chillies

BLACK BEAN STEW WITH CASHEW LIME CREAM

BLACK BEAN STEW WITH CASHEW LIME CREAM

Sometimes I stand in front of my fridge or pantry and can’t think of anything to cook. My daughter was standing beside me and said: “Mum, there is pasta, there are lentils; if you have rice you can make that rice and lentil thing we all like. Or I can have giant couscous and you guys have something with chilli...” Simple.

My vegetable box is arriving tomorrow and that is why my fridge veg drawers are looking rather pathetic. One pepper, 2 bunches of celery (what do I do with those???), half a bag of spinach, some fresh turmeric, piece of ginger, chilli peppers and a quarter of hispi cabbage. I have to mention the lovely kale my friend gave me (a much appreciated present indeed), it did already find its way into the dehydrator to be turned into kale chips - I think I have developed a case of kale chips addiction. In my pantry I found 2 tins of shiny South American black beans asking to be transformed into a yummy dish. The wheels in my brain started to turn (squeak squeak) and a lovely spicy black bean stew started to take shape.

Did you know that in Brazil black beans hold its own spot on the country’s food pyramid? The people of Brazil are recommended to eat black beans each day. One rather brilliant idea! Dr Fuhrman also includes beans (legumes) in his G-BOMBS (greens, beans, onions, mushrooms, seeds and berries) the magic foods that everyone should be eating daily for optimum health. We know that beans are rich in protein, fibre, minerals such as iron but did you know that also contain antioxidants? Apparently they are as rich in antioxidants as cranberries! And yummy too!

blackbenastew

BLACK BEAN STEW WITH CASHEW LIME CREAM

ingredients
the stew
1 large celery stick, finely chopped
1 onion, finely chopped
1-2 red chilli peppers, finely chopped
2 garlic cloves, finely chopped
1 red pepper, cut up into pieces about the size of beans
11/2 tsp cumin
1/2 tsp ground allspice
1 tsp thyme dried or 1tbs fresh
1 tsp dried oregano
2 bay leaves
1 Tbs tomato paste (puree)
1 tin of chopped tomatoes
2 tins of black beans, drained
375ml (1 and 1/2 vegetable stock)
100g (3.5 oz) fresh baby spinach
the lime cream
1 cup cashews soaked for at least 30min
1/2 and 1Tbs water
juice of 1 lime
1 tsp dried onion
salt to taste

blackbeanstewtortilla

method
  1. In a large deep saute pan heat 60ml (1/4) water. Add the celery, onion, garlic, chilli pepper and saute till softened. Add more water if the vegetables start to stick to the bottom of the pan.
  2. Add in the red pepper, spices, herbs and tomato puree. Cook for a minute.
  3. Next add the drained black beans and vegetable stock.
  4. Bring to a boil, reduce the heat and simmer for half an hour.
  5. While the stew is simmering prepare the cream. Drain the cashew nuts. Place them in a blender together with 1/2 cup and 1 Tbs water, lime juice and dried onion.
  6. Process till smooth, test for seasoning. Chill until needed.
  7. Stir the spinach into the bean stew until it just wilts and serve the stew straight away.
  8. Serve the bean stew topped with 2 Tbs of lime cream per person. Brown rice or quinoa make a great side dish, kids will love some organic tortilla chips too.

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AUBERGINE AND BUTTERNUT SQUASH CURRY

AUBERGINE AND BUTTERNUT SQUASH CURRY

Thanks to the brilliant Vegan Dad (look up his blog) I found this article about... actually I am not sure what it is about. The title promises to enlighten the reader about vegetarian health, exploring 7 unhealthy foods vegetarians eat. Turns out the article is a bit vegetarian bashing... apparently it is a myth (a big one) that vegetarians eat vegetables. Generalising are we? Or am I an exception? I know for fact that I am not.

Quote from Shannon Kadlovski, a nutritionist:
"Vegetarian simply means someone who does not consume animal protein, but does not indicate that this person is otherwise consuming a healthy, balanced diet." I am sorry but as somebody who does not consume animal protein I would never make a sweeping statement about meat eaters, because I do believe that there can be healthy meat eaters just as unhealthy vegans or vegetarians.

http://www.huffingtonpost.ca/2012/09/20/7-unhealthy-foods-vegetarians-eat_n_1897146.html#slide=1543414

So lets have a look at the seven deadly sins, I mean unhealthy foods vegetarians eat:

1.
Tofu - Kadlovski says tofu is high in oestrogen causing hormonal imbalances if eaten in excess. First we should say that phytoestrogens not oestrogens are present in soya products. The science is divided on effects of phytoeostrogens but for example according to Cornell University phytoestrogens may actually help to lower oestrogens. My view on tofu? It has been eaten for centuries in Japan and China and their breast cancer rates have always been marginal in comparison with the west. Nor have I ever heard of problems with male fertility due to tofu in these countries. As for oestrogen: animal products, fat in the diet and body (obesity) all increase levels of oestrogen. So yes I am a vegetarian that eats tofu, maybe once or twice a week and no I don’t think it is unhealthy.

2.
Processed cheese I do agree a lot of lacto/ovo vegetarians do heavily rely on cheese as their protein source but why the emphasis on processed cheese? Even when I ate cheese it was never the processed kind... it was organic.

3.
Vegetarian hot dogs. Again I agree, not healthy, but the same goes for meat (pink slime) hot dogs. Products like veggie hot dogs are great for the transition to a veggie diet but I doubt that many vegetarians/vegans rely on these. I can’t remember last time I had a veggie hotdog myself.

Protein powders. I have never used these. Actually the only person I personally know that uses whey powder is my meat eating friend who I am convinced gets way too much protein from his diet already.

5.-7.
White pasta, white rice, white bread. I can only speak for myself here but 90% of pasta, rice and bread me and my family eat is certainly not white. Surely we don’t believe that the non vegetarians all eat whole versions of these?

Can we all agree that even though some vegetarians choose to eat all or some of the above, most meat eaters include most the above items in their diets too. Vegetarians and vegans are still a minority (unless you live in India) and considering the health crisis (heart disease, Type 2 diabetes, cancers...) criticising vegetarians makes for bad politics. Everybody despite their dietary choices should be making healthier decisions , mainly including more vegetables, fruits, whole grains, legumes, nuts and seeds and cutting out the junk.

aubergine-curry

AUBERGINE AND BUTTERNUT SQUASH CURRY

This dish freezes very well. Make it as hot and mild as you wish by adding or omitting the chililes. This is a huge portion but great when you have friends over. Tastes even better the next day. I like to eat leftovers wrapped in a large tortilla wrap with some mango chutney.

You can use cashew nut cream instead of coconut milk.

enough to serve 8

ingredients

First blend to paste:
3 large onion
1-2 chillies
2 inch ginger
6 cloves garlic

Curry:
1 Tbs oil
3 aubergines cut into 2 inch (5cm) pieces
1 Tbs oil
2 tsp nigella seeds
10 curry leaves
2 tsp cumin
2 tsp coriander
1 tsp turmeric
1 tin of chopped tomatoes
1 tsp jaggery (optional)
1 large butternut squash, peeled and cut into 2 inch (5 cm) pieces
1 tin coconut milk (can be light)
250ml water
1 cup of peas
fresh coriander (cilantro)

aubergine-curry-detail

method
  1. In a large nonstick saucepan heat the oil and add the aubergine. Gently fry just till starting to brown, sprinkle with salt and cover with a lid and cook till soft. Stir often make sure they don't stick. Remove the aubergine pieces and set aside.
  2. Add 1 cup of the onion paste into the pan and cook slowly until it starts to change colour and all moisture has evaporated, no rushing here or the curry will be bitter. (Traditionally quite a bit of oil is used and mixture is cooked till the oil separates from the paste)
  3. When the onion mixture is cooked out add  2 tsp nigella seeds, 10 curry leaves. The seeds should start to pop.
  4. Add rest of the spices: (cumin, coriander and turmeric) cook these for about 30 seconds.
  5. Next add 1 tin of tomatoes and 1 tsp of jaggery (palm sugar) or brown sugar (you can omit this).
  6. Let it cook for 5 min till tomatoes soften.
  7. Put in the butternut squash together with the coconut milk and water and simmer till butternut is soft. Season with salt.
  8. Add in the aubergine and peas, cook for just a couple of minutes or till the aubergine is heated up and peas cooked or defrosted.
  9. Last stir in some fresh coriander.
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