Category: Beans

Meal Categories

Chicken Burrito Bowl

This Chicken Burrito Bowl has become a favourite for packed lunches in our house and is also an easy dinner especially on the nights we are home at different times.  I leave the rice in the rice cooker on warm, other bowls and toppings are kept in the fridge and everyone loves making their own combination.

Chicken Burrito Bowl
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A healthier and tasty version of the popular fast food Mexican bowls. Prepare it for dinner and have leftovers for weekday lunches.
Chicken Burrito Bowl
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A healthier and tasty version of the popular fast food Mexican bowls. Prepare it for dinner and have leftovers for weekday lunches.
Ingredients
Chicken & Marinade
Bowl Ingredients
Pico de Gallo Salsa
Instructions
  1. In a medium bowl or large ziplock bag add all marinade ingredients - oil, lime juice, garlic, salt and spices. Add chicken and marinate for 30 minutes to 1 hour. (If chicken is thick you can use a meat tenderizer to create even thickness 2 cm).
  2. While Chicken is marinating you can prepare your rice in the rice cooker or on the stove. Prep beans and corn. I like to mix a little seasoning (1/2 teaspoon chili powder, possibly salt) and lime juice to the black beans.
  3. Preheat Grill to high heat. Clean the grates. Reduce heat to low and place the chicken on the grill for 7-10 per side until cooked through and internal temperature reads 170 degrees.
  4. While the chicken is grilling you can prepare the other toppings and in a small bowl combine all the ingredients for the pico de gallo.
  5. Let your family create their own bowls starting with rice, beans, corn and finishing with pico de gallo, lettuce, sour cream, avocado, chicken and cheese.
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Black Bean Quesadillas with Avocado Lime Sauce

Black Bean Quesadillas are perfect for your meatless Monday dinner served with a twist on Guacamole with an Avocado Lime Sauce. Add some fresh salsa on the side as well. Thanks to Foodlove.com for the original recipe.   If you would like to make a mix of your own taco seasoning you can click here for a recipe.

Black Bean Quesadillas with Avocado Lime Sauce
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Black Bean Quesadillas is an easy recipe for kids to make. You can prepare ahead of time and cook just before dinner or cook up the quesadillas and then warm them in the oven just before eating. Double the recipe if you want extra sauce for another time.
Black Bean Quesadillas with Avocado Lime Sauce
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Black Bean Quesadillas is an easy recipe for kids to make. You can prepare ahead of time and cook just before dinner or cook up the quesadillas and then warm them in the oven just before eating. Double the recipe if you want extra sauce for another time.
Ingredients
Black Bean Filling
Avocado Lime Sauce
Instructions
  1. In a non-stick skillet heat olive oil, garlic, taco seasoning and onion powder for 2 minutes over medium heat stirring constantly.
  2. Add black beans, tomato passata and salt. Continue to cook bean mixture until most of the liquid has evaporated about 8-10 minutes. With the back of your spoon or spatula mash some of the beans. Turn off the heat and stir in the cilantro.
  3. On one half of a tortilla spread approximately 1/4 cup of the bean mixture and a sprinkle of grated cheese. Fold in half and press down to flatten.
  4. Heat a small amount of vegetable oil over medium heat in your clean frying pan and cook tortillas for approximately 3 minutes per side until lightly browned. Continue to cook remaining quesadillas adding additional oil as needed.
  5. To prepare avocado lime sauce add all ingredients to a blender and blend until smooth. Serve along side with a red salsa if desired. Enjoy!!
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Taco Salad with a Homemade Seasoning Mix

Another low carb dinner option to enjoy this summer. Your family will love putting together their own salad.

Taco Salad
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Make your own taco seasoning with this recipe and cut down the salt and other preservatives. This is a great task for kids. One recipe makes a double batch of the seasonings which can be stored in the cabinet for Beef and Bean Tacos another day.  
Taco Salad
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Make your own taco seasoning with this recipe and cut down the salt and other preservatives. This is a great task for kids. One recipe makes a double batch of the seasonings which can be stored in the cabinet for Beef and Bean Tacos another day.  
Ingredients
Taco Seasoning Mix
Taco Salad
Instructions
  1. In a large sauce pan sauté the beef over medium heat, breaking up with a spatula until no longer pink - approximately 5-7 minutes. Drain off fat in a colander with running water and set aside.
  2. While beef is cooking you can finely chop the onion. Then finely chop the peppers.
  3. In the same pan sauté the onions until they are soft, approximately 5 minutes. Add the chopped green and red peppers and cook another 3 minutes.
  4. Return the meat to the pan along with 4 teaspoons of the taco seasoning mix, rinsed beans and 1/2 cup crushed tomatoes. Simmer for 5 minutes and serve.
  5. Option: set up a make your own salad by adding lettuce to each plate, guests can top with chips, meat mixture, cheese, tomatoes, sour cream and sliced avocados.
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Outdoor Summer Meal

Have your friends over for a barbecue this weekend and enjoy this easy prep ahead meal.  Mix up the bruschetta topping, marinate the chicken and make the bean salad during the day.  Serve with an appetizer of chips, salsa and guacamole then get your friends to bring a dessert. Entertaining can be easy and stress free.

Chicken Skewers
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Prepare the chicken in the marinade ahead of time in a ziplock bag in the fridge. One hour before soak your skewers in cold water.
Chicken Skewers
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Prepare the chicken in the marinade ahead of time in a ziplock bag in the fridge. One hour before soak your skewers in cold water.
Instructions
  1. In a large ziploc bag add all marinade ingredients.
  2. Cut chicken into 3 cm pieces so they are ready for the skewers and add to the prepared ziploc bag. Massage the chicken in the bag until all pieces are coated.
  3. Store chicken in the refrigerator for 4-6 hours. Soak the skewers in cold water for 1 hour. Add chicken to the skewers and discard any leftover marinade.
  4. Preheat barbecue to high heat. Reduce heat to low and place chicken on the grill for 6-8 minutes per side until cooked through and the internal temperature reads 170 degrees.
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Bean and Mango Salad
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This colourful salad pairs perfectly with different grilled chicken, pork, shrimp or fish and can be made ahead of time to bring out the nutty, sweet and spicy flavours. Leftovers can be served as a salsa with tortilla chips then next day.
Bean and Mango Salad
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This colourful salad pairs perfectly with different grilled chicken, pork, shrimp or fish and can be made ahead of time to bring out the nutty, sweet and spicy flavours. Leftovers can be served as a salsa with tortilla chips then next day.
Ingredients
Instructions
  1. Rinse and drain black beans.
  2. Peel and dice mango into 1 cm pieces, amounting to at least 2 cups. Then dice the sweet bell pepper approximately the same size. Finely chop the jalapeno pepper and the fresh cilantro as small as you can make them.
  3. With scissors finely slice the green onions. Zest one lime and then juice the remaining limes for a total of 3 tablespoons.
  4. Mix all ingredients in your bowl or container. Add any additional salt if needed. Refrigerate until serving.
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Bruschetta
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This is the perfect summer appetizer or addition to your meal to showcase fresh tomatoes and herbs. Use the best tomatoes you can find, grape tomatoes cut in 4 also work well with less water content. Use fresh or dried herbs, whatever is handy. Mix the topping ahead of time and store in the refrigerator. You can also toast the bread before hand so that when your guests arrive you just have to top the bread and broil for a few minutes.
Bruschetta
Print Recipe
This is the perfect summer appetizer or addition to your meal to showcase fresh tomatoes and herbs. Use the best tomatoes you can find, grape tomatoes cut in 4 also work well with less water content. Use fresh or dried herbs, whatever is handy. Mix the topping ahead of time and store in the refrigerator. You can also toast the bread before hand so that when your guests arrive you just have to top the bread and broil for a few minutes.
Ingredients
Instructions
  1. Combine all ingredients in a medium bowl or container and refrigerate up to 8 hours.
  2. Slice the baguette and spread onto a baking sheet. Brush lightly with olive oil.
  3. Toast the bread at 350 degrees for 5-10 minutes.
  4. When you are ready to serve the bruschetta top the bread with the tomato mixture and set your oven on broil for 2-4 minutes. Keep an eye on the oven when broiling as the bread will toast quickly.
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Breakfast Lunch and Dinner

February is the half way mark for the school year and it is time to change up the school lunches. Last week our cooking group made breakfast, lunch and dinner in an effort to bring new inspiration into the school lunch monotony.  Any of these recipes can be used to spice up your kids’ lunches.  We made Pumpkin Waffles, Mini Spinach and Cheese Quiches and Mexican Quesadillas.

For serving at home you might like syrup, fruit or berries and yogurt on the waffles. For the Quiches you could serve it with a side salad and for the Quesadillas you can pick up some salsa, sour cream and/or guacamole.

Pumpkin Waffles
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This Pumpkin Waffle recipe is thanks to Jan Scott's posting on Savvy Mom. When I cook these on my own I like to double the recipe and then put some away in the freezer for a quick breakfast or even a school lunch sliced in strips and kept in a thermos or wrapped in foil. Serve with fruit and yogurt and/or maple syrup.
Pumpkin Waffles
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This Pumpkin Waffle recipe is thanks to Jan Scott's posting on Savvy Mom. When I cook these on my own I like to double the recipe and then put some away in the freezer for a quick breakfast or even a school lunch sliced in strips and kept in a thermos or wrapped in foil. Serve with fruit and yogurt and/or maple syrup.
Ingredients
Dry Ingredients:
Liquid Ingredients:
Instructions
  1. In a large bowl whisk together the dry ingredients.
  2. In a large measuring cup whisk together liquid ingredients.
  3. Combine liquid ingredients into the dry ingredients with a spatula and let the batter sit for 15 minutes. Pre-heat your waffle maker.
  4. Using a muffin type scoop add batter to the centre of your waffle pan and cook until waffles release easily approximately 3 minutes. Remove waffles with a fork or tongs and serve.
  5. Extra waffles can be frozen and reheated in the toaster oven another day.
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Mexican Quesadillas
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Mexican Quesadillas become little triangle gems that are perfect for a quick meal before activities, on the run or packed in foil for lunch. Look for Eden Organic refried beans in the health food section - some other beans can be runny and make the quesadillas messy. Serve with salsa, guacamole and sour cream and chopped vegetables if desired.
Mexican Quesadillas
Print Recipe
Mexican Quesadillas become little triangle gems that are perfect for a quick meal before activities, on the run or packed in foil for lunch. Look for Eden Organic refried beans in the health food section - some other beans can be runny and make the quesadillas messy. Serve with salsa, guacamole and sour cream and chopped vegetables if desired.
Ingredients
Filling Mixture:
Instructions
  1. Combine all filling ingredients in a medium bowl and refrigerate until ready to cook.
  2. Divide mixture between the 8-10 tortilla shells, spread with a knife on half the shell and fold over.
  3. Coat a 12 inch frying pan with a tiny bit of oil (no oil needed if you are using a non-stick pan) and fry up 2 shells at a time over medium heat.
  4. Flip shells when slightly brown 3-4 minutes per side.
  5. Serve with dipping sauces. Extra quesadillas can be cooked then frozen, wrapped in foil in a ziplock bag and reheated at a later time in a frying pan or in the toaster oven. Try them for school lunches heated and wrapped in foil.
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Spinach and Cheese Quiche
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Once you try this recipe a few times you can start to experiment with different ingredients. My kids often make this recipe on their own after school for dinner and I just pre-bake the pie shell ahead of time which ensures a crisp crust. For instructions to make mini quiches see sticky tips below. For dinner serve with a salad.
Spinach and Cheese Quiche
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Once you try this recipe a few times you can start to experiment with different ingredients. My kids often make this recipe on their own after school for dinner and I just pre-bake the pie shell ahead of time which ensures a crisp crust. For instructions to make mini quiches see sticky tips below. For dinner serve with a salad.
Ingredients
Instructions
  1. Preheat oven to 375 degrees.
  2. Blind bake the pie shell. Let shell soften while you preheat the oven - 5-10 mins. Prick the bottom with a fork. Line the shell with foil and then ceramic beads (dried beans or rice also work) and bake for 18 minutes. (Pre-made pie shells should have instructions on the box for baking).
  3. While shell is baking in a large bowl whisk eggs, add milk, salt & pepper. Add in spinach, corn, green onions and garlic.
  4. Once shell is baked remove beads and foil. Place the shell on a baking sheet. (2 per baking sheet)
  5. If there are any cracks in the shell sprinkle with cheese to melt in and fill the holes.
  6. Mix in remaining cheese with eggs and vegetables and pour mixture into baked shell.
  7. Bake at 375 for about 45 minutes to 1 hour until golden colour and fork in the middle comes out clean.
  8. Let sit at least 15 minutes before serving. To reheat before dinner or lunch you can bake at 325 for about 15 minutes.
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Chicken Tortilla Soup

Make a more flavourful broth for this soup by starting with bone in and skin on chicken breasts. This recipe will make a large batch of soup so you can plan for some leftovers. Chicken Tortilla Soup is perfect Cinco de Mayo celebration on May 5th.

Chicken Tortilla Soup
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Chicken Soup topped with crunchy fried tortilla strips and bursting with mexican flavours. Make it with a friend or go all out and add some Lime Tequila Cupcakes for dessert. Perfect for a Cinco de Mayo celebration. Serve at home with fresh cilantro, chopped avocado, shredded tex-mex cheese and green onions or chives.
Chicken Tortilla Soup
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Chicken Soup topped with crunchy fried tortilla strips and bursting with mexican flavours. Make it with a friend or go all out and add some Lime Tequila Cupcakes for dessert. Perfect for a Cinco de Mayo celebration. Serve at home with fresh cilantro, chopped avocado, shredded tex-mex cheese and green onions or chives.
Ingredients
Soup Ingredients:
Instructions
  1. In a large stock pot or dutch oven place your chicken breasts and cover with water or combination of water and chicken broth. Add 10 large springs of fresh cilantro and 1 tablespoon of chili powder. Bring to a boil and simmer covered for 30 minutes.
  2. While the chicken is simmering prepare your vegetables. Finely dice the onion, celery, garlic and jalapeño pepper.
  3. At this point remove and discard the cilantro sprigs. Add chopped onion, celery, garlic, jalapeño pepper and salt to your pot and simmer an additional 30 minutes uncovered.
  4. While your soup simmers heat 1 inch of canola oil in small pot for frying. Using clean kitchen shears cut the tortillas into small strips. Ensure your oil reaches 350 degrees using a candy thermometer and fry strips in batches of 10 at a time. Scrunch them with tongs for a few seconds to give them a wavy shape. Remove after lightly browned and transfer to a plate lined with paper towel to drain. If desired sprinkle with a little salt while still hot.
  5. Remove the chicken to a cutting board to cool. Add canned tomatoes, black beans and corn to your pot and continue to simmer.
  6. Remove and discard the skin and bones from the chicken. Shred chicken usine a fork and a knife and add back to your simmering soup. If making ahead of time turn off the soup and refrigerate until 20 minutes before dinner.
  7. Just before serving re-heat, add 1 cup chopped fresh cilantro and 2 tablespoons of fresh lime juice. Taste and add any additional salt if needed. Top with grilled tortilla strips, diced avocado and shredded cheese.
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Meatballs and Meatball Quinoa Soup

Taking the time to roll these meatballs will give you 3 meals for each family and it can be a fun afternoon socializing with friends.

Enjoy Meatball Quinoa Soup tonight which is my take on an Italian Wedding Soup and then freeze the remaining larger meatballs for a pasta sauce or meatball subs.  If time is of short supply and you are cooking with a friend or 2 then just make one recipe of meatballs and 2 or 3 pots of soup.  For the soup you will need a burner for each guest.

Beef & Turkey Meatballs
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Meatball Quinoa Soup, Meatballs in your favourite sauce on pasta and Meatball Subs in a marinara sauce are 3 meal ideas. If kids are doing this recipe I would suggest only 1 recipe split between 2 or 3 families so the kids don't get overwhelmed by the rolling involved. Feel free to adjust the mixture of ground meats - all beef, all turkey or a mixture of beef and pork are also delicous.
Beef & Turkey Meatballs
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Meatball Quinoa Soup, Meatballs in your favourite sauce on pasta and Meatball Subs in a marinara sauce are 3 meal ideas. If kids are doing this recipe I would suggest only 1 recipe split between 2 or 3 families so the kids don't get overwhelmed by the rolling involved. Feel free to adjust the mixture of ground meats - all beef, all turkey or a mixture of beef and pork are also delicous.
Ingredients
Instructions
  1. In a 10 inch frying pan heat olive oil over medium heat. Add onions and saute until soft approximately 10 minutes.
  2. Stir in minced garlic and cook for another minute then set pan aside to cool.
  3. In a large bowl grate the carrot.  
  4. To the bowl add ground beef, ground turkey, bread crumbs, parmesan cheese, egg, salt, pepper and reserved onion mixture.
  5. With your hands mix all ingredients together until it is consistent - you might need to help kids with this step.
  6. Rolling between your 2 palms form meat mixture into small meatballs approximately 2 cm in size. Use approximately 1/3 of the mixture for these meatballs to be added to your soup.
  7. At this point you should begin your soup preparation. Once the soup is simmering you can make additional meatballs of a larger size to be used in meatball subs or pasta.  
  8. To cook meatballs you can bake them on a large baking sheet at 400 degrees for approximately 20 minutes stirring after 10 minutes.
  9. To cook meatballs in a marinara sauce, first bring the sauce to a boil, add meatballs and cover. Simmer this sauce for 45 minutes to one hour. Meatballs can be tested and should register 165 degrees in the centre.
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Meatball Quinoa Soup
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For the Meatball Quinoa Soup Recipe you can use your own meatball recipe or just shape some ground beef into small balls for my take on an Italian Wedding Soup.
Meatball Quinoa Soup
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For the Meatball Quinoa Soup Recipe you can use your own meatball recipe or just shape some ground beef into small balls for my take on an Italian Wedding Soup.
Instructions
  1. Heat your dutch oven on medium heat, add oil and then onions, garlic, carrots and celery. Stir constantly and cook for approximately 7 minutes until vegetables have started to soften but not brown.
  2. Add bay leaf, broth and strained tomatoes and bring to a boil.
  3. Add your small meatballs and continue to simmer for 20 minutes until cooked through.
  4. While soup is simmering prepare your greens by removing tough stems and spines, and finely chopping leaves - the smaller the better for my kids.
  5. Add beans, greens and quinoa and simmer 15 minutes until greens and quinoa is tender.
  6. Taste and add salt and pepper as needed.
  7. This soup is more flavourful made ahead of time. Refrigerate and reheat before dinner.
  8. Garnish with freshly grated parmesan cheese and serve.
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Black Kale and White Bean Soup

My dear friend Kristyn created this recipe for her soup catering business. It is full of flavour from the “black” kale and the “white” beans though I find the star is a good not too spicy dried spanish chorizo sausage. You can easily make this soup gluten free or dairy free if required. Serve with a crusty loaf and a sprinkle of parmesan cheese.

Black Kale and White Bean Soup
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This is a quick soup to whip up for dinner. You only really need an hour to prepare and clean up. If made ahead of time the flavours will blend together well.  
Black Kale and White Bean Soup
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This is a quick soup to whip up for dinner. You only really need an hour to prepare and clean up. If made ahead of time the flavours will blend together well.  
Ingredients
Instructions
  1. On your cutting board prepare red onion, garlic, rosemary and slice chorizo sausage into thin semi circles.
  2. Heat your pot or dutch oven over medium heat. Barely cover the bottom of your pot with olive oil. Once oil has heated add your sausage and sauté for 3 minutes, add onions and continue cooking another 5 minutes until soft.
  3. Add garlic and sauté for another minute.
  4. Add beans, broth, wine, rind, rosemary and simmer for 30 minutes.
  5. While soup is simmering prepare kale by removing tough stems and spines finely chopping leaves and rinsing in cold water.
  6. If making ahead of time add kale and remove from heat. Just before dinner simmer soup for 15 minutes until kale is tender.
  7. Remove and discard the parmesan rind. Taste and add additional salt and pepper as desired.
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Beef and Bean Tacos with Homemade Taco Seasoning Mix

This is a great recipe for mini-chefs to make. You will need 2-3 tacos for each person.  I like to have a mixture of both hard or soft shells.

Beef and Bean Tacos
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Make your own taco seasoning with this recipe and cut down on salt and other preservatives. Kids love this part. One recipe makes a double batch of the seasoning so you have some for another day or double it to keep extra in the cabinet.
Beef and Bean Tacos
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Make your own taco seasoning with this recipe and cut down on salt and other preservatives. Kids love this part. One recipe makes a double batch of the seasoning so you have some for another day or double it to keep extra in the cabinet.
Ingredients
Taco Seasoning Mix (makes enough for 2 recipes of Tacos):
Taco Ingredients:
Instructions
Taco Seasoning Mix
  1. Combine in a small bowl - use 4 teaspoons for Taco recipe and save the remaining 4 teaspoons for another time.
Taco
  1. In a large non-stick pan sauté beef over medium heat, breaking up with a spoon, until no longer pink – about 5 minutes. Drain off fat in a colander with running water and return to the pan.
  2. Add pureed tomatoes, 4 teaspoons of taco seasoning mix (from recipe above), pumpkin, black beans and simmer until thick - approximately 20 minutes.
  3. Meat mixture can be transported home and put in the refrigerator until dinner time. You should reheat meat first before filling shells.
  4. Add warm meat mixture to the taco shells and sprinkle with cheese.
  5. Bake at 325 degrees for approximately 10 minutes.
  6. Then add your desired toppings and enjoy!! Optional toppings: sour cream, salsa, diced tomatoes, fresh cilantro and avocado or guacamole.
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