Meals and Dipping Sauces with Jessica

 My awesome friend- Jessica Henshaw said shes's eating more aligned to vegan or Ayruveda- when not eating with much meat- its helpful to feel  more satiated by having many different flavors/textures on your plate which helps your  taste buds experience alot and fills all your senses. 

6 tasting senses- sweet, salty, sour,bitter, astringent, pungent

I went and stayed with Jessica in St george for a weekend. We had a such a wonderful time- eating, talking, hiking, talking and eating more delicious food she made.

When I arrived she made a veggie, chicken, quinoa dish-
1*Roast veggies in oven 400 degrees with oil and salt and pepper-
squash
zucchini
onion
chickpeas
broccoli or brussel sprouts/cauliflower/carrots (definitely could saute mushrooms)

2*Cook and season Chicken seperately.

3* Cook rice or quinoa

4* Serve with a dipping sauce- choose from options below

5* I liked sprinkling green pumpkin seeds and dried cranberries on top

She cooks enough to have for delcious and yummy lunches during the week

Breakfast and Dessert

1* scrambled eggs, with sausage, a side of sauteed kale and side of quartered roasted brussel sprouts or any other cruciferous veggie

2* dessert-oat chocolate ice cream, I added almond butter, banana, choco chips, cranberries!!! SO DELICIOUS!!!

Dipping Sauces-

1- Pesto without Cheese (Vegan)

Clean Eating Kitchen
1/3 cup extra virgin olive oil
2 lemons, juiced
1 garlic clove, minced
1/3 cup pine nuts
1 teaspoon sea salt
3 cups loosely-packed fresh basil leaves
1–2 tablespoons of water (optional, for thinning out the sauce to the desired texture)

In the base of a blender or food processor, combine the olive oil, lemon juice, garlic clove, pine nuts, salt, and fresh basil leaves.
Process on high for 30-45 seconds or until the ingredients have blended together. The pesto should have a smooth and creamy consistency. Feel free to add up to several tablespoons of water if you want the sauce to be thinner.
Serve immediately, or store in a tightly-sealed container in the refrigerator for up to 5 days.

2- Adobo Sauce                         

 Must Love Home Makes 2 cups

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• 1/2 cup chili powder

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• 1 cup boiling water

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• 1 (14.5-ounce) can diced tomatoes with juices

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• 1/4 cup apple cider vinegar

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• 2 tbsp brown sugar

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• 2 tsp garlic powder

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• 1 tsp ground cumin

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• 1 tsp dried oregano

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• 1/2 tsp salt

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• 1/4 tsp ground cinnamon

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• 1/4 tsp ground black pepper

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• pinch ground cloves

Add chili powder to the bowl of a blender or food processor. Bring water to a boil and pour over the chili powder. Stir and replace cover. Let steep while you gather the other ingredients.To the chili powder mixture, add tomatoes with juices, vinegar, brown sugar, garlic powder, cumin, oregano, salt, cinnamon, black and cloves. Blend or pulse until smooth and the consistency of ketchup. Add water by the teaspoon and pulse if mixture is too thick.Heat oil in skillet over medium-high heat.. Carefully add adobo mixture. Bring to a low boil then reduce heat and simmer uncovered for 15 – 20 minutes until thickened. Allow to cool then transfer to an airtight container. Will keep in the refrigerator for up to 2 weeks.

3- Best Cilantro Lime DressingUrban Farmie

½ cup fresh cilantro, chopped
¼ cup lime juice
¼ cup olive oil
1 garlic clove, minced
½ teaspoon salt, adjust to taste
½ teaspoon black pepper, adjust to taste
Instructions

Use a food processor or, in a small mixing bowl, whisk together the chopped cilantro, lime juice, olive oil, and minced garlic until well combined. Don't overblend if using a food processor or blender.
Season the dressing with salt and black pepper and adjust to taste.

4- Basil and Parsley

Sprouting Zen

a handful of fresh parsley including stems (28g)
5 to 6 fresh basil leaves
2 garlic cloves (11g)
2 tablespoons tahini (37g)
the juice of half a lemon (2 tablespoons = 25g)
1/2 cup of coconut milk from a can = 100g (I use Trader Joe’s brand which is guar-gum free)
1/4 teaspoon of himalayan salt
Add all ingredients to a blender and mix until smooth and creamy.
Serve on top of your favorite summer bowls or entrees.

Garbanzo Bean and Sausage Stew

All Recipes

2 cups dry garbanzo beans
1/4 cup olive oil
1 pounds sweet Italian pork sausage, cut into 1-inch pieces
1 bell pepper, cut into bite-sized pieces
1/2 large onion, thinly sliced
2-3 cloves garlic, minced
1/4-1/2 cup all-purpose flour (gluten free flour mix)
1 (14.5 ounce) can diced tomatoes with garlic and herbs
2 cups chicken stock, or more if needed
1 tablespoons dried basil
1 tablespoons dried parsley
1 teaspoons crushed red pepper flakes
salt and ground black pepper to taste
1 cup pipette pasta

1. Place the garbanzo beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Or, bring the beans and water to a boil in a large pot over high heat. Once boiling, turn off the heat, cover, and let stand 1 hour. Drain and rinse before using.
2. Heat olive oil in a large skillet or Dutch oven over medium-high heat, then stir in the sausage. Cook and stir until the sausage is evenly browned and no longer pink. Remove sausage and set aside, leaving any grease from the sausage in the skillet. Return the skillet to the stove and reduce the heat to medium, then add the bell pepper and onion. Cook and stir until the onion has softened and turned translucent, about 5 minutes; stir in the garlic. Continue cooking and stirring until the onion is golden brown, about 5 more minutes.
3. Reduce heat to medium-low. Stir in the flour until the mixture becomes paste-like and light golden brown, about 5 minutes. Gradually stir the tomatoes and chicken stock into the flour mixture, and bring to a simmer over medium heat. Cook and stir until the mixture is thick and smooth, 10 to 15 minutes. Season with basil, parsley, red pepper flakes, salt, and pepper. Stir in the sausage. Cover and cook over low heat for 2 hours, then add the prepared garbanzo beans. Cook for an additional hour.
4. Meanwhile, fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the pipette pasta, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 8 minutes. Drain well in a colander set in the sink. Stir the pasta into the stew, adding more chicken stock, if necessary.

Serve with Cornbread

Pressure cooking food and beans

Put water and dried beans in pressure cooker. Water lever 2-3inches above beans.
Put on the pressure cooking lid but don't lock. Get the water boiling. Takes 10-15min. After water is boiling take off lid and stir the beans, then lock the lid back on and start timing when the pressure steam starts coming out.
 The pressure cooker will take 15 to 20 minutes to come to full pressure before cooking begins.

BEANS

1- 20 min Dried Unsoaked Black beans (1/17/18 turned out really well and evenly cooked)
 soaked black beans probably 5 min at high pressure
2- 12 to 18 minutes Soaked garbonzo beans (tried this)
3- 35 to 40 minutes Unsoaked garbonzo beans (tried this)

4- Anasazi beans cook 25-29 minutes (2/10/25 tried this and worked well)

5- split eye pea beans

6- Light red kidney beans-  40-45 minutes (40 minutes for more firm, 45 for more tender

Allow 8 minutes for the Instant Pot to pressurize before cooking begins) (3/16/25 tried this, I cooked them for 40 min and it probably needed 50ish minutes, maybe 55 min)

for 15 minutes- allow to naturally release 


FOODS
8 min on high To make mashed potatoes The Kitchn

Lauren's Minestrone

1 lb bulk italian sausage
1 large onion chopped
2 large carrots, chopped
2 celery ribs, chopped
1 medium leek, chopped
3 garlic cloves
1 medium zucchini, cut into 1/2 pieces
1/4 fresh green beans, cut into 1/2 pieces
6 c broth
2 can diced tomatoes, with basil, oregano and garlic
2 c shredded cabbage
1 t dried basil
1 t dried oregano
1/2t pepper
2 T parsley
1 can garbonzo beans drained
1/3c parmesan
1/2 c uncooked small pasts shells



Option #1 cooking- quicker, cooking with in 30min
Cook sausage and onions. Stir in carrots, celery, leek, garlic cook 3 min. 

Add Everything else except pasta shells till 20 min before serving.

Option #2 cooking- longer term crockpot cooking
In the morning- Brown sausage, garlic, and onions put in crockpot or large soup pot on low. Add diced tomatoes, broth,  garlic, cabbage, basil, oregano, pepper, parsley. Let cook in crockpot for a couple of hours.  

Cook pasta shells separately and store in fridge till soup is ready.

20 min before you serve- add: 

carrots, celery, leek, zucchini, green beans.

add  noodles and parmesan right when you eat 

Logan Chili

1lb black beans rehydrated
1lb garbonzo beans (freeze half of the garbonzo beans for other uses)
1lb kidney beans
1 can corn
2 cans of crushed tomatoes (or 15 chopped tomatoes)
1-2 chopped sauteed onions
3T garlic
1T Chili powder
1 t cayenne powder
salt and pepper

Pressure cook the one pound beans one at a time.  They soften at different time frames.

I soaked the black beans so they went smooshy faster than I expected when I cooked them.  The Kidney beans weren't soaked and they cooked with in 5-7minutes, I was suprised how quick they cooked, I thought the kidneys would need more time b/c they are bigger beans.  The garbonzo beans weren't soaked either and they cooked for about 10 minutes.

Let everything cook for a couple hours.

I made alot so I could freeze some for future dinners.

Cauliflower Tacos

Two Peas and Basil

Basil blog coats the cauliflower in a seasoned almond flour then roasts it, avocado cream,  and also has a cabbage slaw I want.  
Two peas blog adds garbanzo beans and cauliflower and roasts it

(Two Peas)
For the Tacos:
2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon sea salt
1 tablespoon fresh lime juice
1 tablespoon olive oil
1 tablespoon water
1 (15 oz.) can of chickpeas, drained and rinsed
1 small head cauliflower, washed and cut into bite-size florets
Corn tortillas
1 cup finely chopped red cabbage
1 jalapeño, sliced, seeds removed
1 large avocado, seed removed and diced
Chopped cilantro


1. Preheat oven to 400 degrees. In a medium bowl, whisk together chili powder, garlic powder, onion powder, cumin, salt, lime juice, olive oil, and water. Stir in chickpeas and cauliflower florets. Place seasoned chickpeas and cauliflower on a greased baking sheet. Roast for 30-35 minutes, stirring occasionally during cooking, until chickpeas are slightly crispy and cauliflower is tender. Remove from oven and set aside.

(Basil)

For the Cabbage Slaw

• 2 cups thinly sliced purple cabbage
• ¼ cup fresh lime juice
• 1 tablespoon apple cider vinegar
• ½ tablespoon agave nectar or other liquid sweetener
• ¼ teaspoon fine grain sea salt

For the Avocado Cream

• 1 avocado
• ¼ cup cilantro leaves
• 2 tablespoons fresh lime juice
• ¼ teaspoon fine grain sea salt