Quinoa Black Bean Bites

 Greetings,

These Quinoa Black Bean bites are one of my favourite creations to pair with a salad. The recipe is quite simple, and so basic that you can get creative with it, adding your ground nuts and seeds and spices as you desire.

Ingredients

1/2 cup uncooked quinoa

1 large sweet potato (or you can use any potato)

1 cup cooked black beans (1/4 cup dried beans)

1/8 cup arrowroot/tapioca powder

salt, powdered turmeric, cumin and dried thyme/Italian seasoning for taste - try 1/2 tsp of each or just a few dashes.

Method

1. Cook quinoa (1/2 cup grain to 1 cup water, which can be seasoned with salt, turmeric and cumin as well). Also cook the black beans and sweet potato.

2. Mash the potato and black beans separately.

3. Combine the mashed potato and beans with the quinoa, arrowroot.tapioca and seasonings in a large bowl.

4. With a spoon, scoop off small bits of mush, roll into small balls. Place directly on a greased flat sheet,

5. Bake at low-medium heat until the balls get golden brown or develop a crispy exterior.

Allow to cool, store in an airtight container lined with paper towel. 

They also pair great with my besan quiche!

Hope you fulljoy these! With a dipping sauce they make the perfect appetizers if you are having friends and family over for a special celebration! Just insert toothpicks to serve! 

This is definitely one my womb-friendly recipes.

Blessed Love

Sis Ila Addis

Eggless Besan Quiche

Greetings!

This recipe is one of my Sunday Prep meals along with my new Blender Blackbean Burger recipe, both eaten with a salad. My kingman and I are giving up bread so instead of eating with bread we substitute with a side salad of lettuce, tomato, cucumber and seeds (pumpkin, chia, hemp and sunflower).

I found the basics for this recipe on Pinterest, but I added a few powdered spices to give it more flavour as salt alone just simply will not do for a savoury flour like besan/garbanzo/chick pea!

Here are some tips I discovered over the last month or so making these weekly:

*Allow the batter to sit for a while, that allows the flax and besan to work on creating a thick batter, You don't want it to be too wet. The longer it rests the least likely it will not cook in the centre.

*A foil container to bake the quiche in works much better than regular tins which can cause the quiche to stick, but once you get the temperature right (low) sticking should not be a problem.

*Filling a pie dish with only a cup of the batter, or any dish beside a muffin tin will cook quickly and avoid the inside not cooking. The deeper the batter the longer it takes for the inside to cook.

*To store the finished quiche, line your air-tight container at the bottom with paper towel, then each layer of quiche with paper towel, and the top, because you want to absorb any moisture that will form in the fridge.

* You need 18 muffin holes or 3 muffin pans to make all muffins. I use 2 muffin pans and 1 pie pan or bread pan for the remaining batter which is about a cup of batter. Or I use 3 pie foil pans and 1 bread foil pan. I bake this one batch in multiple containers so that I have enough pieces to stretch from Monday to Friday.

*Oil the pans generously as the batter will stick easily as it cooks!


Ingredients

Batter:
1 3/4 cup besan/garbanzo flour
1/4 cup nutritional yeast
1 tsp baking powder
1 tsp garlic powder
1 tsp dried basil flakes
3/4 tsp pink salt
1/2 tsp cumin powder
1/2 tsp turmeric powder
1/2 tsp paprika
1 flax egg (1 tbs flax meal and 3 tbs boiling water)
2 1/4 cup water

Veggies:

3/4 cup canned corn (optional but my daughter likes it and I am working on getting her into more vegan foods)
1 cup finely chopped bell pepper usually 1 big one or 2 smaller ones
1/2 a zucchini finely diced
2 leaves of greens finely chopped  (optional, i don't always include)
1/2 red onion finely chopped
chives finely chopped
1/2 finely grated carrot
*You can change your veggies as you desire but about 3/4 cup of each is good.

Oil for your baking pans *remember to coat them well*

Method:

1. In a large bowl, whisk together the dry ingredients: the besan flour, nutritional yeast, baking powder, salt, cumin, turmeric, garlic, basil, paprika and any other seasonings you use.

2. Mix the flax egg and let fluff up or turn gooey. With the whisk add it to the batter mixing it completely in, and ALLOW TO SIT WHILE you prepare the veggies.

4. Finely chop all your veggies and add them to the batter and whisk together again.

5. Oil your baking pans well. The spray oil can works best. Using a 1/4 cup measure, scoop the batter into each muffin hole. If using a pie or bread pan, use a 1 cup measure. Using the measuring cups REALLY help get the most out of your batter.

6. Bake on top rack at a low-medium heat, 150 C or 300 F. Bake for 30 minutes, 35 the most for muffins especially.
A toothpick inserted in the centre should not be wet but a bit of the quiche will be on it.

7. Remove from oven and allow the quiche to COMPLETELY COOL which will also thicken the centre properly.

8. Toast to reheat as necessary.

I really hope you fulljoy this recipe as I surely do and my family - minus my son who isn't a fan of the savory flavours. This one was a big win with my daughter who is a very picky eater and is transitioning from dairy in her diet (Our eating habits were always meatless but included dairy when she was born and younger so it has been a struggle to get her on board with our dairy-free livity over the years. And now that I am trying to go as gluten-free as possible that is a whole other fight! But don't sweat it if you have this issue too, as the older they get, the more they want to eat and they tend to try the alternatives willingly!)

If you try this recipe please leave a comment, even your variation! And if you post a picture on Instagram, tag me @italpeople.
 Also, if you have a recipe to share email italpeople@gmail.com and I will post.

Kickin Carrot Falafel

Greetings my fellow Italists!

Starting 2019 with a Kickin Carrot Falafel recipe donated by Sistren Mariah Grooms aka @blended_sol on Instagram → Make sure to follow her page for mouthwatering pictures that will inspire you to keep up the Ital Livity!

She has blessed us with this recipe from her E-Book which you can find on her website ILivity
She offers lots more so make sure and check out and support her Ital services on the site.

With the ginger and cayenne combined, trust me your taste buds will be kickin 😁

If you try the recipe out, please be sure to leave a comment and let us know how it went! Also tag @italpeople and @blended_sol in your posts on Instagram so we can repost your Kickin Carrot Falafel as well!

I hope more of you will donate recipes to the Ital People blog so we can really share our Ital creativity for the benefit of the collective!

💚💛💚

Ila Addis

Falafel or Veggie Nuggets Recipe

These “falafel” can probably better pass as vegan “chikn nuggets” or veggie nuggets - I'm not really sure what they should be called :p - But they are delicious none the less! I especially find them more enjoyable on the second day, lightly toasted. I enjoyed them with oven baked vegetables and sauteed sweet potato slices.
The recipe I came up with is very simple and won't take up too much time in the kitchen.

You will need:

2 cups chick peas
2 large leaves shadon beni (optional if you have it)
1 small onion
3 cloves garlic
2 pimento pepper or other
6 chive greens
1 bunch parsley
1 cup chickpea flour
Salt, ground turmeric, cumin, paprika etc

Method:

Blend shadon beni, onion, garlic, pepper, chives, parlsey and place in a bowl.

Blend the cooked chick peas with no liquid.

Place in bowl with seasonings, flour, salt, turmeric and cumin etc. Mix well.

Form into small balls and flatten and round edges.

Fry on both sides in oil. I personally don't like fried food besides the occasional plantain, but I knew the effect would be lost if I baked these. However, baking is worth a shot and I will try it next time to compare flavor.

Makes 12!


Tell me what you think if you try it!

Ila Addis

Basic Womb Salad and Avocado Basil Dressing

This salad is perfect for cleansing the womb and preparing for your monthly cycle. It is good to eat during and after the cycle to replenish and strengthen the womb.

You will need:

1  beet, grated or spiralized (beetles)
3-4 tomatoes, diced
1 large cucumber, diced
1-2 leaves kale, shredded
3 leaves lettuce, shredded by hand
3 leaves pakchoy, shredded
¼ cup purple cabbage
3 okras, diced into circles
1 pimento, diced
1 bunch parsley, shredded
4 leaves chive, diced
1 bunch of basil, shredded by hand
1 handful dandelion greens if possible.
1 cup or handful sprouts or micro greens

Not pictured here sprinkle with a handful of pumpkin seeds which have vital nutrients for the womb


Make sure to wash your veggies carefully with vinegar or which ever method you choose. See post here on cleaning veggies properly. Chop everything and combine in your big salad bowl. Dress with any of your favourite dressings!


As a bonus I include my Avocado Basil Dressing:


1/4 avocado
1 big bunch sweet basil
2 stalks of chive
1 stalk parsley – just the leaves (optional)
4 leaves mint (optional)
Pink salt to taste
1/2 tbsp olive oil
Half a lemon/lime


You can also add celery instead of parsley, and add 1 tbs olive oil if you don’t have the lemon/lime.
Blend it all up and enjoy!

Cashew Cheeze Sauce and Spread

I like cashew cheeze (or sauce or dip or spread or paste depending on how you use it) because it is so versatile and such a great substitute for those cheese cravings and munchies. Nut cheeze is not quite guilt free because nuts are allergenic, fattening for some and can carry the risk of mold if they are not fresh (always store in glass jar in fridge and consume within a few days). And although nuts are not free for everyone to use because of allergies, this is a great recipe you simply must try if you can safely.

Use this recipe to create a vegan ranch salad dressing, a cheeze paste for bread or crackers, a dip for veggies, a base for pizza, a mac and cheeze sauce and for vegan eggless mayo in cold slaw or for sour cream in veggie wraps! Yes it is that versatile and it all depends on whether you use it warm for mac n cheeze, room temperature as a raw veggie dip or chilled to make a thicker paste for bread and crackers! It also goes well on veggie burgers and roasted potatoes. it also goes well in chickpeas to make a thick creamy sauce. I take mine out of the fridge for a short defrosting before use.

Now buying cashew nuts (unsalted and plain) is expensive so it may not be a weekly recipe, but certainly a monthly treat. Definitely use within 7 days. Always store in a sealed glass jar - glass jars are awesome for this recipe and all your homemade salad dressings. Apple cider vinegar or lemon juice are great additives to keep the longevity of this cheese.



Basic Cashew Dip/Sauce


This first recipe is a basic cashew cheeze sauce

 1/2 cup raw cashews soaked
1 tbs olive oil
½ tsp pink salt
3 tbsp water
Juice of 1 small lemon/lime or 3 caps apple cider vinegar


Method:

Always soak cashew in lots of water for at least 4 hours, overnight is best.

Place everything in a small blender cup of a Magic Bullet or Nutri-Bullet blender and blend until smooth and creamy. Add a little more water at a time as the nuts might give trouble breaking down.

The less wet your mixture is, the more it can serve as a firm cheese when refrigerated.

Seasoned Cashew Cheese

Make mac and cheeze with this one!


1 cup raw cashew nuts (almonds or pine nuts can also be substituted)
1 clove garlic
½ red onion
1/4 bell pepper
1 pimento
1 scotch bonnet or chilli pepper or ½ tsp cayenne (optional spice)
3 chive or green onion tops (optional)
1 tbs lime/lemon juice or apple Cider Vinegar
1/3 cup nutritional yeast
1/3 cup water
1.5 tsp Pink/sea salt
1 pinch turmeric 

Method:
    
Soak cashews overnight or at least 4 hours.

Prepare fresh seasonings by removing skin and seeds.

Combine all ingredients in the blender and blend up until it is smooth.

You will have to stop and move it around with a spatula or spoon to get it going.

Add extra water slowly if too thick.

You can try refrigerating overnight before use for best flavour. Defrost before adding to noodles for making mac and cheese. I usually add it room temperature to my noodles.

Store in mason jar or clean reused jar.

Fulljoy and try it with everything!

Ila

Super Green Smoothie

A Smoothie that is good for clearing out the sinuses and ridding the body of mucus build up!

You will need:


1 green apple
1 kiwi
1 green pear
2 bananas (optional)
1/2 cup soursop
1 handful watercress greens
1 lettuce leaf
1 cup organic spinach
1.2 cup water or coconut water
1/2 thumb ginger

Blend altogether in your blender or NutriBullet!

Boost your body's ability to fight off infection with green smoothies everyday!

Banana Muffins

Instead of eating store-bought bread which most of the time contains added chemicals to give it shelf-life, and unhealthy wheat flour, you can try Ila's Banana Muffins!
Easy to make and extremely delicious, these breakfast muffins won't disappoint the family!

You will need:

3 very ripe large bananas (4-5 if they are small)
2 cups spelt flour (or other)
¼ cup coconut oil
1/3 cup agave nectar syrup or 1/4 cup coconut sugar
1/2 tsp salt
1 tsp baking soda
1 tsp vanilla essence (optional)
1 flax egg (1 tbsp flax meal + 3 tbsp warm water)
A few walnuts crushed (optional)
Cupcake paper shells or holders (optional)
2 muffin tins



Method:

Prepare muffin tins with paper or oil the tins well and set aside.

Make the flax egg and set aside.

Sift flour as much as you can, then dump the grain left in the sieve into the bowl. Add baking soda, sugar, salt and mix.

Mash banana well til it becomes a thick cream, add essence.

Into flour pour agave (if using instead of coconut sugar), flax egg, oil, crushed walnuts and banana mixture.

Add 3 tbs of cocoa powder if you wish to make chocolate muffins.

Mix well til a sticky, thick dough forms.

Preheat oven to 120 degrees Celsius or the low setting

Use a spoon and fill each space well with dough.

Place on top shelf of oven and let bake for exactly 12 minutes. Test with a knife to see if it comes out clean. Give no more than 15 minutes total, but the lower the flame the longer they may take. Any longer and they will burn especially without the paper shells. Should be golden brown on top.

Remove from oven and let cool a bit, then remove from tins and allow to cool completely. Enjoy warm, a thick, chewy muffin with just the right amount of sweetness!

Store in an airtight container. They taste even better on the second day! You will be sure to consume within two days but they can last for three.

 The perfect breakfast muffin, chewy, moist and semi-sweet!

Happy baking!
Ila

Cauliflower Rice

Rice is quite starchy and heavy and therefore not good for the digestive system for daily consumption. In addition it is a genetically modified food - especially white rice and parboiled rice etc. Overall the body doesn’t derive much from eating this grain food besides energy. 

However, I love rice just as much as the next person, and I do eat brown basmati rice - but no white rice. Wild Rice or Black Rice are considered natural rice grains, non GMO and are safer to use – but I don’t find them here in Trinidad. Definitely, if eating rice, stay away from white rice of any kind.

Quinoa or jimaca are perfect substitutes, as is cauliflower. This recipe can be turned into other varities by adding shredded or grated vegetables to the mix, as long as they don’t make water when heated. This rice can be eaten fully live or raw, or lightly stir fried which is my preference.


You will need:

1 head cauliflower
3 stalks Chive or leeks
Sprig of Thyme
1 small Onion or 1/4 red onion
½ bell pepper
½ tsp Ground Ginger, turmeric, cumin each
Dried oregano leaves, Italian seasoning
1 tsp or more Pink/sea salt
Drizzle of cooking coconut oil for fry pan

Optional ingredients for more flavor:
1 handful canned corn (non GMO, drained)
1 tbs nutritional yeast
1 tsp kelp seasoning

Large flat fry pan
Food processor or blender


Method:

Wash cauliflower and cut the florets apart.

Allow them to dry thoroughly by patting and by air, place by a window sill or out in the sun to aid the process.
This entire process must remain as dry as possible for it to be rice-like.
Place some of the cauliflower in food processor – use a blender if you don’t have one but the processor will give the best consistency. You will have to stop intermittently to push and move the cauliflower around so that all blends the same. Do not over blend to make it mushy. Keep doing this until all the florets are blended.

Finely chop the fresh seasonings.

Heat frying pan with a touch of coconut oil and put in freshly chopped seasonings and mix well. 

Then add the cauliflower rice and lightly stir-fry continuously for 5 minutes.

Add all the ground seasonings and salt to taste as you desire.
The turmeric gives it the nice yellow colour.

                               This is how the rice is when using the blender, the pieces are thicker.

with food processor