Cultured Black Bean Dip (vegan, paleo hacked)

When I was in N. Ireland learning to be frugal (FRUGAL FRUGAL) I started fermenting beans like crazy. Because beans are cheap, dried beans are cheaper and fermenting makes everything better. In the case of beans, fermenting not only tastes great but it eats up most of the phytates and lectins (which can act as anti-nutrients, preventing your body from getting what it needs from other foods.) I love beans too much to care but with this I get to eat them and not worry about the consequences. It’s a great paleo hack and the finished product is jam packed with probiotics. If you choose to use it as a hot dip you’ll lose the extra benefits but it’ll still be mostly depleted of the baddies.

This is one of my simpler recipes and uses the same method as the hummus, but you can leave out the tahini. It’s good with tahini but the result is less Tex-mex.

I so wanted to eat these with tortilla chips but I’ve been having pretty terrible reactions to them lately. I like it on a taco salad with guac or with home made air fried plantain chips. I recently tried Michelle Tam’s less lazy recipe (mine are just sliced) and they are pretty freaking awesome. You really do need to fry them though… they don’t turn out quite as well in an air fryer. My waste not want not side will find a way though because I hate the idea of throwing things out! To make the slices, peel a green plantain and slice it diagonally. Toss with sea salt and melted coconut oil and put in the air fryer. You could try slow roasting them in the oven. I haven’t tried it but let me know if you do!

Day 2 ferment (and done)

Ingredients:

  • 4 cups cooked black beans (250g dried beans, soaked overnight, rinsed and cooked)
  • 1 tablespoon kosher salt, sea salt, or pink salt
  • 1/4-1/2 cup culture starter (I used some from a giant batch of white onions)
  • 1/2 teaspoon ground cumin
  • 1 teaspoon smoked paprika or ancho chili flakes
  • 1/2 an onion, quartered (I actually used fermented white onions)
  • 2 garlic cloves
  • 1/4 cup chopped cilantro or 1 Tbsp dried (optional)
  • extra-virgin olive oil (poured over top to seal out bacteria)
  • 2 liter jar

Method:

1. For a roughly mashed bean dip, similar to refried beans, add beans, spices, crushed garlic and minced onions to a bowl and mash with a fork to desired consistency, adding the liquid culture starter as needed. Season with salt, stir, and transfer to a fermentation vessel.

2. For a bean paste add all ingredients to a food processor and blend until smooth.

3. Pour the extra virgin olive oil over the top of the beans, cap tightly and slowly tip and swirl the jar until the oil coats the inside of the jar without sloshing the mash. Set somewhere out of direct sunlight and allow to ferment 2 to 5 days, depending on temperature. During the fermentation gases will be released, so keep an eye on the lid and burp the jar daily to ensure it does not explode.

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Semi-Sweet Paleo Chocolates with Raspberries

(Paleo, Keto maintenance, Vegan)

These are a remake on my last diy chocolate post. They are sweeter, due to being a little more flexible in my sweetener options these days. They won my husband over but they’re still dark enough for my liking and they are full of prebiotic fiber and antioxidants to feed all the probiotics I eat so win win!

Ingredients:

Method:

Combine all ingredients in a saucepan and turn on low heat.  Stir together until everything is melted and combined. 

I have done this in a heavy cast iron melting pot, which yields fine results, or with the double boil method: find a saucepan and a pyrex bowl that fit well together. Fill the pan with about an inch of water and set the bowl on top, hovering above the water. Set in all ingredients and bring the water to a simmer until the ingredients melt together

There are several ways to get your crunchy bits into your chocolate… one is to add it in to the sauce directly (not to be done with chia seeds) and then pour into your molds, the other is to pour a bottom layer into your silicone molds, add your dried raspberries or any other fillings you fancy: pumpkin seeds, hempseeds, nuts, cacao nibs, red chili flakes, toasted quinoa or whole espresso beans.

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Pop in the freezer for 10-20 minutes until solid.  In cooler weather, these can be stored at room temperature, but the wee fat bombs are better hidden in the freezer anyway and it’s a no-brainer in warm weather.

** Chicory root fiber sweetener and Sukrin Fiber Gold Syrupare both loaded with pre-biotic inulin fiber. You may sub with raw honey or pure maple syrup if you are not concerned about sugars.