Tag Archives: handmade health

carribeanbeansoup

Caribbean black bean banana soup

Looking at my browning bananas in the corner that my son refuses to eat, I had to come up with something before they went into the compost. After freezing a few for later baking projects, I decided to use one in a black bean soup. I found this recipe online somewhere but have since modified it, increasing the seasoning and turning up the heat .

Caribbean black bean banana soup
 
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Author:
Recipe type: Soup
Serves: 4
Ingredients
  • 4 cups cooked and rinsed black beans or 2 15 oz can of rinsed beans
  • I medium onion minced
  • 3 cloves of garlic
  • 1 diced red pepper
  • one ripe banana mashed
  • 1 mango pealed and chopped into large chunks
  • 2½ tsp cumin
  • 1 TBLS grated fresh ginger
  • 1 TBLS tabasco
  • 1 tsp chilis
  • 3 cups chicken broth( or vegetable)
  • 2 cups coconut milk
  • salt and pepper to taste
  • ¼ cup minced red pepper for garnish
  • lime juice
Instructions
  1. Put a dollop of olive oil and add chopped onions, garlic and 1 diced red pepper to a hot pot
  2. Cook until transparent
  3. Stir in black beans, cumin, grated ginger, mashed banana and chilis and hot sauce
  4. Add coconut milk and broth
  5. If too thick, add a bit more chicken stock
  6. Bring to a boil and reduce heat
  7. Simmer for 45 minutes
  8. Add salt and pepper to taste
  9. I like to add a lot of black pepper to give it some heat
  10. Using a stick blender give it a few pulses to blend a bit but not totally pureed
  11. Serve with a few diced red peppers and lime juice

 

beandip

Black eyed pea curry bean spread

I created this lovely spread after attempting to make a bean curry that my son would actually eat. Unfortunately, he didn’t like the madras spice I used so I decided to blend this up for an appetizer with a few crackers. Well, it seems to be a hit with the adults do that’s not a bad return. It’s a nice change from traditional tahini hummous and has a nutty flavour with the black eyed beans. Spread it on a cracker and enjoy!

Black eyed pea curry bean spread
 
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Author:
Recipe type: appetizer
Serves: 4
Ingredients
  • ½ cup dried blacked eyed beans to soak
  • 1 medium onion
  • salt and pepper
  • yoghurt
  • Juice of one lemon
  • Madras curry powder
Instructions
  1. Soak beans overnight and cook with water for at least one hour until tender and drain
  2. Alternatively, open one 19 oz can of black eyed beans and drain liquid
  3. Dice one medium onion and add to hot frying pan with a little oil
  4. Cook onions until have cooked to clear
  5. Add beans and 1 TBLS Madras curry powder
  6. Cook until onions are soft
  7. Add salt and pepper to taste.
  8. Set aside to cool
  9. Blend mixture in the blender until smooth
  10. Add 1 tsp lemon juice or squeeze juice of one lemon
  11. Add 1 TBLS yoghurt
  12. Add salt to taste and a little water if too thick
  13. Add a pinch of red chilis to spice it up

 

soccabread

Gluten free socca bread

I love this socca  bread traditionally from Southern France. It’s savory and flavourful and best of all gluten free. Chick pea flour or Channa bean flour can easily be found in the South Asian section of any grocery store. If you can come by at least 2 caste iron frying pans..you can play with the thickness of this lovely bread.  Always remember to preheat your frying pan so you get a nice crisp crust.

Gluten free socca bread
 
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Author:
Recipe type: appetizer
Cuisine: French
Serves: 4
Ingredients
  • 1 cup Chick pea flour
  • 1 cup warm water
  • 2 tsp fresh rosemary
  • 1 medium sliced onion
  • Dried chilis (optional)
  • Fresh cracked pepper and rock salt
  • Olive oil
Instructions
  1. Preheat caste iron frying pan in oven set at 450 degrees
  2. Whisk flour and warm water together until smooth
  3. Add fresh rosemary or any herb of choice, rock salt ,cracked pepper and sliced onion
  4. Leave to rest for 30 minutes
  5. Once temp. is reached ,carefully pull out with oven mit
  6. Add a little olive oil or coconut oil to cover the base of the pan and pour in the batter until it covers the base
  7. Bake for at least 20 minutes until cooked through
  8. Turn on broiler and brown the top
  9. Remove from the oven and flip out onto bread board to cool a little
  10. Cut into wedges and serve warm

 

grilledcabbage

Roasted cabbage with grilled garlic sausage and garlic mash

Looking in the fridge to make dinner can be a daunting task when your tired and empty of ideas but I find if you keep garlic sausage in the freezer and the staples of cabbage and potatoes on hand, this comfort meal is quick and satisfying. My son loves garlic sausage so this is an easy sell for a last minute meal. If you buy your sausage from the local butcher or a local manufacturer, you can inquire if it’s gluten free as my Freybe brand is. The secret to getting your cabbage soft and sweet is to roast it at a high temperature.

Roasted cabbage with grilled garlic sausage and garlic mash
 
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Roasted cabbage with garlic sausage and garlic mash.
Author:
Recipe type: Dinner
Serves: 4
Ingredients
  • 1 whole cabbage
  • 1 large gluten free garlic coil
  • 5 or 6 new potatoes
  • garlic
  • lemon juice
Instructions
  1. Preheat oven to 450 degrees
  2. Quarter cabbage and remove core
  3. Chop into large chunks and lay on cookie sheet
  4. Drizzle with olive oil, 6 cloves of minced garlic and juice of one lemon
  5. Cook for 15 minutes and then turn to cook otherside
  6. Cut garlic sausage in half and lay on top of cabbage to grill as well.
  7. Cut potatoes and cook until soft
  8. Drain and mash adding 2 or 3 cloves of minced garlic with a little milk ,butter and salt and pepper to taste.
  9. Serve with a little dijon mustard

 

carrotmuffins

Gluten free carrot muffins.

My son loves muffins when he comes home from school so I came up with this healthy gluten free version that is low in fat and delicious and moist.

Gluten free carrot muffins.
 
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Author:
Recipe type: Breakfast snack
Cuisine: gluten free baking
Serves: 4
Ingredients
  • 1 cup brown rice flour
  • 1 cup buckwheat flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ½ salt
  • 2 TBLS ground flax seed (mix with 4 TBLS warm water)
  • ½ cup sliver almonds or mixed walnuts(optional)
  • ½ brown sugar
  • ¼ apple sauce
  • ¾ cup orange juice
  • 1 egg
  • 1tsp cinnamon
  • 1 tsp allspice
  • 2 cups shredded carrots
  • ¼ cup dark chocolate chips or raisins (optional but my son won't eat them unless they have chocolate chips.
  • ¼ cup coconut oil or olive oil
Instructions
  1. Beat the egg
  2. Add melted oil and sugar and orange juice and mix with the blender
  3. Mix together dry ingredients
  4. Add liquids to dry ingredients and mix quickly
  5. Gently stir in grated carrots and add nuts and chocolate chips
  6. Spoon into coconut oiled or pam sprayed muffin tins
  7. Fill almost to the top to make 12 regular size muffins or 36 mini muffins
  8. Bake for 25 minutes at 350 degrees.