Slow Cooked Black Beans Venezuelan Style

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I love beans and legumes, they are superfoods, these powerful vegetables contain natural sources of antioxidants and photochemicals. The American Dietary Guidelines recommend Americans consume at least 3 1/2 cups weekly of beans, which equals out to 1/2 cup daily. This is so easy to do. I add them to my salads, quesadillas, enchiladas, tacos, pastas, puree them to make dips for my carrots and snap peas. I also puree them to add to baked goods to add creaminess and moisture. I place the hummus on the top of pizza instead of tradition tomato sauce on pizza.

Beans contain more protein per serving than any other vegetable.  They are a cheaper source of protein compared to animal products.  I love that beans are naturally sodium free and fat free.  Plus these powerful beans are high in fiber to keep us regular.

I personally am not a huge fan of canned beans unless they are a high quality bean brand like Bushes Beans.  That said canned beans contain a high amount of sodium. I specifically made these low in sodium for my grandpa, so they are heart healthy for all. If you wish and you do not follow a low sodium diet you can add more salt to these beans. If you cannot make a fresh batch, I honestly would rather have frozen.This black bean recipe is so easy and inexpensive, you will question your next canned bean purchase.

The following recipe was generously provided to me by our dear friend from Venezuela, she makes the best black beans ever. We used to live next door; however, we moved and I have been craving them! We would always trade my sweet baked goods for her Venezuelan dishes. Luckily she provided me with her recipe to have whenever I want.

This recipe yields 2 qts of beans

Ingredients:

2 Bags of dried Black Beans, rinsed and strained (only about $0.80 to $1.00 a bag)

1/2 Yellow onion

6 cloves of garlic

Water

16 ounces Very Low Sodium Vegetable Stock or homemade, or more water

Additional (part two of the recipe)

1 yellow onion, diced

2 garlic cloves, optional

1 red bell pepper, diced

1 Tsp cumin

Salt to taste

Pepper, freshly cracked

4 qt slow cooker

Directions:

  1. Place  1/2 of onion, whole garlic cloves, & beans in a 4 qt slow cooker. Cover with enough water to reach above the beans about an inch. Place the slow cooker on warm for 12 hours. We did this overnight.
  2. After 12 hours has elapsed turn the cooker to low. You may need to add more water and this where you need to add the vegetable stock. Allow the beans to cook for 6 to 8 more hours.
  3. After the beans are tender and to your liking, I like mine slightly firm (not mushy), remove the 1/2 piece of onion and the garlic cloves.
  4. Spray a 10 inch saute pan with cooking spray and saute up the red pepper, garlic, cumin, pepper, and onion. Cook vegetables until translucent. Add the sautéed vegetables to the beans,  stir, cover ,and allow to cook for 10 more minutes on low.
  5. Enjoy!
  6. Serve with quinoa or rice. Place beans in a salad or in enchiladas or quesadillas or my most recent post Tex Mex Lasagna. Also you could puree these beans in a high power blender to make black bean hummus dip to spread on pizza or dip your veggies into it for a snack.

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Tex Mex Chicken and Black Bean Lasagna

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We had some leftovers of fajita chicken from dinner the other night & my leftover slow cooked black beans in the refrigerator. I used to make a dish like this when my husband and I were first married. I am not sure why I stopped making this lasagna. I think more than likely it was because most recipes yield 12 servings or call for a 9 by 13 inch pan. I tailored this recipe to fit an 8 by 8 for smaller families and/or couples.

We always have a stack of locally made, in the strip district, handmade tortilla shells frozen. One item I try to keep in the house at all times is tortillas. They freeze very well if you place a small piece of parchment paper in between each tortilla. Tortilla shells are very versatile. You can make so many meals with them from pizzas to burritos, to chips, to enchiladas to sandwiches…. The list goes on. One of my new favorites is lasagna. I love being resourceful with leftovers and what better way then throwing everything into a lasagna.

This recipe yields 6-9 servings

Ingredients:

1- 4 to 6 oz chicken breast grilled with fajita seasoning (which equals about 1 3/4 cup shredded or chopped)

4 – 8 inch whole wheat tortillas (plus one for corners)

1 tsp fajita seasoning

6 TB chipotle salsa (I use Trader Joe’s when I don’t have fresh on hand)

6 TB black beans ( I used my slow cooked homemade black beans for this recipe)

2 TB pickled jalapeños (chopped), optional

1 1/3 cup of enchilada sauce, plus more if you like a wet lasagna

1 1/2 cup of Mexican blend shredded cheese

1/4 cup of fat free ricotta cheese

2/3 cup fat free cottage cheese

1 TB fresh cilantro, roughly chopped

2 green onions, chopped

8 by 8 glass baking dish

 

Directions:

  1. Preheat oven to 350 degree. Take an 8 by 8 dish and cover the bottom with 1/4 to 1/3 of a cup of enchilada sauce. Place one of the tortillas in the middle of the dish. If you desire cut corners of the scrap tortilla to cover the corners of the pan. This will make sure your dish goes to the edges for a nicer appearance.  Set aside.
  2. In a small bowl mix cottage cheese, ricotta cheese, and fajitas seasoning. Place half of the cottage cheese mixture onto the tortilla shell in the baking pan & spread the cheese mixture evenly. Take 3 TB of salsa & 3 TB of black beans and evenly distribute onto of the cottage cheese spread. Sprinkle with 1/2 the chicken & 1/4 cup of Mexican cheese blend. Top with 1/4 cup to 1/3 cup of the enchilada sauce. Spread everything together evenly using a spatula.
  3.  Repeat previous steps by placing down another tortilla shell over the enchilada sauce and cuting corners of the scrap tortilla to cover the corners of the edges of the pan where the circle shell did not cover.  Add the remainder of the cottage cheese mixture,  & spread evenly. Add the black beans, & salsa and spread evenly with a rubber spatula. Sprinkle with remaining chicken and 1/4 cup of shredded Mexican Cheese. Pour 1/4-1/3 cup of enchilada sauce over the chicken and cheese, spread layer evenly, use spatula to make spread coat to  the edges.
  4. Top the enchilada sauce with one more tortilla shell, cover the corners with scraps. I like to use my kitchen sheers to cut out perfect scraps for the edges. Top with 1/3 cup of enchilada sauce and spread evenly. Cover evenly the sauce with  3/4 to 1 cup of shredded Mexican Cheese. Sprinkle with chopped jalapeños. Bake uncovered for 3o minutes at 350 degrees.
  5. Once the lasagna comes out of the oven let rest for 10 minutes prior to cutting into. This will help prevent it from falling apart. Sprinkle with chopped green onion & fresh cilantro.

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Enjoy!

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Grandma Harper’s Pizzelles Recipe

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Pizzelles are a beloved and versatile cookie. You can make just about any flavor you can image. Traditional flavors  are anise, vanilla, almond and lemon. There is actually a cookie shop back home that makes all different kinds of flavors from margarita to key lime, so if you are turning your nose up to these cookies reconsider a nontraditional  flavor.

As a child, I can remember my Grandma Harper always having these delectable cookies around for the holiday. I recently was able to go through some of her recipes and lucky stumbled across this classic treasure. Her recipe as you can see below calls for anise and also anisette liquor.


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My husband and I were making these last night, honestly it is a two person task as fast as these have to bake in the press. The pizzelle iron we were graciously able to use had 4 pizzelles molds, which did cut some of the time in half. My grandfather let us borrow his 1986 iron which still was packaged nicely in the orginial box for preservation. A habit I have adopted but never knew, who I inherited that from, but now do and I am thankful for. I must say items not used every day last better kept in boxes and stack easier for storage.

By using my Grandma and Grandpa’s Sears and Roebuck Counter Craft Waffle Baker-International Dessert- Pizzelle Maker, it made me feel like she was with us pressing out the cookies. Even though I do have to mention, this was my first encounter making these cookies, which caused me slight stress trying to perfect them I still felt pleasure in creating them with her recipe & iron.

 

This recipe yields 56 standard size pizzelles

Ingredients:

6 Eggs

1 1/2 cups of granulated sugar

4 tsp baking powder

2 TB vanilla extract or anise

1/2 cup annisette

3 1/2 cups AP flour

1 cup of unsalted butter (grandma used margarine for everything): melted and allow to cool

 

 

Directions:

 

Beat eggs, add sugar gradually. Beat until smooth. Add cooled melted margarine (or butter)and anise. Sift flour and baking powder, add to eggs, mix anisette. Dough will be sticky enough to drop by teaspoon onto hot iron. Follow manufacturers directions. These gems in this device took only 30 to 35 seconds. Don’t use oil substitute per grandma. 

Helpful hint: Now, Grandma’s recipe directions were never elaborate. So I did beat the eggs in a standing mixer with whisk attachment. I sifted the flour with baking powder on parchment paper, which makes it very easy to pour into the mixing bowl without a mess and you don’t have to clean another bowl (hurrah) ! Also, our batter was slightly thick so it took about 1 heaping tablespoon which make our pizzelles thicker. So we will have to thin the batter more next time.

 

Enjoy!

 

 

 

Salted Caramel Coffee Creamer

  

This past weekend I made a caramel apple cheesecake with a blondie bottom crust.

  
 I had some leftover homemade caramel from the recipe. I don’t like things to go to waste & decided I wanted to make one of my husbands favorite flavors of coffee creamer with the leftovers. 

This recipe makes 24 ounces of coffee creamer. 
Ingredients:

1/2 cup skim milk

1 cup fat free half and half 

1 can sweetened condensed fat free (14 oz)

1/3 cup homemade caramel sauce

1 tb pure vanilla extract 

1 tsp finely ground espresso powder

Pinch kosher salt
Directions:

1. In a 2 qt sauce pan place all the ingredients except for the vanilla and turn the temperature to medium to medium high heat. Whisk the liquid mixture  every 30-60 seconds.

2. Once the mixture ever so slightly starts to boil remove from heat and place in large mason jar and add vanilla and gently shake. Cover and let cool in refrigerator. 

3. Shake well befor each use. 

Homemade Oatmeal Packets

  
I love oatmeal in the winter months. I eat it just about everyday. You can add just about anything and everything to it. I generally buy the store bought low sugar packets. I always add additional fixings to them to doctor them up (vanilla extract, almond milk, steiva, unsweetened applesauce, or puréed pumpkin… Plus lots and lots of cinnamon). I have been wanting to make my own for sometime now. 

I tried 8 different varies today but the options are endless.

Ingredients: 

All the packets contain

3/8 cup of rolled oats

1 tsp ground Vietnamese cinnamon

1 teaspoon of low sugar vanilla protein powder

1 pack of stevia (Optional & not pictured)

Plus one of the following

  • 1 tablespoon of slivered almonds
  • 2 tablespoons of PB 2 powder
  • One dried fig finely diced
  • 1 tablespoon of raisins chopped
  • 1 tablespoon of Chia seeds
  • 1 tablespoon of flaxseed milled
  • 1 tablespoon of sunflower seeds

Place them in a Ziploc size snack pack baggie. 

Take to work and keeping your desk. 

Directions:

For Hot Water or Milk Preparation

1. Empty packet into bowl. 
2. Add up to 3/4-1 cup hot fat free milk, unsweetened almond milk or boiling water, stir.

3. Let sit for 60 seconds covered. Enjoy!

For Microwave Preparation 

1. Empty packet into microwave-safe bowl.
2. Add up to 1 cup unheated milk or water; stir.

3. Microwave on HIGH 1 to 2 minutes; stir again.

Enjoy!


Lemon, Almond & Herb Chicken Salad 


I made Ina Garten’s Lemon Baked Chicken the other day for supper. For the leftovers I decided to use some in the lasagna I made last night and the rest for this chicken salad for lunch today.

This recipe is quick and easy! Not to mention prefect for a lunch at home on the weekend or to pack for work.
Ingredients:

1 cup of leftover baked lemon chicken (chopped or diced)

4 tb olive oil mayo or greek plain nonfat yogurt

1 tsp apple cider vinegar

1 tsp Dijon mustard with whole grain seeds

2 tb slivered almonds

2 tb dried cranberries

Fresh ground pepper to taste

Direction:

1. Place everything in a 2 cup airtight resealable container. Mix the salad together with small spatula. Enjoy on some whole-grain bread with spinach or on top of a mixed greens.

Chili Spice Fries in the actifry 

Today we had a healthy cooking food demo at work for the wellness program. Our dietetic intern presented on slow cooker meals and quick easy healthy dinners. This was her second presentation on this topic. Last week I made partytime beans in the crock pot for her presentation and today we decided to share the love of the actifry. The actifry is one of my favorite healthy kitchen tools, I love the fact it eliminates all the fat except for 1-2 TB or even sometimes, I just use cooking spray. I think by the end of the session we had everyone participating wanting an actifry. For the demo, I made my chili spicy fries, which were and always are a big hit.

 

Ingredients:

4 large baking potatoes (scrubbed well and washed with water)

1 1/2 c tsp chili powder

1 tsp kosher salt

1 tsp garlic powder

2 tb olive oil

Directions:

  1. Cut fries about 1/2 inch thick and 3 inches long. Do not peel the skin (all the nutrition and fiber is in the skin). Place the fries, seasonings, and oil in actifry. Set timer for 40 minutes or until browning effect takes place and fries are cooked to your standard.
  2. Enjoy!

 

Quick Enchiladas

  
Who doesn’t love a fast & tasty dinner. These are my husband’s favorite go to enchilada. I love the fact that they are so versatile. They can be vegetarian or you can incorporate meat, either way you can sure get your protein in with these. This dinner cooks in 15 minutes and who doesn’t have time for that….

Serving Size 2 

Ingredients:

4 Corn Torilla’s (I like the trader joe’s reduced fat 6 inch ones)

2 TB salsa

1/4 cup black beans

1/2 cup Mexican Blend or Colby Jack Cheddar Shredded Cheese or 2% cheddar, divided

2 green onions, chopped, divided

1 tsp ground chilli powder

1 large garlic clove, finally diced

3-4 oz of grilled chicken breast, shredded, if making vegetarian switch out the meat for tofu or more beans pinto is a good combo

1/2 cup of fat free ricotta or fat free cottage cheese

1/2 cup enchilada sauce, divided

 

Directions:

  1. Place 1/4 cup of enchilada sauce on the bottom of an oven proof  8 by 10 glass baking dish. Set aside. Preheat the oven to 375 degrees.
  2. In a small to medium bowl mix, ricotta cheese, 1/4 cup shredded cheese, garlic, chili powder, green onion (save a few slices for garnish), salsa, chicken,& black beans.
  3. Down the center of each tortilla place 5-6 TB down of the filling. Roll the tortilla up and place it fold side down in the prepared baking dish. Repeat with all the tortillas.
  4. Evenly add the remaining enchilada sauce ontop and sprinkle with the remaining 1/4 cup of cheese and bake for 15-20 minutes on 375 degrees.
  5. Once you remove the dish from the oven you can sprinkle with remaining green onion for garnish.
  6.   

Applebutter Pork with carrots & haricot verts

  

I love Sundays and especially I love to use my slow cooker on Sunday’s. I attribute this dish to Sunday classic slow cooker home cooked meals. This dish literally takes three minutes to get ready before you’re off to enjoying your Sunday. There is no reason you can’t number one afford this dish or not have time for a home cook Sunday dinner. 

 This past Sunday it was nearly 70° outside and I couldn’t bear staying indoors so this was perfect to put in the slow cooker and be off to enjoying the sun in the strip District.
Ingredients:

One pork loin or tenderloin 1 to 2 pounds

3/4 cup of apple butter

2 tablespoons of low-sodium soy sauce

1 teaspoon of ground ginger

One bag of baby carrots (approximately 2 cups)

2 cups of fresh Haricot Verts or Green beans 

1 tablespoon of apple cider vinegar

1/4 teaspoon of garlic powder 

1/8 tsp ground pepper

4 quart crockpot 

Directions:

1. Place the carrots and on the bottom of the crockpot. Place the pork on top of the carrots.

2. In a small bowl mix the Applebutter,  pepper, garlic, ginger, soy sauce and vinegar. Place the marinade on top of the pork.

3. Turn the slow cooker on low. Cover and allow the slow cooker to slow cook the meat for 7 1/2 hours. On the mark of the last half-hour (7.5), add Haricot verts. Allow them to steam for the last half an hour which would make the pork cook for a total of eight hours. 

If you don’t like haricot verts use broccoli or another favorite green. 

Enjoy!

Chicken Cordon Bleu Pizza

 

Chicken Cordon Bleu used to be something we made often when my husband and I first got married. Now a days we rarely make this dish.  This is a take on one of my husband’s favorite chicken dishes and well who doesn’t love pizza.

  
This recipe yields 6 slices

Ingredients:

1 lb package of pizza dough or a fresh batch (we make fresh and freeze it) 

1/3 – 1/2 cup Alfredo Sauce

1 cup Baby Swiss cheese shredded

1/2 cup cooked cubed ham

1 (6 oz)  baked chicken breast seasoned (sliced 1/8 inch thick) I like to season the meat with Penzey’s Ruth Ann’s Muskego chicken and fish seasoning 

1/8 cup bread crumbs
Directions:

1. Preheat oven to 425 degrees. 

2. Place the dough in a 12 inch cast iron skillet. Form the dough to fit the pan. 

3. Spread the Alfredo sauce on the dough evenly. 

4. Evenly distribute the chicken and ham ontop of the sauce. Bake the pizza in the oven for 20-25 minutes. 

5. Remove from oven and sprinkle the cheese over the top and return the pizza to the oven for 3 minutes or until the cheese melts. 

6. Remove from oven and sprinkle with bread crumbs. 

7. Remove the pizza from the cast iron skillet and cut into 6 slices. 

Enjoy!