Easy, Healthy, and Cheap

After revamping my Facebook page this past week, I was asked for some affordable and healthy recipes by Sean, an old friend from my hometown.  His request for easy, affordable, vegetarian meal ideas immediately brought bean and grain salads to mind.  Considering my recent post on soy, I wanted to give one of the best animal-free protein sources I know, the combination of beans, grains, legumes, nuts and seeds.  If you think about traditional foods from around the world, the combinations are almost intuitive; black beans and rice, lentils and walnuts, chickpeas with sesame seeds (hummus) and whole wheat pita.

Considering the importance of convenience and frugality to Sean's lifestyle, my first thought when deciding what recipe to provide went to my pantry.  I found items that would be perfect for this dish and demonstrate the basic blueprint for a bean and grain salad.

White Bean Salad with Spelt Berries, Sun-Dried Tomatoes, and Goat Cheese

Yield: 3-4 servings

Ingredients:

1 1/2 cups of cooked spelt berries
1 can cannellini beans, or about 1 1/2 cups cooked beans
1/4 cup chopped sun-dried tomatoes in oil
1 bunch of washed and rinsed watercress or baby spinach, roughly chopped
2 tablespoons red wine vinegar
1 tablespoon extra virgin olive oil
1 tablespoon dried rosemary, or 2 tablespoons fresh rosemary, finely chopped
sea salt and pepper to taste
1 4 oz. package of fresh goat cheese

Procedure:

In a large bowl, combine the spelt, beans, tomatoes, and watercress.  Add the vinegar, oil, and rosemary to a small jar with a tight fitting lid.  Shake vigorously to emulsify the dressing.  Season with a large pinch of salt and a few grinds of fresh black pepper.  Toss the dressing with the salad and re-season with more vinegar or salt as needed.  Crumble the cheese into the salad and gently fold it in.  Serve and enjoy.

Once you master one grain and bean salad, you'll be hooked.  Just switch out whatever beans and grains you have around and add in two or three fresh vegetables.  You can even use leftover roasted, steamed, or sauteed vegetables.  Whip up a simple salad dressing of vinegar or citrus juice, olive oil, and herbs, and finish with some cheese or a cut up avocado.

A few suggestions:

Black bean and long grain brown rice salad with red peppers, romaine lettuce, mango, and cotija with a lime-cilantro vinegrette.

Adzuki beans and millet, with crispy baked shiitake's, celery, and shredded nappa cabbage, with sesame miso dressing.

Chickpea and quinoa salad, with shredded carrots, sliced radish, and baby spinach, with avocado and apple cider vinaigrette.

Lentil salad with roasted sweet potato or butternut squash, with thinly sliced lacinato kale, green onions,  and toasted walnuts, and champagne vinegar dressing.

Have fun, pick seasonal veggies, and grab cans of beans and bags of grains when they're on sale.
(Or if you really want to save pennies, cook your own beans and grains.  You can even freeze them for months once cooked!)

Roasted Sunchokes with Sardine-Paprika Vinaigrette

I can't believe how long its been since my last post...

As part of my New Year's Resolutions (can I still make them in February?) I'm tryinging to keep my online presence updated, so to start it off, here's a recipe inspired by the Jerusalem Artichokes from the winter CSA.  Try this recipe that combines the anti-inflammatory qualities of sardines (an excellent source of Omega-3s) with the inulin-rich (a carbohydrate with prebiotic properties) root vegetable.

Roasted Sunchokes with Sardine-Paprika Vinaigrette

1 lb sunchokes, thoroughly washed, scrubbed, and cut into medium-sized pieces

2 Tbs extra virgin olive oil

1/2 tsp sea salt, plus more to taste

1 can of high quality sardines in olive oil (Spanish or Portuguese)

2 Tbs sherry vinegar

1 large shallot, minced

1 tsp dijon mustard

1/2 tsp smoked paprika

Preheat oven to 400°F.  Toss the jerusalem artichokes with the oil and
the sea salt.  Spread the artichokes in a single layer on rimmed
baking sheet and roast for about 40 minutes, shaking the pan halfway
through to encourage even browning.  Roast for another 5-10 minutes,
or until caramelized around the edges.

Meanwhile, combine the sardines and their oil, vinegar, shallot,
mustard, and paprika in a jar with a tight-fitting lid and shake until
well-combined.

Toss the roasted sunchokes with the sardine mixture and season to
taste.  Serve hot.