Eat Simply, Eat Well

Healthy recipes & tips to help you live the good life. by Ann Plough

Spicy Black Bean, Chickpea, Avocado & Tomato Tortillas

July 7, 2015 by aplough

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Summer came fleetingly to Finland late last week, warmed us all up over the course of a glorious three days, and then hid itself behind the gray clouds bringing thunder and rain to an already stunningly green countryside, but painfully little sunshine. We had been eyeing the weather forecast for days, hoping that the temperatures would rise above 20°C so that we’d feel as though we’d actually had a Summer. You see, the Winters are so long and cold and dark up here, that one of the primary things that gets me through them is the knowledge that the Scandinavian Summer can be one of the most beautiful experiences you can imagine: endlessly long, nearly night-free days; sauna by the lake shore; berries ripening all over in the forests; mushrooms tucked away in their hidden, secret, corners; summer vacation that stretches 5 to 6 weeks or more…this place and its people can really do the season justice.

But this year, there seems to be a reluctance about the whole summer thing. So much so that even the little kids are feeling that lack. Friends related a story of an 8-year-old Finnish boy, whose family had spent a warm month in Teneriffe during the Winter, who recently wrote a note to his father: “Let’s go back to Teneriffe. Here in Finland, there are only 3 cold months and 9 really cold months!” Yup. That’s how it sometimes feels.

Herttoniemi_sunset_2015

But there is evidence of Summer when I look out my window and see green far across the distance and out to where the line of green meets the blue-gray of the sea. I feel it across my shoulders when I bike vigorously from place to place, dressed in a long-sleeve shirt and shorts or jeans, but as of yet, no jacket. I feel it in the warm wind through my hair and the late-night (11 PM) sunsets viewed from our balcony high above the bay. And I taste it in the tomatoes.

Summer tomatoes and Winter tomatoes are two completely different species. In Winter, the tomato that is tossed into the cafeteria or restaurant salads, presumably out of habit, isn’t worth the space it displaces to be there. In the Summer months, however, there is a sweet tanginess to tomatoes that for years and years of my childhood I didn’t appreciate. Thankfully that’s changed: recently I came across the first of Finnish tomatoes offered in bulk locally, and bought a 6 kg box of them. Everything’s coming to the table with tomatoes included around here, and I couldn’t be happier.

Summer_Finnish_tomatoes_2015

6 kg of tomatoes is a big pile of tomatoes, but no worries. Some went into fresh salsa. 4 kg were halved, salted and oven dried according to tradition in this oven-dried tomato recipe. Some of these we froze and the remainder were placed in rapeseed oil into the refrigerator to add a welcome zing and depth to pasta salads, soups, risottos, bread slices, or whatever else seems like a good match for the caramelized tomato flavor that emerges with a long, slow roast in the oven.

But with all of that, we still have a few left. So this morning, I put together a spicy bean and tomato mixture which we enjoyed over corn tortillas for lunch. I’m still smiling about it, and you will be too when you realize just how easy and delicious and healthy this recipe is. You could even take it on a picnic and serve the tortillas and filling at room temperature. If you want to warm tortillas for just a couple of people, I highly recommend popping them in the toaster briefly. It takes about 30 seconds and you’re left with a nice, soft, pleasantly warm tortilla.

Whether or not Summer’s heat returns again, I’ll be enjoying seasonal produce, right here.

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Spicy Black Bean, Chickpea, Avocado & Tomato Tortillas

  • 8 corn tortillas, preferably organic & GMO-free
  • 1/2 cup / 1 dl finely chopped green onion
  • 2 garlic cloves, minced
  • juice and zest of 1/2 lemon (zest first; then juice)
  • 1.5 cups / 3 dl cooked chickpeas, drained (1 can)
  • 1.5 cups / 3 dl cooked black beans, drained (1 can)
  • 3-4 medium-sized ripe, fresh Summer tomatoes
  • 1/3 cup / 3/4 dl fresh cilantro, stems and leaves finely chopped
  • 1/4 – 1/2 teaspoon Chipotle powder or Chili powder (to your taste)
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt; more if needed
  • 2 avocados, halved, pits removed and sliced
  • 2-3 cups / 4-6 dl fresh lettuce leaves, rinsed, dried, and chopped into bite-sized pieces
  • 8 teaspoons fresh, additive-free cream cheese, optional
  • cilantro (coriander) leaves for garnish

In a small bowl, combine the green onion, garlic, lemon juice and lemon zest. Stir well; then allow to sit for at least 5 minutes to take the sharp edge off of the onion flavor. Meanwhile, prepare the remaining ingredients.

Combine all ingredients, including the onion mixture and stir well to combine. Taste for salt and chili levels and adjust to your taste.

Warm the tortillas in a heavy bottomed frying pan, the oven, the toaster, or via 10 seconds in the microwave. If you are using cream cheese, spread 1 teaspoon evenly across each tortilla. Place 2 tortillas onto each plate with the outsides of the two tortillas supporting each other. Place a handful of lettuce onto each tortilla; press down. Top with a few spoonfuls of the bean filling, slices from 1/2 avocado, and if desired, a few cilantro leaves.

Serves 4.

Like it? Let us know in the comments below and share it with your friends.

Filed Under: Main Course, Meatless Monday, Vegetarian

Lettuce & Veggie Wraps w/ Spicy Peanut Sauce

June 24, 2015 by aplough

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Last night at Teurastamo, the site of the old butchery in Helsinki, the Hairy Bikers were taping a segment of their upcoming show on Finnish food. They’d gone foraging in the forests earlier in the day with Sami Tallberg, getting an up-close and personal view of the wild food Finland has on offer, and then cooked with Sami at the “Food Bike Carnival with the Hairy Bikers” event.  Unfortunately, I was unable to be there for the cooking segment, but enjoyed a brief chat with the honorable gentlemen later in the evening. We talked a bit about their foraging experience, and then I asked them “Why come to Finland for food?”

thehairybikers_20150623

It all began with the bidding competition to host the 2012 Olympics. Final round, London vs. Paris, Dave told me. Jaques Chirac was overheard saying: “Why would you want to hold the Olympics in the country whose food is the second worst in the Europe, behind only Finland?!?”.  The voting  was close. Just a few votes separated the winner from the loser, but London emerged victorious. To the Hairy Bikers, Si King and Dave Myers, there was one, clear, logical reason for this: Finland must have voted for London. Si and Dave had observed over the years how British food had emerged to become exciting and innovative; a leader in taste and flavor; and were suspicious that perhaps, like the UK, Finland’s much maligned food culture was misunderstood. They did their research, planned their trip, and here they are on a 5-day mission to unmask the truth behind the fallacy: Finnish food can be pretty darn tasty and the ingredients unusual and amazing. So far so good. They’ve “tried some unusual ingredients in interesting combinations” and have thoroughly enjoyed every bite.  Details? Stay tuned for that! These boys are certain to get to the heart of the matter when the show airs.

What I loved about my conversation with Si and Dave was the open-hearted nature in which they embraced food and new/different food cultures. Food unites people within and across borders, and the work these guys do to break down barriers and misperceptions related to food is admirable. So too is the role they’ve had in helping their followers get healthy.

Though we didn’t discuss it yesterday, in 2013, the Hairy Bikers made a major change in taking back control of their health. They realized that their love of food had lead them to a place where they were overweight and less healthy than the wanted to be. Being foodies, they also realized that a diet of deprivation and of eating foods that didn’t actually appeal to them wasn’t the answer: things had to look good and taste good, while being good for them. They changed their diet, worked on updating much-loved recipes to keep them tasting good while reducing the calories, fat and sugar, and dropped three stone (42 pounds) each along the way. In September 2014, Si suffered a brain aneurysm that put him in the hospital for several weeks and served as another wake-call to the importance of good health – one beyond just diet and including a balanced lifestyle where stress was under control as well. Says Si “If I hadn’t lost all that weight (before the aneurysm), I might not be here right now. ” They’ve now published three cookbooks, have started “The Hairy Bikers’ Diet Club” and have done a series with BBC about reinventing the food they love into a healthier iteration that everyone can love – and feel good about. What’s not to love? Take a look at them in action here:

https://youtu.be/JU-GwC1pBZc

In my studies to become a certified health coach, as I learn more and more about nutrition, habits and the way we live – I look at the world around me and see so many people struggling with the same challenges that the Hairy Bikers faced: busy, stressful, demanding lives; a love of good food; food being part of celebrations; food used for comfort; traditional, much-loved recipes with more calories than we could ever guess. Obesity is a world epidemic, and a problem that is widely acknowledged to be an economic challenge as much as it is a health challenge. People who are overweight or obese tend to have more health problems over their lifetime. They tend to have more sick days and to be less productive while at work. Often, they note that their quality of life is less than they would like it to be as they find their weight, size and fitness levels restrict them from or do not support the type of life they want to live. Further, the obesity problem costs the world a jaw-dropping $2 trillion dollars per year, coming in third place behind smoking and armed conflict and just ahead of alcohol.  It impacts all of us. But we can turn it around.

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So where do we begin? I don’t believe in dieting – I believe in changing our diet. Traditional dieting is not sustainable – people end up on and off of diets, weight yo-yoing up and down, and feeling generally dissatisfied. I strongly believe in creating a lifestyle change that works for you and the way you live specifically (because everybody is different), and includes more of the foods that provide the macro- and micro- nutrients our bodies need to be at their strongest and fittest state, does. Where do you start? You start with real, whole foods. Foods that you recognize and can pronounce (although admittedly, with names like kohlrabi, aubergine and jicama – even real foods can have names that may seem unusual…!). Foods that are fresh and good, local and/or organic if possible. Meat and fish that is of good quality and sustainably sourced. Foods like this may require a bit more planning and a bit more prep, but in the end, your waistline will shrink, your health and energy will improve, and you’ll waste less time nursing common illnesses and diseases that are diet-related.

But…the food that fits into this lifestyle must taste good or we won’t bother; and it has to be super simple to prepare while packing in the flavor. As the Hairy Bikers note, we want to be healthy, but we also still want to enjoy our food along the way.

The recipe I’ll share with you today really delivers – healthy and packed with flavor and crunch and spice, it is addicting in a good way and provides tons of macronutrients and fiber along with good fats and protein. Use any variety of the freshest vegetables you can find, good quality lettuce, and peanut butter without preservatives. If you wish, everything can be made ahead and packed to take with you: for a lunch at work; a potluck; a picnic; a road trip. As for me, I’m packing this into the saddle bag on my bike and cannot wait to enjoy it overlooking some beautiful vista somewhere…

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Lettuce & Veggie Wraps w/ Spicy Peanut Sauce

For the peanut sauce:

  • 1 tablespoon coconut oil
  • 2 garlic cloves, minced
  • 2 teaspoons peeled, minced ginger
  • 1/3 cup water
  • 1/2 cup natural peanut butter, creamy or crunchy – your preference
  • 2 tablespoons tamari (can also use regular soy sauce if gluten is no issue)
  • 2 tablespoons maple syrup
  • 1 tablespoon sriracha or other hot sauce of choice
  • juice of 1/2 lemon

Melt the coconut oil over medium heat in a small saucepan. Add the garlic and ginger and saute until fragrant and tender; 2-3 minutes. Add all remaining ingredients and stir until smooth. Remove from heat.

For the vegetables:

  • one head of the lettuce of your choice (choose romaine, or a dark lettuce for more micronutrients)
  • variety of vegetables cut into long strips including:
    • red, yellow, orange bell pepper
    • kohlrabi
    • cucumber
    • zucchini (courgette)
    • carrot
    • fennel

To serve, arrange the lettuce leaves and vegetables on a large platter. Serve with the peanut sauce on a the side so that each person can pile the vegetables they want to eat onto the lettuce cup and spoon peanut sauce over the top. This can be served as an appetizer or snack, or go crazy and turn it into lunch!

Serves 4-6.

 

Filed Under: Appetizers, Meatless Monday, Salad, Sides, Snack

Healthy Cookies!?! Oh Yes. Rye and Almond Thumbprint Cookies

June 2, 2015 by aplough

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It’s a bit of a sad truth, but I’ve been avoiding cookies lately. When my sweet tooth strikes, I’ve been reaching for dark chocolate, or Lemon Vanilla Coconut Bites or Raw Cacao Nib & Almond Energy Bites, or whipping up a quick smoothie. But there are moments when I just really want to sink my teeth into a nice cookie – do you know what I’m saying, here?

What I’m not a big fan of anymore is all the empty calories most cookies contain, in particular sugar and white flour (which is basically sugar since that’s how you body processes this fiber-deficient powder). I’m long over any interest in milk chocolate – too much sugar and not enough chocolate. Dark chocolate, on the other hand? Sign me up. I’m in. I have a small (usually) piece nearly every single day. Imagine how thrilled I am when one health report after the other lauds the benefits of dark chocolate – in moderation, of course. It’s a beautiful thing to be able to pat yourself on the back when the experts makes a virtue out of a vice.

So let’s get back to those cookies, shall we? My dear husband has a sweet tooth even worse than mine. Since we’re pretty active, the hunger strikes that hit between the dinner and lunch hours create the risk of having us binge on snacks without sustenance…so these cookies are designed to sweetly fill that gap, especially when one more carrot stick just isn’t going to satisfy anybody.

Loaded with nutrition dense rye flour and heart-healthy almonds, sweetened with a little honey with an olive oil, egg, and milk (feel free to use non-dairy milk here) for tenderness, these cookies are just mildly sweet with a nice little crunchiness too them and the wonderful essence of orange and vanilla that may make it difficult to eat just one.

But then, at just 60 calories a piece, we won’t need to feel guilty about that at all. Don’t expect a super sweet cookie, here, though: these little morsels are lightly sweetened to keep them on the healthy side and to let the other awesome flavors shine through.

And that healthy dark chocolate? Definitely present here…in moderation.

Healthy_rye-almond-thumbprint-cookies_2015June01

Healthy Rye and Almond Thumbprint Cookies

  • 200g / 2 cups rye flour
  • 115 g /3/4 cup almonds, finely chopped
  • 85 g / 2/3 cup almond flour
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • zest of one organic orange
  • 1 egg
  • 1/3 cup liquid honey
  • 1/3 cup olive oil
  • 1/4 cup dairy or non-dairy milk
  • 1 teaspoon vanilla extract
  • 30 g / 1 oz dark chocolate; more if you want more drizzle on the cookies
  • 1 teaspoon coconut oil

Preheat oven to 190°C/375°F.

In a large bowl, combine the rye flour, almonds, almond flour, cinnamon, baking soda and salt. Whisk until well combined.

In a small bowl, combine the egg, honey, olive oil, milk and vanilla. Whisk until smooth.  Create a well in the center of the dry ingredients and pour the wet mixture into it. Using a wooden spoon or spatula, stir the mixture until all of the dry ingredients are moistened and the mixture clumps together.

Using 2 spoons or a small ice cream scoop, spoon the mixture out into 1 tablespoon sized portions and roll each into a ball. Set these on parchment-lined baking trays, and using your thumb, gently press down in the center to form a small well or “thumbprint”.

Bake for 10 minutes or until golden brown.

While the cookies bake, melt the chocolate and coconut oil, either in a microwave safe bowl in the microwave (stirring after every 10 seconds – should take about a minute) or over a double boiler. Whisk until smooth. Remove the cookies from the oven. Dip a fork into the chocolate mixture and drizzle a swirl of chocolate over each cookie.

Makes 45-50 cookies.

Nutrition info per serving: 60 calories, 8g carbohydrates, 4g fat, 2g protein, 27mg sodium, 4g sugar.

 

Did you like this recipe? We’d love to hear from you. Leave a note in the comments below!

Filed Under: Appetizers, Dessert, Snack

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