The Best, and Easiest Bean Recipes

Earlier I talked about why you need to eat more beans , and here i'm going to share with you some of the best bean recipes I've ever had.

If beans make you a little to "musical" you can adjust your digestive system by eating at least one bean dish a week, and then slowly increasing the amount of beans you eat. After a while your stomach flora will adjust to all the complex carbs in beans and you won't be as gassy.

You can also find bean digesting enzymes like :Integrative Therapeutics - Similase BV - Bean and Vegetable Digestive Enzymes - 90 Capsules  To prevent gas.

Cowboy Caviar (midwestern style)

• 1/2 cup olive oil
• 1/3 cup sugar
• 1/3 cup white wine vinegar
• 1 teaspoon chili powder
• 1 teaspoon salt
• 1 pound Roma tomatoes, seeded and diced
• 1 (15 ounce) can black-eyed peas, drained and rinsed
• 1 (15 ounce) can black beans, drained and rinsed
• 1 (11 ounce) can sweet corn, drained 
• 1 red onion, diced
• 1 diced red bell pepper
• 1 diced green bell pepper

In a bowl combine the diced tomatoes, drained can of black-eyed peas, can of drained black beans, can of drained sweet corn, diced onion and peppers.

In a seperate bowl whisk together the oil, sugar, vinegar, chili powder, and salt until well mixed then poor over the veggies and beans. Mix well then serve with chips as a salsa.

Black Bean Soup

2 15 oz cans of black beans
1 14 oz can of vegetable broth
1 large onion, chopped
1 1/2 teaspoon of chili powder
3/4 teaspoon of ground cumin
1/2 teaspoon of garlic powder
1 lime cut into wedges
1/2 cup of sour cream
1 cup of crushed tortilla chips

In a slow cooker add beans, broth, onions, chili powder, cumin, and garlic. Cook on low for 7 hours or on high for 3 1/2 hours. Blend soup with a hand blender until semi-smooth. Serve with fresh lime juice, a handful of crushed tortilla chips, and a dollop of sour cream.

Edamame and Cannellini Bean Salad

12 oz of frozen edamame

1 15oz can of cannellini beans

3 tablespoons of olive oil

Juice of one lemon

1 tablespoon of italian seasoning

2 tablespoons of grated parmesan cheese

1 clove of garlic minced

1 pinch of salt 

1 pinch of black pepper

Saute the edamame in the olive oil until fully cooked and starts to brown. 

Once cool add the edamame and all the oil in a bowl. Drain and rinse the cannellini beans to the edamame, then add the lemon juice, italian seasoning, garlic, cheese, salt and pepper. Mix, chill, then eat as a side or as a main dish.

White Bean Croquettes with Mango Chutney

For the croquettes:
1 15 oz can of Great Northern beans, drained and rinsed
1 oz of walnuts, chopped
1/4 teaspoon of salt
1 pinch of black pepper
3 tablespoons of olive oil
1 teaspoon of fresh parsley
1 teaspoon of curry powder
1 clove of garlic minced
1/2 cup plus 2 tablespoons of panko bread crumbs

In a bowl combine the drained and rinsed beans, nuts, garlic, herbs, spices, and 2 tablespoons of panko bread crumbs. Mix well then mash the beans until semi chunky. Scoop a 1/4 cup of bean mixture and form into a patty with your hands. Coat both sides of the patty in the panko bread crumbs then fry in a skillet with the olive oil over medium heat. Cook until the side is brown then flip and repeat. Serve with store bought or homemade chutney.

For the Chutney:
2 tablespoons of vegetable oil
1 onion, chopped
1 teaspoon of curry powder
1 teaspoon of ground cumin
1 teaspoon of ground coriander 
3 ripe mangoes, copped
2/3 cup apple cider vinegar
1 1/3 cup of sugar
salt and pepper to taste

Heat the oil in a large saucepan over medium heat, Add the onions and saute for 5 minutes, stirring occasionally, stir in the spices then saute for another 2 minutes. Add the mangoes, vinegar, sugar, salt and pepper. Let simmer for 1 hour over low heat stirring every 20 minutes. Remove the chutney from the heat and let cool. With a hand mixer, blend into a puree then store in the fridge with a tight fitting lid.

White Bean and Goat Cheese Spread

1 15 oz can of cannellini beans, drained and rinsed
1/4 cup of soft white goat cheese
1 clove of garlic, minced
1 teaspoon of parsley
1 teaspoon of basil
1 tablespoon of olive oil
1 tablespoon lemon juice
salt and pepper to taste

In a food processor combine all ingredients and then blend until creamy. Serve as a spread for cucumber sandwiches, or on crostini with sundried tomatoes. Or as a dip with crackers.

Lentil Shepherd's Pie

1 cup dried lentils

2 tablespoons of olive oil

1 teaspoon herbs de provence

2 cloves of gralic minced

4 ounces of white mushrooms, chopped

1 cup of peas, fresh or frozen

1 teaspoon of salt

1 pinch of curry powder

1 8 oz can of tomato sauce

1 pinch of pepper

4 potatoes, pealed and diced

1 onion chopped

2 1/2 cups vegetable broth or water

3 tablespoons of milk

2 tablespoons of butter

In a medium sauce pan saute the onion, mushrooms, garlic,and lentils. Add the pinch of curry powder. Stir occasionally until onions and mushrooms are soft. Add the vegetable broth and water and simmer for 20 minutes utnil lentils are soft. 

Meanwhile boil the potatoes for 20 minutes and till you can easily peirce them with a fork. 

Once lentils are done cooking add them in a bowl with the tomato sauce, peas, herbs de provence, salt and pepper. Add to a 9 x 13 casserole dish.

Mash potatoes with a hand mixer with the milk and butter, and a little more salt and pepper to taste. Dollop the potatoes on top of the lentils and flatten with a spatula. Bake in a 350 degree oven for 30 minutes, then serve.

Spicy Lentil Snacks

1 cup dry lentils

1/2 cup cooked brown rice

1 onion, chopped

2 cloves of garlic, minced

1/4 cup olive oil

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon garam masala powder

salt and pepper to taste

Black and White sesame seeds

Cook lentils with two cups of water, simmer for 20 minutes until soft. Saute onions, garlic, and spices in a pan with the oil until the onions are soft and translucent, then add the rice and saute for another 2 minutes.

Combine everything in a large bowl, mash until well combined.

Form into golf ball sized balls, and place on a cookie sheet lined with parchment paper. 

Bake for 20 minutes at 350 degrees.

Roll in seeds once done. Wait for them to cool then serve. Tastes great with Tsatziki sauce or chutney.

Why you Need to eat more beans!

Beans, beans the musical fruit the more you eat, the more you..well you know.

Beans are definitely a magical fruit. They are packed with protein, vital nutrients, fiber, and low-glycemic carbs! it's a wonder no one has labeled them a super food yet! Even though "super food" really doesn't mean much.

If you are a vegan or vegetarian beans should have already found their place as a staple in your diet. But even if you're an omnivore they should definitely be a staple in yours too!

1. We've been cultivating them for thousands of years

Cultivating legumes has been around since the neolithic times (over 7000 years B.C.) Legumes and grains were also the main foods that gladiators ate to be strong and fat enough for battle. They are staples in every culture around the globe.

 Unlike the "paleo" diet of the neanderthals, legumes have been around since the dawn of our actual homo sapien ancestors (and for all we know neanderthals have been eating legumes and grains too, they just didn't farm them).

 Cultivating grains and beans literally brought us from babbling in caves to building the towers of Babylon. They definitely deserve there place in our diets.

2. They're the cheapest protein around

One pound of dry black beans costs $1.29, and has as much as 96 grams of protein per lb. That's $0.01 per gram of protein. Compare that to $13.99 a lb for beef rib eye steak (108 grams of protein), or $9.99 a lb for Atlantic Salmon (92 grams of protein), or $3.79 a lb for Chicken breast (139 grams of protein). 

Protein from beans costs anywhere from 10%-30% the price of protein from meat. They also have an extremely long shelf life and don't need to be refrigerated. No wonder it's so popular among third world countries.

No bean besides soy beans make a complete protein, but often times beans combined with other beans, grains, or nuts make a complete protein!

So if you're struggling to pay for groceries buy beans, not ramen.

3. They are SO healthy!

Beans are packed with soluble fiber, which helps lower cholesterol and improve heart health!

Beans contain almost as much protein as steak without all the calories and fat, so they help you lose weight and stay healthy.

Beans contain a lot of complex carbs, which is why they make can make you gassy, but that also means they are slow digesting and don't cause blood sugar spikes, which means they're low glycemic carbs. They also keep you fuller longer and curb fatigue.

Beans are full of fiber so they help keep you regular and prevent constipation!

Asides from all the good protein, fiber, and complex carbs they are packed with other 

nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.

Although beans can make you gassy and bloated you can easily adjust your body to beans by eating at least on bean dish a week and then increasing it from there. Not all means make you toot, like lentils and soy beans.

4. No matter what you are craving, beans are there to satisfy!

Beans can be so versatile, They can be made into countless soups, salads, dips, burgers, snacks, breads, chips, milks, curds, even deserts! They come in so many varieties like lima beans, soy beans, edamame, chick peas, lentils, kidney, fava, black eye'd peas, the list goes on and on so there is no excuse not to include them in your diets.

 Want to start eating more beans? Check out my recipes!

Fruit and Veggie week

Okay, So this week I have dedicated myself to only eating non-starchy fruits and veggies, as much as I want, as a way to detox/fast and share my experience with you.

I started the week weighing 121 lbs. Let's see how that changes.

My breakfast has been 2 whole grapefruits and 2 cups black coffee.

Lunch was steamed vegetables with light sauce, and 3 apples.

Dinner was an Artichoke, Radish, and Cucumber salad with vinegar and watermelon.

I also snacked on apples and more melon. I ate as much as I wanted, besides black coffee I also drank lots of water. 

My total calories for the day was 711 calories, and that's eating as much as I wanted!

Fruits and Veggies week!

Next week I'm only going to eat non-starchy fruits and veggies to see how it will effect me. No potatoes, corn, peas, beans, dressings, oils, or sugars. The only calories I will consume or from fruits and veggies, I will eat as many fruits and veggies as I please. My only drinks will be water, plain tea, or black coffee.

It's an experiment to see how well eating a high fiber diet, low in processed foods and fats, is going to improve our health. I also wanted to see how well it will "detox" me without expensive supplements. After you see my results you can test it on yourself too see how well it works for you.

I will post daily about what I eat, how much weight I lost, and also about how I felt and other things that have changed.

Of course you cannot live off of fruit and veggies alone that is why i'm only doing it for one week!

How to cook vegan and keto, and make meals for different diets

With so many fad diets, it's hard to catch up, for the longest time doctors have been telling us to stick to high carb low fat diets, now a days its the opposite where high fat-low carb diets are what everyone swears by, especially paleo and keto diets. It's understandable why these diets are gaining popularity, since diabetes is on the rise, and everyone knows. sugar and processed carbs wreak havoc on your health, while fat is a necessary nutrient. These low carb diets cut out almost all fruits, most vegetables, all grains, tubers, and beans. So it makes it virtually the polar opposite of vegan/vegetarian diets. I know a lot of people who have had great success with these diets but I've always been content sitting at the opposite end of the spectrum with my high carb-low fat vegetarian lifestyle. After all eating a high carb-low fat diet has a lot more data supporting it because it's been around a lot longer. Also the majority of the people that live the longest are high carb and low fat, as long as it's full of whole foods, and little in processed ones. I'm not going to argue which way is better, because after all humans are meant to be omnivores so we can go one way or the other. Also I believe low carb-high fat diets like the keto diet can have their benefits as well. My goal is to bring harmony between the two with meals everyone can enjoy.

You can find a brief explanation of the keto diet here.

When my husband wanted to jump on the low carb-high fat bandwagon. I wasn't about to tell him why he shouldn't do it, or what he could eat and what he couldn't because being a vegetarian, I knew all to well about what it's like to have people tell you what you can or can't eat as if they know what's best for you. I wanted him to see for himself if this would be a good thing for him. 

A lot of you probably understand that cutting food groups out of your diet isn't a choice, but medically necessary. Especially for those who have food allergies, diabetes, and gastro-intestinal problems, to name a few.

Vegetarian food pyramid

Keto food pyramid

As you can see there isn't much in common between the two except for vegetables, nuts, and dairy.

The problem is how the heck do you cook meals for  family members with completely opposite diets. Working full time and taking care of a toddler I wasn't about to waste time cooking two separate meals. I supposed I could force him to cook his own meals but that would still leave double the dishes to wash and besides, I like to cook. So I came up with a few quick staples I can cook up fast to appease both of our lifestyles. I'm going to focus mostly on vegetarian vs. keto for a few reasons: first, these two are the ones that are complete opposites so they're the hardest to combine, also most other diets fall well in-between so its easy enough to tweak if you want to work well with others(except for fruitarian diets which are extremely high carb low fat). Second, this is what I had to work with, I never had to cook for someone who was gluten free, or full vegan, or Paleo, or fruitarian. All I got is what I learned from my experience, and I want to share it with you. 

Most of the time I found what works best is making a high carb-high protein vegetarian side, like beans, with a low carb vegetarian side, like veggies, with meat or fish. This way I could eat my high protein-high carb with the vegetarian low carb, and my husband had the low carb and meat. Pretty simple equation. Some meals can already be made to be low carb and vegetarian, especially salads, soups, and tacos. These have been my go-to when I need something quick to whip up.

Main Dishes

Now here are some other recipes I made that are easy to whip up that are low carb and vegetarian, or easy enough to tweak for other diets. Here's a few of my favorites:

Farmer's Market Salad

This one I also have featured in 30 vegetarian meals for 300 calories. I love this salad so much because its so hearty and filling while still very simple. It's perfect for hot summer days and takes less than thirty minutes to make. For a lower carb version leave out the potatoes, and a medium rare steak compliments the salad perfectly. If you leave out the eggs and steak it's vegan, and it's already gluten free. There, a meal easily customizable to everyone's needs. The recipe is as follows:

1 boiled red skin potato (per person)

1 boiled egg (per person)
1/4 of red onion, cut into wedges (per person) 

4 cherry tomatoes (per person)

2 raw green beans (per person) 

2 raw asparagus sprigs (per person)

2 raw green beans (per person)

2 cups spring greens mix (per person)

2 tbs of lemon dill dressing (per person)

Lemon Dill dressing
1 tsp of finely grated lemon zest
1/4 cup freshly squeezed lemon juice
1 tbs fresh, chopped dill
3/4 tsp salt
1/2 tsp Dijon mustard
1/4 tsp sugar
Freshly ground black pepper
1/3 cup olive oil

On a bed of spring greens arrange 2 sprigs of asparagus, 2 carrot sticks, 1 boiled egg, diced, one boiled potato, quartered, two green beans, onion, 4 cherry tomatoes and sliced steak if you prefer. Drizzle with the lemon dill dressing, or your favorite salad dressing.

Italian Seitan Dumpling Soup

I know this may sound a little scary, this recipe calls for wheat gluten, vital wheat gluten in fact. The last couple of years gluten has gotten a really bad reputation, even worse than carbs. I assure you that unless you have celiac disease, gluten is harmless. Vital wheat gluten is full of protein and low in carbs which makes it perfect for low-carb vegetarian meals. I use it for many things, like vegetarian roasts, or home-made meat alternatives. It's very chewy and has a texture very similar to meat, and like tofu, you can flavor it anyway you like. Sometimes I like to boil the dumplings in water, then saute them in butter and top with cheese or another sauce. They're much better and easier to make than veggie "meat" balls because they actually hold their shape. I like to buy Bob's Red Mill Vital Wheat Gluten Flour, 22 Ounce (Pack of 4) in bulk since it is the cheapest I can find. If you're looking for a gluten free alternative to  the seitan you can make TVP meatballs. Just bake them and add to the bowls of soup before you serve it.

For the dumplings:

1 cup vital wheat gluten

1 egg

1 tbs Italian seasoning

1 tsp herbs de province

1/2 tsp salt

1/4 tsp ground black pepper

1/2 (or more) cups vegetable stock

For the soup:

4 cups vegetable broth

1/4 cup parmesan cheese (or 2 TBS of nutritional yeast for vegan)

4 cups fresh baby spinach

1 can cannellini beans, drained and rinsed

In a large pot start boiling the 4 cups of vegetable broth with the parmesan cheese, the cheese will dissolve in the broth giving it a rich flavor. While waiting for the broth to boil combine the gluten, herbs, salt, and pepper and mix till well combined in a bowl.

Form a "well" with the gluten mixture and crack the egg in the middle of the well. Beat the egg with a fork and then add the 1/2 of vegetable stock. You don't have to add the egg if you want a vegan variation, the egg just makes the dumplings  more dumpling like and fluffy. You may have to add a little more stock to compensate for the egg. Slowly stir in the gluten with the liquids with your hand and start kneading. If the dough feels too dry you can add more vegetable stock a little at a time until the consistency is like bread dough. Knead a few more minutes to make sure everything is well mixed. Set aside until the broth is boiling. Once the broth is boiling add the cannellini beans. Cut off 1 ounce sized portions from the seitan dough, roll into a ball and drop in the boiling broth. Continue to let it boil for 5-6 minutes. The seitan dumplings will swell up and get fluffy almost like matzo balls. When the dumplings are fully cooked, turn off the heat and add the spinach on top. Cover the pot and wait a few minutes for the spinach to wilt. Then serve with a garnish of parmesan cheese.

Moussaka with Crumbled Tofu

Moussaka is basically Greek lasagna that uses layers of eggplant instead of pasta, so it's perfect for low carbing! Moussaka is also traditionally vegetarian but some variations do have meat. Also most other vegetarian versions use beans and potatoes, unlike mine which adds tofu for extra protein. This dish is a main dish, so no need to add meat on the side or any other sides if you don't want to. It is hardy as it is satisfying, so you won't miss the meat at all. 

1 pound eggplant, thinly sliced

2 large onions, peeled and chopped

1/4 cup olive oil

1 garlic clove, minced

1 pound firm tofu, drained and crumbled

One 8 ounce can chopped tomatoes

1/4 tsp ground allspice or cinnamon

Freshly grated black pepper

1 cup sour cream or plain yogurt

1 egg

freshly grated nutmeg

4 tbs grated Parmesan cheese

butter for greasing

Saute the onion in 2 tbs of oil for 10 minutes. Then add the garlic, crumbled tofu, tomatoes, and allspice or cinnamon. Then season with 1/2 tsp of salt and pepper. 

Preheat the oven to 350 degrees F. Meanwhile saute the eggplant slices in the rest of the olive oil for 2-3 minutes on each side. 

Grease and oven proof dish with butter then layer eggplant slices in the base, cover with half of the tomato and tofu mixture, repeat the layers then finish with a last layer of eggplant.

Beat the sour cream or yogurt with the egg, season with a little more salt, pepper, and nutmeg. Pour over the moussaka then sprinkle with Parmesan cheese. Bake for 40-45 minutes. 

Vegetarian Stir fry, With or Without Rice

I love, love, love asian food! probably because it is so easy to make vegetarian or is traditionally 

vegetarian.  This recipe is great for low carb because it does not call for breading or super sugary sauces. You can serve it with rice for a vegetarian delight or without as a low carb side.

4 teaspoons toasted sesame oil

2 clove of garlic, minced

2 large carrots, cut on the bias, about 1/4 inch thick

1 tablespoon of soy sauce

4 ounces sugar snap peas

4 ounces of savoy cabbage, shredded

4 ounces bean sprouts

12 ounces of extra firm tofu, drained and remaining liquid pressed out and sliced
1 teaspoon ginger, minced
2 scallions, sliced
1 tablespoon rice wine vinegar

Place the sesame oil in a 10 inch saute pan over medium high heat. Once the oil begins to shimmer add the garlic, ginger, and sliced tofu. Keep sauteing for about 5-8 minutes until the tofu starts to get brown and crispy around the sides. Then add the sugar snap peas, and carrots. Continue to saute for another 3-4 minutes. Then add the chopped cabbage, soy sauce and rice wine vinegar. As soon as the cabbage starts to soften and wilt, about another minute or two, add the bean sprouts and scallions. Give it a few more stirs, then serve on top of rice or not.

Side Dishes

Now that we have a few main dishes that anyone can eat. We're going to go into more side dishes. Remember how i talked about that "equation" I use for cooking dinner. One side that's low carb and vegetarian, a protein rich vegetarian side, and a low carb protein (usually meat or fish). Here's a few of our favorite low carb vegetarian sides and what we like to pair them with.

Ratatouille Au Gratin

This is a summer vegetable stew made with cheesy cream sauce instead of traditional tomato sauce. The cheese sauce is also full of protein so it's great with nothing more than pasta for vegetarians. It also has plenty of fat in the sauce so it's great for keto as well! For vegan variations you're best off sticking with traditional ratatouille. 

1 zucchini, thinly sliced

1 yellow squash, thinly sliced

4 ounces baby bella mushrooms, sliced

2 tablespoons of cream cheese

1/4 cup parmesan

1/4 cup shredded smoked gouda

1/4 cup shredded swiss cheese

1 teaspoon of salt

1/4 teaspoon fresh ground black pepper

1/2 teaspoon of garlic powder

1 tablespoon of herbs de province (or italian seasoning)

1 1/2 cups of milk

1 tablespoon of butter

1 tablespoon of flour

Preheat oven to 350 F

Put a medium sauce pan over medium heat. Add the butter. Once the butter is melted whisk in the flour and add the cream cheese. Keep whisking to prevent it from getting burnt and so all the flour can absorb the fat. Once the flour has absorbed the fat and the cream cheese is melted, add the milk, salt, pepper, herbs and garlic. Continue to stir occasionally until the milk starts to simmer then add the gouda and swiss cheeses and take off the heat.

In a 10 inch cast iron skillet, or and 8x8 casserole dish arrange the sliced vegetables and mushrooms. Pour the cream sauce over the veggies and top with the parmesan cheese. Bake in the oven for 30 minutes. Enjoy on top of penne pasta or with roasted chicken.

Broccoli Slaw

This one is great for summer cookouts as an alternative to potato or pasta salads. Of course you can still make cole slaw, however the dressing in this recipe isn't as sweet and i think the texture is much better. 

1 head of broccoli

4 ounces of carrots

1 ounce of sunflower seeds

1/4 cup of mayonnaise

1 teaspoon of salt

3 tablespoons of apple cider vinegar

1 teaspoon of mustard

1/4 teaspoon of freshly ground black pepper

1 tablespoon of honey

Shred the carrots and broccoli in a food processor. In a separate bowl whisk together the mayonnaise, vinegar, mustard, salt, pepper, and honey until creamy.

Add the seeds to the broccoli and carrots and mix in the dressing. Serve with your favorite grilled meat alternatives, grilled meat, and or baked potatoes. 

Spaghetti Squash Casserole

This one is the easiest because it requires the least amount of effort and only calls for common ingredients. I think it's best to use spaghetti squash as an ingredient in a casserole versus just plopping some sauce on it since it has a better texture, and absorbs the sauce better.

1 medium spaghetti squash

1 8 ounce can of tomato sauce

1 8 ounce can of diced tomatoes

1 6 ounce can of tomato paste

2 cloves of garlic, minced

12 oz ricotta cheese

1/4 cup Parmesan cheese

1/2 freshly ground black pepper

1/2 teaspoon of salt

2 tablespoons plus 1 teaspoon of italian seasoning

Cut the squash all around with a knife. Cook in the microwave on medium high heat in 5 minute increments until the squash is soft. Usually 10-15 minutes, Set the squash aside to cool for at least 10 minutes.

Preheat the oven to 350

In a bowl mix the can of tomato sauce, diced tomatoes and tomato paste. Add 2 tablespoons of seasoning, 2 cloves of minced garlic, salt and pepper.

Once the squash has cooled, cut it in half and scoop out the seeds, then remove the strands with a spoon or fork. Add the squash to the sauce and mix. Put the sauce and squash in a casserole dish. Top with ricotta cheese by dolloping it evenly over the squash, then even it out with a spatula. Sprinkle parmesan cheese over the top with 1 teaspoon of italian seasoning, and a litter more salt and pepper. Bake for 30 minutes. Serve with seasoned black bean burgers or italian sausages.

There, now the vegetarian and ketotarian are happy. Well at least making weekly dinners have become that much easier for you, I hope. 

But what if you need to prepare a large meal for a party, baby shower, or openhouse? and you know many of the guests have special dietary needs?

The answer to that one is so simple!

A FRIGGIN' TACO BAR!!!!

Taco bars are absolutely perfect for large gatherings. Why? because the offer a variety of different items that can fit anybodies dietary needs and everyone assembles there own foods. You just need low carb flour tortillas, Hard corn tortillas (which are already gluten free!), ordinary taco meat, black beans and rice for the vegans/vegetarians. Plus all the toppings like salsa, guacamole, onions, cheese, and lettuce. Everyone grabs what they can eat, and don't have to pick out what they don't. They will all be satisfied because WHO DOESN'T LOVE TACOS???? okay some people don't but your really can't please everybody.

As I stated before I'm not going to argue which diet is the best because there are way too many factors that go into what we eat and how it effects our health. What goes in your diet is a very personal decision and lifestyle. I just want to bring the two in harmony with one family dinner.

Corn Chowder

There's always at least one day, if not a few days, in the summer where it gets a little cold and chilly. Especially in the north. These rainy days are perfect for taking a break from grilling and reaching out for comfort food, like hot soup. I came up with this recipe when I was trying to use up some leftover grilled corn. The charred corn kernels went perfectly with the seasonal produce and Rich creamy texture of the chowder. You can use fresh, canned or frozen corn if you don't have any grilled corn, however the flavors won't be as deep. Like most soup the recipe is very straight forward and simple. In this recipe I use milk instead of actual cream because cream would be too fatty and actually coat your tongue in a thin layer of milk fat so you wouldn't be able to taste the other flavors in the soup. We'll use flour to thicken the soup base to give it that "creamy" texture
Here's how to make it:

-3 ears of grilled corn, or 2 cans of corn, or a 12 oz bag of frozen corn
-4 tablespoons of butter or vegan butter
-1 green bell pepper, diced
-1 medium White onion, diced
-6 slices of veggie bacon (optional)
-3 cloves of garlic, minced
-2 cups milk, or almond milk (for vegan variation)
-4 cups vegetable broth
-4 tablespoons of flour
-1/2 tsp tumeric
-1/2 tsp paprika
-1 TBS parsley
-1 tsp salt
-1/2 tsp black pepper
-A pinch of cayenne pepper

If you are using fresh or grilled corn, slice off the kernels by getting the largest bowl you have in your kitchen and then placing a smaller bowl upside down in the large bowl. Put the ear on top of the small bowl and begin slicing there kernels off each side. This way you don't have to worry about corn kernels flying all over your kitchen. 

Place a large pot over medium high heat on the stove. Add the butter, diced onion, diced green pepper, and garlic. Sprinkle with 1/2 tsp of salt. Stir occasionally until the veggies begin to soften, then add the bacon, paprika, tumeric, black pepper and cayenne pepper. Stir for a few more minutes and then add the corn. Keep cooking until the corn brightens on color and the onions become translucent and brown around the edges. Sprinkle in the flour and stir until the flour is well mixed in with the veggies and absorbs the rest of the liquids. Pour in the vegetable broth, add the remaining 1/2 tsp of salt, and parsley. Reduce heat to medium, cover the pot and stir occasionally until it starts to simmer. Once simmering add the two cups of milk. Let it simmer again and keep simmering until the soup starts to get good and thick. Remove from heat. When it starts to cool it will get thicker. Then serve.