Wednesday, 2 January 2013

Recipe Time!!

Beans get a bad rap!  I'm sure we've all heard the saying "beans, beans the musical fruit.....".  The truth is that while they can be considered a pretty carb-y source of protein, they have great nutritional benefits (fibre, folate, iron, B vitamins, for example).  They can help fight cholesterol and lower your risk of heart attack.  The saying may not be entirely true either... It's sort of a half truth.  That reaction may occur in folks whose bodies are not accustomed to taking in that much fibre.  The fact is, the average North American isn't even eating half the amount of fibre they should eat, getting only 15 of the recommended 30-35 grams of fibre that they should be getting in a day (for more info:

As a side note: if you are vegan or veg-curious and using beans as your protein source in a meal, pair them with a grain (ie. rice, tortilla shell...) to ensure you're getting a complete source of protein. Here I use toast. :-)

Yummy vegan breakfast

Refried beans:
1 can pinto beans (you can also use black beans!)
1/2 cup of Veggie broth
1 tbsp olive oil
Pinch of salt
1 clove garlic
Onion to taste

Soften onions and garlic in a pan with olive oil.  Add beans, salt and broth and let simmer on medium heat until soft enough to easily mash (about 5 mins), you may want to add a bit more broth or olive oil here if you're finding the mixture is too dry.  Here I use a hand blender because I like my refried beans really smooth in texture, but if you like them to have texture you may want to use a spatula to mash them.

Roasted tomato:

Preheat oven to 375f.  Cut tomatoes in half and coat with olive oil.  Dust with spices of your choice, here I've used an Italian blend with oregano, onion and garlic powder and parsley but salt and pepper will do just fine, and roast in preheated oven for 45-60 minutes (or until very soft).

Bon Appétit!!


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