate chips or melted unsweetened chocolate on the top.

I first went hunting for this cheesecake recipe after I had something similar at be love, one of my favourite restaurants in town.

 BB burgers – made with beets and (kidney) beans.  A quick supper idea.  

In the world of grains, we often hears about quinoa, amaranth, and farro. However, there’s a lesser-known yet equally remarkable grain that has been making waves lately – fonio. Ever heard of it?? I hadn’t until a couple of months ago and then it took a little bit of searching to find a place that sold it. I made up my first batch last night following this curry spiced fonio recipe. It was super quick to cook, tasty and had a couscous-like texture.

Fonio, scientifically known as Digitaria exilis, belongs to the millet family and has been cultivated for over 5,000 years in West Africa. Its cultivation dates back to ancient times, where it held significant cultural and economic importance. Traditionally referred to as “the seed of the universe” by the Dogon people of Mali, fonio has been revered for its resilience and nutritional value.

Nutritional Powerhouse

Despite its small size, fonio packs a nutritional punch. It is rich in essential nutrients, including carbohydrates, proteins, dietary fiber, vitamins, and minerals. What sets fonio apart is its impressive protein content, particularly its amino acid profile. It contains all nine essential amino acids, making it a complete protein source – a rarity among grains. This makes fonio an excellent choice for vegetarians and vegans looking to meet their protein needs.

Additionally, fonio is gluten-free, making it suitable for individuals with gluten intolerance or celiac disease. Its low glycemic index also makes it a favourable option for those managing blood sugar levels.

Health Benefits

Incorporating fonio into your diet can offer a myriad of health benefits:

• Rich in Nutrients: Fonio is abundant in iron, magnesium, zinc, and B vitamins, essential for various bodily functions, including energy metabolism, immune health, and red blood cell production.
• Digestive Health: With its high fibre content, fonio promotes digestive health by supporting regular bowel movements and preventing constipation. Fibre also helps in maintaining a healthy weight and reducing the risk of chronic diseases like heart disease and diabetes.
• Heart Health: Fonio’s nutritional profile, particularly its low fat and sodium content, makes it heart-friendly. It helps lower cholesterol levels, thus reducing the risk of heart disease and stroke.
• Weight Management: As a low-calorie and nutrient-dense food, fonio can aid in weight management by keeping you feeling full and satisfied for longer periods. Its protein content also supports muscle maintenance and growth, crucial for those leading an active lifestyle.
• Versatility: Fonio’s mild, nutty flavour and fluffy texture make it a versatile ingredient in various dishes. From savoury pilafs and salads to sweet porridges and desserts, fonio can be incorporated into both traditional and modern recipes, adding a nutritious twist to your meals.

How to Enjoy Fonio

Cooking fonio is simple and quick, making it a convenient option for busy individuals. Here’s a basic method to prepare fonio:

1. Rinse the fonio grains thoroughly in cold water to remove any impurities. (You’ll need a very fine strainer or a cheesecloth.)
2. In a pot, combine one part fonio with two parts water or broth.
3. Bring to a boil, then reduce the heat, cover, and simmer for about 5 minutes or until the water is absorbed.
4. Fluff the fonio with a fork and let it sit, covered, for a few minutes before serving.

Once cooked, fonio can be enjoyed as a side dish, added to soups and stews, or used as a base for salads and grain bowls.

In Conclusion

Fonio may be small in size, but its nutritional benefits are immense. From its complete protein profile to its abundance of essential nutrients, fonio stands out as a super wholesome grain. Whether you’re seeking a gluten-free alternative, a plant-based protein source, or simply a flavourful addition to your meals, fonio deserves a place in your pantry.