Better-Than-Three-Bean Salad

I have always loved Three Bean Salad! It's easy to make, tastes even better the second day, and is great for weeknight dinners, potlucks and picnics. The problem with most Three Bean Salads are they are swimming in vegetable oil, use mushy canned green beans, and have a ton of white sugar in the dressing.

I wanted a healthier version of this classic side dish, so I created one! It's still easy to make, definitely tastes better the second day, and is not only full of healthy, protein packed beans, but also has raw veggies, fresh green beans, and no white sugar.  I also added sunflower seeds for some extra crunch. I honestly think it tastes much better than your grandma's typical three bean salad. The last two times I
made this for my family we gobbled it up in no time.

This recipe is enough for four side servings. But it is so easy to double or triple if you need more! Enjoy!

Salad:
1 cup of blanched haricot verts (skinny French green beans), chopped
1 15oz can of mixed beans (pinto, black, kidney), thoroughly rinsed
2 celery stalks, finely chopped (I like to use the bright green interior stalks, including the tender interior leaves)
1 red bell pepper, chopped
1/4 cup of capers
1/3 cup sunflower seeds

Dressing:
2 Tbl extra virgin olive oil
2 Tbl raw apple cider vinegar (or red/white wine vinegar)
1 - 2 Tbl pure maple syrup
1 Tbl fresh lemon juice
1 tsp yellow mustard
salt & pepper, to taste

Rinse your haricot verts under clean running water (I use a handful of about 20 green beans). Next you want to blanch the haricot verts; this will get them slightly soft, but still crisp. To blanch, bring a small pot of water to a low boil. Add the haricot verts and cook for 2-3 minutes, until the desired texture (do not over cook or they will be mushy). Drain the boiling water and rinse the haricot verts with cold water to stop them cooking. Cut the blanched haricot verts into bite sized pieces. Place in a medium sized mixing bowl.

Add the drained and rinsed mixed beans, chopped celery, chopped bell pepper, and capers to the bowl with the haricot verts. Pour the dressing over the bean salad and mix well. Cover and place in the fridge for at least an hour to let the flavors marinate. I like to make my salad in the morning so it has all day to marinate; overnight is great too! Just before serving, add the sunflower seeds. Waiting to add the sunflower seeds will ensure they stay crunchy!

To make the dressing put all of the ingredients into a container with a tight fitting lid. Shake well before pouring over bean salad.

Incredible Fruit & Nut Loaf

I am literally obsessed with this loaf. I have made it four times in the last month! My husband loves it for breakfast and I have been having a slice for lunch a few times a week. It's super versatile. The dried fruit gives it a sweet, but not too sweet, flavor...there is no added sugar! And the nuts and seeds give it a rich, hearty taste. It is excellent plain or with a spread of butter. I like it with almond butter and berries or sliced apples on top. I also like it with a soft, spreadable cheese and sliced cucumbers. It really is so versatile. 

I found this recipe in The Wholesome Life eBook by Ellie Bullen (which has some great recipes, btw), but I have made some tweaks to the ingredients. Her original recipe is vegan. I added eggs to this recipe because because I felt the loaf needed a binder to hold it together better when sliced. I reduced the amount of water, subbed coconut oil for olive oil, and changed the type of flour used. Another tip on making sure the bread holds tight when sliced is to chop the dried fruit and nuts into fairly small pieces. 

I really hope you love this recipe as much as I do! Enjoy! 

1 cup whole wheat pastry flour 
1 tsp baking powder
1/2 tsp baking soda 
1 tsp cinnamon
1/4 tsp salt
1 1/2 cup chopped dried fruit* 
1 cup nuts**
1 cup seeds***
1/4 cup coconut oil, melted
1 tsp vanilla
3/4 cup water
2 beaten eggs
+ extra 1 tbsp of seeds for topping

*Dried fruit suggestions:
figs
apricots
cherries
Craisins
raisins
dates
apples

**Nut suggestions:
walnuts
pecans
almonds
hazelnuts

***Seed suggestions:
pumpkin seeds
sunflower seeds
flax seeds
hemp seeds

Preheat oven to 350F

Grease a loaf pan with coconut oil and set aside.

Chop all dried fruit and nuts into small, yet irregular sized, pieces with a knife (I recommend this over using a food processor which could turn the fruit into paste). 

In a medium bowl combine all fruits, nuts and seeds. Add flour, baking soda and powder, cinnamon and salt. In another bowl combine melted coconut oil, vanilla, water, and eggs. Whisk to combine wet ingredients.  

Pour wet ingredients on flour/fruit/nut/seed mixture. Stir until combined. Pour into prepared loaf pan. 

Bake for 30 minutes. Remove from oven and allow to cool completely before transferring to a cutting board and slicing. Enjoy plain or with butter, jam, nut butter, cheese, etc. This bread can go any way you like!! Top with sliced apples, berries, cucumbers, tomatoes....just go with what you are craving! 

Chocolate Chia Seed Pudding Parfait

I have never been a huge fan of chia seed pudding....the puddings I have had in the past were a bit flavorless. But I have changed my mind after eating this pudding, chocked full of raw cocoa powder and subtly sweetened with maple syrup. It is absolutely delicious and I have found myself craving it all week! I have been eating mine for lunch, loaded with berries, homemade granola and raw coconut yogurt. It would also make a very satisfying dessert. Add any of my topping suggestions....make your parfait your own! Enjoy!

Chocolate Chia Pudding Ingredients

1/4 cup organic cacoa powder (I like Navitas)
3 Tbl pure maple syrup
1/2 tsp vanilla extract
pinch of salt
1/4 tsp cinnamon
1 1/4 cup nut milk (I used almond)
1/3 cup chia seeds

Whisk the cocoa powder, maple syrup, vanilla, salt and cinnamon together. Add nut milk and stir until smooth. Add the chia seeds and combine.

Cover and refrigerate until mixture has thickened, 3 hours to overnight. When ready, serve yourself a spoonful and add your favorite healthy toppings!

***I make a big batch of this delicious, gluten free granola often. I sprinkle it into my smoothies, add it to yogurt, açaí bowls, and of course, this parfait. Click HERE for the recipe.***

Toppings Suggestions for your Parfait:
I put an *asterisk next to the toppings I used in the picture above

sliced strawberries*
fresh blueberries*
blackberries*
raspberries
chopped pineapple
chopped apples
chopped pears
chopped dates

raw coconut yogurt* (I like GTs CocoYo)
almond yogurt
Greek yogurt
scoop of almond butter
scoop of peanut butter
honey

my favorite granola* - click HERE for the recipe
your favorite granola
walnuts
almonds
hemp seeds*
cocoa nibs
coconut shredds

Almond Flour Banana Bread with Chocolate Chips

This simple, healthy banana bread is moist, gluten free, and most importantly, delicious! I bake banana bread almost weekly so the kids can grab a quick breakfast in the morning or an afternoon snack. Everyone gave this recipe a thumbs up. Enjoy!

3 very ripe bananas, smashed
2 eggs
2 Tbl coconut oil, melted
1 tsp vanilla extract
2 cups almond flour
2 Tbl arrowroot powder OR cornstarch
1/2 cup coconut sugar + 1 Tbl of coconut sugar for sprinkling
1 tsp cinnamon
1 tsp baking soda
1/4 tsp salt
1/2 cup chocolate chips

Preheat oven to 350F

Grease a loaf pan with coconut oil. Set aside.

In a large bowl, mash the bananas. Add eggs and melted coconut oil; mix. Add vanilla and combine. Add almond flour, arrowroot powder, coconut sugar, cinnamon, baking soda and salt. Stir to combine. Add chocolate chips.

Pour batter into prepared loaf pan. Sprinkle remaining 1 Tbl coconut sugar evenly over the top.

Bake for 40 - 45 minutes or until a toothpick comes out clean. Let cool completely before removing from pan and slicing.

Antipasto Sandwich with Basil Pesto

I love all the flavors in this easy to assemble sandwich. Use my ingredient list as a guide....add what you want, and omit what you do not. I guarantee you will enjoy the fresh pesto though. Take the time to make the pesto from scratch since the rest of the recipe only requires minimal effort - you will be glad you did!

We ate this for dinner on a busy weeknight. I put it together in the early afternoon before I picked the kids up and we didn't eat until nearly 7pm.  The flavors were able to marinate and because the ciabatta loaf is thick and crusty, the bread did not get soggy. I served this with a veggie/fruit smoothie and a side of Kettle chips. A side salad would also be a great accompaniment. Enjoy!

Serves 2-3 people

Lemon Basil Pesto:

2 cups fresh basil
2 cups fresh spinach 
1/2 cup pine nuts
1/2 cup shredded Parmesan cheese
Zest of 1 lemon
Juice of 1/2 -1 whole lemon, to taste (I used 1/2)
Pinch of crushed red pepper flakes, to taste
1/3 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper, to taste

Sandwich Ingredients, use as few or as many as desired

1 loaf ciabatta, halved lengthwise
Salami
Prosciutto

Pepperoni1 cup coarsely chopped artichokes
Roasted red bell pepper, sliced
Vine ripened tomatoes, sliced
Pepperoncini, drained and chopped
Kalmata olives or capers, optional
Fresh mozzarella cheese, sliced
4 slices of pepper jack cheese
Handful of arugula or fresh spinach
Extra-virgin olive oil, for drizzling
Balsamic glaze, for drizzling, optional 

Directions:

Combine basil, spinach, pine nuts, Parmesan, zest, lemon juice and crushed peppers in a food processor. Turn on and combine. While machine is running, slowly drizzle in olive oil. Add salt and pepper to taste. Set aside.

To assemble the sandwich:

Slice the ciabatta loaf in half lengthwise. Use your fingers to scoop out the inside of the bread on the top and bottom pieces - this is important as it will allow for you to layer the ingredients inside comfortably. Spread the inside of the top and bottom slices with lemon basil pesto. Layer ingredients, starting with meats, then artichokes, roasted peppers, sliced tomatoes, pepperoncini, olives, and cheeses. Top with arugula or spinach. Lightly drizzle with olive oil and/or balsamic glaze, if desired. Add top slice of bread and press down. Wrap tightly with plastic wrap and refrigerator for at least an hour. 

When ready to serve, use a serrated knife to cut into individual sandwiches. Serve with chips and a side salad or smoothie. Enjoy! 

Millionaire's Shortbread - Cook's Illustrated

Oh my goodness these little caramel cookie bars were just beyond delicious! I knew they would be since they are a Cook's Illustrated recipe (cannot go wrong with anything they put out!). I made these for a party and also gave out as gifts. The perfect holiday dessert to share.

You will need a candy thermometer to make the caramel filling. Do not try to make this without one.....getting the caramel to the exact temperature is very important!

I found this recipe on the blog Playing with Flour. The blogger does an amazing job with step-by-step photos, so I suggest you click HERE and read her post.

And here is the Cook's Illustrated recipe I found on the blog Playing with Flour.... Enjoy!

Ingredients:
For shortbread crust:
2 1/2 cups (12 1/2 ounces) all-purpose flour
1/2 cup (3 1/2 ounces) granulated sugar
3/4 teaspoon salt
16 tablespoons unsalted butter, melted

For caramel filling:
1 (14-ounce) can sweetened condensed milk
1 cup packed (7 ounces) brown sugar
1/2 cup heavy cream
1/2 cup corn syrup
8 tablespoons unsalted butter1/2 teaspoon salt

For chocolate topping:
8 ounces bittersweet chocolate (6 ounces finely chopped, 2 ounces grated using the small holes on a box grater; Ghirardelli's 60% bittersweet chocolate bar recommended)

For crust:  Adjust oven rack to the lower-middle position and preheat oven to 350 degrees.  Make foil sling for a 13 x 9 inch baking pan for easy removal of bars later. Fold 2 long sheets of aluminum foil; the first sheet should be 13 inches wide and second sheet should be 9 inches wide.  Lay sheets in pan perpendicular to each other, with extra foil hanging over edges.  Push foil into corners and up the sides of the pan, smoothing foil flushed to the pan.

Combine flour, sugar and salt into a medium bowl.  Add melted butter and stir with a rubber spatula until flour is evenly moistened.  Crumble dough evenly over the bottom of the prepared pan.  Use your fingertips and palm to press and smooth the dough into an even layer.  Using a fork, pierce the dough at 1-inch intervals.  Bake until light golden brown, 25-30 minutes.  Transfer pan to a wire rack.  Take a sturdy metal spatula and use it to press on the entire surface of the crust to compact it (this is to help make the finished bars easier to cut).  Let crust cool until just warm, at least 20 minutes.  

For filling: Place all ingredients into a heavy-bottomed saucepan and stir together. Cook, over medium-heat, stirring frequently, until temperature reaches between 236 to 239 degrees (it will fluctuate), 16 to 20 minutes.  Carefully pour the mixture (it is very hot) over the crust and spread evenly using an offset spatula.  Let cool completely, about 1 1/2 hours.

For chocolate: Place chopped chocolate into a bowl and microwave it on 50% power for 15 seconds at a time, stirring after each interval.  Continue until chocolate is just melted and not much warmer than body temperature (check by holding bowl in the palm of your hands), about 1-2 minutes in total.  Add the grated chocolate and stir together until smooth.  If necessary, return chocolate to the microwave for no longer than 5 seconds at a time (again, on 50% power) to finish melting.  Spread over the caramel layer and smooth it evenly using an offset spatula.  Refrigerate the pan until chocolate is just set, about 10 minutes.

Finish/slice the bars: Lift shortbread out of the pan using the foil overhang and remove the foil.  Place onto a cutting board.  Using a serrated knife with a gentle sawing motion, slice bar in half crosswise so you have two 6 1/2 by 9 inch rectangles. Then slice each of these rectangles in half again crosswise so you have 4 strips.  Slice each strip crosswise into 10 equal pieces, for a total of 40 bars.

Sweet Potato & Black Bean Chili

This chili was delicious!!! I decided to roast the sweet potatoes and carrots instead of letting them cook solely in the broth and I'm so glad I did. They caramelized in the oven which gave this chili a unique flavor. The whole dish came together easily and made for a warm, hearty meal on a cold, rainy autumn evening. This made 5 servings. Enjoy! 

2 medium sweet potatoes, peeled and cut into small pieces
2 large carrots, cut into bite sized pieces
3 Tbl olive oil, divided
2 tsp salt, divided
1/2 a red onion, diced
1 poblano pepper, seeded and diced
2 garlic cloves, diced
3 tsp chili powder, divided
1 tsp cumin
1 tsp dried oregano
4 cups of vegetable broth
28 oz of crushed tomatoes
1 15oz can of black beans, drained and rinsed
2 cups of COOKED quinoa*
1 Tbl pure maple syrup or honey, optional

Toppings to try:
sour cream
shredded cheddar
diced ripe avocado
chopped green onion
hot sauce
salsa
shredded cooked chicken

Preheat oven to 400F

On a lined baking sheet spread out sweet potato and carrots that have been cut into small, bite sized pieces. Drizzle with 1 Tbl olive oil. Sprinkle with 1 tsp salt and 1 tsp chili powder and toss to coat. Roast for 20 minutes, stir. Continue roasting for another 5 minutes or until potatoes and carrots are starting to brown and cooked through.

sweet potatoes on the right, carrots on the left

While veggies are roasting, warm remaining 2 Tbl olive oil over medium low heat. Add onions and poblanos and sauté for 7 minutes, stirring now and then. Add garlic and cook for another minute, careful not to let the garlic burn. Sprinkle remaining 2 tsp chili powder, cumin and oregano over cooked onion mixture and stir. Add vegetable broth and tomatoes. Add the beans. Give a good stir.

If not using left over or pre-cooked quinoa, cook now in a separate pot, following the directions on the back of the bag. Set aside.

Once sweet potatoes and carrots are finished roasting, add them to the pot with onion and tomatoes. Let chili come to a boil, then turn heat down to a simmer and cook for 20 minutes.  Add maple syrup or honey, if using. Add cooked quinoa.  Add salt and pepper to taste.

Spoon chili into bowls and top with whatever extras you like. I added sour cream, shredded cheese, chopped avocado, and green onion to mine. My husband liked all of that, plus hot sauce. My son opted for the shredded chicken. All the kids loved the homemade biscuits I served with dinner. Cornbread would also be delicious. Everyone was happy! Hope you enjoy!

*You can sub brown rice, wild rice or farro for quinoa if you want to use another grain