Kia’s Chilled Veggie & Bean Salad

This wonderful summer salad hits the spot for cookouts, as a topping for a fresh green salad, or as a high-protein snack on the go. It’s also versatile, so get creative about what types of veggies you use, depending what’s in your fridge or your weekly CSA box!

You can also mix up the types of beans you use in this dish. Any combination of black, kidney, garbanzo, Nash’s dried favas, or even lentils will work well.

This recipe was whipped up for one of Nash’s’ July Farm Lunches, as a topping for tacos. It makes about 3-4 quarts. Downsize the ingredient list accordingly, to make a smaller batch, as desired.

1 medium zucchini
1 medium-large cucumber
1 small-medium Wall Walla onion or red onion
1 green or red pepper
6-8 cups cooked beans (any kind!)
1 cup apple cider vinegar
3 limes, juiced
2 cloves garlic finely minced
1/2 cup olive oil
1/2 teaspoon oregano
2 cups fresh cilantro, finely minced
3 tablespoons chili powder
3 tablespoons Bragg’s Liquid Aminos or tamari soy sauce
(A cup or two of fresh cut corn and some diced tomatoes are also wonderful in this salad. I didn’t have any on hand at the time, but they would be a great addition!)

Shred or small diced the zucchini, cucumber, onion and pepper. Add the cooked beans to the fresh veggies and toss well.

Combine the vinegar, lime juice, garlic, olive oil, oregano, fresh cilantro, chili powder and liquid aminos or tamari with the veggies and beans, and mix everything up really well.

Eat immediately, or let dish rest for an hour or two, or even a full day if possible, for the marinade to work its magic!

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Posted on July 10, 2015

Kia’s Bean Dip

What’s your favorite bean to make into dip? Let us know in the comments below!

You can use pretty much any bean you want in this recipe. Seriously. I recently did a combo of Nash’s dried fava beans, black beans and the last of my dried scarlet runner beans from the garden last year. Any combo of beans (or lentils!) will work great for this recipe, so use up the little bits of this and that in your pantry and get dippin’!

5 cups cooked beans, drained
1/3 cup Walla Walla onions or red onions, roughly chopped
1 cup fresh cilantro, roughly chopped
1/2 cup salsa, or fresh or canned tomatoes
3 cloves garlic, chopped
3 teaspoons toasted cumin seeds, or ground cumin, or chili powder
3 tablespoons apple cider vinegar
3 tablespoons Bragg’s Liquid Aminos or tamari soy sauce
2 tablespoons olive oil

Combine everything in a food processor or blender and whirl it up! Thin with a splash of water or more olive oil as needed. Serve immediately, or store in the fridge for up to 5 days or so. This dip is great with raw veggies, pitas, chips, burritos or as a side with rice and a green salad. Yum!

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Posted on July 10, 2015

Kia’s Pan-Toasted Cumin

Toasted cumin seeds add wonderful flavor to chili, cornbread, soup, lentils, rice, dal, scrambled eggs, cold salads and more. Simple to make, its great to make a about a half cup sized-batch at a time, and to store the leftover ground spice in a little jar in the fridge, where it will stay fresh.

Pan-toast the cumin seeds by putting several heaping tablespoons (or more, depending on the size of your pan!) of whole cumin seeds in dry skillet on medium-low heat.

Stir or flip the seeds carefully, off and on for about 5-7 minutes, until they start to show a little sign of color, and are getting really aromatic. I don’t recommend leaving the kitchen while they are toasting, unless you have super-amazing multi-tasking skills. You don’t want the cumin to smoke or burn, and it can happen quickly if you’re not paying attention!

Remove toasted seeds from pan and let cool completely, before grinding them in a spice grinder. Coffee grinders reserved for processing herbs and spices work well for this type of job. I found a used one that I keep around just for spices, so I don’t adulterate my precious coffee beans!

Use toasted ground cumin immediately in your favorite dishes, and store the remaining spice in a little jelly jar in the fridge, for later use.

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Posted on July 10, 2015

Raw Beet Salad

This sweet and crunchy salad is the perfect nourishing side dish for these hot summer days. Yield: 4 servings.

1 to 1 1/2 pounds beets, preferably small
2 large shallots
Salt and freshly ground black pepper
2 teaspoons Dijon mustard, or to taste
1 tablespoon extra virgin olive oil
2 tablespoons sherry or other good strong vinegar
1 sprig fresh tarragon, minced, if available
1/4 cup chopped parsley leaves

Peel the beets and shallots. Combine them in a food processor and pulse carefully until the beets are shredded; do not purée. (Or grate the beets by hand and mince the shallots, then combine.) Scrape into a bowl.

Toss with the salt, pepper, mustard, oil and vinegar. Taste and adjust the seasoning. Toss in the herbs and serve.

Recipe from Mark Bittman.

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Posted on July 10, 2015

Three-Minute Swiss Chard

This simple side dish is an easy way to enjoy this nutrient packed vegetable alongside most any dish you are making.

1 pound Swiss chard, chopped
1 medium clove garlic, chopped
1 teaspoon fresh lemon juice
3 tablespoons extra virgin olive oil
Salt and black pepper to taste

Optional Additions:
6 kalamata olives
1/2 cup feta cheese
1 teaspoon soy sauce

Chop garlic and let sit for 5 minutes to bring out its health-promoting properties. Use a large pot (3 quart) with lots of water. Make sure water is at a rapid boil before adding Swiss chard. Cut off tough bottom part of Swiss chard stems. Add the chopped leaves to the boiling water. Do not cover. Cook for 3 minutes; begin timing as soon as you drop the Swiss chard into the boiling water. Place in colander and press out excess water.
Transfer to serving dish and toss with rest of ingredients while it is still hot. Using a knife and fork, cut Swiss chard into small pieces for better flavor.

We thank The World’s Healthiest Foods for this recipe.

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Posted on June 25, 2015

Ful

Fava beans are fun and delicious!

Ful is considered the national dish of Egypt and it is eaten at all times of the day, but it is most popular at breakfast.

2 teaspoons olive oil
1 cup finely chopped onions
5 cloves garlic, minced or pressed
1/4 teaspoon salt
1/2 teaspoon dried mint (can substitute 1 1/2 teaspoons finely chopped fresh mint)
1 teaspoon ground cumin
1 tomato, chopped (about 1 cup)
1 3/4 cup cooked fava beans
1 tablespoon fresh lemon juice, or more to taste
5 tablespoons fresh parsley, chopped

Warm the oil in a saucepan. Add the onions, garlic, and salt, cover, and cook on low heat, stirring occasionally, until the onions are soft (about 7 minutes). Add the mint and cumin and sauté for another 2 minutes, stirring constantly. Stir in the tomatoes, cover, and cook for 5 minutes. Add the beans and simmer, uncovered, for 5 minutes, stirring occasionally. Stir in the lemon juice and parsley. Serve hot or at room temperature.

Adapted by Virginia Newman from The Moosewood Restaurant’s Low Fat Favorites by the Moosewood Collective.

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Posted on June 12, 2015

Kia’s Tahini Balsamic Salad Dressing

Here’s an easy, quick homemade salad dressing with wonderful, complex flavor.

Although this salad dressing has ten or eleven ingredients listed, it’s actually really simple to make, and can be infinitely adjusted to suit your tastes, or what’s in your pantry/fridge!

1 cup olive oil
1/4 cup balsamic vinegar
4-5 cloves garlic, finely minced or grated
2-3 tablespoons Bragg’s Liquid Aminos, tamari or soy sauce
1 tablespoon finely diced fresh herbs (basil, thyme, rosemary, etc)
1 tablespoon stone-ground or Dijon mustard
1/4 cup hemp oil (optional)
35 twists on the pepper grinder
3 lemons, juiced (or limes)
2/3 cup tahini (sesame seed paste)
1-inch nub of ginger, finely grated (optional)

Shake, shake, shake, and you’re done!

Combine everything in a quart mason jar, screw lid on tight and shake vigorously for about two minutes. Done!

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Posted on June 5, 2015

Yukon Potato Pancakes

This is a quick and easy go-to recipe in the Buggy household, where they work hard and play hard!

6 medium Yukon gold potatoes, peeled and grated
3 tablespoons organic safflower oil
1 teaspoon salt
Black pepper, smoked paprika, rubbed sage and garlic powder to taste

Peel and thickly grate potatoes, put a hand full of the grated potatoes in the center of a cheese cloth and wring it out to get the excess moisture out of the potatoes, repeat till all the potatoes are dry. Mix with salt, pepper and your choice of herbs and spices.

Warm pan on medium-high, add oil then spread the potatoes evenly over the pan. Flip when golden brown and brown on the other side. Serve with organic ketchup and eggs.

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Posted on June 1, 2015

Field Pea Herb Hummus

Hummus doesn’t have to mean chickpeas — you can make a fantastic veggie dip from field peas and other legumes, too.

1 cup dried Nash’s field peas
1 tablespoons lemon juice
1 tablespoons olive oil
1/4 cup tahini
3 cloves garlic
1/4 cup chopped fresh cilantro
2 tablespoons chopped fresh dill
1/2 teaspoons chili powder
Dash cayenne pepper or Tabasco sauce
Dash salt

Soak the field peas overnight. Drain and cook one hour or until tender. (Save the drained cooking liquid and save for soup.) Place peas into a blender or food processor and add all other ingredients. Process until smooth. Use as a spread on crackers or veggies.

Cilantro, dill, and garlic add extra flavor to this yummy dip.

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Posted on May 27, 2015

Asian Pickled Leek Scapes

Scapes are the flowering stalks of the leek plant and can be eaten like asparagus — or pickled!

Yields half a pint. Recipe can be doubled or quadrupled.

1/2 cup seasoned rice vinegar
Small splash of fish sauce (optional)
Juice of 1 lime
1 leek, thinly sliced, or 1 shallot, sliced
1/2-1 whole hot chili pepper, sliced
1 clove garlic, thinly sliced
1 tablespoon chopped cilantro
1/4 teaspoon salt
2 leek scapes, sliced thinly on the diagonal, or use 4-5 garlic scapes

Combine all but the sliced scapes in a small saucepan over medium heat and bring to a simmer. Add the scapes and return to a simmer, then remove from heat and allow to steep for 20 minutes.

Pour everything into a clean half-pint jar, tightly seal it, and give it a good shake to make sure all the aromatics in the brine are well distributed. Refrigerate for at least 24 hours to allow the flavors to develop.

Pickled scapes go great with sweet and sour pork chops!

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Posted on May 22, 2015