White Three-Bean Chili (vegan | gf)

White Three-Bean Chili (vegan | gf)

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

Ingredients

2 tablespoons olive oil
1 yellow onion, small diced
3 cloves garlic, minced
2 celery ribs, small diced
sea salt
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)

To Make

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.

Rich & Creamy Vegan Vodka Sauce

Rich & Creamy Vegan Vodka Sauce

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Happy Friday, everyone!

If you read my last post sharing a delicious recipe for Eggplant & White Bean Veggie Balls, then you know that I served these delicious “meatballs” with a homemade Vegan Vodka Sauce. The sauce was so tasty that I just had to share the recipe. And just in time for the weekend, the best time to spend some relaxation time in the kitchen.

With everything I have going on in my life (work, blogging, yoga, social life, etc.), I’d be crazy not to take advantage of shortcuts when it comes to food and cooking. A tasty jar of red sauce (made with only natural ingredients, of course) is one of those shortcuts that I often take advantage of. But still, nothing compares to a homemade tomato sauce bursting with fresh Italian flavor. So when I have the time to make my own tomato sauce, I’m all over it.

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When thinking about the sauce I wanted to make to go along with the veggie balls, I really wanted to experiment with a new homemade (and vegan-friendly) sauce. Vodka Sauce was an easy choice for Matt and me because we’ve been talking about making our own version of vodka sauce for some time now. Adding vodka to a freshly made tomato sauce was simple enough, because I’ve made red sauce a million times and I always have vodka in the freezer. The real question was how to achieve the richness, creaminess and beautiful pink color of a traditional vodka sauce…without using cream.

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Let’s get something straight. I love real cream. On weekends, I always treat myself to iced coffee with a splash of half-and-half. And there’s nothing like a whipped cream frosting on a moist cake. But not for this recipe. Why not use cream? Well, not only do I like the challenge of omitting dairy from recipes, but I also like to keep some days and meals dairy-free for the health and ecological benefits. So for this sauce, I’m going cream-free.

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To replace the rich cream, I decided to try a vegan cream made from raw cashews. Since I’ve never made cashew cream myself, I used a recipe from Beard & Bonnet as a guide. It was so simple, just soak the cashews and then grind them up with water, lemon juice and salt until a delectably smooth cream is formed. Easy enough. While the cashews soaked I made the red sauce and vodka portion of the sauce.

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This sauce is classic. Fresh plum tomatoes, lots of garlic, yellow onion and a blend of dried Italian seasonings. Not so classic is my use of coconut oil, rather than olive oil or butter. I find that coconut oil has the richness of butter and creates the subtle sweetness that I love about vodka sauce, without adding dairy or sweetener. I love what the coconut oil does for this sauce, so although it may sound strange, it’s worth a try.

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I hope everyone has a super Friday and lovely weekend! And if you feel like kicking Sunday dinner up a notch, why not try this amazing vegan vodka sauce.

Creamy Vegan Vodka Sauce
Serves: 4   Start to Finish: 2 hours (45 minutes active)Ingredients2 tablespoons Coconut Oil
4 cloves Garlic
1 yellow Onion
2 pounds Tomatoes (I used Organic Plum Tomatoes)
1 cup Water (plus more if necessary)
2 teaspoons Sea Salt*
1 teaspoon Dried Basil
1 teaspoon Dried Oregano
1 teaspoon Dried Thyme
1/2 teaspoon Black Pepper
1/4 teaspoon Crushed Red Pepper Flake
1/3-1/2 cup quality Vodka**
1/4-1/2 cup Cashew Cream (get Beard & Bonnet’s recipe here or my adaptation below)

To Make

Cut tomatoes and onions into a fine dice. Finely mince garlic.

Heat coconut oil and garlic over medium heat, allow garlic to sizzle for 1-2 minutes. Add onion. Cook onion and garlic for 6-8 minutes. Add tomatoes, water and seasoning. When liquid boils, reduce to simmer. Simmer covered for 90 minutes. You can leave the sauce with some texture or you can use a food processor or emulsion blender to get a smoother consistency (I like something in the middle so I use an emulsion blender to break it up a little bit).

To make vodka sauce, carefully mix vodka into the hot (or reheated) red sauce (or 2 1/2 or 3 cups of any red sauce). Add 1/2 cup vodka. Simmer uncovered for 10 minutes or until alcohol is cooked off. Remove from heat. Stir in 1/4 cup vegan cashew cream (see recipe below) or 1/4 cup dairy cream. You can add more or less cream depending on your taste.

*adjust salt according to personal taste
**i used 1/2 cup of vodka and I could definitely taste it, in a great way. 1/4 cup or 1/3 cup will work, just with a lighter vodka flavor. Your call!

Cashew Cream Recipe (adapted from Beard & Bonnet’s recipe)
1.5 cups raw, unsalted Cashews
1 1/4 cups water (more or less)*
1 tablespoon Lemon Juice (or half of a large lemon)
3/4 teaspoon salt (more or less)

Soak raw cashews in a bowl of filtered water for 1-4 hours. Add soaked cashews to a food processor or high powered blender. Add water salt and lemon juice. Blend until smooth.

I used a food processor and it took longer than I expected. I had to stop and hand stir/scrape the bowl a couple times. When in doubt, just keep blending.

*start with 3/4 cup water and add more as needed

Cheap & Easy: Eggplant Parm Melts

Cheap & Easy: Eggplant Parm Melts

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Moving is the worst. It doesn’t matter how exciting the prospect of a new home is, when it comes time to move, misery is the prevailing emotion. That’s how it is for me, at least. Also contributing to the misery is the fact that I need things to be perfectly organized and scheduled, and when it comes to moving, even the most meticulous planning will no doubt unravel. It’s exhausting, frustrating and overwhelming. Needless to say, the last two weeks of packing and moving and unpacking have been non stop crazy.

Im so happy to say that we’re all moved in, pretty much set up, and absolutely loving our new apartment in Williamsburg, a trendy Brooklyn neighborhood of NYC. This is my 5th neighborhood since moving to New York in 2011, and I have a feeling it’s going to be my favorite. Although there is still a lot to do, I feel as though I can finally fall back into my usual routine and I couldn’t be more ready.

In honor of the move, I’m sharing a super simple, cheap and healthy dinner idea that came in handy during the moving process. I actually first made these delicious eggplant parm melts while in Florida a few weeks ago with my family. When trying to use up items in the fridge one afternoon, we used leftover grilled eggplant discs, fresh mozzarella cheese, jarred tomato sauce and my favorite Ezekiel English Muffins to make a light and simple lunch. I knew immediately that this would be a new go-to for us. Now let’s fast forward to the whole packing and moving process, when lack of time, saving money and staying healthy were all on my mind when coming up with dinner every night. My answer to these concerns on more than one occasion over the past couple weeks was to make these eggplant parm melts, and now I feel an almost emotional attachment to them.

DSC_0173I changed up the recipe slightly from Florida to be even more economical. I replaced fresh mozzarella with regular mozzarella and used the Whole Foods brand canned tomato sauce instead of a fancy jarred marinara. The beauty of this recipe is that you can really use whatever you have on hand, the brands you prefer, or items on sale at the moment. I do find that using a simple canned sauce tastes better with some simple seasoning action, like dried basil and garlic powder. I further add flavor with the technique of rubbing raw garlic onto the lightly toasted base English muffins before adding the toppings. This is optional but highly recommended.

Finally, I have a quick note about cooking eggplant, but then I’ll get to the recipe. Cooking eggplant is sometimes seen as intimidating, probably because so many recipes require removing some of the moisture with salt or soaking the eggplant in water before cooking. These steps are important to remove the slight bitterness inherent in eggplants. But never fear, eggplant is rather forgiving and these small steps before cooking take minimal effort. And sometimes, I ignore these pre-cooking steps completely. It’s not the end of the world, depending on the recipe.

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When it comes to cooking the eggplant for this recipe, there are a few options. Using leftover grilled eggplant like I did in Florida, or grilling eggplant for this specific recipe, makes these melts insanely quick and easy, like under 30 minutes. But not everyone has a grill pan for the stovetop and grilling outside can often become a production. In this case, I recommend roasting the eggplant. Roasting the eggplant takes a little longer, but it’s really just as simple. Make dinner time even easier by roasting the eggplant in advance.

And without further ado, my simple recipe for Eggplant Parmesan Melts, perfect for those days you want an easy dinner that won’t blow your wallet or your diet.

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Cheap & Easy Eggplant Parm Melts
Serves: 4    Start to Finish: 45 minutes

Ingredients
1 Italian Eggplant, about a pound
2 tablespoons Olive Oil
Salt
4 English Muffins, split (I used Ezekiel Sprouted Grain English Muffins)
1 14-oz can Tomato Sauce (I used Whole Foods 365 brand)
4 ounces Part-Skim Mozzarella, shred while eggplant cooks (I used Whole Foods Brand)
1/4-1/2 cup Grated Parmesan Cheese (I used Whole Foods brand)
1 clove Garlic, kept whole and peeled, optional
Dried Basil, optional
Garlic Powder, optional

To Make

Trim ends of eggplant. Slice lengthwise into 1/2 inch discs. Season both sides of each disc with salt. Allow to sit for 20 minutes. Use a clean towel to remove the excess moisture.

Preheat oven to 425 degrees to roast eggplant.

Spread eggplant slices out on a parchment lined baking sheet. Brush each side with olive oil and season with black pepper. Roast eggplant for 25-30 minutes, flipping once half way through cooking.

While eggplant cooks, brush each muffin half with olive oil. Lightly toast English muffins in a toaster oven or in broiler. Peel a clove of a garlic and cut in half. Rub the cut side over toasted English muffins (doing this gives a slight garlic flavor, this step is optional).

When eggplant is finished, assemble the melts. Top each muffin half with 2 spoonfuls of sauce. I like to season the sauce layer with salt, garlic powder and dried basil (optional). Top sauce with 1 or 2 slices of eggplant, depending on size of slice. Top eggplant with 1 or 2 more spoonfuls of sauce, 1 or 2 tablespoons mozzarella, and then 1 tablespoon grated Parmesan cheese.

Using a broiler or toaster oven, broil muffins until cheese is melted and golden brown. Season with salt and liberally sprinkle on some dried basil.

Serve with fresh fruit or simple salad.

*The baking method takes about 30 minutes. You could also grill the discs over medium-high heat, using an outdoor grill or stovetop grill pan, for about 4 minutes per side (saves time).

Mediterranean Chickpea Salad Sandwiches with Feta & Peppers

Mediterranean Chickpea Salad Sandwiches with Feta & Peppers

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Greetings from Florida! I can’t even begin to express how nice it is to be totally checked out of reality for the week. No work, no hustle and bustle, no mass transit. It’s just sun, sand, and relaxation here in Boca Grande, Florida. I’ve been coming to Boca Grande since I was a tot. It’s so nice to be somewhere so familiar, yet so far from my normal day to day life. Continue reading “Mediterranean Chickpea Salad Sandwiches with Feta & Peppers”

Easy Homemade Whole Wheat Tortillas

Easy Homemade Whole Wheat Tortillas

Tortillas Main

I try really hard to eat fresh, whole foods as much as possible. And if I do purchase packaged foods, I like them to be made with only recognizable ingredients. For example, pasta isn’t difficult to buy prepackaged because it’s easy to find organic pasta made with only 100% whole wheat flour and water. But I love carbs and I don’t stop at pasta. Sandwiches, pizza, bagels, and burritos are also very important to me. So what’s a girl to do? The answer is simple. I just have to make my own doughs. Continue reading “Easy Homemade Whole Wheat Tortillas”

Quick & Simple: Vegan Sloppy Joe Sandwiches

Quick & Simple: Vegan Sloppy Joe Sandwiches

Sloppy Joe Sandwich

I’ve said it before, much of my inspiration in the kitchen comes from my mom. Growing up, we had family dinners every weeknight, and my mom always managed to make delicious, creative, balanced and varied meals for us. Because my mom ran a successful non-profit and had three kids, two dogs and a husband to deal with, these meals also had to be fast, affordable and simple to get on the table. Continue reading “Quick & Simple: Vegan Sloppy Joe Sandwiches”