Cuban Black Bean and Potato Soup

And I'm back after a crazy hiatus! I apologize to my loyal followers, but it was a much needed break to take a university nutrition course as well as get a small business up and running. Of course, even though I haven't been posting anything on here lately, I've still been cooking lots of yummy food and taking pics, so I'll be posting something every day or two until I'm all caught up. Today it's going to be Cuban Black Bean and Potato Soup. Its one of those recipes you want to keep going back for more, and its okay because its loaded with protein and fiber and low in fat and sugar.  

Cuban Black Bean and Potato Soup

adapted from 21-Day Weight Loss Kickstart by Neal Barnard, M.D which can be found here; recipe by Jason Wyrick of the Vegan Culinary Experience.

1 onion, diced

1 red bell pepper, chopped

1 green bell pepper, chopped

6 cloves garlic, sliced

6 cups cooked black beans, low-sodium if canned

Water

1 tablespoon ground cumin

1 tablespoon chopped fresh oregano leaves

Bay leaf

2 tablespoons white balsamic vinegar

1/2 teaspoon salt

3 small potatoes, chopped

1. Sauté the onion, peppers, and garlic over medium heat until they are soft. 

2. Puree the onion, garlic, and peppers. Add about half the beans and puree with enough water to create a semi-thick soup. 

3. Return this to the pot and add the remaining ingredients (except the potatoes). 

4. Bring the soup to a simmer. Add the potatoes and continue simmering until they’re soft. 

5. Before serving, remove the bay leaf (or eat around it). 

Nutritional Information Per serving (for 4 servings):

Calories: 407

Fat: 1.9 g

Saturated Fat: 0.3 g

Protein: 20 g

Carbohydrates: 80 g

Sugar: 5 g

Fiber: 26 g

Feta and Quinoa Stuffed Mini Peppers

In honour of the warm spell, we decided it was only fit to fire up the barbecue tonight for supper. I cooked these peppers in the oven, but they go well with grilled meat, fish, or veggie burgers and a nice green salad.



Feta and Quinoa stuffed Mini Peppers

6 mini peppers
1 C crumbled sheep's milk feta
1/2 C cooked quinoa
1 handful of chopped fresh parsley
1/2 C chopped walnuts

1. Preheat oven to 350F
2. Wash the peppers and cut them in half, lengthwise
3. Mix the feta, parsley, and quinoa together in a small bowl. 
4. Stuff each pepper with the feta mix, and sprinkle walnuts on top. 
5. Bake in oven for 15-20 minutes. Walnuts should be golden brown. 



Approximate Nutritional Information (per pepper)
cal 161.5
fat 11.2g
sat fat 3.5g
carbs 10.1g
fibre 2.7g
sugars (natural) 4.3g
protein 6.1g

New Years Baking

Louis gave me one of my favorite gifts right before Christmas - the cookie cutters for these awesome Ninja Bread Men Cookies. I had so much fun making them and giving them to people. It was a simple way to put a smile on people's faces. Watch out...they are "cut out for action"...hehe. This was on the package and it makes me giggle every time.



Ninja Bread Men
adapted from ``Gingerbread Stars`` from Company`s Coming Most Loved Festive Baking 2008

1/2 C unsalted butter, softened
1/2 C packed brown sugar
1 1/4 tsp ground ginger
1 tsp baking powder
3/4 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/8 tsp cloves
1 large egg
1/2 C fancy molasses
1 Tbsp white vinegar
2 1/2 C flour ( you can use all purpose or whole wheat here and most people will not be able to tell the difference)



1. Cream the butter and brown sugar. 
2. Add the next 7 ingredients and mix well. 
3. Add the egg, molasses, and vinegar and mix until smooth. It will look curdled. 
4. Add half of the flour and mix until incorporated, then add the second amount of flour and mix. 
5. Separate the dough into two balls and wrap in plastic wrap. Refrigerate at least 3 hours or over night. 
6. Roll out dough on a lightly floured surface to desired thickness. Use cutters of your choice and arrange cookies about 2 cm apart on a parchment lined baking sheet. 
7. Bake in 375F oven for 8 minutes or until edges are slightly darker. 
8. Cool cookies completely on racks before decorating. I used royal icing for the Ninja Bread Men. 



The Ninja Bread Army:

Shortbread done two ways: Salted Caramel Shortbread and Chocolate Toffee Shortbread

adapted from "Salted Caramel Shortbread" in Food Network Magazine Vol 6:10 Dec 2013, "Basic Shortbread Cookie Dough" and "Chocolate Toffee Shortbread Cups" in Canadian Living December 2013. 

I made 1 full recipe of shortbread, and split it between 2x9" square pans, and then made 1/2 of a recipe of the salted caramel and 1/2 recipe of the chocolate toffee

For Shortbread:

1/2 C unsalted butter

1/2 C salted butter

3/4 C icing sugar

1/2 tsp vanilla

2 C all purpose flour

For chocolate toffee:

3/4 C semi sweet chocolate chips

3/4 C toffee bits

1. Butter one 9x13" pan or two 9" square pans and line with parchment paper and preheat oven to 350F.  

2. Using paddle attachment, beat butters icing sugar and vanilla  until light a fluffy. 

3. Stir in flour until just combined. 

4. Press dough into bottom of prepared pan(s)

5. For salted caramel, leave shortbread as is. For the chocolate toffee, sprinkle toffee bits and chocolate chips evenly over short bread. 

6. Bake in oven until golden brown, about 30-35 min. 

7. Remove from oven and place on rack to cool slightly. Remove shortbread from dish using parchment paper to lift. Cut shortbread into squares, triangles, or rectangles. 

For salted caramel:

1/4 C unsalted butter

1/2 C brown sugar

3 Tbsp light corn syrup

2 Tbsp 18% cream

1 tsp instant espresso powder

1/4 tsp kosher salt

1 tsp vanilla

1/2 tsp cider vinegar

salt for sprinkling

1. Combine the butter, brown sugar, corn syrup, cream, espresso powder, and salt in a small saucepan. Heat over medium heat while stirring occasionally for about 6 minutes. 

2. Remove from heat and stir in vanilla and vinegar. 

3. Let cool 5 minutes before drizzling over cut shortbread. Sprinkle with salt.  

Chocolate Sugar Cookies

adapted from " Chocolate Sugar Cookies" in Food network Magazine Volume 6:10 December 2013

1 3/4 C all purpose flour

1/2 C unsweetened cocoa powder

3/4 tsp baking soda

1/4 tsp baking powder

1/2 tsp salt

1 C unsalted butter, room temperature

1 3/4 C granulated sugar

1 large egg

1 tsp vanilla extract

1 recipe royal icing and festive sprinkles

1. Cream the butter and sugar in a mixture until light and fluffy.

2. Mix in egg and vanilla.  

3. Sift together dry ingredients in a separate bowl. 

4. Gradually add dry ingredients to butter mixture until just incorporated. 

5. Divide dough into 2 balls and wrap with plastic wrap. Refrigerate for 2-3 hours. 

6. Roll out dough between 2 pieces of floured parchment paper, and use festive cookie cutters to shape cookies. Place cookies 4-5 cm apart on a parchment lined baking sheet. 

7. Bake 350F for about 12 minutes, switching the top and bottom pans half way through. 

8. Cool completely before decorating as desired. 

Gluten Free Candy Cane Biscotti

adapted from this recipe by Allyson Kramer

1/2 C sugar

1/2 C butter

2 eggs

1/2 tsp vanilla extract

1 C sorghum flour

3/4 C brown rice flour

1/2 C potato starch

1/4 C tapioca starch

1 tsp xanthan gum

1 1/2 tsp baking powder

1/2 tsp sea salt

1 1/2 C crushed candy canes

1. Preheat oven to 325F

2. Cream butter and sugar in mixing bowl, then add eggs and vanilla. Mix well. 

3. Combine all remaining ingredients ( except candy canes) in a separate bowl and whisk well to combine. 

4. Gradually incorporate dry ingredients into butter mixture. Mixture should be firm. 

5. Fold in the crushed candy canes. You can leave a small amount for sprinkling on the cooked biscotti if desired.  

6. Shape the mixture into 2 logs and place on parchment lined cookie sheet. Flatten each one so that you have a 10 cm by 30 cm flattened log. 

7. bake in oven for 25-30 minutes, then remove and allow to cool until you can handle comfortably. Cut each log diagonally into cookie, and place them cut side down back on the parchment lined sheets. 

8. Return to the oven. and bake for 12 minutes. Flip and then bake for 12 more minutes. 

9. Remove from oven and garnish with additional crushed candy canes or melted chocolate if desired. 

10. Dip in coffee, tea, or hot chocolate for best results.