Amaranth and Apple Porridge with Chopped Pecans

I have spoken before on the joys, wisdoms, and powers of a whole grain breakfast including how to work with whole grains in their original form to make nutritious and delicious grain porridges. This recipe is a perfect example, and it was the perfect fix for the cold, grey, drizzly day when I recently made it. What we eat for breakfast sets the tone for the whole day, both physically and emotionally, so make sure you get off to the right start with a meal that is grounding, full of the nutrients your body needs for your busy day, and soothing and comforting to boot.

Amaranth is a lesser known but stellar whole grain that is similar in appearance, taste, and nutritional profile to a tiny version of quinoa, although the consistency and texture when cooked is more like grits. It is packed with minerals and is higher in protein and calcium than milk, while containing the magnesium and silicon essential to support calcium absorption. This tiny, tasty treat is one of my favorite things to cook in The World's Tiniest Kitchen.




Amaranth and Apple Porridge with Chopped Pecans
makes 2-3 servings (can be reheated on the stove for subsequent days)

2/3 cup uncooked amaranth (available at natural food stores)
2 cups fresh water
1 medium apple
4-6 tablespoons chopped raw pecans, plain (or 2 tbsp per serving)
cinammon
agave nectar, raw honey, or pure natural maple syrup
unsweetened almond milk
sea salt

Wash the amaranth carefully with your hands in a medium sized pot with plenty of water. The tiny grains will stick to your hands a bit, but just keep rinsing them off in the water. Then drain the amaranth carefully through the finest mesh sieve- you will need this, otherwise the tiny grains will slip through the holes of your strainer- and rinse well. Transfer the washed amaranth back into the pot with 2 cups of fresh water. Wash, core, and chop the apple into small pieces, and add to the amaranth in the pot. Bring to a boil uncovered, then immediately turn down to low, cover, and simmer covered for 20 minutes or so. Check the consistency and give a stir- it is done when the apple is soft and the grain has absorbed the water and turned to a grits-like consistency. If the grains are appearing wet on top but sticking to the bottom of the pan when you try to stir, turn the heat off and leave the porridge to sit covered on the stove for another 5-10 minutes. The steam and moisture will unstick the grains on the bottom. Now you're ready to dress it up!

This recipe makes 2-3 servings, so either portion out what you want for yourself and save the rest to reheat on the stove for the next day or two (when reheating add a little extra water if necessary), or portion into 2 to 3 bowls for yourself and your breakfast companions. Top each serving with 2 tbsp. chopped pecans, a healthy shake of cinnamon, a very light swirl of either agave nectar, raw honey or pure maple syrup (remember the porridge is already sweetened by the cooked apple, so you don't need much) and a subtle sprinkling of sea salt to balance the sweetness and bring out all the flavors. You're ready to spoon into some heavenly Fall in a Bowl! But...



For the final act, if you are so inclined, you can top it off with a gentle pour of unsweetened almond milk, which gives an extra creamy and smooth texture to this already comfortingly soft and sweet dish. It's delicious with it, but perfectly adequate without- chef's choice!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Tortilla Bean Casserole and Arugula Salad with Golden Beets and Artichoke Hearts

I think we can all universally agree that once the wind starts blowing and the leaves start falling, it's time for comfort food! Well, it's always time for comfort food, but this is the time of year when we start to yearn for something warm and hearty; something deep and flavorful that's been baking in the oven or simmering on the stove. In the World's Tiniest Kitchen, that means it is time once again for Tortilla Bean Casserole.

I have a warm spot in my heart (and my stomach) for Tortilla Bean Casserole, because it is one of the first dishes I created back when my husband and I first moved in together and I was learning the ropes of how to cook for two people who had somewhat disparate food habits, while also sticking to a conservative budget and not spending too much time in the kitchen (this was when The World's Tiniest Kitchen itself was also new to me, I had to adjust).

Enter Tortilla Bean Casserole. I like to call it a Crowd Pleaser, which in my book means any dish I can bring to an extended family gathering or a potluck dinner with friends where I won't get the "oh, more healthy stuff?" routine because it'll be gobbled and gone before anyone thinks to raise an eyebrow. It's also super easy, so it's a great recipe for anyone who doesn't have much experience in the kitchen. Today was the perfect day to cook up a big pan of this dish, and for a light and refreshing contrast, I served it with my Arugula Salad with Golden Beets and Artichokes, recipe below.

Tortilla Bean Casserole
serves 6-8

2 cups uncooked beans, either kidney and black beans or kidney beans and black eyed peas
(canned beans can be used if necessary, see note below on cooking beans)
1 package sprouted grain corn tortillas (ex: Food for Life brand, available at health food stores)
1 jar all natural, low sodium/no salt added tomato sauce
1 1/2 cups organic frozen sweetcorn
1 large onion
2 tbsp olive oil
Spices:
Garlic Powder
Chili Powder
All Spice
Sea Salt
Black Pepper


Soak, wash, and cook beans according to instructions on how and why to cook your own beans here. If using canned beans, you will need at least 2 cans of each kind of bean (4 cans total), and be sure to rinse them well in water. Once beans are ready, set aside. Chop the onion into small pieces, place in a saute pan with tbsp olive oil, and saute over medium -low heat until fragrant and translucent. Set aside. In a large saucepan, heat the jar of tomato sauce over medium heat until slightly bubbly, add the beans, corn, onions, 1 tsp. chili powder and 1/2 tsp. garlic powder, a sprinkle of allspice, sea salt, and black pepper. Simmer on medium to low heat for 15-20 minutes minutes. Taste and adjust seasoning.

Preheat the oven to 375 degrees. In a roughly 10" x 13" casserole pan, ladle about 1/3 of the bean mixture into the bottom and spread it out to form one thin, even layer across the bottom of the pan. Top with one single layer of the corn tortillas, covering the entire surface but not overlapping much- tear them into pieces when you need to cover smaller areas. Then top that with another 1/3 of the bean mixture spread into a thin, even layer, and top that with another solid single layer of tortillas. Spread the remaining 1/3 of the bean mixture over the tortillas in an even layer, and top with the last layer of tortillas. You now have 3 alternating layers of each, and the package of tortillas should provide just enough. Press the top layer or tortillas down a little so that they get "wet" with sauce on one side, and then turn them over and re-layer them with the other side facing down so that the top is now moist. Drizzle this top crust of tortillas with 1 tbsp olive oil and use the back of a spoon to spread it evenly to coat each tortilla. For an extra kick, I also drizzled the top layer with a tiny bit of cider vinegar-based all natural barbecue sauce left over from a trip to North Carolina, if you want to get crafty and try that! Otherwise, you're ready to go. Place in the oven and bake at 375 degrees for 30-35 minutes, until it looks like this:











Mmmmmmmmmmmm......sizzly.



Cut into square pieces as you would lasagne and remove each serving from the pan carefully with a spatula. This makes enough for 6-8 people and is GREAT as leftovers (add some additional tomato sauce when reheating if leftovers seem dry); it freezes well, too, so don't worry if you're making this for just one or two people- plenty to freeze and heat up another time! According to my husband, it tastes best when reheated as leftovers, and that fact plus it's easy transportability makes this is a perfect bring-leftovers-for-lunch meal. Throw some veggies on the side and you're all set!

Speaking of veggies, I served it with....

Arugula Salad with Golden Beets and Artichoke Hearts

3-4 cups baby arugula
8 pieces frozen artichoke hearts (or roughly 2 large whole artichoke hearts quartered, if using fresh)
1 medium/small golden beet
olive oil
cider vinegar
sea salt
pepper


Wash arugula and spin dry in salad spinner or pat dry with paper towel, place in a salad bowl with room to toss. Scrub beet well, remove rough top, and trim any tough skin around the top, along with the skinniest part of the root if still attached. Cut in half lengthwise and then into small half-moon segments as shown in photo. Place into a shallow saute pan with 1 inch water (along with artichoke hearts if using frozen), bring to a boil, turn to medium heat and simmer for 7-8 minutes. (If using fresh cooked artichoke hearts, cook beets alone). Drain and cool beets and artichoke hearts, toss in with arugula. Drizzle with olive oil and cider
vinegar, a sprinkle of sea salt and pepper, and toss well to coat.


Voila!

This salad is the perfect light, simple, and refreshing accompaniment to the warm, dense layers of the tortilla casserole, but it can be served alongside any dish you like.













So there you have it...a delicious Fall meal, from the World's Tiniest Kitchen to your table. Pull up a seat and dig in!



















Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

How, and Why, to Soak and Cook Your Own Beans

There's always a pot of beans soaking or cooking in The World's Tiniest Kitchen, and if I can do it here, trust me- you can do it anywhere! Cooking your own beans is easy, the most nutritious choice, cheaper by a long shot than buying canned beans, and despite popular belief, it's not actually time consuming. "Time consuming" means that something is taking up your time or taking time away from other tasks, and when it comes to soaking and cooking beans, it's rather a matter of very short periods of actual time spent interspersed with long periods of time when the beans are doing all the work and you don't even need to be in the room. So when you're ready to make that step and see just how easy, cheap, and deliciously nutritious homemade beans can be, read on!

Let's start with the why: when it comes to the intrinsic energy and quality of our food, we always want to consume food that is as close as possible to it's original state, when it came from the earth. Dried beans have simply been dried in their natural state and then sold- no salt or other preservatives, no chemicals or additives or flavorings, and no sitting around in liquid inside a can for long periods of time. Because they exist in this simplest of states and nothing has been added to them or done with them, they are also very cheap to buy in comparison with canned beans. You buy them in bulk, store them in airtight containers in a cupboard or on a shelf, and they last for months and even years! Aside from that, home cooked beans are easier to digest because the process of soaking and careful cooking descreases their gas-causing tendencies, so if you've experienced gas or indigestion with beans in the past, it's time to give home cooked beans a try.

And now for the how: simply measure out the dried beans you want to use depending on the recipe or use you have in mind, figuring that one cup of dried beans will feed about 3-4 people or servings. Place them in the bottom of a pot or bowl that has a lid, and cover them with plenty of fresh lukewarm water (at least twice as much water to beans). Add in either a bay leaf or a small strip of kombu seaweed (available at health food stores and Asian markets) to help break down the gas causing components of the beans, and nestle it under the beans. Cover with the lid, and leave for 8-10 hours. An ideal time to do this is either before you leave for work for the day so you can cook them when you get home, or before you go to bed at night so you can cook them the following morning or afternoon. Work and sleep are chunks of time already in your day when cooking prep like this can be happening on the side, with no effort! The time of soaking doesn't have to be exact- if you soak them for a little bit less than 8 hours or longer than 10 hours, that's ok, but don't soak them for up to 24 hours or more because they will start to sprout. During the soaking time, you don't do anything with them at all, you can be sleeping or not even home- meaning it takes less than 5 minutes total to measure them out, add water and a bay leaf or kombu strip and cover them, and you spend the next 8-10 hours the way you would anyway. See? Not bad so far.

After they've soaked 8-10 hours, drain them in a collander, discard the soaking water, and rinse them very well with fresh water. Reserve the bay leaf or kombu strip for cooking. Place the bay leaf or kombu strip at the bottom of a large pot with a heavy lid (enamel or cast iron pots work well), and top with the soaked washed beans as well as 3 times the amount of water per the amount of dried beans when you started, i.e. 3 cups of water if you started with one cup of dried beans before you soaked them. Bring to a boil uncovered and leave to boil uncovered for 15 minutes, occasionally checking on them and skimming off any foam that has formed on the surface of the water, discarding the foam. The longer you soaked the beans, the less foam there will be, if any. Then turn down the heat to low, cover the pot with the heavy lid, and simmer for a minimum of 1 hour and up to 90 minutes, depending on the kind of beans you are using (some are harder) and how long you soaked for (longer soaking shortens cooking time).

During this time, you don't need to be in the room watching them; they're just bubbling away on the stove- so while 60-90 minutes sounds like a long time, you're not actively cooking during that time at all. You can be in the other room helping with homework or showering and dressing for the day and tidying the house or answering emails. It's not an exact science when it comes to the length cooking time (are you seeing the pattern here? beans aren't fussy!) - the beans are done when they feel very soft to the touch and to the bite, but not mush. This means a minimum of one hour, but remember that well cooked beans are much easier to digest, so if you are someone who has often had indigestion with beans in the past, go for the full 90 minutes.

When finished cooking, strain and proceed to use in your recipe. However if you are cooking the beans for multiple uses over the course of one to several days, keep them in their cooking liquid in a glass or ceramic container with a lid in the refrigerator and strain out servings as you need them- the liquid keeps them from drying out. Home cooked beans can be kept in the refrigerator for 3-4 days, and can also be frozen for use at a later time. They are wonderfully handy to throw into soups, stews, casseroles, stir fries, salads, and all types of home cooked dishes.

So all told, the process of making beans from scratch does take hours- but you're only actively cooking or working for about 30 minutes of that. Once you get the hang of it, you'll be amazed at how easy it is and how you don't even notice the time passing, because you're doing your own thing the whole time and the beans are doing the work!

You will find that between the soaking, the bay leaf/kombu strip, the skimming off the foam, and the long cooking time, the beans are much easier for your body to digest than the ones being cooked en masse by a food manufacturer and sealed into a can with preservatives. Not to mention that home cooked beans save you a ton of money, and are better tasting and more pleasing in texture than beans out of a can, and best of all, you're giving your body this food in its closest to original state, which is always ideal. Closest to the source is best of course!

(All of this being said, canned beans are convenient, and it's ok to use them when you need to- but it's best to make your own whenever you can. If you do need to use canned beans or would like to simply have a few cans on hand for times when you haven't gotten a chance to make your own, buy a brand such as Eden Organics, which uses a safe can lining, avoids preservatives and additives, and includes kombu seaweed in their ingredients.)

Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Tofu, Arugula, and Shiitake Mushroom Saute with Fresh Basil

This dish is light, mild, and comforting. It's delicate flavors and textures manage to be warming and refreshing at the same time, making it a great Fall recipe. Tofu is a cooling food, but by steaming it thoroughly before use we counteract some of that cooling effect. The arugula and basil are both warming, and shiitake mushrooms are detoxifying, so this is a nicely balanced dish that leaves you feeling refreshed and light, but warm and comforted at the same time.

Tofu, Arugula, and Shiitake Saute with Fresh Basil
(serves 3-4 people)

1 14 oz. block of organic, non GMO tofu*
6 cups of washed, loose arugula
2 cups shiitake mushrooms, gently wiped clean and sliced into thin strips
Several leaves fresh basil, cleaned and torn into small pieces
2 tablespoons olive oil
2 teaspoons miso paste
fresh ground black pepper
1 clove peeled and chopped garlic (optional)

Combine 2 teaspoons miso paste in a cup with a few spoonfuls of water, and mix/mash gently with a spoon until fully diluted into an opaque liquid. Set aside. Drain block of tofu, squeeze excess water out with papertowel, and cut into small cubes. Place tofu cubes in a large covered saute pan or skillet with 1/2 inch of water in the bottom. Bring to a boil, and then turn heat to low and simmer for at least 5 minutes or until water is almost gone. Remove tofu and drain if necessary, set aside. Pour 1 tablespoon olive oil into same saute pan or skillet, and warm over medium-low heat. Do not allow oil to bubble or boil. If opting to use garlic to punch up the flavor of the dish, saute the garlic in the oil at this point over medium-low heat just until fragrant, not brown. Add shiitake mushrooms and basil into the oil with a small splash of water, move around to coat, cover and simmer 5 minutes with heat still at medium-low (mushrooms are very absorbent and will soak up the oil very quickly, hence the adding of a splash of water). Uncover pan, add arugula bit by bit, stirring to allow it to wilt and make room for more. At this point you will probably want to add the other tablespoon of olive oil and/or a small splash more water to create enough cooking liquid. Add tofu back in as arugula is wilting and cooking, but only cook arugula lightly until all is wilted but still bright green. Turn pan down to very very low simmer, and add in the miso liquid from the cup. Stir to warm and combine and all flavors, and finish with a dusting of fresh ground black pepper. Serve this over cooked brown rice, and ideally with chopsticks- the delicate and un-rushed method of eating with chopsticks is perfect for this dish!

*when cooking with tofu or tempeh, both of which are made from soy, make sure to buy organic non GMO (non-genetically modified) versions.

(Note: If you desire to make this into a meat dish, you could saute some strips of organic, all-natural meat during the portion of time assigned to water-sauteing the tofu, and then follow instructions as usual.)


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com