Brown Rice with Roast Sweet Potato & Corn

IMG_0820

This is a great ‘using leftovers’ recipe, I use brown basmati rice, and some leftover roast sweet potato from last nights dinner and then sliced the corns off the cob (again from last nights dinner) to produce this subtle, sweet tasting, healthy accompaniment to any meal.

Shopping List
Brown Basmati Rice
Sweet Potato – pre roasted
Sweet Corn – sliced from the cob
Carrot – grated
Arame Seaweed – soaked in hot water for about 10 mins (it doubles in size so go easy with the amount)
Tumeric
Sea Salt
Olive Oil
Toasted Sesame Oil – optional

Wash the rice in water and drain (2 or 3 times) until the water is clear.  Then place in a pan with water using a 2:1 water rice ratio.  Add powdered turmeric and a pinch of salt.  Cover and simmer – this will take around 40 mins, less time if using a pressure cooker.  When all the water has gone the rice will be cooked to perfection.  Turn off the heat, give it a little stir and leave covered to fluff up.
While the rice is cooking, add the grated carrot and arame seaweed to the steamer and briefly steam to soften the carrots.
Chop up the roast pots and then add them to the steamer with the corn to warm up.
Stir all the ingredients into the rice and add a little toasted sesame oil to flavour.

Meal – In the photo I included this recipe with Lentil and Mint Pate, green salad, half an avocado and roasted artichoke – for a balanced, healthy, delicious and nutritious meal.

Turmeric – The health benefits of turmeric are many – it is rich in anti-oxidands, and is apparently antifungal, antiviral, anti-inflamatry (to name but a few) making it extremely useful in supporting a healthy lifestyle.  There are plenty of articles on the web listing the potential benefits of using turmeric in your diet.

Bean Cooking Times

beans

Beans are a great addition to any well-balanced diet, they are rich in antioxidants, vitamins, minerals and fiber but if you wish to avoid a swollen tummy and bottom burps you will need to prepare, soak and know your cooking times.

So to give you a helping hand I have prepared this little guide…..

CLEAN YOUR BEANS – give them a good wash, picking out any discoloured beans, debri or dirt.
SOAK YOUR BEANS – IN PLENTY OF WATER – for most beans this will need to be an overnight affair, even longer if you have large or old beans.  I like to soak chickpeas for a minimum of 24 hours, changing the water a couple of times.  In general your beans will need enough time to soak up the water and swell in size. Place a stick of dried Kombu (seaweed) in the soaking water with the beans, this will help to reduce gas.  Discard soaking water when beans are ready to cook.
COOK YOUR BEANS WELL – using fresh water, add the beans and Kombu to a saucepan with a lid or better still a pressure cooker.  Cover beans with water using a 1:3 ratio (3 being the water) do not add any salt at this stage, this can harden the shell and make them difficult to cook and digest.  Scrape of any foam before the beans come to boil.  Once boiling and foam free cover and simmer on a low heat (I have heard that some people discarding this water and then starting the cooking process again, I don’t, but you may want to try this if you have trouble with gas).
TEST YOUR BEANS – always good to test before you turn them into something yummy. The beans are cooked well when you can easily crush the bean against the roof of your mouth using your tongue (wait for the tester bean to cool before putting it in your mouth).  When the beans are ready I like to cook for a few more minutes using a little salt for flavour and a little apple cider vinegar to aid digestion.
CHEW YOUR BEANS – chewing your beans until they are like a watery paste is the most sensible way to eat them.  Your saliva contains enzymes that are going to begin the digestion process before they even hit your belly! If you are new to beans, start with the smaller variety which are easier to cook and a little less gassy.  Don’t eat too many,  beans are incredibly yummy and satisfying but they are also rich and heavy.  Too many beans can make you feel sluggish, find out what is right for you.

Rough guide on cooking times for some popular beans – always wise to leave some extra time incase they need a little longer.  Remember this is a rough guide, your cooking time will depend on variety, age, hard water etc.  Always check the packet.

BEAN                            SOAK                              COOK                           PRESSURE COOK
Aduki beans                 none – 3 hours                45-50 mins                    15-20 mins
Mung beans                 3 hours – overnight         1-1½ hours                   10-15 mins
Chickpeas                   overnight -24 hours         1½-2½hours                 1-1½ hours
Pinto beans                  overnight                         1-1½ hours                   10-15 mins
Black (turtle) beans     overnight                          45-60 mins                    15-20 mins
Lentils                           none                               15-45 mins (depending on variatey)

 

simple, yummy veggie medley

IMG_0643

This tasty, healthy veggie meal went down a storm at Windfire Yoga Retreat this summer, and best of all it’s a really easy vegetarian dish to cook.  I made a huge bowl and every little bit of it disappeared.  Served it with roast swede & onion, a raw turnip salad, plain chunky chopped cucumber, rice and a bean dish – I think I also made a light miso soup to start.  (recipes to follow)

Shopping List
steamed green beans & spinach

stir fried leeks & stripped courgette (I used yellow courgette here for extra colour, to get the lovely thin strips use a vegetable peeler)
hijiki seawead – simmered in a little water for 20 mins and drained (quite strong flavour so go easy – smells rather dreadful when cooking but ignore, it tastes great in the medley)
raw stripped carrots – stripped using veggie peeler again
shoyu (soy sauce) – simmer in a hot wok to reduce to a more sticky consistency then briefly stir fry the green beans to give a delicious coating
roasted pumpkin seeds

So simple – chuck all the prepared veg and seaweed into a big bowl, mix up and top with some roasted pumpkin seeds.

Shoyu is quite salty already so you may not need to add salt, but if you do make sure that it is a good quality sea salt, or other natural variety.  You could also add a little toasted sesame oil for extra yumminess.  Try the dish first before you add the oil or the salt, perhaps you will prefer without.