BPA-Free Cans

Canned food is dead food.  I don't recommend it.  However, I am human and like everyone else I have a busy schedule that sometimes permits me from planning ahead and soaking my own beans.  So, every now and then for convenience I crack open a can or two of something that will help to make my life easier.  It's not the end of the world.  However, if your can is lined with BPA (Bisphenol A), it may be!  Ok, maybe not the end of the world, but certainly not a healthy move to make for your health.  BPA is a chemical that is in the lining of most canned foods, in plastic bottles, in plastic containers, in plastic wrap, in children's toys, plastic utensils, and many other places.  

BPA disrupts our hormones, BAD.  

When possible, only purchase BPA-free cans.  Trader Joes has many BPA-free cans!  Other companies are realizing that we're onto them about this issue and are labeling their cans like you see above.  Other ways to reduce your exposure to BPA is to avoid plastics.  Use glass jars or glass Tupperware.  Be sure your dentist uses BPA-free composite fillings.  Look for plastic toys (or other products) that are BPA-free.  Your hormones are precious and effect everything about your health.  Take care and protect them!

Coconut Milk Cubes

Ahh, coconut milk.  You decadent, luscious nectar.

I keep cans of full-fat BPA-free coconut milk in my pantry, but I never seem to get through the whole can.  TRICK: Open the can. Do what you need to with it and then with any extra pour into an empty ice cube tray.  Freeze.  After they've froze, pop em' out and store them in your freezer for when you need just a bit of coconut milk.  

I grab them for:

morning SHAKES

dinner sauces

homemade ICE CREAM

Black Bean Burgers

In a perfect world I'd be soaking my beans the night before making the dish to put them in, however, this world is far from perfect.  Unfortunately, canned food is dead food.  It's nutrient content has been lost after being cooked and stored on the shelf for who knows how long in a dark, BPA-laden can.  However, while engulfed in the hustle and bustle of everyday life sometimes popping a can open is the simplest way of creating a meal.  I'd rather my clients get in some canned black beans over no black beans.  I'd rather them make their own hummus using a can of chick peas rather than just buying a tub of hummus from the store.  With that being said, it's important to buy the right canned foods.  Below is a great example:  Eden Organic black beans with NO salt added, grown in the USA, with BPA-free lining.  Score!  Begin to be more mindful of the canned foods you so easily just grab while food shopping - those differences can make the difference in your health!  

These black bean burgers are a breeze to put together (you'll get the hang of it after a few tries) and usually satisfy all who have a taste.  It's my go-to recipe when I want a home cooked meal without a fuss.  I also love that it makes enough to pack burgers away for other nights when I don't feel like cooking.  Now, with all of the drama surrounding quinoa lately, I feel guilty even posting this recipe!  Who wants to starve poor Peruvians of their precious grain?  Not me.  So, I've significantly cut my quinoa consumption down.  For example, this recipe calls for 1 cup quinoa so I do 1/2 cup quinoa and the other half millet.  I love the sweetness of millet and how sticky it makes these burgers.  Highly recommend.  Enough chit chat, give these a whirl and let me know how they turn out!  

Not all canned foods are created equal.

Ingredients:

1 cup uncooked quinoa 

2 cans black beans (BPA-free, please), rinsed and drained

1/4 cup fresh cilantro, chopped

3 tablespoons extra virgin olive oil

2 garlic cloves, minced

dash of cayenne pepper

3/4 teaspoon sea salt

1/2 teaspoon chili powder

1/2 teaspoon ground cumin

1/4 teaspoon fresh ground black pepper

1/3 cup flaxseed meal (or you can use dry breadcrumbs, GF if gluten free)

Add ins after they're cooked:  

avocado

salsa

lime

Directions: Bring 2 cups of water to a boil, add quinoa and simmer for fifteen minutes. Let quinoa cool and then transfer to large bowl. Add beans, flax meal, cilantro, 1 tablespoon of oil, garlic, cayenne, salt, chili powder, cumin and pepper. Wash hands and squish ingredients together until smooth (or use an immersion blender to soften). Form into 1/2-inch thick patties. Place flaxseed meal or breadcrumbs in shallow bowl or on plate. Dust patties with flaxseed meal or press patties into breadcrumbs, turning to coat both sides. In non-stick skillet, heat remaining oil over medium-high heat. Cook patties in batches, turning once, for about 8 minutes or until browned.  

Not going to eat all of the patties you just prepared?  Don't fry up the ones you aren't going to eat just yet and throw them into your fridge (if you plan to eat them within the next few days) or into your freezer (to eat them within the next 2 weeks).  

No bread needed for these patties.  They're surprisingly filling and quite delicious without any bread.  I like to eat it with half an avocado mashed with lime and cilantro with some salsa on top.  I prepare a bed of greens on the plate dressed in some fresh squeezed lime, sea salt, olive oil, fresh ground pepper and chopped cilantro.

ENJOY!

Black Bean Brownie Bites

I know, I know--I said “eww” when I first heard “black bean brownies” too. However, these chocolaty brownie bites are so yummy you would never guess that they also have the goodness of beans baked right into them. Black beans are a great source of fiber, folate and iron. Making them in mini-muffin size makes it easy to keep portions under control because trust me, you’ll want to eat half the batch in one sitting!

Ingredients:

1 15 oz. BPA-free can black beans, well rinsed and drained

2 large flax eggs (2.5 T flaxseed meal + 6 T water)

3 tbsp coconut oil, melted

¾ cup cacao or cocoa powder 

1 tsp chia seeds (optional, but totally recommended for added nutrition)

¼ tsp sea salt

1 tsp pure vanilla extract

heaping ½ cup raw sugar, slightly ground or pulsed in a food processor or coffee grinder for refined texture

1½ tsp baking powder

Optional toppings: crush walnuts, pecans, shredded coconut or my favorite - chocolate chips!

Directions:

Preheat oven to 350 degrees.

Lightly grease a 24-slot mini-muffin pan (there will be extra so grease a regular sized muffin tin to make a few bigger ones at the end!).

Prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple times and then let rest for a few minutes.

Add black beans through baking powder and puree – about 3 minutes, scraping down sides as needed. 

If the batter appears too thick, add a Tbsp or two of water and pulse again. It should be slightly less thick than chocolate frosting but nowhere close to runny.

Evenly distribute about a teaspoon of the batter into the muffin tin and smooth the tops with the spoon.

Optional: Sprinkle with crushed walnuts, pecans or chocolate chips on top.

Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides.

Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork. The insides are meant to be very fudgy, so don’t be concerned if they seem too moist – that’s the point.

Store in an airtight container for up to a few days. Refrigerate to keep longer.  ENJOY!

Recipe adapted from the Minimalist Baker.

I enjoy serving these with some cashew cream and fresh fruit salsa.  

Benefits of Black Beans:

Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein.