Black Bean Salad

Dang, I've been making this salad forever!  Seriously forever.  It is so simple, easy to modify to your own liking, inexpensive, great to take to gatherings, need I go on.........

I kind of forgot about this salad, I haven't made it in over a year I bet.  Sometimes I only get through part of my cookbook, maybe one day I will have my own!  Or even better, several!  haha, wishful thinking.  =]

With this being called a Black Bean Salad ...... obviously the start of this salad is......... black beans.  I really love black beans but really several other types of beans would work well in this salad too.   Like, black eyed peas (is that technically a bean? hmmmmmm), navy bean, or even a kidney would work here too.  OMG, I do have a delish kidney bean salad too!  I will break that out soon.

The base of this salad here is 1 -15 oz can black beans drained, 1- 15 oz can of pineapple tidbits drained (I do like the tidbits best here, perfect size really).  On the bottom there you can see some quinoa, about 1- 1 1/2c pre cooked quinoa.

Next you gotta spend some time cutting your veggies!  You can use what you like.  These are the main veggies I use in this salad.  I always use, avocado, lime, tomato, red pepper, cucumber, green onion, cilantro (a must, and if you don't like cilantro, I'm sorry!  =]  Jk, there are other options for a substitution, no not parsley, don't add that).

See this handy pastry knife.  Get one, they are a kitchen must have!  Scoops up the veggies nicely to add to the bowl.

Ahhhhh, it's coming together!  Seasonings added on top!

final product!  Seriously a summer must have salad.

Recipe:

1 - 15 oz can rinsed and drained black beans

1 - 15 oz can of drained pineapple tidbits (it might be slightly larger in size)

1 red pepper (or any color you like)

about 1/2 c cut up green onions

2 celery stalks

1 small cucumber or about a little more than a 1c.

1/2c cilantro

1-2 tomatoes

1-2 avocados

1/2 - 1 jalapeño diced very small

1 - 1/2c precooked quinoa 

2-3 tsp apple cider vinegar ( I recommend apple but white would work too)

1 1/2 tsp cumin

1 1/2 tsp salt

3/4 tsp pepper

1- 2 limes zested and juiced

Adjust seasoning as needed to your liking.  After I mix it all up I will taste test and add more seasoning.  

1. dice all veggies about the same size.  As you can see from my photos, I like them all about the same size.  Easier to eat!

2. add all ingredients to bowl and mix well.

3. add seasoning last and adjust as needed.

4. eat immediately!  (I mean only if you want, otherwise cover and store and in fridge)

VEGETARIAN

GLUTEN FREE

NUT FREE

DAIRY FREE

VEGAN

PALEO: substitute beans for meat or more veggies.  I would add mushrooms, different varieties of mushrooms, bacon, more cucumber, zucchini.  Get creative.  

Get cooking!

Ranch dip

I have mentioned this before and any of you that know me..... know that I cannot stand an any shape or form..... mayonnaise!  Ewe!  That is gross even just typing out that word.

Because my family does enjoy ranch and I need to have it in the house I needed a ranch that I could stand having in the house.  Yes, yes, I do buy the other crap on occasion when I don't have the other 'ranch' made.  In small doses it isn't all that bad.  I won't go anywhere near it.

Here are the main components for the ranch.  You can certainly use your choice of mixes, either cottage cheese or yogurt.  Both are great and both have good amounts of protein (which is the best!  And you can actually drowned your food if you wish!)  =]

You are welcome to use an emulsifier which is great is small quantities otherwise a blender is best.  However, a Vitamix will over mix the dressing and actually make it more runny than you want so I don't recommend that blender.  I use a Kitchenaid.  This is my favorite.

I prefer cottage cheese though myself........ AND.... my very picky son did a taste test for me!

Can I tell you which one he picked?  Yep!  He picked the cottage cheese dip as his favorite.  He didn't want to know because he doesn't care for cottage cheese ...... but he does actually!  haha

I have taken this to many parties and nobody even notices the difference or that they are eating a healthy dip.  Try it and see what happens.

This dip you can actually let your kids eat as much of this as they want.

Recipe:

1 - 24oz  container of either cottage cheese or greek yogurt

1 packet of Ranch Dip mix.  (I usually use the 'Ranch' flavor but tried the dill, and it was so good!)

1. empty contents into your blender and mix well.  Usually takes about 3 min.  Scrap sides and blend again for a few seconds.

2.  Do not add milk unless you want a more of a dressing, which is also great.  I have done that too.

TIP:  Do you enjoy blue cheese but don't like all the calories?  I do too!  Well guess what, you can make blue cheese too with either the cottage cheese or yogurt.  Just add 1 Tbsp per 12 oz.  If you se desire a little more you can add more but 1 tbsp usually does it for me.  =]  Then you can sprinkle a little bit of blue cheese on top of whatever you are eating.

I love making wedge salads (I haven't posted it yet but I will), I use this blue cheese to top it!  Then I can eat as much as I want.  =]

VEGETARIAN
NUT FREE
GLUTEN FREE
PALEO: You can use your Paleo friendly mayo for this mix.
DIARY FREE:  You could substitute for hummus and try that.  I haven't but I bet it is good.  

Blonde Brownies

I have a black bean recipe that I have been making for awhile and really worked on perfecting the recipe for several months baking batch after batch after batch.  And.......yes, I ate them all by myself!  I am not ashamed.  haha!  They were so good, and pretty darn healthy too if I do say so myself.  (Ok, I do not recommend making pans of the brownies and eating them all by yourself.)

No, I haven't posted the black bean brownie recipe yet but I will!  Don't worry.  I can't post everything at once.

 This what your blender will look like.  I like my Kitchenaid.  I did try another brand and it broke 3 times in 10 months so I was out on those.  You do need a powerful blender so if you don't have one get one!

I usually make a 8x8 pan or use a pie plate for this recipe but I was taking some to a few different peeps so I made muffins.  All was good in the hood!  haha.  Oh, sorry, that means it turned out.  =]

You then get these amazing little cups of awesomenss (yes, that is a word actually!) that you can't stop eating!

Recipe: 

1 can white beans or pinto beans drained and rinsed

1/3 c + 1 TBSP pure maple syrup

1/4 c melted coconut oil

2 TBSP unfiltered honey (soft not necessarily melted)

2 tsp vanilla (I use homemade)

1 tsp baking soda

1/4 tsp baking powder

1/2 tsp salt

2 scoops vanilla protein

1/4 c quick oats

1 tsp cinnamon

pinch of nutmeg

1 TBSP ground flax

Add all liquids to the blender first then add all other remaining ingredients.  Blend till smooth for about 3-4 min.  Scrap sides down if needed and blend again for another few seconds.

Bake at 350 degrees in pie plate, 8x8 pan, or muffins.  Spray pans first then add mixture.  Pie plate and 8x8 dish is about 21-24 min long baking time, muffins are about 14-16 min long.  All ovens are different so cooking time will vary.

TIP:  Spray your muffin cups before you fill!  This helps any mixture from sticking.  

I have used both types of beans and they are both amazing.  I do recommend getting the unseasoned white beans though!  Watch out for that.  Don't get the seasoned beans.

If your mixture has trouble blending add 1 tbsp of water at a time if needed.

For an amazing glaze:

In a medium sauce pan melt 3/4 stick butter (about 6 TBSP)

1 1/4 c powder sugar

2 tsp milk

Add only after you are done 1 tsp vanilla

Bring mixture to a boil for 1 min and then turn off.  Wait several min then add vanilla.

Top muffins or pan with as little or as much glaze as you want as soon as they come out of the oven!  This will let the glaze soak in right away.  I only use about half of this mixture of glaze so save the rest for another day.

PALEO: no sorry.  unless you are 80/20. =]

VEGAN: don't use glaze or use a vegan friendly galze

VEGETARIAN

DAIRY FREE: use diary free butter or ghee and you can use almond milk instead.

GLUTEN FREE
NUT FREE

Kitchen Must have

Most people have one of these .... BUT... if for some reason you don't.... go get one!  You need this for so many reasons!

You can do so many cool things with this.

Make cookies!  haha

Make cakes... haha

shred chicken!  Yes, try it.  You will never shred chicken w/ 2 forks again!

Apricot Muffins

Here is a super simple easy recipe for some muffins.  I got these from my cousins blog but I had to change it up just a bit.  I really try hard to keep and do a recipe as is but then I change it!  I can't help it.

Here is what you want to start with......

Then to the food processor (a kitchen must have BTW.......)

Add to a sprayed muffin pan (these were my moms, so they are really really old aluminum pans. I love them!)

And about 18 min later, BAM........ you have some delicious muffins.  Share if you so desire, or eat all by yourself.  haha (I have totally done that!) =]

Recipe:

1 c. almond butter (recipe here)

1 c. dried apricots

1/2 c. unsweetened apple sauce (you can also use 1/2c. grated apple. I have it works great)

2 eggs

2 tsp. vanilla (I use homemade)

1/2 tsp. baking soda

2 tsp coconut flour

1.  Add all items to the food processor and puree till you like the consistency of your apricots.  I like pieces in mine so I don't puree long.

2. Fill muffin pans.  Don't forget to spray.

3. Bake at 350 degrees for about 15-18 min.  Each oven is different so set timer for less time first.  Check muffins if you smell them.  Don't over cook these babies, they will dry out.  

4. Best to let cool for 1 min in pan then remove and cool on cooling rack.  Try to wait to eat after they cooled, good luck!  =]  

5. questions:  feel free to email me or post question in comments on blog.  =]

VEGETARIAN

PALEO

GLUTEN FREE

DAIRY FREE

VEGAN FREE: You need to use egg substitute.  You can try flax eggs.  I have not tried it yet.  =]

Enjoy, go get baking.......

Morning Start Juice

I am a juicer!  No....... not that kind of juicing.  Take it easy.  I got a juicer forever ago and love juicing.  I do so many different kinds and I am excited to share some with you.  If you don't have a juicer, call your parents!  haha  Most parents buy juicers and then store them because they don't know what to do with them but at one point they were trendy (still trendy to me).  Ask a neighbor or check KSL.  My sister got a juicer barley used on KSL or just go to Bed Bath and Beyond and use your coupons!  You can also check Amazon.

Sometimes I don't want to eat in the morning but you need something especially for a busy day hits you.  I teach at my CrossFit gym everyday so I need something in my system and when I am not eating a banana or oatmeal I am having a juice.  I start my day with my Morning juice.

With a juicer you can get this......

Shut up!  Look at all that goodness.  Yum!  It's like drinking a refreshing salad.  (not the best pic kinda blurry but you get the idea.)

This is one of my favorite juices.  I will drink 1 juice a day for sure, sometimes 2!  One of the best things is that you can add 2 scoops of vanilla protein to this baby.  Yep, double whammy.   (Wait, that is Press Your Luck!)  haha  Who remembers that?

Recipe:

2 apples

6 large celery stalks (rinsed)

1/2 cucumber

1 1/2 tsp lemon juice

- should make about 2 c of juice or just shy.  If your veggies and fruit are smaller juice another 1/4 cucumber,  1 more celery stalk and/or 1/2 apple.  You want pretty close to 2 c.  

In a blender I blend 4-5 cups Kale w/ 3/4c orange juice, naked juice or water.  I don't usually juice leafy greens because you don't get much out of it.  So I puree it and add it to all my juices.

You basically want to fill your blender add the liquid and push it down before you blend.  Blend for about 3-4 min till smooth.  After each juice that I make I add 1/2c of kale puree to each juice. (sometimes a little more). 

VEGAN

PALEO

VEGETARIAN

DAIRY FREE

GLUTEN FREE

Enjoy, go get juicing......

Pancakes...Perfect..... Pancakes

I don't just make banana pancakes (which I love) I also make regular ol' pancakes.  My husband LOVES pancakes and so do all my kids so they love nothing more than when I make a big pile of fluffy pancakes.  I have the best pancake recipe around.  There are a lot out there so try mine and then compare to the others.

Here is the dry mix and I add protein to all my dry baking mixes.  It is a great way to add protein to your meals.  (That is if you are having pancakes as your meals!)  haha

That is homemade vanilla going into that mix!  It is the best and makes a difference in the flavor of the pancakes (or waffles if you so desire to make them into that, which you can!)

Those are what we call PERFECT PANCAKES!  yep, super fluffy cooked perfectly.

I ate my one pancake with my egg muffins.  Yum!  You don't need to eat the whole plate to enjoy pancakes.  I do have a specific spatula I use but unfortunately my son broke it while I was out of town and I haven't got a new one yet.   I will take a picture and post it when I get it!  =]  It's a kitchen must have.

Recipe:

Dry mix-

6c flour 

2 tsp baking soda

3 1/2 tsp baking powder

1 Tbsp kosher salt

3 Tbsp sugar

Use 2 c. dry mix

add:

2 eggs

2 scoops vanilla protein

2c. whole milk

4 Tbsp melted butter

1 - 2 tsp vanilla (I use homemade)

optional:

2-3 pinches of cinnamon

pinch of nutmeg

Directions:

1. You can make up this dry mix and store for up to 6 months in air tight container (Mix dry mix well).  Mine never lasts that long.  =]

2. When you make the mix you want to use a whisk and to blend well (clumps are A-Ok) and let mix sit for about 5 min before you use it. You want the baking powder to activate and start the fluff!

3. Heat a pan or griddle (I use a griddle) and put heat on med to high heat.  The trick to the best pancakes is a high heat for the pan.  You'll know if your heat is to HIGH when your pancake burns (then turn heat down just a touch)!  Nobody wants burnt pancakes.  =]

4. You can use any oil to grease pan.  But grease the pan (I use a spray)

5. Then pour about 3 inch size pancakes on your pan.  Let cook for a few min on each side.  If you turn your pancake over and it's to pale, then you ... a) need to turn your heat up b) need to let it cook a little longer

6. As your pancake cooks you can literally watch it fluff up!  It will not always be bubbly when it needs to flip over.  Check for golden brown.  Sometimes the bubbly look is an over cooked pancake.

TIPS:

1. you can add anything to your pancake as they cook.  We add chocolate chips and blueberries to them.  Pour mix on the pan, add the ingredient and then hit it with a quick spray of cooking spray!  Then when you turn your pancake over it won't stick.  Then you don't have to make a whole batch of blueberry if everyone doesn't like them.  =]

2. If you don't want to add the white sugar you can add honey to the wet mix when you make it.  You will want to add 1 Tbsp of honey per 2c. dry mix.  

3. You can also use several different flour mixes if you'd like.  Unbleached white, whole wheat, oat flour, gluten free flour, ect.  Any flour will work here.  I have not tried almond flour though.  =]

VEGETARIAN: use egg substitute if you don't eat eggs (flax egg) 

GLUTEN FREE: use gluten free flour, you may need to add a little more baking powder.

VEGAN: take out eggs and milk.  Use water instead, use vegan friendly protein for more protein in the mix.  You can also use a flax egg in place of the eggs (1 Tbsp ground flax + 2 1/2 tsp water)  Mix well and add to pancake mix.  

PALEO: Use my banana pancake mix!  

Recipe Book

See this mess?  This is what happens when cooking starts to happen.  And....... that is the tru'f.  =]  See my laptop?  See what is under the laptop?  That would be the recipe book that all these recipes you are getting, are coming from!  Can you see all the sticky notes?  haha.  I literally write my recipes on whatever I can find in the kitchen.

I had a really bad habit (still do sometimes) of creating recipes and not writing it down!  It would drive me crazy and my kids when they would ask me to repeat something.  So, my daughter would tell me ALL THE TIME to write everything down.  So, I started doing that.  It isn't pretty in that recipe book but it stores a whole bunch of yummy recipes.

Be patient with me because they are all coming.  =]

Kitchen Must Haves......

A kitchen doesn't need to have a lot of items in it (but if it does.... it's a win win...) but I do have a list of kitchen must haves that you need and it makes cooking a little easier too.  =]

What's in my kitchen:

These are not the top of the line items that are out there but they WORK great and I love them.  So find what you like brand wise and get it.  I have had some of the more expensive brands and they don't always do the job (for me anyway).

I like having multiple cutting boards.  You really need them.  I use one for raw proteins, one for veggies and one for everything else.

I also love the Komachi knives you can get at Costco.  Why?  Ohhhhh, because they are super inexpensive, sharp and just amazing.  You can go get the very expensive ones if you want but these work so great.  I am not a chef and I do not have the very expensive kind so I guess I am happy with these.  But get yourself some good knives that cut well.

I also love my kitchen scissors!  They are great for cutting food, mine only get used on food.  I love how they come apart to clean them.  Get a pair if you don't have any.

A good can opener is also needed.  I have tried so many different kinds and this is by far the best yet, KichenAid, target, on sale!  Bam!  You can't go wrong with that.  They are smooth and work great.  I have used electric, even the no edge kind, and other regular expensive can openers and none of them have worked well and in fact they have all broken!  So this pair is works great.

What is this you ask?  A garbage bowl.  Also needed!  Yes, this is the Rachael Ray garbage bowl.  You do not need her bowl in particular but you do need to break a bowl out while you cook to put all your garbage in so you are not running to the sink or trash can.  If it needs to be recycled, rinse it and recycle it!  Otherwise use a garbage bowl.  You will love it.  I usually have 2 out, 1 for my food, and 1 for the trash.  I put the food one in my compost for my garden.  All my cans and any other items that can be recycled I recycle.