eHow Video: Cornbread Dip

I make the world’s best cornbread. I’m not bragging; just stating a simple fact. (This fact has been verified numerous times by that Southern husband of mine.) In this dish, I’ve taken my cornbread recipe and transformed it into a dip!

This is a great example of how pureed beans can be used whenever you’re in need of a creamy consistency. For this recipe, all I did was omit the flours I would normally use in my cornbread recipe, and used white beans instead. Between the beans and the quinoa, this dip is incredibly high in protein and fiber, while still maintaining the deliciously sweet tenderness of cornbread. Enjoy it with tortilla chips or carrot sticks. Yum!

Ingredients:
1 cup dry quinoa
1 cup cornmeal
1-15 oz can (or 1 1/2 cups) white beans, such as cannellini or navy beans
1 cup nondairy milk
3 tablespoons maple syrup
1 teaspoon chili powder
1/4 teaspoon cayenne
1 cup sweet corn

Instructions:
1. First prepare the quinoa: pour the quinoa onto a dry pan and toast over high heat for about 2 minutes, or until you start to hear popping. Add two cups of water and bring to a boil. Then, reduce the heat to low, cover, and continue cooking for 18-20 minutes. The quinoa is done when it’s light and fluffy–similar to couscous–and each piece has a little curly tail.
2. In a food processor, combine the cornmeal, beans, nondairy milk, maple syrup, chili powder, and cayenne. Blend until smooth.
3. Add the corn and quinoa to the food processor and pulse till the consistency is smoother but still retains a graininess.
4. Serve as is or heat up in the microwave for 1-3 minutes.For my cornbread recipe, read on.

The World’s Best Cornbread Recipe (not even kidding)

Ingredients:
1 cup quinoa
2 cups water
1 cup fresh corn kernels
1 1/4 cups cornmeal
1/3 cup spelt flour*
1 tablespoon oat flour
1 tablespoon brown rice flour
1 1/4 tablespoons baking powder
1 teaspoon baking soda
1 teaspoon sea salt
1 tablespoon unrefined sugar
1 cup soy milk
1/3 cup maple syrup
1/3 cup unsweetened applesauce
1 tablespoon flax eggs (a fantastic egg substitute: place 2 parts warm water and 1 part ground flax seeds in a blender and blend at high speed for about a minute or until the mixture becomes gelatinous. Will keep, covered, in the refrigerator for up to 2 weeks.)
*if you can’t have spelt flour, try using Bob’s Red Mill All-Purpose Gluten-Free Baking Flour

Instructions:
1. To make the quinoa, first toast quinoa on a dry pan over high heat for 2 minutes. Add 2 cups of water and bring to a boil. Reduce heat to low, cover, and simmer for 18-20 minutes until quinoa is fluffy.
2. Preheat oven to 350 degrees and get out a 13x9x2-inch baking pan.
3. In a large mixing bowl, combine the corn, cornmeal, flours, baking powder, baking soda, salt, and sugar. In a separate bowl, mix together the soy milk, maple syrup, applesauce, and flax eggs. Add the wet ingredients to the flour mixture and stir well to combine. Stir in the cooked quinoa. Pour the mixture into the prepared pan and bake for 30-35 minutes, or until a toothpick inserted in the center comes out clean.

eHow Video: Pinto Bean Salsa Dip

eHow has titled this video “Low-Fat Pinto Bean Dip.” It is, indeed, low in fat as there is no sour cream, cheese, or oil. But what I think is so great about this dip is that, unlike your typical pinto bean dip which is usually thick and heavy and leaves a lump in your stomach, this is just so light and fresh. The ingredients are incredibly simple, but they come together to create something really flavorful. Hence my preferred title: “Pinto Bean Salsa Dip.”

Do you know why pinto beans are called “pinto” beans? In Spanish, “pinto” means “painted,” which is a reference to the beautiful reddish-brown markings that appear on the beans when they are dried. So “pinto beans” literally translates to “painted beans.” It’s probably the artist in me, but I get a HUGE kick out of that. Painted beans!

Anyway, if you are looking for a quick and savory snack or appetizer, this one is a definite winner. My only regret when making it was that I didn’t double the recipe because it went fast!

Ingredients:
1/2 cup chopped onion
2 tablespoons chopped fresh cilantro
1/2 cup chopped plum tomato
1/2 jalapeno, seeds removed
1-15 oz can of pinto beans
2 teaspoons lime juice

Instructions:
1. Add all the ingredients to a food processor and pulse until desired consistency.

eHow Video: Dry Roasted Soybeans & Some Words on Soy Myths

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We all know that beans make a great dip or a great chili, but did you know they also make a great snack?

You really could us apply this recipe to any type of bean but I think soybeans are just the perfect size and, frankly, this recipe really  hits the spot so I’m not too inclined to mess with it.

Many roasted bean recipes will say olive oil is necessary to get the spices to stick onto the beans, but I find they spices stick just fine if the beans are wet, so I just add the spices right after I rinse the beans. This recipe calls for 1/2 teaspoon salt, which, if you are snacking with others, is pretty moderate but you are certainly free to use less or omit it entirely if you are on a low-sodium diet.

Soybeans are incredibly nutritious. In fact, according to a recent research analysis, if Americans replaced their meat and dairy intake with soy, they would increase they intake of calcium, magnesium, iron, vitamin K, folate and fiber. But despite the plethora of scientific evidence about the health benefits of soy, there is still a lot of misinformation that continues to get passed around. I have heard some pretty extreme claims, everything from “I avoid soy because it causes dementia” to “Soy causes breast cancer” to “I don’t let my son have soy because it will turn him into a girl.” We’ve all heard claims like this, or perhaps we’ve even been the one doing the speaking. When we absorb or pass on these claims we are buying into and perpetuating a multimillion dollar anti-soy campaign sponsored by the meat and dairy industry.

So here are some important myths about soy I wanted to debunk right off the bat to put your mind at ease.

Myth: “Soy causes dementia.”
Reality: Soy does not cause dementia; in fact, it improves cognition. This myth seemed to originate from a study in which researchers found that tofu had harmful cognitive effects on people in Indonesia. However, the same was not true for tempeh, which is a more concentrated source of soy, so clearly soy itself was not the problem but something that was being added to the tofu. Well, guess what they use a preservative for tofu in Indonesia? Formaldedye! Yep, the same flammable human carcinogen that’s used to make home industrial products. So next time someone tells you soy causes dementia, set the record straight and say that formaldedye might but soy certainly does not.
More info:
http://nutritionfacts.org/video/does-tofu-cause-dementia/

Myth: “Soy causes breast cancer.”
Reality: This myth stems from the belief that soy has estrogen, and higher levels of estrogen have been linked to breast cancer. But soy doesn’t even have estrogen! It has something called phytoestrogen, but this is not estrogen. Estrogen is a sex hormone that is found in all animals (including humans). Soy, in fact, is actually protective against breast cancer. It has been shown to reduce both the recurrence of and the risk of death from breast cancer.
More info:
http://nutritionfacts.org/video/brca-breast-cancer-genes-and-soy/
http://nutritionfacts.org/video/breast-cancer-survival-and-soy/
http://nutritionfacts.org/video/soy-breast-cancer-3/

Myth: “Soy gives men “man boobs.”
Reality: Again, this probably stems from the confusion between estrogen and phytoestrogen. Soy has been shown to have no effect on a man’s testosterone levels or circulating estrogen levels whatsoever. Also, if you are concerned about getting too much estrogen from soy but are still drinking breast milk from a 1,500 lb cow, I think you are barking up the wrong tree. Cows, like humans, only produce breast milk after giving birth. The demand for dairy means that a cow is essentially always pregnant so that she will always be producing milk. So those who consume dairy are consuming the milk from pregnant cows, which have a whole lot of estrogen. In fact, people who consume meat and dairy have significantly higher levels of estrogen in their blood. Definitely check out this study which examined what happens to men’s hormone levels within in just one hour of consuming dairy (hint: their estrogen levels went up and their testosterone levels went down!).
More info:
http://www.fertstert.org/article/S0015-0282(10)00368-7

Myth: “All soy is GMO so it’s poison.” (I’ve actually heard this one verbatim.)
Reality: First of all, the largest consumer of GMO soy is farmed animals. In her article, “A Vegan Doctor Addresses Soy Myths and Misinformation”, Holly Wilson, M.D. explains that this GMO soy “does not just magically evaporate in the slaughterhouse or milk processing plant. It ends up on your plate.” Secondly, numerous brands of non-GMO tofu, tempeh, soy milk, and soy beans can be found in your grocery store labeled clearly on the package. These include Silk, Morinaga, and many others (see a comprehensive list here).

For more information debunking the misinformation about soy, read “Being Vegan and Eating Soy: Myths, Truths, and Everything In Between” by Christa Novelli M.P.H.

So please, let yourself relax about soy and enjoy this delicious and healthful snack without a worry in the world. These crunchy and crispy little beans are so much fun to pop into your mouth. Be warned: they are quite addictive!

Ingredients:
2 cans of soybeans, drained and rinsed.
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon salt (optional)
1/2 teaspoon allspice
1/4 teaspoon cayenne

Instructions:
1. Preheat the oven to 400 degrees. In a medium bowl, toss the spices with the soybeans until evenly coated.
2. Spread the soybeans in one layer onto a tinfoil-lined baking sheet.
3. Roast the soybeans for 45-60 minutes, stirring every 20 minutes so they cook evenly.

eHow Video: Saucy Black Bean Dip

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     This isn’t just a healthy version of a your average black bean dip, which usually includes sour cream and dairy cheese. No, this dip is it’s very own thing. The flavors are much richer and more complex, and it’s not the least bit heavy. It has many ingredients found in traditional Mexican cuisine–such as black beans, chili powder, fire roasted tomatoes, and green chilies. But I have also added another ingredient that is bound to make your eyes go wide with delight when you first dig in. I’ll give you two hints:
     1) It’s a very traditional ingredient in Mexican cooking (or from what is now Mexico), originating even before the Mayans.
     2) It’s from another bean.
     Any guesses??
     Cocoa powder! Yes, as in chocolate.
     Cocoa powder comes from beans from the cacao tree. (Actually, the word cocoa is believed to have its origins in a spelling mistake of the word cacao, so technically we should all be saying “cacao powder.”) Cacao was first used for human enjoyment in Mexico, by a people called the Olmec, who lived prior to the Mayans’ rise to power. So it is very traditional, indeed. (I find the history of food absolutely fascinating! If you want to learn more about the history of chocolate, see here.)
     I don’t use much cacao–just a teaspoon–but it adds so much to this dish. Whenever I test recipes, I usually make sure I leave some for Mr. Goldhouse to try so I can get his feedback. However, the first time I made this I didn’t leave him a drop because it was just so good. I totally devoured it. So several days later I made it again, but the exact same thing happened! I had no idea that I could be so overcome by desire for a dip, but I seem to find this one completely irresistible. Fortunately, it’s just pure, plant-based, whole food goodness without any added oil or salt, so aside from depriving Mr. Goldhouse, there was no reason to feel bad.
     In fact, not only was there no reason to feel bad, there was every reason to feel good! Black beans are loaded with nutritional benefits. Here are just a few:
– Black beans are an excellent source of protein (just 1 cup has 15 grams), and it is far more healthful to get protein from plants rather than from animals. (See more info here.)
– Black beans are rich in soluble fiber which helps lower blood cholesterol levels. Lowered risk of coronary heart disease and heart attack risk have both been association with higher intake of soluble fiber, particularly beans.
-Black beans’ contain both protein and fiber, a combination which helps keep blood sugar levels steady.
-Black beans contain an enormous amount of antioxidants and phytochemicals, so it should be no surprise that several studies have linked black bean consumption to a lowered risk of many cancers.
-Black beans are an excellent source of folate which is crucial for pregnant women as folate deficiency can cause defects in a fetus’s brain and spinal cord.
-Black beans are a great source of iron.
    BlackBeanDiponRice
     This dip is great with carrots or tortilla chips, but it also makes for a delicious sauce on brown rice, quinoa, or even pasta.
Ingredients:
1 medium onion
2 cloves garlic
2 cups fire-roasted tomatoes
2 tablespoons green chilies
1 tablespoon chili powder
1 teaspoon unsweetened cocoa powder
1/2 teaspoon oregano
1/2 teaspoon cumin
1 1/2 cups cooked black beans
1 tablespoon chopped cilantro (optional)
Instructions:
1. Slice the onions and garlic. Saute them in a tablespoon of water until soft, about 5-7 minutes.
2. Add the tomatoes and seasonings. Stir for 5 minutes.
3. Reduce the heat to simmer and add the black beans. Cook for 10 minutes.
4. Transfer the sauce to a food processor or blender and puree to desired consistency (I like it to be a just little bit chunky).

eHow Video: “Cooking Vegetable Lasagna”

Vegetable-Lasagna-1
     Just like my butternut squash lasagna, this recipe has thinly sliced vegetables functioning as lasagna noodles. This dish uses eggplant, which has always been one of my most favorite vegetables. And it also has kale and mushrooms, two of my other favorites! If you are new to a plant-based diet or will be dining with those who are, mushrooms are great because they provide the chewy smokiness that many people say they crave about meat.
     I am also very excited to share the recipes for béchemel sauce and parmesan cheese. Both are absolutely fantastic! The recipe for the parmesan is incredibly quick and easy. It’s sort of ridiculous how easy it is– it literally takes 5 seconds to prepare. The béchemel takes a bit more time but it can easily be made ahead of time and frozen. I have a feeling you’ll want to use both of these recipes in other dishes as well, so be sure to bookmark them.
     Enjoy!
Vegetable-Lasagna-2
Lasagna Ingredients:
1 batch of your favorite marinara sauce (store-bought is fine)
2 medium eggplants, sliced length-wise
1 bunch kale leaves (or spinach)
4 cups sliced mushrooms
1 large onion, slicedBéchemel Ingredients:
3 cups nondairy milk
1/2 cup raw cashews, soaked in warm water for at least 20 minutes
3 heaping tablespoons arrowroot flour or cornstarch
2 tablespoons lemon juice
1/4 cup nutritional yeast
1 teaspoon saltParmesan Cheese Ingredients:
1/2 cup raw walnuts
1/4 cup nutritional yeast
1/2 teaspoon salt
Instructions:
1. To make the béchemel sauce: Blend all the ingredients together. Add the mixture to a medium saucepan over high heat and whisk for 5-10 minutes until thickened.
2. To make the parmesan cheese: Add the ingredients to a blender and pulse until the walnuts are just ground. Be careful not to over blend into a paste.
3. Saute the onions and mushrooms for 5-7 minutes. Set aside.
4. In a large glass baking dished lined with parchment paper, layer in the following order: marinara sauce, eggplant, béchemel sauce, kale, mushrooms. Repeat until you run out.
5. Sprinkle half of the parmesan cheese on top. Bake for 1 hour covered with foil and 1 hour without foil. (I like my eggplant really soft, so feel free to lessen the time if you prefer your eggplant more chewy.)
6. Sprinkle with the remaining parmesan cheese and serve.

My eHow Video Series: Roasted Cauliflower With Mustard Butter

Because cauliflower is white, people often assume it’s a nutritional dud, on par with iceberg lettuce. But cauliflower is part of the cruciferous, or cabbage, family of vegetables. Other cruciferous vegetables include kale, bok choy, broccoli, and Brussels sprouts, which are more well-known as nutritional superstars. Cauliflower provides special nutrient support for the body’s detox system, antioxidant system, and inflammatory/anti-inflammatory system, all of which are closely connected with cancer development and cancer prevention. There are numerous studies linking diets high in cauliflower to cancer prevention, particularly breast, bladder, colon, prostate, and ovarian cancers. In addition, cauliflower contains a wide array of antioxidants, which also helps to lower cancer risk.

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     In this video, I demonstrate what is perhaps my favorite way to eat cauliflower. There is no butter, just a smooth and buttery consistency provided by the mix of mustards. Pop the florets into your mouth and enjoy it as fun appetizer, or serve it as a delicious side dish. Either way, it won’t last long!

Ingredients:
1 (2 pound) head of cauliflower, cut into 1-inch florets
2 garlic cloves, chopped
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 tablespoon dry white wine
2 tablespoons Dijon mustard
2 tablespoons whole-grain mustard
2 tablespoons water

Instructions:
1. Preheat the oven to 400 degrees F. Line a baking sheet with tinfoil. Set aside.
2. In a large bowl, mix sauce ingredients and stir until smooth. Add cauliflower and toss to coat.
3. Spoon the cauliflower evenly on the baking sheet.
4. Roast for 15-20 minutes until browned slightly. Transfer to a plate and serve.

My eHow Video Series: Crescent Spinach Dip

Have you ever looked up the ingredients in traditional spinach dip? You’ll find things like butter, mayo, heavy cream, and dairy cheese. It’s not really fair to call it “spinach” dip. “Saturated fat” dip would be more accurate.
The really sad thing is that none of these unhealthful ingredients are necessary for making a fantastic dip. We just include them because we always have. But just because we always have done something doesn’t mean we always have to keep doing it. We need not be slaves to custom or tradition or habit. I think most people would agree that custom, tradition, or habit aren’t good enough reasons to continue causing harm to ourselves or others, ESPECIALLY when there are quick and easy alternatives out there.
My version of spinach dip takes the spinach seriously. And, in addition to using a whole package of thawed frozen spinach, I also use a whole head of kale. Like spinach, kale is loaded with vitamins A, C, K and folic acid, and it’s also a rich source of calcium and iron. Kale also contains carotenoids, which are potent antioxidants with natural inflammatory properties that help prevent some cancers.

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     I use cashews to add a rich creaminess that we too often mistakenly think we can only get from dairy products. Plus, cashews have numerous health benefits. They are high in copper which helps defend against iron deficiency anemia, ruptured blood vessels, osteoporosis, joint problems such as rheumatoid arthritis, elevated LDL cholesterol and reduced HDL cholesterol levels, and irregular heartbeat. Because of their high antioxidant levels, nuts like cashews have been linked to lower risks of cardiovascular and coronary heart disease. For additional creaminess, I use beans, which also adds protein and even more fiber to this already fiber-rich dip. (For more on the wonderful world of beans, see here.)
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     This is one of my favorite dishes in this whole series. I love this recipe because it demonstrates that you can eat in a way that reflects your deepest values of health and compassion AND feel like you’ve died and gone to heaven because it tastes so good. For me, the beauty of being vegan is that we can have both!

Ingredients:
16 oz. organic frozen spinach, thawed
1 bunch kale, chopped
1/2 cup raw parsley
1 cup raw cashews, soaked in warm water about 20 minutes
3 cloves of garlic
1/4 cup lemon juice
2 Tbsp apple cider vinegar
1 tsp sea salt
5 Tbsp Nutritional Yeast Flakes
1-15 oz can white beans
(optional: Daiya cheese)

Instructions:
1. Add all your ingredients (except beans and cheese) to a food processor or blender. Blend until smooth.
2. Pulse in the beans.
3. Pour spinach dip into a heat-safe serving dish. Add the Daiya cheese on top if using and place in a 350 degree oven for 15 min.
4. Serve warm with veggie sticks, bread squares and rice crackers.

My eHow Video Series: Dip for Sweet Peppers (Triple ‘S’ Dip)

This dip is a guaranteed hit at any social gathering; people just can’t seem to get enough of it! Eating it with sweet peppers is not only tasty, but also incredibly healthful since bell peppers are good for our hearts, our immune systems, our eyes, and our skin.

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As I mention in the video, I call this dip the “Triple ‘S’ Dip” because it’s salty, spicy, and sweet. Unfortunately, the part where I add the sweetness– 2 tablespoons of maple syrup– was mistakenly cut from the video. Be sure to add that in to get the full mouthwatering trifecta of flavor.

Ingredients:
1/2 cup almond butter (or peanut butter)
3 tablespoons tahini
1/4 cup tamari (or soy sauce)
2 tablespoon maple syrup
1 tablespoon apple cider vinegar
2 cloves garlic
1 tablespoon fresh ginger
1/4 teaspoon cayenne pepper
1/3 cup water

Instructions:
1. Blend all the ingredients together and blend till smooth.
2. Serve with bell peppers.

My eHow Video Series: Tomato Puree-Based Salad Dressing

What are antioxidants and why do we want them?
Antioxidants protect your cells from the damage caused by unstable molecules called free radicals. Free radicals can lead to heart disease, cancer, cognitive decline, and other diseases, so we very much want the protection of antioxidants. Fruits and vegetables are loaded with antioxidants which is why consuming them as often and as much as possible is one of the very best things we can do for our health.

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Lycopene is an antioxidant in tomatoes. In fact, it’s what gives tomatoes their red color. Scientific studies show that lycopene helps prevent lung, stomach, and prostate cancer. It also helps reduce LDL cholesterol and lowers blood pressure. In this video, I show you not only how to make a delicious salad dressing but I’ll also explain how to get the most lycopene bang for your buck. Woo hoo!

Tomato Puree-Based Salad Dressing — powered by ehow

My eHow Video Series: Sesame Eggplant Dip Recipe

     In this video, I demonstrate my recipe for baba ghanouj, a Middle Eastern dish made with roasted eggplant and tahini. I am a huge eggplant fan, so baba ghanouj is naturally one of my favorite dishes in the world. If you like the flavor of hummus, you’ll most likely love baba ghanouj. It’s basically hummus’s more exotic and dramatic big sister. Like hummus, there’s lots of garlic, creaminess from tahini (sesame paste), earthy spices, and usually lots of olive oil.

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      In my recipe, I omit the olive oil and rely on the tahini alone to provide the fat and butteriness, and you’ll see it does the job just fine. I also leave the skin of the eggplant on, which is not typical of most baba ghanouj recipes, unfortunately. Eggplant skin is rich in nasunin, a potent antioxidant that protects cell membranes from damage.

     You can enjoy baba ghanouj with pita, veggies, spread on a sandwich or just by itself. Watch and I think you’ll find it becomes a favorite of yours, too.


Ingredients:
1 large eggplants (totaling 2 lbs)
2-3 tablespoons roasted tahini (sesame paste)
1-2 garlic cloves, finely chopped
1 teaspoon ground cumin
2 ½ tablespoons lemon juice
Salt and cayenne pepper to taste
1 tablespoons chopped parsley

Instructions:
1. Preheat oven to 400°F. Poke the eggplants in several places with a fork. Cut the eggplants in half lengthwise and place on a baking sheet, cut side down, and roast until very tender, about 35-40 minutes.
2. Remove from oven and allow to cool for 15 minutes.
3. Remove the eggplant skin and scoop flesh into a large bowl and mash well with a fork.
4. Combine the eggplant, minced garlic, tahini, garlic, cumin, lemon juice, the salt, and a pinch of cayenne. Mash well. You want the mixture to be somewhat smooth but still retaining some of the eggplant’s texture.
5. Allow the baba ghanouj to cool to room temperature, then season to taste with additional lemon juice, salt, and cayenne. If you want, swirl a little olive oil on the top. Sprinkle with fresh chopped parsley. Serve with pita bread, crackers, toast, sliced baguette, celery, or cucumber slices.