I guess we all know the feeling: It is so hot outside that the last thing we want is to turn on the stove or worse: put something hot into our bodies. Eating ice cream for dinner is also not really an option (even though we may really want to). Obviously, salads are a great option on these hot summer evenings. Here is a recipe for an absolutely delicious Mexican corn salad.

Words alone can’t describe

I have been making this salad quite a bit lately since it is just so good! There is the sweetness of the corn, the subtle spiciness of the radishes, the tang from the lime, the freshness from the parsley and the satisfying flavor of cumin and onion. When I first tasted this, I had an “eyes-roll-back-in-your-head” moment, it was that good!

Upgrades

You could add some shredded chicken or shrimp to the salad to make it more substantial. It can also be served by itself or over a bed of greens.

The salad can be kept in the fridge for about 3 days. The salad tastes best at room temperature.

I hope you will enjoy the salad and survive the heat!

- Christina

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Mark says:

My initial reaction to this salad was one of dazed confusion. There were so many flavors… I had no idea whether I liked it or hated it. After a few bites, I figured out I loved it! All those flavors? They go really well together to make something super refreshing and satisfying. Today I was very pleased to hear that Christina would be making this dish again. Maybe we should make it again tomorrow so we can get better pictures?

There is nothing better than a delicious corn tortilla… no wait there is: a delicious homemade corn tortilla! It may seem like it’s too much work or too difficult to make your own, but you won’t truly know until you give it a try! Here are step by step instructions to make your own corn tortillas.

Why make your own?

They taste amazing

If you have never eaten a fresh corn tortilla, you are in for a treat. They taste best right after they have been cooked.

They are most likely healthier

When you make your own tortillas you know exactly what is in them. Many commercial tortillas have less than desirable ingredients in them — preservatives at best, trans fats at worst. When making your own you also get to decide how much salt and which kind (if any) of fat you want in yours.

They are cheap

Unless you buy corn tortillas by the case, making your own is much cheaper than buying them. Each corn tortilla cost me about 7 cents. I am sure you could make them even cheaper by buying a cheaper masa harina.

It is fun to make them

Mark and I love making tortillas together. We both have our jobs; I roll them and he cuts them out. The challenge is to time everything so that as soon as he finishes one, I have the next one ready. This way we both try to be super fast, which makes it fun and well… fast.

If you think you will be making tortillas quite a bit, it is probably a good idea to invest in a tortilla press. It will make the whole process a lot easier and faster. Enjoy!

- Christina

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Mark says:

Before trying these, I never really imagined getting excited about a corn tortilla — I saw them simply as part of a tasty taco. One day Christina called me in and handed me a piece of corn tortilla straight from the stove… suddenly they were very interesting to me. It is nice to help in the kitchen (since it is fun to be together and it gets them in my mouth faster), but what gets me excited to make these is the unforgettable experience of eating them hot. Wow.

If there were a competition for the “unsexiest food”, beans would probably win, closely followed by prunes. The reason for this is beans’ association with gas… lots of gas! Some people claim that eating beans has no effect on them, while others go so far as to avoid eating beans altogether due to their unpleasant side effects. So who is right? Do beans really make you gassy or are they being unjustly accused?

It’s not that simple

As you probably guessed, the answer is: it depends. There are two factors that make beans a potential gas inducer. How much, or if at all, these two factors affect a person depends on how the beans are prepared, unique body chemistry, and general eating habits of that person. I will discuss each factor in turn.

Indigestible sugars

Can’t break that bond

Beans and some other vegetables (e.g. cabbage) contain oligosaccharides such as raffinose and stachyose. Oligosaccharides are just simple sugar molecules connected in a short chain (3-10 simple sugars long). Unfortunately, our bodies lack an enzyme to break these chains up. The chains themselves are too large to be absorbed in the intestine and we therefore do not metabolize them. Therefore, these sugar chains travel unbroken through our intestine until they end up in the large intestine.

Bacteria are hungry too

Once in the large intestine, bacteria, which are able to break the bonds, start feasting on them. A metabolic byproduct of this feast is — you guessed it — gas. This gas then travels further in the intestine until… well I guess we all no where this is going.

What can I do about it?

One solution is to take the enzyme which breaks up the oligosaccharides with your meal. This way the oligosaccharides won’t reach your large intestine where bacteria metabolize them. There are several such commercial products available, e.g. Beano.

Oligosaccharides are water soluble, and leach out into the water when beans are soaked. Soak beans for at least eight hours in cold water in the refrigerator and rinse them well before cooking in order to get rid of some oligosaccharides.

Insoluble fiber

More food for bacteria

Fiber comes in many different forms. Insoluble fiber is not metabolized by our bodies and therefore travels through the large intestine and ends up in our stool. Certain types of insoluble fiber can be broken down by various bacteria, again producing gas.

Switching to a high fiber diet

This is one of the reasons why bloating is a common side effect of switching to a high fiber diet. However, after a while, changes in the body take place and the bloating reduces — this is why many people who already eat a lot of fiber do not experience bloating from eating beans. In general, it is recommended to increase the amount of fiber in a diet gradually. If you do not eat very much fiber, the large amount in beans could cause discomfort.

Differences among people

Everybody has different kinds and amounts of bacteria in their guts. This means that one type of fiber can bother one person, but have no effect on another. For instance, you could be used to a certain type of fiber, while the fiber in beans still bothers you. In this case, you could try to gradually increase the amount of beans you eat. Unfortunately, it is entirely possible that beans simply do not agree with you.

When nothing helps

Seeing the positive

If nothing helps and beans just make you gassy, it may make you feel better to know that it is at least good for your body. The main bacteria that you will feed with oligosaccharides and fiber are healthy ones such as lactobacillus bifidus (also found in yogurt). Maybe knowing that the gas is a sign that you are nourishing these little helpers will help you tolerate the pain and smell… or maybe not.

It’s all about timing

If beans are problematic for you, just make sure you eat don’t them when you are about to be in closed rooms with lots of people. If you eat them before bed, the worst thing that can happen is that you will wake up finding your blanket hovering over you and your partner in the other room. ☺

- Christina

These wraps are stuffed with flavorful tofu and vegetables. Using crispy romaine lettuce as the wrap makes this dish light and fresh. This is a perfect lunch or snack for when the weather gets warmer.

Texture

If you dislike the texture of tofu you might still like this recipe. Crumbling the tofu and mixing it with some crunchy vegetables makes the texture more appealing if you dislike tofu. Also, the softness of the tofu is a great contrast to the crisp lettuce wrap, making it a satisfying filling.

Flavor

Tofu has a pretty neutral flavor and soaks up whatever flavor you want to give it. In this dish the main flavors are chili, soy sauce, sweet miso, carrot and red pepper. I love the combination of red pepper and soy sauce and this recipe is just another example of how well they go together.

Serving

This recipe is pretty easy to make and fun to serve to people. You can prepare the tofu mixture ahead of time and serve it cold or warm with the lettuce wraps. People can stuff their own wraps, deciding how much they want. Everybody is happy — even Mark.

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Mark says:

I keep trying to convince myself that tofu is just soy beans, but every time I see one of those sweaty amorphous processed white cubes I get scared. In other words, I’m a big tofu discriminator. This means that you can consider those 3 stars an impressive feat! For me this is the least painful method of tofu consumption. I usually eat 2 to 3 boats with minimal cringing, and almost enjoy them. Well done, Health Foodie!

This article lists ten common things that people do when cooking healthy. After looking at why some of these actions are not optimal, there are suggestions to help you improve them.

Don’t sweat it

Even though the title is called healthy cooking mistakes, try to think of these tips as suggestions. Don’t worry if you can’t always follow them. A good diet is the sum of all the meals you eat and none of these things make or break a good diet. Some of the tips might be easier for you to apply than others. Every time you can improve just a small thing it is a great step.

1. Cooking vegetables right after cutting them

When you cut vegetables you break the cell walls within them. This activates certain enzymes. A lot of these enzymes start converting certain substances into more healthful ones. The heat of cooking inactivates these enzymes. It is important to let certain cut vegetables rest before cooking so that this conversion can take place. The newly formed compounds are fairly heat stable and will not get destroyed unless you overcook the vegetables. Similarly, compounds inside and outside the cell can mix and react with the help of some enzymes, forming new substances with healthful properties.

Solution

In order to maximize their healthful properties, let the following vegetables rest for at least 10 minutes before cooking or consuming them: cauliflower, broccoli, brussels sprouts, cabbage, bok choy, garlic, onions, leeks, mustard greens, collard greens and kale.

2. Preparing vegetables ahead of time

While cutting vegetables a little over 10 minutes before using them is a good idea (see Tip 1.), cutting them hours or even days ahead is not optimal. Cutting vegetables increases the surface area where oxidation (contact with air) and nutrient loss can occur. Also, cutting a vegetable is “damaging” to the plant and some of the plant’s nutrients get used up in an attempt to repair the damage. These nutrients will then not be available to you anymore when you consume the plant.

Solution

If preparing vegetables ahead of time helps you to eat more vegetables don’t worry too much. Keep in mind that it is still better to eat them this way than not at all. If you do not have enough time or energy to chop a lot of vegetables right before cooking, try a gadget that makes this step easier. You could use a food processor, a mini chopper, or a mandoline slicer for example. Alternatively, try meals where chopping is not required, like baked sweet potatoes, pureed soups and mashes, artichokes, baby carrots, etc.

3. Peeling vegetables and fruits

A lot of the nutrients are either in or right below the skin of vegetables and fruits. You obviously do not want to peel them off and throw them away!

Solution

Don’t do it! ☺ Most of the skins of vegetables and fruits are edible. It may seem a little weird at first to eat a kiwi with its skin on for example, but eventually you will get used to it. If you need to remove the skin in order to make a dish work, try reusing the skin in another way. Using the skin to make a vegetable stock is one idea.

4. Boiling vegetables

While boiling vegetables in water seems like a quick and easy way to prepare them, it is actually the easiest way to lose a lot of the nutrients. Water soluble nutrients leech out into the water and end up being thrown away. Boiling is also an easy way to overcook vegetables and does little to improve the flavor of the vegetable.

Solution

Try an alternative way of cooking vegetables such as roasting, steaming, broiling, stir-frying, sauteing or grilling. If you must boil your vegetables try to use the water in another dish to save the nutrients. You could use it in a sauce, soup or in any dish where you need some water for cooking.

5. Adding oil to pasta-water

It is a common belief that adding oil to pasta-water prevents the pasta from sticking together. Adding oil to pasta water not only does not prevent sticking, but it actually makes it harder for any sauce to adhere to the pasta later on. Even worse, using oil in the cooking water makes it so that some fat soluble nutrients dissolve out of the pasta and end up being tossed out with the water.

Solution

If you want to keep your pasta from sticking together, use the following tips: Make sure you use a large pot with plenty of water so that the paste can move around. Having the water boil at all times also keeps the paste moving. Stir the pasta with a fork every once in a while to prevent sticking. Finally, toss the pasta with sauce right after cooking.

6. Overcooking food

While you can certainly overcook foods like meat, poultry, fish, seafood and grains, vegetables are probably one of the most commonly overcooked foods. Not only can this make them unappealing in taste and texture (stringy asparagus, stinky cabbage, mushy carrots etc.) but it also decreases their nutrient content. It is not uncommon to lose over 50% by overcooking vegetables.

Solution

Instead of posting a cooking chart here (which I will definitely do at some point) I will give you some tips that you can apply to most vegetables. Most vegetables only need to be cooked for about 3-5 minutes, 7-10 at the most (depending on the cooking method). Vegetables should still have a bite to them. Use their color or smell (cruciferous vegetables) as an indicator. Once they start losing color, they are already overcooked. Use a kitchen timer to help remind you to take them off the heat or watch them closely the entire time they are cooking.

7. Using olive oil to cook

Ever since the message got out that olive oil is very healthy, people have been using it as a replacement for butter and other fats in cooking. While it is true that olive oil it is very healthy, it is not good for cooking. Phonyphenols, which are the main phytonutrients in olive oil are almost completely diminished after just a couple of minutes of cooking at very high temperatures. Also, healthy fats get oxidized during cooking and free radicals are created. The longer the cooking time and the higher the cooking temperature, the worse it is for the oil and your health.

Solution

You would be surprised how few recipes actually need oil during the cooking process. Most of the time you can use broth instead of oil to saute vegetables etc. Since fats are important for carrying flavor molecules and for making certain nutrients more bio-available, it is a good idea to add some oil after cooking. Simply stir in some oils into soups, sauces and pour some over vegetables and grains before serving. This way the oil will not only taste better but you can benefit from all its healthful properties.

8. Underseasoning food

In healthy cooking you can’t use a ton of fat or salt to make foods taste better. You rely much more on herbs, spices, and seasonings to make things taste good. Most spices, herbs, and seasonings have unique health properties and will not only make a dish taste better but also healthier.

Solution

You can learn about seasonings in books or simply go into the kitchen and experiment! Nobody is born knowing what flavors go well together and what the right quantity of spice is for a certain dish. The more you practice the better you will get and the better your food will ultimately taste and be for you.

9. Charring vegetables and meats

Grilling is often thought of as a healthy cooking method since it reduces the need for oil. But due to the high temperature, meats and even vegetables often become charred. This of course can also occur in the oven or in a pan. Charring is not only is a sign that nutrients have been destroyed, but harmful free radicals and carcinogens are created in the process.

Solution

Charring or searing food gives it a special taste and is therefore often desired. It is ok to eat these foods once in a while, but if you find yourself eating mostly blackened or seared foods, you may want to try alternative cooking methods. Try cooking something in a flavorful broth, steaming, sauteing or baking at a low temperature.

10. Not washing produce properly

While most people wash produce that will be enjoyed whole, other fruits and vegetables that will be peeled are often not. Harmful bacteria that sits on the outside can easily be transferred to the inside when the produce is cut. You can also spread the bacteria with your hands when handling the produce.

Solution

It is important to wash fruits and vegetables under running water before handling them. Also make sure you throw away the outermost leaves of cabbages and lettuces since they are the most likely to be contaminated. While food poisoning is an annoyance for most people, it can be more serious for the elderly, young children, or people with compromised immune systems. In rare cases, unlucky people have also lost limbs or even died due to bacterial infections from food (through cuts). While these cases are relatively rare it is better to be safe than sorry.

I hope you were able to find some tips that will be helpful to you! Again, when trying to eat healthy, every step in the right direction is a good step.

- Christina

Mae from Ohhmay had the genius idea to start an online competition inspired by the TV show “Chopped”. Each week she announces two or three ingredients that must be used in a recipe. Everybody can enter the competition even if they do not have their own blog. The votes of the readers decide who will be the winner at the end of each week. Here is the official website. Isn’t it genius? ☺

The idea

I love challenges and I did not want to pass this one up, even though this meant making something that I would not usually make. Even though the Pretzel is savory, overall this recipe is definitely sweet. I am not a big fan of sweets and therefore am not experienced in making sweet dishes. I decided to make whole wheat pretzel bites and fill them with an apricot and rosemary spread. I also added some lightly salted crushed raw almonds for a crunch.

Don’t ask me!

To be honest, this is a little embarrassing, but it was really hard for me to figure out how good this is or if it is even good at all! Maybe I am just biased against sweets. Mark of course could not tell me either… it was hard enough to get him to just eat one, let alone talk about it! You are certainly welcome to try it and let me know what you think! I can assure you that neither Mark nor I spat it out.☺

The apricot spread

The apricot and rosemary spread is very creamy. It can be used as a jam on breads or in yogurts etc. I think the apricot and rosemary flavors go really well together. The creaminess with the typical dried apricot flavor is unexpected, but pleasantly so. I would have loved to use fresh apricots since they are divine when cooked, but there were none available. Feel free to try this recipe with fresh apricots once they are available. Using dried apricots also makes the spread slightly sour.

For the pretzel bites you can use any pretzel recipe. I made whole wheat pretzel dough and formed tiny balls. I crushed some raw almonds and mixed them with some vanilla seeds and salt.

This was definitely a fun challenge, but the recipe probably needs tweaking. This is just for fun and not something I would usually make, I therefore did not categorize it with the rest of the recipes. If you want to submit your own recipe, you can still do so for this week’s challenge. Have fun!

- Christina

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Mark says:

This was a very pleasant surprise. I was definitely scared to try this, but it turns out I really like apricots (I’m sure I tried them before at some point, but I don’t remember when). I thought it went very well with the pretzels and almonds. On the other hand, it’s a bit too sweet for me, and I would rather eat the pretzels plain :-)

Coffee is a very popular drink around the world. About 50% of people in the US drink it regularly, averaging about 3 cups per day. A lot of people have asked me about coffee and health. Since there is a lot to be said on the subject, I will split the information up into two separate articles. Here is the first part.

Beyond Caffeine

While caffeine is the major active ingredient in regular coffee, there are many other compounds in coffee that affect our body. Caffeine definitely has an effect on our health and well-being, but coffee is not the only source of caffeine. Therefore I will cover caffeine and its effects on health separately (second part).

This article will explore coffee and its effects on our health. Unless otherwise stated, this includes caffeinated and decaffeinated coffee alike.

Coffee and type II diabetes

In the past couple of years there has been some interesting evidence suggesting that long term coffee consumption lowers the risk for type II diabetes. A substance called chlorogenic acid is most likely responsible for this. It is an antioxidant that can counteract some of the oxidative damage that increases the risk for insulin resistance and diabetes.

Chlorogenic acid improves glucose control

Additionally, chlorogenic acid enhances the glucose uptake in your intestine and inhibits the glucose-6-phosphatase system. Don’t worry if you have no idea what that means — what is important is tat this substance can enhance your glucose control and therefore prevent disease.

Choose decaf coffee

Decaffeinated coffee is better than caffeinated one in this case. Caffeine has the opposite effect and impairs your glucose metabolism. It makes it so that your muscles have a harder time taking up the glucose, leaving it in your blood for longer…

Coffee and heart disease

So far there are no studies that show a direct correlation between coffee intake and heart disease. This means that no studies have shown that people who drink more/less coffee somehow have more strokes, heart attacks etc.

Increase in heart disease risk factors

But we do know that certain substances in coffee increase heart disease risk factors, such as high total cholesterol, high LDL cholesterol and high triglycerides. Two substances in particular, kaweol and cafestol, have been shown to raise serum cholesterol levels and triglycerides.

Differences in coffee

Kaweol and cafestol are contained in the oil of the coffee bean and can be filtered out. Unfiltered coffees such as French press, Scandinavian, Turkish and Greek style coffee have the highest levels of them, while most filtered coffee contains negligible amounts.

Coffee and cancer

Cancer preventive

Even though kaweol and cafestol increase heart disease risk factors, they have also been shown to be anticarcinogenic and antimutagenic. Again kaweol and cafestol are only present at significant levels in brewed (not filtered) coffee.

Cancer causing

Through the high heat of roasting, several carcinogenic substances are created. The longer and darker the roast, the greater the number of carcinogens present in the coffee. While kaweol and cafestol act as antioxidants, facilitating the removal of carcinogens, their amounts are significantly reduced during the roasting process.

Which one is it!?

You might wonder whether this means that coffee is good or bad for cancer. This is hard to answer. Not only does it depend on the antioxidant levels in the coffee (dependent on roasting, filtering etc.) but it also depends on the cancer. There have been studies showing both beneficial and adverse effect of coffee on colon cancer, but for the most part there is no good evidence which suggests that coffee increases cancer.

However, coffee consumption has been associated with a beneficial effect on liver cancer and cirrhosis.

Coffee and gastric/esophageal health

Coffee does a variety of things which have en effect on our stomach and esophagus. Some of the effects are due to caffeine and are therefore covered in the next post.

Coffee increases stomach acid

Both caffeinated and decaffeinated coffee increase the production of stomach acid. Interestingly, decaffeinated coffee does so at a greater level. Increased levels of stomach acid can lead to a variety of problems. It can increase symptoms of peptic ulcers, erosive esophagitis and acid reflux. If you suffer from heartburn for example it is probably a good idea to eliminate coffee from your diet.

Coffee and intestinal health

As mentioned above, coffee increases the production of stomach acid. Coffee also makes it so that your stomach contents leave the stomach more quickly. The stomach itself has ways of protecting itself from the irritating acid. Once the acid goes into the intestine it needs to be neutralized by bicarbonate from the pancreas. This takes some time and when there is too much acid (due to coffee for example) the acid can potentially damage the intestinal walls.

IBS, Crohn’s disease and ulcerative colitis

While this might not be a problem for some people, it is most likely a problem for people who have already damaged or highly sensitive intestines. This includes people with IBS, Crohn’s disease and ulcerative colitis.

Laxative effect of coffee

Caffeinated and decaffeinated coffee alike can have a laxative effect in susceptible individuals. Just four minutes after coffee consumption your body can be stimulated to “let go” whether your stool is ready or not. This can lead to diarrhea and loose stools. This is obviously, not only uncomfortable but can lead to water and nutrient loss. Your body needs time reabsorb some water and nutrients from your stool before releasing it… this does not give it time to do so.

Coffee and nutrients

Reduced zinc absorption

Coffee contains substances that reduce the absorption of zinc from foods. These substances are reduced by roasting but still present. Decaffeinated coffee is somewhat better since caffeine also inhibits zinc absorption.

Reduced Iron absorption

Coffee also reduces the absorption of one type of iron: nonheme iron. This is the iron that is found in plant and dairy sources, versus the more readily absorbed heme iron found in meat.

When coffee is consumed one hour before the meal, there is no reduction in absorption. However, if coffee is consumed during or one hour after the meal, iron absorption is reduced by about 39% (by one cup of coffee). The more coffee you drink before or after the meal, the less iron gets absorbed.

Conclusion

Once again, coffee is a great example of a food that can be perfectly healthy for one person but harmful to another person. There are benefits and risks involved with various foods and it is important to make decisions based on your body (current condition, family history etc.). Keep in mind that this discussion of coffee is not conclusive, the effects of caffeine on health are substantial and were not considered in this article.

General advice

If you suffer from heartburn or some of the other listed gasrointestinal problems you could give up coffee for three to six months and see if any symptoms improve.

If you have problems with sugar metabolism (insulin resistance, diabetes or low glucose tolerance) you could try to switch to decaffeinated coffee and see if it makes any difference.

Non coffee drinkers

For all non-coffee drinkers: I don’t think that the non-caffeine related potential benefits of drinking coffee justify starting to drink coffee. There are many other ways to get antioxidants, without some of the risks involved in drinking coffee. However, if you have poor blood sugar control or diabetes you could try to add decaffeinated coffee to your diet, as mentioned above.

Coffee drinkers

For coffee drinkers: depending on what kind of coffee you drink (decaffeinated vs. caffeinated etc.) you should wait to read part two of this article, where I will talk about caffeine. I don’t think that you should give up coffee if it gives you a lot of pleasure, but you might consider switching to another type of coffee or reducing the amount you drink. It is probably best to consume coffee (like most things) in moderation and limit its consumption to about two cups a day.

Research papers

All the information in this article comes from scientific studies. Since there are close to a hundred research papers that I could have cited in this post, I left the sources out completely. If you are interested in reading any of the papers, PLEASE email me and I can point you in the right direction.

I hope that this article was helpful to you. Due to the vast amount of complex information involved in this post a lot of the explanations are short or non-existent. Please let me know if you have any more questions!

Thanks to my readers

This article was a request from some of you. I want to thank you for trusting my knowledge and asking me such great questions! Please, feel free to email me if there is something you want me to cover or if you have a question. It can be about cooking, nutrition or personal. ☺

- Christina

Disclaimer

Please know that I am not a medical doctor and that my advice is not meant to diagnose or treat any disease. All the information is based on my understanding and interpretation of science and various research papers.

Eating a good black bean soup is like having a flavor party in your mouth. The warmth and creaminess make it a comfort-food favorite. I am sure there are as many versions of black bean soup as there are cooks. Here is mine…

Before I came to the United States I had never had black bean soup. Even though Mexican food is known in Switzerland, it is by no means popular. I have always loved Mexican flavors and I promise this will not be the last Mexican recipe you will find on this blog!

The challenge

I was first inspired to come up with a recipe for black bean soup after listening to friends and family. While they all love black bean soup, they told me that every time they try to cook it themselves it turns out terrible. Sometimes it was too watery, while other times the flavors were just off. Since I had never made black bean soup, I could not give them any advice. I am not someone to turn down a good challenge, so off to the kitchen I went.

Black bean soup magic

This is where it gets interesting. Within the past couple of weeks I have made this soup about eight times in order to perfect it. Luckily, Mark likes it so much that he is not sick off it yet. But my point is that every single time it is different. Even if the spices I throw in there are identical! Ok, once I forgot the bay leaves and another time the tomato paste… But I know that at least twice the ingredients were identical. I think.

Another interesting thing about it is that every time I make it I say: “Oh, but it was better last time”. It’s the black bean soup magic, the memory of the soup just keeps on getting better. ☺

Cooking Tip

There are huge differences in flavor intensity between different spices. It depends on the quality and freshness of the spices. You might want to adjust the seasoning. This is one of these recipes where you can’t get out of tasting your food as you cook if you want optimal results. Throw in more bay leaves if you can’t taste them or use more chipotle powder.

Mexican Black Bean Soup

Makes 6 Servings

Ingredients

1 4 cups 4 45 oz. 6 Tbsp 2 2 tsp ¼ tsp ¼ tsp ¼ tsp 1 tsp 1 Tbsp 1 cup ½ Tbsp

Onion, large, chopped Chicken broth, strong Cloves of garlic, crushed Black beans, cooked (3 cans) Tomato paste Bay leaves, strong Coriander, ground Cumin, ground Chipotle powder Chili powder Epazote (optional) Sherry, dry Corn, frozen (optional) Extra virgin olive oil

Instructions

1. 1. Chop the onion, crush the garlic, rinse the beans and prepare the spice mix.
2. 2. Over medium heat saute the onion with some of the broth and the bay leaves until translucent. Add the garlic and cook until fragrant.
3. 3. Add all of the broth. Take out a cup of the beans and save (if you want some whole beans in there). Puree the rest with some of the broth until smooth. Add the beans to the soup. Bring to a boil.
4. 4. Add all the spices, the tomato paste and stir well.
5. 5. Let the soup cook uncovered until it reaches the desired thickness. Even though it might look very liquid at this time it will thicken over time. Stir occasionally and make sure the bottom does not burn. You may want to adjust the heat.
6. 6. Add sherry and adjust the seasoning if necessary (more salt?, more spices? more heat?)
7. 7. Add the frozen corn (if using) and heat for a couple of minutes.
8. 8. Stir in ½ Tbsp into each serving of soup. Add toppings and serve!

What is chipotle powder?

A Chipotle pepper is a dry, smoked chili pepper. It is very spicy and has a distinct flavor. While I am sure you can buy it in powdered form in some places, it is widely available as whole peppers. You can grind it up yourself (take seeds out first, if you want a milder powder) and store it in a little jar. Alternatively you can just put a whole chili in your food. Much like bay leaves, it will flavor the soup and give it additional depth and smokiness.

Toppings

I like to serve the black bean soup with some finely diced bell peppers. Fresh cilantro would also be a nice addition.

Enjoy this soup as long as it is still a little chilly outside! ☺ Soon the last thing we want is a nice bowl of hot soup…

- Christina

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Mark says:

Seeing this recipe posted is bittersweet… of course I am happy that you will be able to eat such delicious soup, but it also means Christina will stop trying to perfect the recipe. She’s made this many times over the past month, and it’s been delicious every time. The soup is extremely satisfying with or without goodies (corn, peppers, etc.). This is definitely one of my favorite soups and I really hope it becomes one of our regulars!

Nutrition Facts (per serving with corn)

Calories: 310, Fat: 9g, GL: 9.5, Fiber: 13g, Protein: 15g, Carbohydrates: 33g

Nutrition Facts (per serving without corn)

Calories: 285, Fat: 9g, GL: 6.8, Fiber: 12g, Protein: 14g, Carbohydrates: 27g

]]> http://www.health-foodie.com/2010/03/mexican-black-bean-soup/feed/ 27 http://www.health-foodie.com/2010/03/asian-sesame-crusted-chicken-nuggets/ http://www.health-foodie.com/2010/03/asian-sesame-crusted-chicken-nuggets/#comments Thu, 18 Mar 2010 16:53:12 +0000 Health Foodie http://www.health-foodie.com/?p=1816

This is the second recipe post in the healthy fast food series. Even though the flavors are from different cuisines, we enjoy eating them with the rosemary oven fries.

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This is the second recipe post in the healthy fast food series. Even though the flavors are from different cuisines, we enjoy eating them with the rosemary oven fries.

For ginger lovers

These chicken nuggets are incredibly delicious. They are tender on the inside and crunchy and chewy on the outside. If you like ginger, you will love these. Marinating them with the ginger really brings out the flavor. Feel free to make them spicy by adding more cayenne pepper. I like to have a dipping sauce with them for added flavor. Of course, you have to eat them with your fingers! Just make sure to wash them first… ☺

Asian Sesame Crusted Chicken Nuggets

Makes 2 Servings

Ingredients

1 Tbsp 2 Tbsp 1 ½ tsp Dash 2 ½ cup

Low-sodium soy sauce Mirin Clove of Garlic, pressed Ginger, freshly grated Cayenne pepper Chicken breasts, no skin, no bone Sesame seeds, raw

Instructions

1. 1. Combine the soy sauce, mirin, ginger, garlic and cayenne pepper in a bowl.
2. 2. Cut the chicken into small pieces. Marinate them for about an hour in the refrigerator. The longer you marinate them, the stronger the flavors will get.
3. 3. Preheat oven to 450°
4. 4. Coat the chicken pieces with the sesame seeds. Feel free to use twice the specified amount if calories are not a concern to you.
5. 5. Place them on parchment paper and bake in the oven for about 10-15 minutes. Check with a thermostat to see when they are done. They should be at least 160°F.
6. 6. Serve with a dipping sauce consisting of mirin, soy sauce and cayenne pepper.

This meal is also great for children or anyone who is in the mood for some fun food. They also work well for a more elegant meal. The recipe would also work for whole breasts. Simply adjust the cooking time. Enjoy!

- Christina

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Mark says:

I love chicken, and this is one of my favorite ways of making it. We have tried making crispy chicken in several ways, and this is by far the tastiest. The only problem is that I am absolutely stuffed after eating them since they are so filling. It’s worth it.

Nutrition Facts (per serving)

Calories: 330, Fat: 20g, GL: 1, Fiber: 5g, Protein: 33g, Carbohydrates: 4g, Sodium: 380mg

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In the last post I talked about the essence of fast food and how to capture it. As promised, here is the recipe for the french fries and for the homemade ketchup.

My sous-chef

I love making these fries! Not only are they absolutely delicious, but it is also one of the only foods that Mark and I prepare together. His job is to coat them with coconut oil before they go in the oven. Most people would accomplish this in two minutes. It takes Mark about thirty. He takes one fry at a time and rubs it with coconut oil and love until all the sides are evenly coated. He rations his oil perfectly, so that each one gets the same amount of oil. Mark is serious about his fries!

The most difficult part

He places the fries in perfect rows with just the right amount of space between them. Unfortunately, by the time I need to season them, he realizes that it is hard to toss rows. This is always the hardest part, but it has to be done. I destroy his perfect rows and toss the fries to evenly coat them with the salt and rosemary…

Blow drier goes kitchen gadget

In a previous post, I gave tips on making oven fries crispier. Of course, I used a bunch of the tips myself. We soaked the fries for about an hour, changing the water occasionally. We then blotted the fries dry with a paper towel, but they were not dry enough. We whipped out our (my) blow drier and created a serious storm above the fries. I cut them even smaller after the soak to release some of the moisture that was in the middle. After we were done they were as dry as a fart (German idiom… nice, huh?).

Can you see how dry they are in the picture below? They started having a little white coating — that’s how dry they should be! ☺

For Lindsay, the ketchup lover

I want to dedicate this recipe to my friend Lindsay over at theketchupdiaries.com. She has a true talent for writing funny and entertaining posts. She talks about exercising, food, food, food, and other things in life that are worth mentioning. Her love of ketchup is also impressive. This is for you Lindsay! ☺

This ketchup has more of a tomato flavor than regular ketchup, which I love. If you have been using Heinz for a while, it might take some time getting used to.

I will leave you with another picture of these delicious fries. The blow drying was worth it since they turned out crispier than ever. They could have been cooked less and still would have been crispy! I hope you will enjoy them!

- Christina

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Mark says:

These potatoes literally turned me from a non-potato-eater to a potato-lover. They are perfectly crispy without being burned, and extremely satisfying. This week I suggested that we buy twice as many potatoes so I could ask for these twice as many times! Seriously. Make these fries and eat them. If you don’t love them, I’ll eat a broom (as the Swiss say).