This vegetarian bean load is pretty good for being so incredibly easy. And it is a great way to use all those beans you stocked up on! This recipe is adapted from the Spicy Bean and Lentil Loaf recipe from the book… “Vegetarian: The Greatest Ever Vegetarian Cookbook”. This is my quick and dirty recipe. Enjoy your own variations!
Recipe for Vegetarian Bean Loaf
Ingredients and steps:
Sauté these first:
1 clove garlic chopped
1 carrot copped
1 onion chopped
2 celery stalks chopped
large handful fresh herbs like parsley, basil, dill, rosemary, thyme etc.
Then in a food processor blend…
sautéed veggies and herbs
1 can garbanzo beans drained and rinsed
1 can kidney beans drain and rinsed
After blended until smoother move to a bowl and add these remaining ingredients ½ cup breadcrumbs ( I use ½ frozen ends of loafs and ½ oatmeal)
½ cup cheese (I use shredded Parm)
1 tablespoon ketchup
2 tablespoon Worcestershire sauce
1 tablespoon tomato paste
1 teaspoon cumin
½ teaspoon or more to taste cayenne
salt and pepper to taste
Bake at 350 degree in an oiled loaf pan for 45-60 minutes and serve warm or cold.
This simple recipe explains how to cook taro with a pressure cooker. If you don’t have a pressure cooker you can boil it, but it takes much longer 1-2 hours maybe more. You must be careful to fully cook all parts of the taro plant because it contains calcium oxalate. This will make your mouth feel numb, itchy, scratchy and very uncomfortable, with possibly worse side effects if you eat too much or are very sensitive.
If you don’t have a pressure cooked, I highly recommend the Presto Model number 01370. It hold 8-Quarts and is stainless steel and only about $52 on Amazon.
I actually process taro in both my “analog” pressure cooker and in my Instant Pot (which is a bit smaller 6 quarts) at the same time
Taro, or known in Hawaii as Kalo, is an amazing plant. The roots, stems and leaves are all edible and have unique distinct character. It is also extremely nutritionally dense. Compared to a potato, the taro root has more fiber and is a good source of calcium, potassium, and Vitamins C, E and Bs as well as trace minerals.
Taro is most known in Hawaii for Poi, a slightly fermented paste of cooked and mashed taro. However, taro is used to make many more things. You can dehydrate it and make flour, you can eat the steam stems as a vegetable, and the cooked greens are versatile in curries, wrapped around meat, in soups etc. This staple crop for tropical climates cannot be over estimated.
This simple recipe explains how to cook taro with a pressure cooker. If you don't have a pressure cooker you can boil it, but it takes much longer 1-2 hours maybe more. You must be careful to fully cook all parts of the taro plant because it contains calcium oxalate. This will make your mouth feel numb, itchy, scratchy and very uncomfortable, with possibly worse side effects if you eat too much or are very sensitive.
Course Side Dish
Keyword Kalo, Pressure Cooker, Taro
Prep Time 15minutes
Cook Time 45minutes
Pressure release time 10minutes
Total Time 1hour10minutes
Pressure cooker with steam basket
8cupslarge chunks of Taro
Wash and scrub taro. I like to peel mine before I cook it because I feel like the scruffy skin would clog my pressure cooker. However, many others like to scrub it real good and clean the skin off after it is cooked.
Cut into fist size pieces and place them steam basket in pressure cooker.
Fill water up to right below the steam basket. Place taro into basket and secure the lid and Bring to pressure (you will notice the steam start coming out)
Reduce to medium heat and cook 30-45 minutes depending on how much you have in there and how big the pieces are.
Turn off the heat and let it cool for 10 or more minutes. Release the pressure and wait until all steam has been released.
Open the pressure cooker, the taro should be soft, showing a few cracks, and also be easy to slice with a knife.
Recipe Ideas for Taro:
There are so many ways to prepare taro. We just started harvesting them on our farm and have done little experimenting. One easy way to prepare cooked taro is just to slice it and fry it in a shallow pan with 2 tablespoons or so of oil. Just add a little salt and pepper to each side and fry each side until crispy (about 3 minutes on each side). Another recipe that we’ve made several times is our taro millet vegetable burger recipe or my taro rice veggie burgers. My newest favorite way to use taro: Taro Carrot Banana Muffins
I also found these recipes while doing a few searches.
Taro or Kalo is a Hawaiian/Polynesian staple root crop. It can also be found in many places of the world. It is usually a light-medium purple in color, and has a starchy and uniquely earthy flavor. The corms (root balls), stems and leaves can all be eaten. All of these plant parts need to be cooked for a long period of time to prevent serious irritation: the leaves and stems need to be cooked for at least 45 minutes in pressure cooker, cooking the taro root or corm in a pot takes 3-4 x as long (see note 1 & 2).
Many traditional dishes made are with kalo. In Hawaiian culture the most popular are poi (a fermented mashed taro root) and kulolo (a dessert made of mostly taro and coconut milk). However, recently in tropical locales, restaurants and home cooks are developing their version of the taro burger. Maui Taro Burgers is the first large scale commercial source to make it into whole food and health food stores throughout the state of Hawaii. So I am on the mission to perfect my own taro burger recipe.
large taro cormTaro LeavesTaro Huli to replant
This recipe is still under construction. I’ve made it 2x now with similar delicious results. Please provide comments and helpful tips : )
Taro millet garden vegetable burger recipe
yield: 15-20 veggie patties
3 cups cooked and mashed taro
1 cup dry millet, cooked
1 1/2 cups flour (e.x. spelt) for mixing in dough and another 1+ cup for dusting burgers (about 3 cups total, can make this gluten free if you use a comparable gluten free flour).
2 eggs beaten
1/2 onion, 2 stalks celery, 2 small carrots diced fine, 1/2 cup diced red pepper, 4 medium garlic cloves
handful chopped parsley and basil
2 teaspoons salt
Black pepper to taste
1-2 tablespoons non-gmo soy sauce or tamari
Several tablespoons of refined coconut oil
steps for cooking and preparing the taro/kalo
Wash and peel kalo/taro, cut into large pieces (the size of palm is fine, 1-2 inch thick) and place in pressure cooker with water 1 inch covering the kalo.
Bring to pressure (about 10 minutes on high), reduce heat to simmer (low-medium) and cook about 45 minutes until soft
let cool 2o minutes and then release pressure, once cool enough to handle drain water and mash either by hand, or by blender (I use an immersion blender for easy clean up and low waste).
steps for preparing veggie burger batter
In the meantime, sauté onion, celery, carrots, red pepper in olive oil until soft. Once cooked add herbs and wilt. remove from heat
In a bowl combine eggs, 1 cup flour, mashed taro, and sautéed veggies, add salt and pepper, and 1-2 tablespoons soy sauce (we use non-gmo, organic tamari).
Fold in millet. At this point the batter will be loose. You can add in a little more flour if it is very very loose, but don’t over do it because you will dust them in a lot of flour in the next step.
Pour about 1/2 cup of dusting flour onto plate. Plop a large spoonful of batter into pile of flour and cover it, then gently pick it up and toss in your hands to create a patty. Place immediately and carefully into hot pan with good amount of refined coconut oil.
Add more flour to the dusting plate as necessary, and continue to add the patties to the pan. Fry on medium (or medium to low heat) for about 5 minutes on each side. The outside will develop a nice, golden brown crust. After frying they may still be a little mushy inside. If you prefer them more firm you can transfer your batch to the oven. Bake on 300-350 degrees F for 30 or so minutes.
Cool and stack in-between wax paper for best storage results. You can freeze for a few months.
In general, the taro refers to the widely variable species named, Colocasia esculenta (i.e. edible in latin), which are grown primarily for its roots or corms, and then its leaves. Taro is related to ornamental plants like Xanthosoma and Caladium, and is often mistaken for elephant ear. elephant ear has a similar leaf and root shape but the root grow more above ground and is skinner and the shape of the “heart” in the leaf is more disjointed. Elephant ear may have been considered a famine food as it needs to be boiled for many hours before it is safe to eat.
Smooth and savory, this recipe has the slightest sweetness from the rep pepper, carrot and squash and a tiny bit of texture from the fresh coconut. This coconut red pepper squash soup is packed with beta-carotene, vitamin A, and vitamin C, along with healthy fats from coconut and fiber from all the veggies.
This recipe features fresh coconut flesh, not the creamy coconut milk or the sweetened coconut flakes. Fresh coconut flesh. Coconuts come from the cocos nucifera palm and grow very well in tropical low-mid elevations. One tree can produce as up to 150 nuts per year. One medium size nut and its water can provide an average sized person with almost all of the daily required vitamins, minerals, and calories. Coconuts are truly a super food.
Coconuts have a lot of good fat, some carbohydrate, proteins and fiber. One 100g piece of mature coconut meat has: 354 Calories, 9 grams of fiber, 33.5 grams of total fat, 3.3 grams of protein and 15 grams of carbohydrates. For example, coconuts contain copper, calcium, iron, manganese, magnesium, and zinc, potassium. Furthermore, coconuts are also rich in B-vitamins: folates, riboflavin, niacin, thiamin, and pyridoxine. Additionally, coconut contains Lauric acid, which increases good-HDL cholesterol and protect the arteries by preventing blood vessel blockages.
On our farm we already have 6 coconut palms fruiting and we are getting ready to plant 35 more dwarf coconut trees. Stayed tuned for many many future fresh coconut recipes.
Coconut red pepper squash soup recipe
Servings: 6, 8 ounce cups
1 small winter squash (about 2 cups cooked flesh)
2 medium carrots
2 stalks of celery
1 large red pepper or several small ones
flesh of 1 young coconut (about 1/4 in thick) or 1/2 coconut
6 cups of water
salt and pepper
Cook squash and remove about 2 cups of flesh
Then, add squash and roughly chopped veggies (save coconut for last)
Boil the soup until all veggies are tender, 20-30 minutes
Let cool, add salt and pepper
Once the soup is a bit cooler, add coconut and use immersion blender or regular blender.
This simple and creamy blueberry banana smoothie is packed with antioxidants, protein, fiber and healthy fats. It is an excellent substitution for your afternoon cookie or candy bar. It is also a good mid-morning treat.
The blueberry banana smoothie recipe is great because it’s easy to keep all of the ingredients on hand. We buy buckets of Artisana raw organic coconut butter which last for 15-18 months from the date of manufacturing. Additionally, blueberries and bananas can be stored in your freezer, frozen blueberries are good for 6-8 months and bananas for 2-3 months. Dried chia seeds have a shelf life of 2-4 years.
I am featuring chia seeds in this recipe, but I actually use them almost daily in my green smoothies. We buy Nutiva organic chia seeds (120z) bags at Costco (several at a time), but you can also get very affordable ones on amazon. Mostly, I add them for extra fiber and protein. It’s ideal to soak the chia seeds in water for at least 10 minutes before blending. Soaking them helps to sprout the chia seed adding in their digestion making the nutrients more bioavailable.
Two tablespoons (or 1 ounce) of chia seeds has about 130 calories, 8 grams of fat, 11 grams of fiber (about 50% of daily recommended value for women), 5.5 grams of protein and no sugar. It also provides 18% of daily calcium, 27% of phosphorous, 30% manganese, and some potassium and copper. Chia seeds have lots omega-3 fatty acids which help to increase HDL, the good cholesterol. The aid in weight-loss, with diabetes, digestion and detox.
Recipe for blueberry banana smoothie with chia seeds
Mix all ingredients in blender on high for two, 30 second intervals until very creamy and seeds are well incorporated. This smoothie has the best texture when consumed fresh but it will store for up to 2 days in the fridge.
These blueberry banana spelt muffins have become a staple in my household. I make a double batch and they still hardly last us through the week. Perfect for breakfast, a snack or dessert. The amount of sweetener can be adjusted to your taste, but I tend to reduce the amount of maple syrup or honey and add a little stevia. This recipe highlights the use of spelt flour in cooking. Below is a little more information on spelt.
Spelt (Triticum spelta) is a grass that originated in southeast Asia. A relative of wheat, spelt is thought to be the “wheat” that was used over 9,000 years ago, it is considered an ancient grain and has been referenced in the bible. It remained a favorite grain until the 19th century agricultural revolutions and the modernization of wheat strains.
Spelt is more easily digested than regular wheat and it has a reputation for helping people maintain good health. Additionally, it has more protein, fat and fiber than wheat, making it a a high-quality energy source. The gluten in spelt is of a different molecule pattern than that in modern wheat. Whereas, today wheat has been designed/bred to have a high gluten content, the character of the gluten in spelt has not been modified from its natural state.
According to the World’s Healthiest Foods website: “Spelt does not seem to cause sensitivities in many people who are intolerant of wheat.” This is why my sweeties begs me to make him spelt muffins – we are taking a break from regular old wheat. In baking, spelt behaves like whole wheat flour and has a wonderfully nutty but subtle flavor. In comparison to oat flour, rice flour, etc. which have strong flavor profiles, spelt makes a better wheat substitution.
Recipe for Blueberry Banana Spelt Muffins
2 mixing bowls
measuring cups and spoons
Yield: 6 large muffins, 12 small-medium muffins
1 1/2cups white spelt flour
1/2 cup instant rolled oats
2 teaspoons baking powder (aluminum free)
1/2tsp fine ground good salt (like Celtic Sea salt)
1/2 tsp cinnamon
2 eggs beaten
1/2cupcoconut oil (unrefined or refined)liquid form (but not hot)
1/3cup honey (substitute maple syrup, or reduce the sweetener and add a few drops of stevia)
2 ripe bananas mushed well
1 1/2 cups blueberries, fresh or frozen
Preheat oven to 350 degrees F
Line muffin tin with coconut oil
Mix wet ingredients well in medium bowl
Mix dry ingredients well in separate smaller bowl
Add dry ingredients to wet ingredient and mix well but do not over mix
Fold in blueberries at the end
Bake for 40-50 minutes at 350 degrees F for 6 large muffins. Reduce baking time to 20-30 minutes for smaller muffins. Baking time varies on environment, keep a close watch on your muffins looking for a firm golden-brown edge and top.
Tooth pick should come out clean when inserted. Cool 5 minutes and remove from muffin tin.
Enjoy these blueberry banana spelt muffins while still warm
This cucumber cabbage juice recipe has just enough cabbage to help cleanse and enough cucumber and apple to brighten the flavor. I know it sounds kinda ehhhhh… but cabbage juice has many many health benefits and the cucumber and the apple in this juice mask any cabbage flavor. It’s best to make and drink this juice fresh as cabbage juice tends to put off a funky taste and smell if it sits around too long. Instead this juice is refreshing and feels good.
Cabbage juice has a lot of Vitamin C, E, K, folate and potassium. It also has high sulhpur and chlorine content and a lot of iodine. This combination helps to clean the stomach and the intestinal tract (only when it is raw and without salt). It is advisable to start with smaller amounts of cabbage juice and watch how you body reacts because it is such a powerful cleanser. Gas may form in intestines because the cleansing properties of the juice are acting on and dissolving waste/toxic matter. Cabbage juice has been know to relief ulcers and constipation and clear up skin. Research suggest s that the active ingredient in cabbage juice that clear up ulcers is Vitamin U. It is also thought to help: bladder, colitis, kidney disorders, thyroid, blood pressure, bronchitis, asthma, hair loss.
My cucumber juice recipe with parsley, apple and lemon is so refreshing on a hot summer day. It’s perfect for incorporating into your weekly routine, and additionally great for detoxing. I know it doesn’t sound very tropical but both cucumbers and parsley grow year round here in Hawai‘i. Right now I’m on a brief juice/spring water/tea fast. I also have abundant amounts of cucumber and parsley so I decided to this juice combination a try. Below I have listed more information about the beneficial health effects of this cucumber parsley juice recipe.
Benefits of cucumber juice
The cucumber juice will re-hydrate you and is a wonderful natural diuretic. Hair and nail growth is also promoted because cucumber has a lot of silicon and sulphur and other trace elements. Cucumber juice also has a lot of potassium which helps maintain healthy skin and flexibility in the muscles. Additionally, it can promote weight loss, help with acne, arthritis, eczema, fever, kidney disorders, etc. Also, cucumber is a good source of folate, Vitamin C and K.
Benefits of parsley juice
Parsley is an herb and the juice is highly concentrated. It should not be taken in doses more than 1-2 ounces. It contains a lot of chlorophyll, (esp Vitamins A and C), calcium, magnesium, phosphorus, potassium, sodium and sulfur. Moreover, the juice of parsley is very cleansing, and it has been known to help adrenal and thyroid function, blood vessel health, the kidneys, bladder, the liver, and the eyes. Parsely helps with the female endocrine system and can help relieve cramps. It also helps with weight loss (like many juices).
Yum. This healthy chocolate banana blueberry smoothie recipe is kinda like dessert in a glass, but it has amazing SUPERFOODS in it so you can’t really feel like you’re making a bad choice here. All of the ingredients here would be best organic : ) Play around making some substitutions if you don’t have all the ingredients.
Recipe for healthy chocolate banana blueberry smoothie
Yield: About 4 cups
4 medium frozen or fresh bananas
1 cup frozen or fresh blueberries (frozen is better because you can add less ice)
2 heaping tablespoons coconut butter
¼ cup or less flax seed
¼ cup or less raw cacao powder
1 cup filtered water
6-10 ice cubes
Blend on high in good blender, the finer the better (especially for the flax). Don’t let the smoothie warm up in the blender, blend in increments and add a few ice cubes at a time. Share and enjoy!
If you like this smoothie recipe check out my other smoothies:
These pancakes are made with HEALTHY HEARTY STUFF. When served to Adam’s nephew, he gasped, “how did you make these taste so good?!” It’s true they are really quite yummy.
This pancake recipe highlights buckwheat, which is a highly nutritious and gluten-free cereal also referred to as kasha. It has numerous health benefits. For example, it contains rutin, glycoside, that has been shown to strengthen capillary walls and improve circulation. It also contains all eight essential amino acids, thus is high in protein. Buckwheat also has a lot of fiber, B vitamins and is shown to regulate glucose levels which is helpful for controlling diabetes.
This recipe uses coconut butter milk instead of buttermilk, (or milk substitute made by blending coconut butter and water), honey instead of sugar and is topped with sunflowers for added protein and banana for some fruit vibes!
Buckwheat pancakes with sunflower seeds and bananas
Servings: about 6-8 pancakes, ~5 inches in diameter
Equipment: frying pan and blender if making coconut butter milk
3/4 cup buckwheat flour
1 1/4 cup flour (I use spelt, but you could try using gluten-free flour mixes, or another mild or complementary flour like coconut, or almond)
2 tsp baking powder
3 tablespoons melted butter
2 organic eggs, beaten
2 cups coconut butter milk (blend heaping tablespoons of coconut butter into water at room temp)
1-2 tablespoons honey
1 teaspoon salt
Combine wet ingredients and stir
Combine dry ingredients and stir
Stir dry into wet and combine but not over stir, batter shouldn’t be too thin, less runny than cake or brownie batter but not thin. Think about the batter for the box-kine pancakes. If too thin add a little more flour until thickens up a bit
Let rest for 30 minutes or so for best results
Heat pan on medium to medium high depending on stove top
If using non-stick you just add a little butter or coconut oil. Otherwise with stainless steel, use a significant about so that it cover the pan and the pancake will not burn. This is always the hardest part about pancake.
Cook on one side, add sliced banana and sunflower seeds, check bottom when it begins to brown and when top begins to bubble a little flip. Turn down heat if necessary. You want it to cook inside before it burns on the outside : ) About 2 minutes per side.