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BPA

Posted by Diane on Dec 19, 2010 in Environmental, Health Topics | 0 comments

I’ll summarize here, just the basic info on BPA (Bisphenol A), and include reference links if you’d like more details and full reports. I’ll also include a list of problematic products to watch out for, and corresponding, safe alternatives.

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BPA, a chemical widely used in food packaging and various plastics, including toys, computers, baby bottles and medical equipment, is considered an endocrine disruptor that interferes with the body’s natural hormones. BPA can be especially damaging to the development of young children, even at very low levels of exposure. Scientists have been documenting risks of injury to children associated with BPA for years. When ingested over time, BPA can build up in the body and mimic estrogen, a key hormone in developing children. BPA is associated with illnesses such as obesity, heart disease, cancer, diabetes, fertility problems, impaired sexual development, behavioral problems, liver problems, impaired learning, and birth defects. These findings have been documented in over 200 research studies.

When the health and safety of our children are at stake, officials should act with an abundance of caution (unfortunately, not always the case in the US).

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Several national legislative bodies have been looking into how to limit human exposure to this problematic chemical. Canada is the first country in the world that has classified BPA as a toxic substance and EU countries France and Denmark have banned BPA in baby bottles. Denmark has taken this one step further and extended the prohibition to all food products for children up to three years old. Bans are also in place in Australia. In the United States, BPA is widely used and still considered safe by the federal government.

Although the Federal government chooses to brush aside the BPA issue (at this point in time anyway), on the state level, a little progress is being made, most likely because consumers are demanding safer, BPA free products:

~ Vermont banned BPA in baby food, formula and bottles, and will restrict its use in metal food cans starting July 1, 2014

~ New York state banned BPA in bottles, sippy cups, pacifiers and drinking straws beginning December 2010

Certain manufacturers, including Philips Avent, Disney First Years, Gerber, Dr. Brown, Playtex and Evenflow, have also said they will stop making baby bottles that contain BPA, while several major retailers, including CVS, Kmart, Walmart, Toys R Us and Babies R Us are removing BPA-containing products from their stores.

So the good news is that there are plenty of resources available for you to find BPA-free alternatives for you and your family. Please support the companies that are removing this chemical from their products.  Letters and phone calls are great little “taps on the shoulder.”  On the other hand, taking money you used to give to company A and now giving it to company B is like a sledge hammer. It works pretty good  =)

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Before I list some of the details of which products to watch out for, I think it’s extremely important to understand what an enormous, immediate impact a few simple changes can accomplish….

In a recent landmark human study, published in the Environmental Health Perspective , five families got rid of all packaged foods from their diet for three days, during which time they ate only fresh organic foods stored in either glass or stainless steel containers.

The researchers evaluated each family member’s urine to see if abstaining from packaged foods would measurably alter their levels of bisphenol A (BPA) and phthalates —two pervasive chemicals commonly found in plastic containers, the lining of metal cans, and a variety of other food wrappings.

And did it ever!

During their three-day organic-only stint, their BPA levels dropped by an average of 60 percent. Levels of DEHP (a phthalate used in food packaging) dropped by an average of 50 percent, and the highest exposures decreased a whopping 90 percent!

When the families returned to their normal processed food habits, their levels rose back to their original levels…These findings are incredibly important because it clearly shows what a tremendous impact you can have on your toxic exposure simply by avoiding processed pre-packaged foods.

Remember, those reductions were observable in just THREE DAYS of abstinence.

While it’s true that we’ll never be able to avoid all chemical exposure, this study demonstrates that even small steps in the right direction can decrease our exposure substantially.

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Here are some options to minimize exposure:

WORST OFFENDERS – INFANT FORMULA and CANNED FOODS:

~ BPA leaches into both liquid and powdered infant formulas, but liquid formulas are worse. If breast milk is not an option, use powdered formula.

~ Some food manufacturing companies use BPA FREE CANS. Here’s a listing of canned products that are safe to use (read the details, as sometimes only particular canned products from these companies are BPA free):

EDEN

All of Eden’s beans, bean & grain combos, and chilis are in cans with BPA free liners. However, due to their acidic nature, Eden’s tomatoes (and most of the industry’s canned tomato products) are still in cans with BPA liners.  After speaking to a representative of the company (12/17/10), I’ve learned that Eden is currently in the process of switching to glass jars (nice!).  (Scroll down for more info on tomatoes.)

http://www.edenfoods.com/

TRADER JOE’S

Trader Joe’s brand canned corn, canned beans, canned fish, canned poultry, and canned beef are all packaged in BPA free cans. However, any other products that contain those items — for example, soups or chilis — are not in BPA free cans.

NATIVE FORREST and NATIVE FACTOR

Edward & Sons has at least a dozen different products in BPA free cans. As long as you purchase Native Forest or Native Factor brands, the canned goods are BPA free. (Their canned products include asparagus, mushrooms, hearts of palm, pineapple chunks, crushed pineapple, pineapple slices, coconut milk, peaches, pears, mangosteen, rambutan & coconut water.)

http://www.edwardandsons.com/native_info.itml

VITAL CHOICE, OREGON’S CHOICE, WILD PLANET, & ECO FISH

Vital Choice cans MSC-certified salmon as well as albacore tuna, sardines and mackerel with BPA free liners. Oregon’s Choice canned last season’s catch of lightly salted MSC certified Albacore (6 oz.) in BPA free cans, and the company says it will over the course of the next two years move all of its canned fish to BPA free. Eco Fish has canned albacore tuna packaged in a BPA free can, and the company is planning to make the switch for its canned salmon once it finds a suitable can source. Wild Planet has implemented BPA free packaging for both its 5 oz. skipjack tuna and its 5 oz. Albacore tuna products.

http://www.vitalchoice.com/shop/pc/home.asp

https://www.oregonschoice.com/home.php

http://www.wildplanetfoods.com/

http://www.ecofish.com/

OPTIONS FOR CANNED TOMATOES:

MUIR GLEN

From the Muir Glen website: “Muir Glen has been working diligently with our can suppliers to develop and test alternative linings that do not use BPA, and we have successfully identified and tested an alternative that has proven safe and viable in our processing of tomatoes. We are transitioning to cans with liners that do not use BPA as we are canning this year’s tomato harvest.” (April 2010).  When speaking to a representative of the company, she told me that even though BPA has been a component of their cans for years, because they use thick, white, enamel liners, no BPA leaches into the food (they’ve tested this with their old cans).  However, due to customer concerns, they have made the switch to completely BPA free cans.  At this point, there’s no way to know if you’re buying the old can or the new can, as both labels look the same.  She told me that once ALL of the old tomato cans are gone (sold), new packaging will be used to indicate the cans are indeed BPA free, but still assured me that both the old & new cans are safe.

http://www.muirglen.com/news/n-10.aspx

POMI

Pomi tomatoes are packed in non-toxic tetra boxes which avoids the can/BPA issue entirely. Although far from local eats (coming all the way from Italy!) they are certainly the *real deal* when it comes to tomato products. No additives whatsoever.  Just tomatoes.  A very high quality product.  If interested, look (or ask) for them at your local health food store or order them from Amazon.  (Whole Foods carries them)

http://www.pomionline.it/

Next best option for packaged tomato products are those that come in glass jars. The only problem here is that the inside of the cap is often lined with BPA, and will leach if the food comes into contact with it (which is likely during transport). Still a better option though then most canned tomatoes since the BPA surface area is much smaller.  (FYI – The caps on Eden’s upcoming glass jars will NOT be lined with BPA.)

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In the works….

AMY’S

Amy’s, manufacturer of organic canned and frozen food products is not yet BPA free, but currently working on it (according to a representative of the company on 12/17/10).

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If you’d like to can your own tomatoes, these 2 jars are the best options:

~  Weck canning jars – They’re 100% glass (body & lid) with a rubber sealing ring and no lining.

http://www.weckcanning.com/index.htm

~  Ball canning/glass mason jars using plastic storage caps – The caps are BPA-free, freezer grade plastic.  I don’t personally can my own tomatoes, but have dozens of these mason jars in various sizes w/ plastic lids. I use them for a million and one different things!  The caps that come with the mason jars are metal & use a liner with BPA, so you have to purchase the plastic lids separately.  You can get them on amazon or here –

http://www.freshpreservingstore.com/product_list.asp?HDR=search&SEARCH=plastic%20storage%20caps

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Some other specific BPA free products I can recommend:

~ Vitamix 5200 – I’m a distributor for this awesome blender.  If you’re contemplating purchasing, feel free to use my distributor code which will entitle you to free shipping and gives me credit for the referral (thx!)….  06-004158

~ Hamilton Beach Food Processors (& all their kitchen products)

~ Preserve personal care, tableware, and kitchen products

~ Any plastic containers labeled #1, 2, 4, or 5 on the bottom of the container

~ Fresh Baby Covered Freezer Trays:  http://freshbaby.com/buy_our_products/milktrays.cfm

~ Beaba Babycook Food Processor

~ Kidco Baby Food Mill

Please feel free to comment with other specific BPA free products not listed here.

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In general, commonly used plastic products likely to contain BPA:

~ Baby bottles, sippy cups & pacifiers: Look for BPA free baby products.

~ Some hard plastic water bottles: Use unlined stainless steel bottles, nalgene, or better yet – my personal favorite – glass bottles with a silicone sleeve.  http://www.lifefactory.com/

~ Plastic silverware: Avoid if possible. Carry a travel utensil set in your purse or car so you have it on hand when needed.

~ Tooth sealants: Before having your or your child’s teeth sealed, ask the dentist to verify the sealant is BPA free.

~ Any plastic container labeled #7 on the bottom: (Numbers 1, 2, 4 & 5 are OK.)

~ Plastic wrap: Avoid if possible. Use glass storage containers with snap on lids instead. And of course, if you use a microwave, never use plastic wrap in it (or any type of plastic container for that matter).

~ Plastic and styrofoam travel coffee mugs: Use stainless steel, ceramic or glass instead.

~ Bottled water: If possible, invest in a home water filtration unit and use bottled water only occasionally when no other option exists.

~  Sales receipts:  BPA is on much of the shiny (thermal) paper that’s used to print sales receipts.  Of course, no one’s licking this paper (I hope), but the issue is absorption through the skin (which is sometimes worse than eating it).  Do we really need a receipt for the gas pumped into our car, the subway sandwich, the roll of stamps, or the birthday card we’ve just purchased?  Just say no thanks unless it’s an important purchase or something you need to be reimbursed for.

~ Plastic gallon milk bottles: Consider using half gallon cartons instead.

~ 5 Gallon water cooler bottles

~ Plastic toys: Use natural fabric covered toys as much as possible.

~ Lexan products

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References:

http://ehp03.niehs.nih.gov/article/info:doi/10.1289/ehp.1003170

http://www.ewg.org/bisphenol-a-info

http://www.ewg.org/phthalates/HowtoreduceyourexposuretoPhthalates

http://www.ewg.org/reports/bisphenola

http://www.thedailygreen.com/environmental-news/latest/bisphenol-a-47091707

http://www.sciencenews.org/view/generic/id/61764/title/Receipts_a_large_—_and_largely_ignored_—_source_of_BPA

http://www.ewg.org/bpa-in-store-receipts

http://online.wsj.com/article/SB10001424052748704170404575624370143283324.html

http://www.enewspf.com/latest-news/science-a-environmental/20074-environmental-working-group-chemical-lobby-gets-its-way-in-us-senate.html

http://www.inhabitots.com/senators-side-with-the-chemical-industry-not-babies-on-the-bpa-debate/

http://www.treehugger.com/files/2010/03/7-bpa-free-canned-foods.php

http://blogs.mercola.com/sites/vitalvotes/archive/2010/03/04/companies-you-can-trust-to-use-bpafree-cans.aspx

http://articles.mercola.com/sites/articles/archive/2010/12/11/us-senate-fails-to-protect-innocent-children-from-dangerous-plastic.aspx

http://www.chemsec.org/news/news-2010/652-european-commission-eu-ban-on-bisphenol-a-in-baby-bottles-next-year

http://articles.mercola.com/sites/articles/archive/2011/05/10/7-ways-restaurant-menus-trick-you-to-spend-more.aspx

Rice Milk

Posted by Diane on Dec 19, 2010 in Condiments, etc..., Non-Dairy Milks, Recipes | 3 comments

I’ve made rice milk a few different ways. Here’s the method that works best for us…..

1 cup brown rice*
4 cups cold water
sweetener of choice** (optional)

Step 1: *Soak rice in approximately 3 cups of water overnight, then drain and discard soak water. OR – Skip the soaking step and use truRoots germinated brown rice – dry – straight out of the bag.

Step 2: Blend rice and cold water in a blender for about 2 minutes.

Step 3: Strain through a fine mesh strainer, cheesecloth, or coffee filter. OR – Let sit in blender for about 10 minutes until any remaining sediment settles to the bottom, and carefully pour the milk into a glass mason jar.

Step 4: (optional): **Stir in sweetener of choice. About 5 drops of liquid stevia does it for us, but you can use some maple syrup, honey, or other sweetener if you’d prefer. Can also add vanilla and/or cinnamon if you’d like.

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SIDE NOTES:

~ The first time I made rice milk, my daughter tasted it and thought it was a little strange & different because, unlike store-bought rice milk, it tasted like rice. We looked at each other blankly for a few seconds, then laughed, thinking how silly it was that a rice milk could exist that doesn’t taste like rice!

~ If I’m doing the soak method, I usually use short grain brown rice, but any brown rice is fine (although keep in mind the flavor will vary slightly depending on the variety of rice used).

~ I’ve tried this using 1 cup of cooked brown rice (instead of raw) but the flavor & consistency is nowhere near as good as the other 2 options described above (in fact, we didn’t like it much). You may want to experiment & figure out what works best for you (cut this recipe in half while you experiment so you waste less rice if it turns out you don’t like that particular version). Personally, we like the truRoots version best (richest flavor), but the key point is, any way you do it, rice milk is ridiculously easy to make – the only work involved is turning on the blender – so definitely worth a try if you’re inclined. If you use store-bought rice milk on a regular basis, you’d be saving yourself quite a bit of money by making it yourself, and getting a much fresher, more nutritious milk.

~ We don’t rely on any one type of milk here at our house. We change it up regularly!  Though keep in mind, nutritionally speaking, rice milk is at the bottom of the list as far as homemade, non-dairy milks go – Coconut, hemp and almond have much more to offer.

~ Please feel free to comment if you have a particular method of making rice milk that you love. Maybe a particular type of rice that seems to work best for you??

Maple-Cinnamon Pumpkin Seed Butter

Posted by Diane on Dec 12, 2010 in Nut Butters, Recipes | 0 comments

1 & 1/2 cups pumpkin seeds
1/2 cup melted coconut oil or butter
1 TBSP maple syrup (or 6 drops of liquid stevia)
3 tsps cinnamon
1/2 tsp pure salt

• Put all ingredients into a food processor or Vitamix blender, and blend until creamy.

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SIDE NOTES:

~ Pumpkin seeds are a delicious, nutrient dense food. They are on the dry side, so need oil if blending into butter. No need to fret about this, as coconut oil is super-nutritious and will not cause weight gain (in fact, you’re likely to lose weight if eating it on a regular basis).

~ A great spread for anyone, but especially nice for those who have allergies or sensitivities to nuts like peanuts, almonds, and cashews.

~ Can make this as smooth or as chunky as you’d like.

~ Can increase the maple syrup if you’d like it sweeter.

~ Can use raw, toasted, or germinated pumpkin seeds. If toasting the seeds….In a dry skillet, stir them over medium-low heat for about 5 minutes (careful not to burn), or spread them on a cookie sheet and roast in the oven for 5 to 10 minutes at 250.

~ Store in the refrigerator, but remember to bring back to room temp before serving (or it will be too hard to spread due to the coconut oil). So, if you’ll be using it for lunch, take it out of the fridge when you wake up & let it sit out to soften. If you’ll be making school lunches with it in the morning, let it sit out overnight.

~ The full recipe makes almost a pint. If you’re using a Vitamix blender, use the full recipe (you need a good amount in the blender in order for the tamper to do its job). If using a food processor, can cut this in half if you’d like. I don’t think this recipe would work very well in a regular blender unless it has a tamper system to push the seeds into the blade area as it’s blending.

Garlic Cream Sauce

Posted by Diane on Dec 5, 2010 in Cream Sauces (non-dairy), Pasta, Recipes | 0 comments

1 TBSP ghee (or butter)
3 cloves of garlic, minced
2/3 cup unsweetened coconut milk (regular, not “light”)
1/4 tsp pure salt
1 TBSP lemon juice

• In a small pot, saute garlic in ghee over medium-low heat until lightly golden (about 2 or 3 mins).
• Add coconut milk, salt, & lemon juice. Simmer for about 5 mins.

Done!

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SIDE NOTES:

~ Adapted from The Spunky Coconut Cookbook – A very easy, delicious cream sauce.

~ Pictured above, I tossed this tasty sauce with brown rice pasta, artichoke hearts & basil.

~ Can use a blender if you prefer a perfectly smooth sauce (garlic bits make it a little textured otherwise).

Thanksgiving menu suggestions…

Posted by Diane on Nov 21, 2010 in Kitchen Tips | 2 comments

In addition to (or instead of) the bird, listed below are several recipes that work well for Thanksgiving.

As for us… We’re looking forward to my sister and her family coming up this year. Here’s what I’ll be preparing.  And in case it’s helpful for those with food sensitivities – Everything on my menu happens to be dairy and gluten free except for the sherry in the soup which mostly evaporates during cooking or can be omitted – just use extra veggie broth or another substitution – and the feta cheese in the salad (substitute sliced avocado or omit it entirely).

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WEDNESDAY:

CREAMY-BUTTERNUT-SQUASH-SOUP

EASY-CURRIED-LENTILS

BROWN-RICE-STUFFING  (The link actually takes you to my “stuffed peppers” recipe, but I often omit the peppers and just make the stuffing on it’s own  –  soooo good.)  I’m going to have to double-post it with a different name so that people looking for a good, whole-grain stuffing can find it.

CRANBERRY-PECAN-FETA-SALAD

APPLE-GINGERBREAD

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(My african ground-nut stew was a little juicier than usual, as just before I was about to take the picture, I poured myself a glass of water and ended up spilling it right onto my plate!) Oh well =)

THURSDAY:

AFRICAN-GROUNDNUT-STEW

GINGER-BAKED-TOFU

SESAME-MILLET

ROASTED-ASPARAGUS

SWEET-POTATO-BREAD

CHOCOLATE-CHIP-COOKIE-CAKE

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MORE OPTIONS:

ACORN-SQUASH-WITH-WILD-RICE-STUFFING

TEMPEH-VEGGIE-STEW

APPLE-STUFFED-ACORN-SQUASH

WHEATBERRIES-WITH-PECANS-AND-CRANBERRIES

SWEET-POTATO-PIE-WITH-CRUMBLY-PECAN-CRUST

SWEET-POTATO-PANCAKES

ROASTED-WINTER-SQUASH-WITH-CURRY-BUTTER-APPLE-CIDER

STRING-BEANS-WITH-GARLIC

SPICY-SMOTHERED-GREEN-CABBAGE

ROASTED-BRUSSELS-SPROUTS

COLLARD-GREENS-WITH-TAHINI-SAUCE

BALSAMIC-ROASTED-BEETS

CARROT-CAKE-BREAD

Of course, there are many more things you can make, but these are just a few ideas.

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From my family to yours…. We wish you a cozy, relaxing, and delicious holiday filled with love, blessings, and gratitute  =)

Enjoy each other…..

Our favorite (must try) recipes

Posted by Diane on Nov 21, 2010 in Kitchen Tips | 0 comments

JANUARY 2012

We’ve added an updated list of our (current) favorite recipes, considering all the new ones that were added in 2011. The recipes in bold are the ones that still remain top picks from the previous year (2010).

Pictured above: (easy) banana ice cream with caramel sauce & short bread crust sprinkled over the top.

I just realized I missed one of my personal favorite recipes, and the family agrees – it’s a favorite of theirs too:  TANGY-SWEET-COLESLAW.

(CLICK CHARTS TO ENLARGE)

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NOVEMBER 2010

Having almost 200 recipes on this website, I thought it might be useful to highlight some of our must try favorites. Of course, this list would be slightly different if it was made a month ago, or a month from now, but this is a general idea of meals that get the most mmmmmms in our house =)

We all felt like we could have picked more, but thought it was best to keep the list as small as possible.

Although these did not make anyone’s top picks, the rice bean & cilantro salad, spicy pumpkin soup, and chipotle corn & black bean soup are excellent, can’t go wrong options.

Please feel free to comment if we’ve missed one or more of your personal favs.

(click chart to enlarge)

(can use search engine to help locate recipes)

Apple and Cheese

Posted by Diane on Nov 21, 2010 in Breakfast, Fast & Easy, Recipes, Snacks and Light Meals | 0 comments

I know – not much of a recipe, but my son just mentioned the other day that none of his friends at school had ever heard of eating apple and cheese together. It’s one of our favorite snacks! We like it with a sharp, raw cheddar. So….just an idea if you’ve never tried it =)

Along the same lines…..the kids really like this sandwich:
TOASTED-CHEESE-&-APPLE-SANDWICH

Basic Fried Tempeh

Posted by Diane on Nov 21, 2010 in Recipes, Tempeh, Tempeh, Tofu, Seitan | 0 comments

In case anyone is avoiding tempeh because they simply don’t know how to handle it, I hope these photos help…

It’s certainly not the only way to prepare tempeh, but one of the easy, versatile ways we enjoy it.

First, cut tempeh in half right through the plastic. Then squeeze out each half (gently pushing from the ends).

Next, cut each half again so you have 4 quarters.

Stand each quarter on its side and slice in half.

You should now have 8 thin slices of tempeh.

Heat oil of choice over medium heat in a large saute pan and saute a few chopped up cloves of garlic for a minute or 2, until just golden. Remove garlic from pan (but leave oil). Add tempeh slices to pan and lightly brown on each side (may need to add a little more oil). Combine one to two tablespoons each of soy sauce and water, and add the mixture to the pan (will make a loud hissing sound). Cook a minute or 2 longer on each side and serve.

The type of oil really depends on what you’ll be eating the tempeh with. If we’re having an Italian dish with marinara sauce, we’ll use olive oil. If we’re having an Asian dish, sesame oil works well. Coconut oil is also great for Asian (especially Thai) style dishes (or you can use a combination of oils for a more complex flavor).

Serve the tempeh with garlic over the top (and any sauce you’ve prepared [if any] for the rest of the meal).

We usually use 2 packages for the 4 of us.

If you have a 5 quart saute pan (shown above), you’ll be able to fit in all 8 pieces at once.

Tempeh prepared this way is perfect for TEMPEH-REUBENS (a family favorite in our house).

Sweet & Salty Mahi

Posted by Diane on Nov 21, 2010 in Fish, Recipes | 0 comments

1/4 cup tamari/soy sauce
2 TBSP honey
1 garlic clove, minced or crushed
2 mahi filets (about 7 ounces each)

• In a small bowl (or measuring cup), whisk together soy sauce, honey, and garlic.
• Place filets in glass pyrex dish and pour marinade over the top.
• If you have time, cover and let marinate in the refrigerator for an hour or two.
• Cook under broiler (on high) for 3 to 4 minutes on each side (or until done to your liking).

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SIDE NOTES:

~  Very basic, very tasty, very kid-friendly.  I’ve made this about a half-dozen times now, and it’s great. Tried it first with salmon, and it worked for me, but not so much for the kids.  It was a little too fishy tasting for them (being that this is new territory for us!). Taking the advice of a friend, we’ve found mahi to be a good starter fish since it’s very mild tasting. A little extra marinade over the top for the kids, and they actually enjoyed it from the get-go. We’ll have to work our way up to the salmon!

~ My Mom demonstrated this broiling method while up for a visit.  I love how fast and easy it is.  The key is not to overcook it.  Depending on the thickness of the filet, 3 or 4 mins on each side should do it. Once or twice we had to stick it back in for a minute or 2, but that’s better than overcooking & ending up with dried out fish. If you’d like, just cut it open to see if the middle is cooked through before taking out of the oven.

~ If using frozen fish filets, transfer from freezer to refrigerator the day before.  If you need to defrost in a hurry, place filets (in sealed plastic) in a bowl of cold water and let sit on the counter until thawed.  Should only take an hour or two, depending on thickness. Might want to change the water once or twice to keep it cold.  If you’re really in a hurry to defrost, put the fish (in sealed package) in a bowl in the sink, and let it sit under cold running water.  Should be completely thawed in about 20 mins.

~ We’ve tried this with various add-ins, like ginger and balsamic vinegar, but honestly, we like this simpler version best. Try it a few different ways & decide for yourself.

~  Shown here with COLLARD-GREENS-W-TAHINI-SAUCE and BALSAMIC-ROASTED-BEETS.

Easy Black Bean Chili

Posted by Diane on Nov 14, 2010 in Black Bean, Legumes, Recipes, Stews, Chilis, Curries | 2 comments

1/4 cup coconut oil
2 cups chopped onions (one medium to large onion)
2 medium red bell peppers
6 garlic cloves, chopped
2 TBSP chili powder
2 tsp dried oregano
1 & 1/2 tsp ground cumin
1/2 tsp cayenne pepper
3 cans black beans, drained, 1/2 cup liquid reserved
1 16-ounce can tomato sauce

Optional Add-ins:

chopped fresh cilantro
sour cream
grated monterey jack or cheddar cheese
chopped green onions

• Heat oil in large saute pan over medium heat.
• Add onions, bell peppers, garlic, and sauté until onions soften, about 10 minutes.
• Mix in chili powder, oregano, cumin, cayenne, and cook 2 minutes longer.
• Mix in beans, 1/2 cup reserved bean liquid, and tomato sauce.
• Bring chili to boil, stirring occasionally.
• Reduce heat to medium-low and simmer until flavors blend and chili thickens, stirring occasionally, about 15 minutes.
• Season to taste with salt and pepper.
• Ladle chili into bowls and add optional add-ins if desired.

Makes about 5 servings.

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SIDE NOTES:

~ Adapted from epicurious.com. This is an extremely fast, easy, and delicious chili. My sister recently recommended it, and it was a big hit here. Thx Lisa =)

~ I find Eden organic canned beans the best available for 2 reasons – No undesirable additives, and their cans are BPA free.

~  We’re big on cilantro here, so really enjoyed the addition.

~  Sticking with the “easy” theme, a bag of high quality tortilla chips are great with this, but here are recipes for SPROUTED-CORN-TORTILLA-CHIPS or CORNBREAD, if you’re inclined.

Enjoy!