Beans Beans what a wonderful art…


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Just in case my mom wasn’t the only mom who sang this song everytime she made chilli, here’s the full version:

Beans beans what a wonderful art
The more you eat the more you fart
The more you fart the better you feel
so eat beans for every meal!

(cleaner version)

Beans beans what a wonderful fruit
the more you eat the more you toot… and so on …

Beans are in fact a wonderful “fruit”. They are full of complex carbohydrates and fiber and can provide up to 16 grams of protein per cup. Another upside to adding beans to your dinner table… they are CHEAP!! Especially if you buy dry beans, they are usually less than a dollar a bag and make several servings.

I realize I sound like Forrest Gump’s best friend Bubba but, they’s bean salad, bean enchilada’s, bean chilli, beans in pasta, bean taco’s, bean burgers, bean soup, refried beans and my favorite, beans and rice. Add beans to your diet and reap the many benefits they have to offer. You will get used the aforementioned “side” effects, just hydrate and you (and your loved ones) will survive:)

Here are a few of my favorite bean recipes.

Greens and Beans with jalapeno Cilantro AioliBeans

Hint: to avoid chopping the veggies below simply buy pre chopped pico di gallo at your grocery store. Most sell it…or chop away:)

A Bag of dry Red or Pinto Beans
1 Medium to large onion (white or yellow), diced
1 bunch cilantro chopped
1 tomato chopped
1 jalapeño chopped with seeds
3 Cloves of Garlic, chopped
2 Cups Veg Broth
1 Cups Water
Salt

Cover the beans with water and soak overnight
Rinse the beans in the morning and add them to a crock pot
Add the rest of the ingredients and cook on high for 4 to 6 hours until beans are tender.

Greens

1 bunch of Kale finely chopped
3 or 4 Garlic cloves, sliced

Heat some oil in a pan and saute the garlic until fragrant. Add the kale, a tablespoon of water and some salt. Cover and steam the kale until it is bright green and tender. (this should only take 4 or 5 minutes, don’t overcook)

jalapeno Cilantro Aioli

A few handfuls of Cilantro leaves
1 jalapeno seeded and chopped (more if you like extra heat)
3 or 4 romaine lettuce leaves
3 green onions
2 Cloves of Garlic
the juice of half a lemon or lime
salt to taste
1/4 cup of vegan mayonnaise (or regular if you are not vegan)
1 tbsp of olive oil (may need more depending on consistency)

Add all ingredients to a food processor and blend adding more olive oil if needed.

Serve as follows:

Brown rice, kale on top then beans then top with aioli ( I have even topped the beans with some avocado slices, YUM!)

Zucchini and white bean pasta
1 package whole grain pasta (I like penne for this)
Olive or canola oil ( canola is better oil if you are heating it)
6 to 8 cloves of Garlic (yes, you read that right), chopped
red pepper flakes
1 medium Zucchini julianned
1 Can white beans
1 can diced tomatoes
1/2 cup Vegetable Broth
A few squeezes of lemon
Salt

Start the water for the pasta.
Heat the oil in a deep skillet and saute the garlic and a few pinches of red pepper flakes until fragrant being careful not to brown the garlic.
Add the Zucchini and saute with the garlic for two minutes
Add the Veg broth, diced tomatoes, lemon, white beans and salt.

I like cooking my pasta half way and then adding it to the sauce with a bit of the pasta water to finish cooking the pasta in the sauce.

I realize that I am novice in writing recipes so I hope you can follow my directions!! These are two of my stand by recipes. They are both easy and inexpensive.

Have a Gas!!! (could not help myself)

Much Love,

Your Vegan Friend

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