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Sweet Potato, Brussels Sprouts and Apple Hash

Sweet Potato, Brussels Sprouts and Apple Hash

Need a great fall breakfast that is grain-free? How about a hash with earthy sweet potatoes and brussels sprouts, sweet apples and tart cranberries?

I started with Running to the Kitchen’s Brussels Sprouts, Pumpkin & Apple Hash recipe and made a few changes based on ingredients I had on hand:

  • I substituted turkey bacon for the bacon.
  • I swapped 2 cups of chopped sweet potatoes for the pumpkin or butternut squash.
  • I combined one sweet and one tart apple.
  • I cut back the amount of dried cranberries to 1/4 cup.
  • I used regular seasoned rice vinegar instead of the balsamic blend.
  • I added a poached egg to the top of each serving.

As comforting as this hash was for breakfast, it would also make a tasty Thanksgiving side dish.

Make it vegan or vegetarian: Omit the bacon/turkey bacon.

Makes 4 servings
Per serving (DF version): 348 calories, 14g fat (3g sat), 219mg cholesterol, 244mg sodium, 47g carb, 10g fiber, 23g sugar, 13g protein

Nutritional Analysis: If you’d like to reduce the carbs in this dish, cut back on the amount of sweet potatoes, apples and/or cranberries. You could also use unsweetened dried cranberries, but they will be very tart!

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Spicy Black and White Bean Brownies

Spicy Black and White Bean Brownies

The CompostMaster and I attended Burning Man in 2005. If you aren’t familiar with the festival, it takes place in Nevada’s Black Rock Desert. You camp for a week and you can’t purchase anything while you’re there. We bunked in with the Department of Tethered Aviation (e.g. kitefliers) and our job was to feed their 40 members.

One night, we decided to serve adult s’mores. Our friends Snapper and Rolando came to visit while I was making the chocolate sauce, basically a combination of cheap chocolate bars and red wine. Rolando, whose real life job is to design floats for Mardi Gras in New Orleans, suggested I add some black pepper. “Pepper and chocolate, really?” I asked. He said it was the best way to make cheap chocolate taste more decadent. Boy, was he right! The sauce improved by an order of magnitude after I added the pepper.

I don’t cook with chocolate very often these days, but when Bob’s Red Mill sent me some of their heirloom Orca beans and asked me to create a recipe, the first thing that came to mind was bean brownies. Then I remembered Rolando’s trick and I decided to throw in some chipotle chili powder. Well, I added a little too much in the first batch (1 teaspoon) – those babies were really spicy – so I cut the amount in half and it was perfect.

If you don’t think you like black beans, but want to incorporate more beans into your diet, give these dappled black and white Orca beans a try. They seem less earthy and less “beany” to me. I cooked a pound of the beans in a slow cooker and then had them available for stews and salads all week. They were especially good in my Black Bean Chicken Chili (I left out the bulgur) and Black Bean and Brown Rice Casserole.


Orca beans
I’m giving away a bag of Orca beans and a $30 gift card for Bob’s Red Mill products. To enter, leave a comment and tell me your favorite thing to do with black beans. The contest will run through Wednesday, November 19, 2014. The winner will be chosen at random. You must be at least 18 years of age with a U.S. mailing address to win. No purchase is necessary; void where prohibited. The winner will be notified by email and must respond within 24 hours or another winner may be selected. (Please make sure email from info@diabeticfoodie.com doesn’t end up in your spam folder.)

Disclaimer: This is a sponsored post written by Diabetic Foodie on behalf of Bob’s Red Mill. All opinions are my own.

Spicy Black and White Bean Brownies

non-stick cooking spray
1/2 cup dark chocolate chips, divided
3/4 cup cooked Bob’s Red Mill Orca (calypso) beans or black beans
1/2 cup olive oil
2 eggs
1/4 cup unsweetened dark chocolate cocoa powder
2/3 cup sugar
1 teaspoon vanilla extract
1/3 cup flour
1/2 teaspoon chipotle chili powder
1/2 teaspoon ground cinnamon
1/2 teaspoon baking powder
1/2 teaspoon salt

Preheat oven to 350°F. Spray a 8- x 8-inch baking pan with nonstick cooking spray.

Place half of the chocolate chips in a small bowl and microwave for 30 seconds, stir. Repeat, if necessary, until chips are melted.

Using a food processor, blend the beans and oil together. Add the eggs, cocoa powder, sugar, vanilla and melted chocolate chips. Blend until the mixture is smooth.

In a large bowl, whisk together the flour, chili powder, cinnamon, baking powder and salt. Pour chocolate mixture from food processor into bowl and stir with a wooden spoon until well combined. Stir in remaining chocolate chips.

Pour batter into prepared pan. Bake for about 25 minutes, or until brownies start to pull away from the sides of the pan and are still shiny in the middle. Cool in pan, then cut into 16 squares.

Makes 16 servings
Per serving: 129 calories, 10g fat (3g sat), 26mg cholesterol, 180mg sodium, 9g carb, 2g fiber, 3g sugar, 3g protein

Today, members of Virtual Potluck are featuring recipes using Orca beans from Bob’s Red Mill. We’ll EACH be giving away a bag of beans PLUS a $30 gift card for Bob’s Red Mill products.

Check out some of the other tasty recipes:

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Blackberry Ginger Beet Salad with Pecans

Blackberry Ginger Beet Salad with Pecans

I’ve never been much of a pecan fan. Growing up, I didn’t like any nuts at all, but I’ve learned to enjoy almonds, cashews, pistachios and walnuts. Peanuts are still on my yucky list and pecans are somewhere in-between. Or at least they were until I met Alfred De La Houssaye of Sweetwater Pecan Orchard at the Carrboro Farmers’ Market.

Alfred is, uh, enthusiastic about pecans. If you wander by his booth at the market, he’ll use his special pecan cracker and give you a sample. At first I tried to resist, but the CompostMaster’s oohing and aahing made me relent. This pecan was actually good!

We toasted the pecans and tossed them into a salad featuring greens, beets and goat cheese that we also picked up at the farmers’ market. We added a dressing made from blackberry ginger balsamic vinegar, olive oil and grainy mustard. The smoky, sweet and sour flavors plus the creaminess of the goat cheese made for one great salad.

Blackberry Ginger Beet Salad with Pecans

Blackberry Ginger Beet Salad with Pecans
1 pound fresh beets, washed and trimmed
1/3 cup plus 2 tablespoons extra virgin olive oil plus additional for drizzling on beets before roasting
1 cup whole pecans
1/4 cup plus 2 tablespoons blackberry ginger balsamic vinegar (or any other fruity balsamic)
1 tablespoon whole grain mustard
6 cups mixed salad greens
coarse kosher salt
freshly ground black pepper
4 ounces fresh goat cheese

Roast beets: Preheat oven to 400°F. Place beets on a large piece of aluminum foil, drizzle with a little bit of olive oil and tightly wrap. Place packet onto a small baking pan and roast for 1 hour or until beets are tender when poked with a fork. Let cool.

Toast pecans: In the meantime, heat a dry nonstick pan over medium-high heat. Add pecans and toss or stir frequently until they are toasted and fragrant. Remove from heat and let cool.

Make dressing: In a medium bowl, whisk together 1/4 cup balsamic vinegar and the mustard. Slowly drizzle in 1/3 cup olive oil, whisking constantly, until the mixture has thickened.

Prep beets: In another medium bowl, whisk together remaining 2 tablespoons balsamic vinegar and 2 tablespoons olive oil. Peel beets, cut them into thick slices and then cut the slices in half. Add to the vinegar/olive oil mixture.

Put it together: Toss salad greens with some of the dressing (you’ll have some leftover) and season with salt and pepper. Arrange the greens on 4 individual serving plates. Add beets, goat cheese and toasted pecans.

Makes 6 servings
Per serving: 373 calories, 35g fat (7g sat), 9mg cholesterol, 348mg sodium, 13g carb, 4g fiber, 8g sugar, 7g protein

NOTE: The nutritional information, especially the fat count, is a little bit misleading because you won’t use all of the dressing.

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