After about a month, I’m back in action here on radiatefoodvibes.com. Time flies even more than usual lately. As I continue the very early phases of building my own brand and my own business, in addition to learning everything and anything I can about professional cooking, my personal recipe development has slipped a bit. But now I’m back at it.
Today’s post is a veganized recipe of the white chicken chili I made for a client this week. I loved the creaminess and richness of this hearty chicken chili combined with the sweet crunch of the fresh corn kernels. All I needed to do was omit the chicken. I then decided to take it even further and omit the cream as well (aka veganize it). I’ve been going a little heavy on the dairy lately and a detox-friendly soup is exactly what my body is craving right now. So no cream in this one (although I have the option to add it in the recipe below). You may be wondering how I achieved the creaminess without adding dairy or gluten (yes, it’s also gluten-free). No brainer. I turned to my beloved coconut milk and it worked perfectly.
This White Three-Bean Chili is creamy, satisfying, filling and nourishing. I also consider this dish to be detox-friendly (you know, for when you’re trying to balance out an indulgent weekend or healthily shed a few pounds). This is because it’s packed with complete protein and fiber thanks to the beans and the corn.
Beans make up the bulk of this chili. I use three different types of beans in this recipe, all of which are great sources of gut-cleansing fiber and energizing protein. Corn is sometimes confused for a vegetable, but it’s actually a grain. Not only does corn add flavor and texture to this chili, but it also combines with the beans to form a complete protein. Complete proteins contain all nine essential amino acids required by the human body. Animal proteins (meat, dairy, eggs) are complete on their own, so when eating a plant-forward diet it’s essential (pun intended) to eat a variety of plant-based protein sources to ensure you’re getting all nine essential amino acids.
Although this recipe can be made year round using canned or frozen corn, I recommend cooking up a batch ASAP to fully take advantage of the fresh summer corn that’s in peak season right about now.
White Three-Bean Chili
Serves: 4-6 Start to Finish: 45 minutes
2 tablespoons olive oil
1 yellow onion, small diced
3 cloves garlic, minced
2 celery ribs, small diced
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon cumin powder
1/2 teaspoon coriander
1/2 teaspoon black pepper
3-4 cups all-natural vegetable stock
1 4-oz can diced green chilies (I used mild)
1 14-oz cans cannellini beans, drained and rinsed
1 14-oz cans pinto beans, drained and rinsed
1 14-oz cans garbanzo beans, drained and rinsed
2 ears fresh corn, husked, kernels cut off (approx. 1.5 cups)
1/2 cup full-fat coconut milk (or use heavy cream if desired)
1 tablespoon arrow root powder or other starch of choice such as corn or potato (omit if using cream)
1 teaspoon fresh lime juice, plus lime wedges for serving
4 radishes for garnish, sliced or matchsticked (optional)
Heat oil over medium heat in a large pot. Add onion, garlic, celery and 1/2 teaspoon sea salt. Cook for 2-3 minutes until onions begin to release moisture. Stir occasionally.
Add chili powder, oregano, cumin, coriander and black pepper. Stir to combine. Cook for 3-4 minutes.
Add 3 cups vegetable stock, beans, corn kernels, green chilies and 1 teaspoon sea salt. Bring to boil, reduce to simmer for 15 minutes. Add up to 1 additional cup of vegetable stock to achieve desired liquid to solid ratio.
Turn off heat. Stir in coconut milk or heavy cream. Return to heat, bring to boil, reduce to simmer. Meanwhile, mix together 1 tablespoon arrow root powder (or other starch) with 2 tablespoons cool water. Mix well to form a “slurry”. Add slurry to soup. Simmer for 5 to 10 minutes. Season with 1 teaspoon lime juice and sea salt to taste. I added another 1/2 teaspoon or so of sea salt.
If using heavy cream instead of coconut milk – be careful not to full-on boil the cream after adding to the chili, it could curdle (yuck). I recommend adding a tablespoon of the hot chili liquid into the cream to temper it before adding to the pot. You can omit the arrow root slurry if using cream instead of coconut milk. The soup should thicken with just the cream and a quick simmer session.
Is it possible that June is already coming to an end? Fine by me, because I’ll be spending the first days of July on vacation. A glorious 10 day vaca in a remote area of Lake Huron in Ontario, Canada, it’s pretty much my favorite place on earth. You see, my extended family owns a modest island, smack dab in the middle of the wilderness, and it can only be described as rustic, comfortable, and totally epic. We sleep in sleeping bags and spend 80% of the day without electricity. We spend our days on the lake and evenings by the fire. And the breeze coming off the water at night, while falling asleep in the open air cabins, is pure magic.
This year, I’ll be heading up a bit earlier than usual and spending the first week of July on the island with my parents. But that means, I’ll be missing America’s birthday. I first want to say that I’m not trying to make a political statement here. Although I’d be lying if I said moving out of Trump country hasn’t crossed my mind. But I love the States, and because I’ll be missing one of the best celebrations of summer, I wanted to share a perfect (and easy) recipe for a BBQ-must-have… Loaded Italian Pasta Salad.
I actually developed this recipe a couple weekends ago when I was visiting my hometown, St. Louis. While everyone else enjoyed this delish pasta salad alongside turkey burgers, I instead, topped it with a medley of grilled veggies, making it a scrumptious main dish for a meat-free eater. Added bonus, this salad can be made gluten-free (using a gluten-free pasta) or made vegan (by omitting the fresh mozzarella balls). Finicky foodies rejoice!
Other than being diet-restriction friendly, this “best of basic” pasta salad is amazing for two reasons. Firstly because it’s a cinch to make. In the time it takes to cook the pasta, the remainder of the ingredients are ready to go. Then all that’s left is a chill session in the fridge to bring everything together. The second reason is because this pasta salad is packed with fresh flavor from basil leaves and cherry tomatoes, texture from al dente pasta, beans and artichokes, and health supportive because of protein, fiber, vitamins and healthy fats. Finally, the simple vinaigrette, flavored with oregano, dry mustard and garlic powder, brings it all home by adding even more flavor and richness. This pasta salad is seriously perfect. So if you’re looking for a clean, balanced and crowd-pleasing pasta salad to be your go-to summer side dish, look no further. This is it.
Best of Basic: Loaded Italian Pasta Salad
Serves: 8 (large side dish portion) Start to Finish: 30 min + chilling time
1 lb (16 ounces) pasta of choice* (see below for notes)
1/3 cup extra virgin olive oil
1/3 cup red wine vinegar
1.5 teaspoons sea salt, fine grain
1.5 teaspoons dried oregano
1 teaspoon dried mustard
1/2 teaspoon garlic powder (or granulated garlic)
1/2 teaspoon black pepper
1 tablespoon maple syrup, or sweetener of choice, optional**
1 12-oz can white beans, drained and rinsed
1 12-oz can artichoke hearts, quartered
1 pint cherry tomatoes, halved or quartered (depending on size)
1 5-oz can sliced black olives
1 5-oz can pimentos
25 medium basil leaves, about 1 small package, chopped or cut into chiffonade
8-oz fresh mozzarella, I prefer the mini balls (if using a large ball, cut into small pieces)
Bring 5 quarts of water to a boil. Add 1 teaspoon salt and pasta. Cook until al dente. I usually drain the pasta about 1-3 minutes earlier than package instructions say to cook. The best way to know? Try 2-3 noodles. When some noodles are cooked and some noodles seem under-cooked, they’re ready. After the pasta sits in the dressing, the underdone noodles will finish cooking. Avoid over cooking noodles, they will far apart after marinading.
While water boils and pasta cooks. Prepare dressing. In a blender, or using a hand blender, combine ingredients olive oil through maple syrup. Blend until fully emulsified. Set aside.
In a large bowl, combine ingredients white beans through pimentos. Toss with cooked/drained pasta (still hot) and prepped vinaigrette. Allow to cool down to room temp (about 10 minutes). Toss mozzarella and basil with pasta salad. Cover and refrigerate for at least 1 hour or until fully chilled. However, the longer it sits, the better it gets. Make 1 day ahead if possible.
– I chose an organic, white flour variety for a classic pasta salad
– Use whole wheat for additional fiber, a chewier texture and a nuttier flavor
– Use a gluten-free pasta if desired, I love Banza brand
– As for shape, penne, fusilli and bowtie are my top choices – I used penne here
**I think a bit of sweetener (just 1 tbs for 8 servings) makes the dressing more palatable and makes the salad more of a crowd-pleaser. Feel free to omit the sweetener or add less
There are salads, and then there are SALADS. I’m talking super yummy, satisfying and healthful salads, filled to the brim with flavor, texture, and nourishment. A salad like this answers the body’s desire for fresh, clean, and nutrient-rich meals, to offset all of the richer and more indulgent meals we (I mean, “I”) enjoy eating. Salads like this are definitely a staple in my diet, and this one is a particular favorite of mine. There’s sweetness from the roasted apples, depth from the caramelized onion, freshness from the greens, richness from the cheese, and a punch of flavor from the delish sherry vinaigrette (my new basic dressing for everything and anything). Trust me when I say, this salad won’t disappoint.
When creating a super satisfying “big salad” (Seinfeld reference), there are a few elements that I almost always include. There’s always something a bit sweet, there’s always something (or a few things) that adds richness and complexity, there’s always a balanced dressing, and there’s always an abundance of protein and fiber. But protein is the focus of this post.
I’ve decided to focus on meat-free protein sources for a few reasons. The first reason is that I get this question a lot, how do you get enough protein as a vegetarian or a vegan? Short answer, easily (sometimes I even eat too much protein by accident). The second reason why I’m focusing on protein today is because my class recently started our nutrition-specific lectures at school (Natural Gourmet Institute), and I’d like to pass on the basics of protein to all my lovely readers. And thirdly because this particular salad highlights almost all of the meat-free protein source categories, so it only makes sense to use it as a reason to talk about meat-free protein. So here we go!
The first question I want to answer is, what does protein do for us? Protein is one of three essential macronutrients required for life and function (the other two are carbs and fat). Protein, as most know, is a building block of muscles and organs in the body (including the brain and liver), and allows for a physically strong and fit body. But protein is also essential for important bodily functions such as metabolism, fighting off infections, and the creation of enzymes and hormones. Additionally, protein is also needed for proper brain function and clear thinking. So basically, protein is super-duper important. But what is protein?
Protein is a source of amino acids for our body. Our bodies require 22 different types amino acids in order to function. 13 of these required amino acids are naturally produced in the body. But 9 of them are not produced by the body, which means these 9 ‘essential amino acids’ (EAA) need to be given to the body through ingestion (aka eating and drinking). Complete protein foods, like meat, poultry, fish, eggs and dairy, include all 9 EAA’s in sufficient quantities (easy enough).Point is, if you eat meat and dairy, it’s simple to get all those essential amino acids. And there are a handful of vegan complete protein options, including quinoa, chia seeds and buckwheat. However, most vegetarian- and vegan-friendly protein sources do not include all 9 EAA’s. We call these ‘incomplete proteins’.
The issue is, as a vegetarian, I can’t eat quinoa all-day-every-day. Don’t get me wrong, I love quinoa, especially in this salad. But variety is the spice of life! No worries though. The cool thing here, is that you can combine incomplete protein sources to create complete proteins. All plants contain protein, therefor all contain amino acids. To get complete proteins, simply combine multiple protein sources. For instance, black beans + brown rice or whole grain bread + almond butter or whole grain pasta + kale & pine nut pesto or millet pilaf with pecans and baby spinach. Basically, grains are combined with veggies and legumes (nuts, seeds, beans), creating whole and complete protein sources.
For this particular salad, I used quinoa, so other ingredients weren’t necessary to create complete protein. But I added beans anyway for texture, additional protein and fiber. Then I added even more protein with fresh baby spinach and brie cheese. See? So much protein! All of which are vegetarian, most of which are vegan.
So there you go, a brief summary of protein. To recap, protein is absolutely essential for a healthy and strong body and mind. Meat, fish, poultry, dairy and eggs are complete proteins, providing all essential amino acids in one swoop. Multiple incomplete proteins (most grains, vegetables and legumes) should be combined to create complete proteins. And veggie-friendly protein sources are countless, you just have to know when and how to combine them. And if you’re still wondering where meat-freers get protein, just take a look at this salad. Gang’s all there!
Roasted Apple & Brie Salad with Sherry Vinaigrette Dressing
Serves: 3 mains or 6 sides Start to Finish: 1 hr
3/4 cup dry quinoa
Sea salt, fine grain
1 large yellow onion, peeled and sliced into 1/4″ slices
1 tablespoon olive oil
2 large apples (like gala or honey crisp)
1 can organic kidney beans (1.5 to 2 cups cooked beans)
3 ounces Brie cheese, thinly sliced
1 large romaine heart, washed and chopped
10 ounces fresh baby spinach, washed
Sherry Vinaigrette Dressing (recipe follows)
1/3 cup extra virgin olive oil
3 tablespoons sherry vinegar
2 tablespoons organic maple syrup
1 cloves garlic, peeled and chopped (1 teaspoon chopped garlic)
1.5 teaspoons Dijon mustard
1 teasooon sea salt, fine grain
1/4 teaspoon black pepper
Add quinoa, 1/2 teaspoon salt and 1.5 cups water to a small saucepan. Bring to boil, reduce to simmer, cover. Cook until quinoa is tender, about 13 minutes. Set aside, still covered, for 5-10 minutes. Transfer to bowl to cool.
Meanwhile, heat 1 tablespoon olive oil over medium heat in sauté pan. Add onions and 1/2 teaspoon salt. Stir frequently to prevent burning. Cook until onions are caramelized, about 45 minutes. Add water to the pan when it gets dry, 3-4 tablespoons at a time. When onions are caramelized and the pan is at a dry phase, remove from heat. Transfer to container for cooling.
While onions cook, remove core and cut apples into big bite-size chunks. Toss with 1 tablespoon olive oil and spread onto parchment lined baking sheet. Roast apples in oven until tender, 25-30 minutes, tossing once during cooking.
Drain and rinse beans. Wash and prep lettuces.
Make dressing. In a blender or using and immersion blender, blend all dressing ingredients until smooth and creamy. Season with sea salt to taste.
This can be a tossed salad or a composed salad. When all components are ready (quinoa, caramelized onions, roasted apples, beans, Brie cheese and dressing), divide among portions of romaine/spinach and drizzle with dressing to taste. Or toss all components together just before serving. Go easy on the dressing at first, you can always add more or serve more on the side for those who like lots of dressing.
*the components to this salad should be at room temp or chilled before tossing with lettuces.
**double recipe to feed a crowd or to keep around for future dinners and lunches in a pinch.
***sherry vinaigrette, caramelized onions, roasted apples and quinoa can all be made up to 3-4 days in advance. Store each component separately in tightly sealed containers and refrigerate.
Although the official first day of fall isn’t until Wednesday, today is the first day that truly feels like the summer is coming to a close. While walking from the subway to my office building this morning, I actually regretted wearing a warm weather outfit. I guess that makes this an appropriate day to share my ultimate recipe for a cold weather favorite, Classic Vegetarian Chili. Continue reading “Classic Vegetarian Chili”