Monday, February 18, 2013


Happy Family Day (Ontario only) and Happy Meatless Monday!!!  

Hope everyone is having a fabulous day.  Lately we've opted to participate in #meatless #monday!  It is great for our reducing our #carbon #footprint, #sustainability and give our #bodies a day off from animal proteins. 
If you are feeling this, then here is a great recipe to add to your roster today!! 

Spicy Black Bean Croquette with Fresh Salsa

Before the Oven Mmmm
serves 4, half recipe for 2 (or dinner and a lunch)

3.5 cups of soaked, cooked black bean
(*use canned organic (2x 15oz) if you don't have the time for dry)
1 cup of organic frozen corn (fresh if available)
1 cup of chopped fresh tomatoes *OR 1 cup sundried/oven dried
3-4 spring onions chopped
1 big handful of fresh parsley
1 tsp cayenne pepper (optional, I add 2-3 tsp)
2 tsp smoked paprika *OR chili powder
1 tsp ground cumin
1/2 fresh jalapenos *OR 2 smoked chipotle pepper chopped

1/4 cup of gluten free breadcrumbs (I like to use old bread, blended with salt and pepper)
1 tbsp yogurt for added moisture (optional)

Additional breadcrumbs for rolling croquettes in before baking. Walnuts or mixed ground seeds work well too!

Preheat oven to 425. Mash beans in a large bowl or food processor until smooth but still textured. Add remainder of ingredients, incorporating until everything is well combined and even. Form into 1/2 cup balls if serving as a meal, 1/4 cup if serving as an appetizer.

Arrange on pre-greased baking sheet (olive oil/coconut oil) and bake until they're golden brown. Approx 25-30 minutes.

I love to serve with a big arugula/kale salad and some fresh salsa!

Easy 2 minute salsa
1 whole chopped tomato
1 whole avocado chopped
1/2 fresh lime
1/4 fresh jalapenos (optional)
small handful fresh cilantro *OR parsley

Mix well, season and serve under the croquette *OR on the side :)

Rachel A. Bies, CNP
 “Prepare to Fall in Love with Food”

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