Eat Happy, Be Healthy!
Lemon Curry Four Bean Salad
This refreshing take on a bean salad is a perfect addition to your summer meals. Rich in protein and fiber, it will keep you full and satisfied. Plus, the prebiotic fibers will keep your gut bugs humming with joy. Unfortunately, individuals with SIBO/IBS may NOT tolerate this recipe well due to the high prebiotic content. This bean salad keeps well, and improves in flavor the longer it sits. If you cannot tolerate onion, add in diced bell pepper or cucumber for the crunch factor. Plus, you can easily replace the clove of garlic with a tsp of finely chopped fresh oregano for spice, or simply omit.
1/3 cup extra virgin olive oil
¼ cup apple cider vinegar
Juice and zest of 1 lemon (plus more lemon juice prior to serving)
2 tablespoons honey
¼ teaspoon yellow curry powder
¼ teaspoon sea salt, plus more to taste
Fresh ground pepper
½ large onion, finely chopped
1 clove garlic, finely minced
1 ½ cups frozen green beans, thawed
1 can garbanzo beans
1 can kidney beans
1 can great northern beans
Generous handful finely chopped cilantro/basil/parsley
In a large bowl whisk together the olive oil, vinegar, lemon juice & zest, curry powder, sea salt, and fresh ground pepper, until the honey and salt are dissolved. Stir in the chopped onion and garlic and allow to marinate in dressing.
Meanwhile, measure out about 1 ½ cup of frozen green beans and briefly thaw in microwave. Alternatively, leave out at room temp until thawed. Cut the green beans into smaller pieces using kitchen shears. Transfer to bowl. Drain and rinse the canned beans, and transfer to the bowl. Mix all the ingredients together, sprinkle in the chopped fresh herb of choice, and stir until combined. Season with additional salt and pepper to taste.
When ready to serve, squeeze a little fresh lemon juice over each serving and enjoy!
Chickpea flatbread is something super satisfying and comes together super quick and easy. Although very similar to farinata (or socca), it has one very important additional ingredient, baking powder. This addition gives the flatbread, a lighter more bread like texture. You can serve this flatbread as a gluten-free bread alternative without the added refined starches and binders often used in gluten-free baking. Plus the garbanzo bean flour is really cheap and great if you are watching your food budget. So here you go! This is one of my favorite hacks for a bread alternative, that is lower in carbohydrates (18g), high in protein (7g), and high in fiber (8g). The Maldon's sea salt flakes, definitely takes it up a notch and is not required....BUT I personally think it's a necessary garnish for the full flatbread experience.
Chickpea Skillet Flatbread
Makes 1 Serving
1/4 cup garbanzo bean flour
1/4 teaspoon baking powder
Generous pinch salt
Fresh ground pepper
Herbs to taste (I like oregano and rosemary)
1/4 cup water
Butter (or olive oil)
Maldon's Sea Salt Flakes
In a small bowl mix together the garbanzo bean flour, baking powder, salt, pepper, and herbs until incorporated. Then add 1/4 cup water and mix with a spoon until most lumps are gone (doesn't have to be perfectly smooth).
Meanwhile, heat a small cast iron skillet over medium. Once hot reduce to medium low and add a generous pat of butter, evenly coat the bottom, and pour in your garbanzo bean mixture. Tilt the pan to evenly distribute the mixture across the bottom. Sprinkle with Maldon's salt and cook until set about 3-5 minutes.
Using a large spatula flip the "pancake" over, all the while carefully slipping in another pat of butter. Then cook another minute. Voila! You are done!
Cut up the flatbread into quarters, and enjoy as part of your meal. I like it with soup, as a side to a salad, or simply topped with tomato slices and avocado.
Note: Instead of making 1 larger "pancake", you can also make a few smaller ones. It's up to you!
Let me know how you enjoy this chickpea flatbread at home!
Cooking the perfect quinoa does not need to be complicated. I have seen some recipes call for straining cooked quinoa in a colander after cooking and most calling for too much water leaving you with wet, soggy grains. Either way is not ideal...too much work for unappetizing soggy grains. Try my super easy way to make perfectly fluffy quinoa every time.
1 1/2 cups quinoa (any color)
2 1/2 cups water
In a medium pot add quinoa and water. Cover and bring to a boil. Once boiling reduce heat to low and keep covered, cooking for an additional 5 minutes. Then turn off heat and leave covered for another 15 minutes or more. I usually just cook it and forget about it until I am ready to serve it for lunch/dinner, etc. For example, sometimes I prep the quinoa in the morning and leave it on the stove until lunch.
What you are left with is perfectly cooked and fluffy quinoa that required very minimal work/attention. If you are using it for salads, it is best to let it cool to room temperature on the stove or let cool in the refrigerator.
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.