5-ingredients, avocado, baking, black beans, gluten free, glutenfree, healthy, plantain chips, plantains, side dish, sweet potato, sweet potatoes, vegan, vegetarian

Roasted Spicy Sweet Potatoes and Plantains

January 8, 2018January 28, 2018by Katherine Baker3 Comments

Carbs, carbs carbs. We all know I love carbs. And potatoes (sweet potatoes in particular) have always been one of my favorite foods.

Last fall when I lived in Minnesota I was exposed to several varieties of sweet potatoes I’d never had before. I’m sure I walked by them in grocery stores in the past and overlooked them in search of regular, but now that I’ve discovered the likes of purple and Japanese sweet potatoes, I truly enjoy mixing up my potato game.

Then, a few months ago, the plantain obsession started, and now these babies have become a routine part of my starchy vegetable parties.

And the best part about these parties is that I can mix and match my starchy carbs to my liking.

A lot of people ask me how I eat potatoes and plantains since I eat them so frequently. This (along with plain baked with salt and almond butter) is one of my favorite ways.

Simple, spicy roasted sweet potatoes and plantains make a the perfect side dish to your meal (try alongside a tofu scramble!), or topped with avocado, beans, and/or pico, can easily become a meal.

All you need is a couple potatoes, a plantain and some spices, and you’ve got a yummy nutrient-packed starchy vegetable treat on its way.

I hope you try this dish, and if you do let me know! Comment below or tag me on Instagram.

Spicy Sweet Potatoes & Plantains

Prep Time: 5 minutes
Cook Time: 30-40 minutes
Servings: 1-3, depending on if you eat as an entree or side dish

Ingredients:

1 large sweet potato
1 large purple sweet potato (can sub Japanese sweet potato, regular potato, or additional regular sweet potato)
1 large very ripe (brown) plantain
1 tablespoon avocado or olive oil
1/2 teaspoon cumin
1/4 teaspoon turmeric
1/4 teaspoon cayenne pepper
heafty sprinkle of salt
avocado, black beans, and/or cilantro for serving (optional)

Method:

Preheat oven to 425°F.
Cube sweet potatoes into equal sized cubes or coins. Place in a bowl. Microwave for 90 seconds – 2 minutes to soften slightly, as potatoes will cook more quickly than plantains otherwise. Slice plantain into 1/4 inch thick coins and add to bowl
Drizzle oil on potato cubes and plantains. Add cumin, turmeric, and cayenne and toss until evenly coated.
Spread potatoes/plantains onto a parchment or silicone mat lined baking sheet.
Bake for 30-40 minutes until potatoes are tender and browned. Remove from oven and serve with avocado, black beans, and/or cilantro.

5-ingredients, bananas, black beans, easy, gluten free, glutenfree, health, healthy, vegan, vegetarian

Easy Baked Plantains

December 4, 2017December 4, 2017by Katherine Baker2 Comments

Our department has a lunch meeting every Wednesday where first year students sit and eat while a faculty member tells us about their research how they got where they are, and sometimes their life story, etc. it’s a nice time / I’m all about free food.

Delivery options are limited around the Columbia University Medical Center campus. Hence why every single week lunch ends up being one of 3 options: pizza that smells like burnt Chuck E Cheese kitchen grease and is paired with a salad cloaked in sad cold deli meat (and one plain salad, but that goes fast), Dominican food, or on a good day, sandwiches on really strangely delicious fluffy crusty white hoagie bread.

Dominican food days are frequent, and I don’t hate it. The buffet has enough veggie options (salad with avocado, rice, beans) that I can finagle a decent meal out of it.

The star of every Dominican week is, of course, the fried plantains. Sticky sweet gooey goodness, the fried plantains have become a cherished and familiar treat.

It dawned upon me this week that I’ve never actually made plantains at home which considering bananas and potatoes are my favorite foods and plantains are essentially the potato of bananas (as in not sweet and rather starchy), is quite odd. So over the weekend I decided to change this. I picked up some plantains, 3/$1, at my local grocery store.

A kind woman was also picking out plantains when I was sorting through them. I asked her if she had any advice for a new plantain cook, and she told me to wait until the plantains were “soft like sponges.” Noted.

Now onto cooking. I don’t love frying things and my stomach doesn’t love eating large quantities of fried food. Hence why I after doing some googling to confirm it was possible, I opted to bake mine.

I did mine skin-on because the method sounded intriguing to me. You can totally peel them and cube them, coat them in oil and seasonings, and bake them that way (just for a shorter duration, 20-25 minutes until tender rather than 40-45).

If you are curious about the skin-on method as I was, I am happy to report that it totally works. Just take it out of the oven when the foil-wrapped plantain gives to a squeeze.

Next comes topping. I played around with topping these babies. One I coined and ate with melted vegan butter and brown sugar.

Another I drizzled with almond butter, cinnamon, and a dash of sugar. The last I ate with leftover black bean soup and cilantro. I decided they would also taste great with guacamole. All were solid options, and it was a very plantain-filled day.

Speaking of filled, I found plantains quite filling. I plan to keep this in mind since they are a cheap starchy piece of produce aka something I desperately need to befriend.

I hope you give these a try. If you do, please let me know, and let me know how you topped or are them.

Happy plantaining!

Easy Baked Plantains

Prep Time: 2 minutes
Cook Time: 35-45 minutes
Servings: 2

Ingredients:

2 medium very spotted ripe plantains

Method:

Preheat oven to 400 degrees Fahrenheit.
Using a knife, draw a slit lengthwise down each plantain.
Wrap each plantain (skin on) in aluminum foil, or lay out on a baking sheet with parchment paper underneath.
Bake plantains for 35-50 minutes (depending on size/oven) until soft and squeezeable to the touch.
Remove from oven and allow to cool.
Top and eat as desired.

Topping Ideas:

non-dairy butter + 1 teaspoon brown sugar + dash cinnamon
drizzle of almond butter + cinnamon + sugar
black bean soup + salsa + cilantro
guacamole

black beans, easy, glutenfree, health, healthy, soup, vegan, vegan baking, vegetarian

Spicy Black Bean Soup

August 10, 2017August 12, 2017by Katherine Baker1 Comment

Do you ever get a cooking itch you just have to scratch? Like you get something in your head and you just can’t crush the desire to make it until it happens? That’s what happened to me a few weeks ago upon realizing I had never cooked with dried beans (seriously, WTF).

So one recent Saturday, I was digging through the clearance food items at Target (shocking, I know) and happened upon a 1 pound bag of organic black beans for $1.42. And I took it as fate.

Cue the urge to make black bean soup. Spicy, hearty, black bean soup. Yum.

This recipe is sort of inspired by Panera Black Bean Soup. But I gotta say it – this might be a little better (sorry/still love you Panera).

This was my first time using dried beans for anything, and I must say, I totally understand why people prefer using dried beans over canned. The beans turned out al dente and were less mushy than canned beans.

Yes, it took longer, but if you have the time (and you really don’t have to babysit the soup), I’d say it’s worth it!

I made this soup super spicy, but you don’t have to. The recipe includes ranges of spices to use and you can base how much you use on your taste preferences. Personally, I like it HOT HOT HOT so that’s just how I made it.

This soup is excellent with some cubed avocado and cilantro on top. You could also top it with shredded cheese or vegan cheese, and tortilla chips. Up to you!

Spicy Vegan Black Bean Soup

Prep Time: 30 minutes
Cook Time: 1-3 hours, depending on if you use dried or canned beans
Servings: 3-4

Ingredients – Soup:

1 cup dried black beans or 2 cans black beans
1 small onion, diced
1 red bell pepper
1 poblano pepper
2 tablespoons olive oil
2 tablespoons liquid aminos or soy sauce (optional)
2 tablespoons nutritional yeast (optional)
1-2 tsp cumin
1 tsp oregano
1/2 – 1 1/2 tsp cayenne
1-2 tsp turmeric (adjust all species to preference)
Salt & pepper to taste
Juice of 1 lime
Cilantro & avocado for topping, plus any additional desired toppings (suggestion: vegan cheese, crushed tortilla chips)

Method:

If using dried beans, soak for one hour in 4 cups water. Boil for 10 minutes and allow to simmer for additional hour.
Place poblano pepper in foil and broil in 500 degree oven until charred.
Meanwhile, dice onion and bell pepper. Mince garlic.
Heat oil and onion and garlic on stove and cook on low heat until onions are translucent.
Add spices and continue to cook. Add bell peppers and cook until peppers are soft.
Remove charred pepper from oven. Peel off skin. Remove seeds. Dice. Add to other peppers.
If using canned beans, rinse and drain. Add to large pot with 3 cups water or veggie broth.
Add nutritional yeast, aminos/soy sauce and onions/peppers to beans and allow to simmer on low heat for one hour.
Add juice of one lime. Top with cilantro and avocado and serve.

PS: You Can watch me make this on YouTube!

appetizer, black beans, butternut squash, dinner, easy, fast, healthy, lunch, squash, sweet potatoes, vegan, vegetarian

Black Bean + Butternut Squash Swiss Chard Wraps

January 25, 2015February 2, 2015by Katherine Baker5 Comments

On Friday night my mom brought home a bunch of reduced-cost vegetables from our local grocery store, Sendiks. When I saw all the goodies she brought home I was giddy inside. Love me some produce, and love me a deal.

Sendiks is awesome in that they put all this perfectly beautiful produce on their large “Reduced Produce” table far before most grocery stores would. If there’s a single bruise or a bag of lettuce is like, a week away from expiring, to the Reduced table it goes.

I actually prefer to buy my bananas from the Reduced table. Because they’re just starting to speckle and get ripe and not green like regular store-bananas. I’m not into green bananas. I’m more into spotty browns.

So in addition to a large bunch of dandelion greens for $0.56 and a batch of practically free potatoes, she snagged a large bunch of beautiful Swiss Chard for $0.46. Can you believe that?! Me either. What a #blessing.

I forgot how much I like Swiss Chard. It’s such a lovely change of pace to the greens I eat regularly. I haven’t purchased it on my own in years because I tend to not like cooked greens, and typically associate Swiss Chard with being cooked. On Friday night, I had an epiphany: it can be eaten raw. This followed by realizing just how outstanding it is raw. It’s crunchy, tangy, and a bizarre mixture of earthy, sweet, and bitter.

Thus, I was inspired to make wraps with it, and this recipe was born. I used Target Brand’s Simply Balanced frozen Butternut Squash cubes that happened to be literally chillin’ in our freezer. This worked really well and saved a ton of time. Butternut squash cubes are one of the few vegetables I will eat frozen and not fresh. These would also be delightful with cubed sweet potatoes or any other winter squash you have on hand.

Black beans add a nice heartiness and earthiness to the sweet squash. A blend of spicy, warm, umami flavors compliments both the squash and black beans, and really brings together the dish. I added a smudge of hummus for a creaming contrast, and some pomegranate seeds for a colorful pop of juicy tangy sweetness. It was blissful.

This makes a wonderful light and energizing lunch, or could work well as a server or side to dinner. Make these wraps and make them your own. I encourage you to also listen to rap music while assembling your rap. It helps set the tone for your tastebuds and the whole rest of your day.

Prep Time: 5 minutes
Cook Time: 25-35 minutes
Level: Easy

makes 4 chard wraps, serves 2

Ingredients:

one 16-ounce can black beans, drained and rinsed
1 1/2 cup cubed butternut squash or sweet potato (I used organic frozen pre-cubed butternut squash ~ but time saver and worked super well with this recipe!)
4 large swiss chard leaves (or really any large leafy green will do)
2-3 tablespoons olive oil
3/4 teaspoon cumin
1/2 teaspoon turmeric
1/2 teaspoon chili powder
1/2 teaspoon curry powder
salt + pepper to taste
6-8 tablespoons hummus (optional)
1/2 cup pomegranate perils (optional)

Directions:

1. Preheat oven to 425F. Cube butternut squash or sweet potatoes into 1/4 inch cubes. Place in a bowl and drizzle with olive oil. Place in the oven and roast until browned and crisp, about 25-35 minutes. Remove from oven and allow to cool for a few minutes. Transfer back to bowl.

2. Drain and rinse black beans. Add beans to bowl with squash cubes. Sprinkle cumin, turmeric, chili powder, curry powder, and toss until all black beans and squash are coated evenly.

3. Wash and dry swiss chard leaves. Pat dry. Spread 1-2 tablespoons hummus on each. Add about 3/4 cup filling to each leaf.

4. Add pomegranate seeds, hot sauce, or anything else you may desire. Roll up and enjoy! 🙂