White Bean Dip

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Today I want to share my recent White Bean Dip Recipe video! This dish takes less than ten minutes to create and is great for serving as a side during a dinner party, or also just as a snack for one!

Several of the ingredients in my White Bean Dip, such as the garlic and olive oil, are fantastic for providing your body with the energy that it needs, as well as being helpful for protecting the immune system. Additionally, the cannellini beans are an amazing source of fibre, making them great for weight loss and optimum digestion.

Turmeric is one of my star ingredients and is something that I try to include in my diet every single day. One of the best things about turmeric is that it is super anti-inflammatory, meaning it can keep levels of inflammation in the body at a positive level. It also helps to protect against the onset of certain health conditions, such as some types of cancer, Alzheimer’s disease, dementia and liver damage.

Ingredients:

400g cannellini beans
1 tbsp of apple cider vinegar
1/4 cup of olive oil
1 cloves of garlic, minced
1 tsp of turmeric
1 inch of fresh ginger, chopped
Pumpkin Seeds
Pistachios

Method:

Take the canned cannellini beans and drain the water before adding them to your food processor with a quarter cup of olive oil. You can then add in the tablespoon of apple cider vinegar, the teaspoon of turmeric, the minced garlic and the chopped ginger.

Blitz the contents of your food processor until your dip has the consistency of hummus. You can then scoop it out and place it into a bowl to serve. Top with pistachios and pumpkin seeds and you are good to go!

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French Green and White Bean Salad

Salads are among my favourite meals as they are so simple and quick to make whilst also being incredibly good for the body! By using a variety of ingredients in a salad you can quickly provide your body with the nutrients it needs to get through the day. This salad is perfect for lunch or dinner and will leave you feeling satisfied and nourished.

The crushed, toasted walnuts give this salad an interesting twist, both in terms of flavour and nutrition. As you may know, eating walnuts every day will help to protect your heart as well as work to lower your risk of developing certain cancers. This amazing nuts contain the plant-based omega-3 fat which is great for battling inflammation in the body. Omega-3 has also been linked with helping to prevent blood clots from forming. Studies have also shown that walnuts can aid weight loss efforts as well as boost the reproductive health of men.

Ready to make this healthy salad? It will serve two people as a main or four as a side! You will need the following ingredients:

250g of french white beans, rinsed and drained
150g of french green beans
2 large handfuls of spinach
2 large handfuls of rocket (arugula)
1 large handful of coriander
1 large handful of flat-leaf parsley
4 medium tomatoes, quartered
A large handful of walnuts, toasted and then crushed
1 avocado, cut into small chunks
2 spring onions, thinly sliced

For the dressing:

The juice of 1 lemon
The zest of 1/2 a lemon
2 Tbsp. of apple cider vinegar
1 shallot, finely diced
1 tsp. of dijon mustard

French Green and White Bean Salad2The first thing you will need to do is cook the french green beans for five minutes in a pot with boiling water. After this time you must remove them from the pan and drain and rinse with cold water. Next, in a large bowl, combine all of the salad ingredients together and toss well. Finally, in a small bowl, whisk the dressing ingredients together and pour over the salad.

It is simply a stunning, green and ‘French’ salad that tastes fantastic! For more recipes like this one that will fill you with goodness, head over to The Flexi Foodie Academy!

3 Bean Spicy Chilli

Being American, chilli is a big deal!  And growing up in the cold Chicago winters….well, chilli was an even bigger deal! Of course, chilli recipes ideally have meat in them which of course is fine if you’re not vegetarian or vegan. However, I’ve found that adding in a selection of beans (three in this recipe) definitely makes a great and hearty substitute for the meat.  So, on those cold, rainy days – let this heart warming chilli be your go to super easy supper.  Oh, and PS, chilli is super easy to freeze so feel free to double this recipe so that you’ll always have it on hand when the downpours arrive!

Eating a range of beans is great for your health as they are bursting with nutrients. This recipe uses white beans, which are high in potassium and calcium, black beans, which are great for protein and magnesium, and kidney beans, which are packed full of dietary fibre! What’s not to love!

To make this dish for four people, you will need the following ingredients:

1 onion, chopped
3 garlic cloves, crushed
2 celery sticks, chopped
3 carrots, chopped
1 x 400g tin white beans, drained and rinsed
1 x 400g tin black beans, drained and rinsed
1 x 400g tin kidney beans, drained and rinsed
2 x 400ml tin chopped tomatoes
1 tsp. chilli powder
A small handful of basil, chopped
½ tsp. cayenne pepper
2 tsp. cumin
A small handful of coriander, chopped
1 avocado, sliced
1 lime, quartered
1 Tbsp. coconut oil

FullSizeRender (1)To get started you will need to take a large pot and melt the coconut oil over a medium to high heat in it. You can then add the onion, crushed garlic, carrot and celery and then cook for five minutes. Next, add all of the beans, chopped tomatoes and the spices and then cook for ten minutes over a medium heat. Once this time is up, you can then stir in the fresh basil until soft, which should just take a minute. Finally, serve into bowls and top with sliced avocado, fresh lime juice and chopped coriander. You’ll soon agree that it is SOOOO good!

Remember, for more amazing recipes like this and nutrition information and advice, head over to The Flexi Foodie Academy!

The BEST Refried Beans

This recipe comes from a wonderful company called Hello Fresh that I recently started using. And I can’t tell you how amazing they are! Their boxes include chef-created recipes and all the fresh ingredients you need to cook at home. Because I’m working full-time and have four kids, it’s sometimes hard to have to prepare a meal every single night of the week on those nights when I’m rushing off to teach and that’s why Hello Fresh is SO amazing. All the fresh ingredients are right there for me, with instructions and I’m easily done cooking a SUPER healthy meal for me and the kids in 30 minutes or less. And on those evenings when I can’t do the cooking… well, luckily I have a 17 year old daughter who not only follows the instructions but loves to cook too! So, here’s one of their fabulous recipes that we all love!

Refried beans are simple to make with just a few ingredients and with this delicious recipe is the BEST recipe I’ve discovered so far for this meal! Once you have prepped all of the ingredients it will take less than fifteen minutes to have it on the table!

Cumin is one of my favourite spices as it brings such an incredible flavour to food. It is crammed full of phytonutrients which have both antioxidant and anti-flatulent properties. It is also a great source of dietary fibre. Additionally, coriander contains a range of vitamins, minerals and essential oils. When eaten regularly, coriander can help to lower LDL cholesterol levels in the body.

This is the perfect meal to make if you come home late after a busy day and want something, quick but nutritious to fill your stomach. To make some for yourself, you will need the following ingredients:

1 x 400g tin of mixed beans, drained and rinsed
1 red onion, chopped
1 lime, zest and juice
1 tsp. cumin
2 Tbsp. tomato puree
1 tsp. of your favourite hot sauce or 1/4 tsp. chilli powder
Fresh coriander
1 Tbsp. coconut oil

The Best Refried Beans TheFlexiFoodie2To get started making this recipe, take a large pan and melt the coconut oil over a medium to high heat. You can then add the chopped red onion into the pan. It should take about five minutes for the red onion to become soft. You can then add in the beans, cumin, hot sauce/chilli powder and the tomato puree. Mix well and begin to mash the beans using a fork. Next, add the lime juice and zest and reduce the heat to low. You must then cover the pan for an additional five minutes. Once mashed, mixed and warm, put the beans in a large bowl and top with the fresh coriander – enjoy!

To learn about nutritious cooking and healthy foods head over to my e-learning portal – The Flexi Foodie Academy!

Beans, Beats and Herbs

This colourful dish can either be used as a very light lunch option or alternatively as a fantastic side dish to go with a healthy dinner. Beets are amongst the healthiest foods in the world and they contain a unique type of phytonutrients known as betalains. Research has shown that betalains are amazing for providing antioxidant, detoxification and anti-inflammatory support in the body. The combination of these benefits means great things for the health of the cardiovascular system in particular. Add to this that they are also known to be effective in combatting cancer growth and contain high amounts of manganese, potassium, copper and fibre and you are eating an all-round winner!

If you are a fequent follower of my blog then you will know that coconut oil is a favourite of mine – but you might not know why! Well, it is my opinion (and one widely shared) that it is one of the healthiest oils to cook with. It can help with a whole range of things, from aiding weight loss to improving digestion, as well as boosting your immune system and your metabolism.

To make this dish to serve six people, you will need the following ingredients:

8 x beets
Coconut oil
1 x 400g tin of white beans

For the dressing:

2 Tbsp. capers
1 garlic clove
A handful of mint, parsley and basil
1 tomato
The juice of 1 lemon
1 Tbsp. olive oil
Sea salt and black pepper

To get started making this dish, you will first need to preheat your oven to 180C. You must then coat the beets with coconut oil, a splash of water and a sprinkle of sea salt and pepper. You can then cover the beets with tin foil and roast in the oven for one hour or until the beetroots are cooked through. Once you are sure they are cooked, remove them from the oven and allow them to cool. Next, combine the beets and the white beans in a large salad bowl.

Now it is time to move on to make the dressing! All you have to do is combine all of the ingredients in a food processor. You must then take this mixture and coat the beets and beans with it. Before you serve, you can top with extra mint, parsley and basil as desired – enjoy!

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The Best Baked Beans

Baked beans are such an amazingly satisfying meal, especially when combined with a crusty chunk of wholemeal bread! Delicious. However, when you buy baked beans from the store, the sugar and salt content can be incredibly high! You might also find other additives and artificial sweeteners lurking in the can which your body simply doesn’t want anything to do with!

That doesn’t mean that you have to avoid this meal entirely as it’s always possible to make your own! My recipe uses cannellini beans and chickpeas combined with a few other nourishing additions to create the Best Baked Beans!

Cannellini beans rank incredibly low on the glycemic index and also score some serious points when it comes to their high antioxidant count. They are full of a range of vitamins and minerals, with an especially impressive magnesium count. Magnesium is important for keeping your blood pressure normal as well as for the health of your bones. Chickpeas are the perfect accompaniment to the cannellini beans as they are a fantastic natural source of protein. Chickpeas are also low calorie as well as low in fat. In fact, one cup of cooked chickpeas contains 4 grams of fat but it is the healthy unsaturated kind!

best_baked_beans_flexi_foodie2To make the Best Baked Beans, grab yourself the following ingredients:

1 x 400g tin cannellini beans – drained and rinsed
1 x 400g tin chickpeas – drained and rinsed
1 leek, finely chopped
2 Tbsp. coconut oil
3 Large garlic cloves, crushed
200g tomato puree
1 litre of vegetable stock
1 Tbsp. dried thyme
4-6 Tbsp. coconut nectar depending on how sweet you like it.

To begin, melt the coconut oil in a large saucepan over a medium heat before adding in the chopped leek and the crushed garlic. You can then saute the leek and the garlic in the oil for the next ten minutes. After this time, they should begin to go soft.

Next you can add the litre of veg stock into the pan and then the tomato puree and thyme as well. Give this a quick stir and then reduce the heat to a gentle simmer. Allow the pan to simmer with the lid off for the next 45 minutes. By this time the sauce will have become thick. Decide how much of the coconut nectar you want to add into the mix and then place that in the pan with a dash of sea salt and black pepper. You can then remove from the heat and serve into bowls!

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Mung Bean & Sweet Potato Casserole

I haven’t really done a proper bean post before and one of my favourite beans are…. mung beans.  I actually think they’re really sweet and cute, and they do taste amazing too.  A wonderful trait about mung beans is that they are easier to digest compared to larger beans and you don’t need to soak them for hours.  You can just pop them in and let them cook for about 45 minutes.  Hurray!

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Some people have difficulty digesting beans and legumes. They may develop gas, intestinal problems, irritability, or unclear thinking. Here are a few techniques for preparing and eating legumes that will alleviate most problems.

  • Soak beans for several days, changing the water twice daily, until a small tail forms on the beans.
  • Chew beans thoroughly and know that even small amounts have high nutritional and healing value.

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  • Avoid giving legumes to children under 18 months because they have not developed the gastric enzymes to digest them properly.
  • Experiment with your ability to digest beans. Smaller beans like adzuki, lentils, mung beans and peas digest most easily. Pinto, kidney, navy, black-eyed peas, chickpeas, lima and black beans are harder to digest. Soybeans and black soybeans are the most difficult beans to digest.
  • Experiment with combinations, ingredients and seasonings. Legumes combine best with green or non-starchy vegetables and seaweeds.
  • Season with unrefined sea salt, miso or soy sauce near the end of cooking. If salt is added at the beginning, the beans will not cook completely. Salt is a digestive aid when used correctly.

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So what’s the scoop on mung beans, you ask?  Well, for starters, ancient China used mung beans for detoxifying the body, so a high five to the Chinese on that one.  Mung beans are high in soluble dietary fibre.  What’s soluble dietary fibre  you say?  Read after the pic of the green chilies!

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Here’s Soluble Fibre 101: Dietary fibre refers to certain food particles that cannot be digested. Dietary fibre comes in two forms: soluble and insoluble. Insoluble fibre aids in normalizing bowl movements, but it does not do much for lowering blood pressure. Soluble fibre when mixed with water in the digestive tract will form a gel-like material, which in turn aids in supporting essential bodily functions. And foods rich in soluble dietary fibres have been show to help lower the bad cholesterol (LDL).   So, another high five there.

Let’s get started on creating this delicious dish!

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Grab these goods and you are ready to go!  Serves 6 – great for a dinner party!

1 Tbsp. coconut oil

1 tsp. fenugreek seeds

1 tsp. cumin seeds

1 tsp. turmeric

3 garlic cloves

1 inch ginger, grated

4 green chilies, sliced

2 small onions, diced

2 red bell peppers, chopped

2 sweet potatoes, 1 1 /2 chunks

350g mung beans

1 litre vegetable stock

400g spinach

3 large tomatoes, chunked

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Heat the coconut oil in a large pan.  Once the oil has melted, stir in the fenugreek seeds and cumin for about 2 minutes until you smell the lovely frangrance of the spices.  Add in the garlic, ginger, chillies, onion and red peppers, sauté until the onion is soft.

Toss in your chunked sweet potatoes and top with the turmeric for about 2 minutes.  Then you’re ready to stir in the mung beans and the vegetable stock.  Bring to the boil and then let simmer for about 45 minutes or until the beans are cooked.  Lastly, add in the spinach and the tomatoes until both are soft but not over cooked – again, about 7-10 minutes.  Season with your limes, sea salt and black pepper.  This dish is incredibly filling so you probably won’t need any grain to go with it!

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