White Bean Garlic Dip and Homemade Tortillas

White Bean Dip

Michael Pollan once said that the key to a healthy, sustainable diet was to “eat anything you want, just cook it yourself.” And I couldn’t agree more! Cutting out processed foods (or at least applying the good old 80/20 rule to how much you consume them) is the simplest – though not necessarily easiest – way to eat healthier. Shopping around the outskirts of the grocery store, eating more whole foods, and making things at home by hand: these are wise tips I’ve heard time and time again and that I try to remember when feeding myself.

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Luckily, I absolutely love making things by hand. Most of the time, not only is it really fun to get my hands dirty (it makes me feel like a kid again!), but the results are better than storebought, and of course usually healthier too. Take these tortillas, for example. They only need a few ingredients, were straightforward to make, and came out absolutely and totally delicious. I couldn’t stop eating them! Plus I didn’t have to feel guilty because despite the fact that I used white flour, I knew there weren’t any added yuckies like preservatives or chemicals. Win!

The delicious white bean dip was quite simply an experiment-gone-right! I had some cooked beans in my fridge, no hummus or other spread to speak of to dress up my tortillas, and a bunch of garlic that was calling my name. So I threw it all into a cup and blended it up with my hand blender and voila: a perfect spread that does double duty as a yummy dip for veggies.

Safe to say, I felt like a Domestic Goddess for the rest of the week.

White Bean Garlic Dip

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Makes about 1 cup

Ingredients

  • 3 tbsp oil of your choice (I used canola)
  • 2-3 garlic cloves
  • 1 cup of cooked white beans
  • salt to taste
  • 1/4 tsp of apple cider vinegar or lemon juice
  • about 1/4 cup of water, or enough to achieve desired consistency

Directions

Blend up all the ingredients using a  food processor or blender. Add water a little at a time until the dip is the texture and consistency that you like best!

Homemade Tortillas

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I followed Angela’s recipe from Oh She Glows using regular all-purpose flour (the only kind at my local supermarket) and it came out absolutely perfectly, as do all of her recipes in my experience. Head on over to her page to see the instructions!

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These tortillas are great because they’re very pliable, perfect for rolling up or using as a wrap.

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I spread mine with the white bean dip, added some fresh tomatoes and bean sprouts, and called it a (totally delicious) meal.

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Another great combo was tofu with barbeque sauce, a little of the spread and some sprouts. I actually didn’t think the white bean dip went perfectly with the BBQ tofu flavour (some vegenaise would have been better) but it was yummy nonetheless. If I had happened to have any fresh avocadoes, I would have thrown those onto both types of wrap with little-to-no hesitation at all. To finish my indulgent lunch, I spread one of the tortillas with peanut butter, a little honey, banana and cinnamon and was as happy as Larry. Clearly, the possibilities are endless, and endlessly tasty. And easy as (easier than) pie!

Happy Tuesday, everyone!

-Steph

Raw Vegan Peanut Butter Cups

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Ever since I moved to Korea about a month ago, I’ve been craving all the things I can’t have – typical, right? Don’t worry, I’ve still been celebrating the fact that I’m living in Korea by eating lots of bibimbap, drinking soju on my nights out and embracing what appears to be the Korean motto: “put an egg on it”. But sometimes a girl just wants (among other things) a homemade chocolate chip cookie, you know? Unfortunately, Korean kitchens don’t come equipped with an oven (though they do come with a glorious gas stove!)  so I was stuck with a baking dilemma. My dilemma, of course, is that baking things is out of the question for now. So I turned to my favourite vegan blog, Oh She Glows, for wisdom and guidance, and did not come away empty handed. That woman has a whole category of raw/no-bake goodies for the hapless ex-pat.. or anyone else who wants to make raw treats!

Even though I’m still building up my kitchen and pantry with the help of iHerb.com and Daiso, the local dollar store chain, I miraculously had almost everything I needed to make Angela’s Raw Almond Butter Cups. I tweaked the recipe to suit my purposes and was soon licking the bowl like a heathen in the privacy of my little Korean home. These are positively delicious, and I still can’t wrap my brain around the fact that they’re healthy too! Just lots of good quality ingredients, natural sugar and healthy fats. Nothing with an ingredient list I don’t recognize. I love that!

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Raw Vegan Peanut Butter Cups

Adapted from Oh She Glows

Ingredients

For the peanut butter base:

  • 1/2 cup almonds
  • 1/2 cup rolled oats
  • 2 tbsp peanut butter (I used Earth Balance with flaxseed, it’s oustanding)
  • 1.5 tbsp coconut oil
  • 1.5 tbsp maple syrup
  • 1/4 tsp cinnamon
  • pinch of salt

For the chocolate topping:

  • 3 tbsp coconut oil
  • 2 tbsp maple syrup
  • 1.5 tbsp chocolate protein powder (this is the one I used)
  • pinch of salt

Directions

Using a hand blender or food processor, blend the oats and almonds into a fine flour powder.

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In a bowl, mix the blended flour, coconut oil, maple syrup, peanut butter, cinnamon and salt. It should form a thick, sticky dough.

You have a few choices for the mold! I used an empty plastic egg carton because I don’t have a muffin tin. But you could use a muffin tin, or just mold the dough using your hands and place them onto a flat baking sheet.

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Mix together the coconut oil, maple syrup, salt and protein powder. Funny story: I don’t have cocoa powder right now so I thought I’d try using this chocolate protein powder instead and it actually worked out great! Feel free to substitute the protein powder for 2 tbsp of cocoa powder. I heated the coconut oil slightly in order to blend this chocolate sauce into a smooth liquid. I think that technically makes these not totally raw, so if you are strict about that then just blend it together as best as you can. When I make these again, I probably won’t melt the coconut oil because when it froze, it separated from the chocolate and made a little white layer on top. The coconut oil layer doesn’t change the taste at all, but they might be prettier without it.

Spoon the chocolate sauce on top of the peanut butter base. Put the tray into the freezer for about 45 minutes.

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Take them out and pop them out of the mold. Sprinkle them with cinnamon or cocoa powder! They melt pretty quickly so they’re best to eat right away and they should be kept in the freezer until they’ve all been eaten (approximately 35 minutes, by my estimations). Just stand there with the freezer door open, shoving them into your mouth, that oughta do it. These are creamy, and taste like Reese’s peanut butter cups. They’re salty and sweet and have a great texture – despite being kept in the freezer, they don’t really freeze, they stay chewy. Enjoy!

-Steph