Beans 3 Ways
Beany Breakfast Bake
3 cups butternut squash, peeled and cubed
1 onion, diced or sliced
1-2 garlic cloves, crushed and minced
¼ cup bone broth
2 cups spinach, roughly chopped
1-2 cups mushrooms, optional
½-1 cup canned black beans, rinsed and drained
6-8 large eggs
salt&pepper, to taste
Whatever spice combo you feel like adding. I like garlic and cumin, perhaps a little sage.
Add the squash, onions and garlic to a hot pan with a little broth. Cook until the onions soften and then pour in the rest of the broth and let the vegetables simmer until the liquid evaporates, about 2 minutes. Cook until squash is tender, but not falling apart. Cooking time depends on how big you cut it.
Stir in the spinach and mushrooms and cook for 30 more seconds and remove from the heat. Whisk the eggs, salt, pepper and spices and add them along with the vegetables and beans to a greased baking dish. Bake for 20 to 25 minutes until the center is firm. Cool for 10 minutes. Cut into squares and store in an airtight container in the refrigerator for up to one week. Serve with avocado.
Cold Bean Salads
Canned beans, rinsed and drained. Try a combination of beans if you like. Crunchy raw vegetables, diced small. Cucumbers, celery, red onion, scallions, shredded carrots etc. Make a whole food fat/acid dressing. Tahini, nut butter or oils with citrus and or vinegar and some spices. The possibilities are only defined by your imagination.
Black Bean Salad with Avocado-Lime Dressing
1 ripe avocado, mashed
1/4 cup chopped fresh cilantro, optional but delicious
2 TBS lime juice
2 (15-ounce) cans no-salt-added black beans, rinsed and drained
4 cups shredded greens, spinach, romaine lettuce etc.
1 cup grape tomatoes, halved
1 cup corn kernels, fresh or thawed if frozen
1 small bell pepper, chopped
1/2 cup sunflower seeds or toasted pumpkin seeds
In a large bowl, whisk together avocado, cilantro and lime juice until blended. Add beans, lettuce, tomatoes, corn, pepper, pumpkin seeds and toss until evenly coated.
Simple Curried Chickpeas
1 cup chana dal (split garbanzo beans)
1 onion, sliced
3-4 carrots, diced
3-4 celery stalks, chopped
1-3 TBS curry powder of your choice, plus a little extra turmeric, cumin and garlic to taste
2-3 TBS coconut butter (manna) blended with 3-4 cups of bone broth
Steam fry the vegetables until they begin to soften. Add the spices and toast for a bit before adding the broth. Bring to a boil and reduce to a simmer. 25-40 minutes or until the bean soften to your liking. You can also use canned beans instead, adding them after bringing it to a boil.