Easy Bean Dip

This bean dip is easy. Three ingredients whizzed in the food processor and you're done. Perfect with baked tortilla chips, spread onto a tortilla, or veggies to be dunked into. No more need to buy store bought bean dip and I think this would easily replace refried beans as well.

Easy Bean Dip

21-Day Vegan Kickstart

Makes 6 Servings (Serving size = 1/4 cup)

Stars of the Show:

• 1 15-ounce can black beans, drained and rinsed               
• 1 cup salsa
• ¹/₂ teaspoon ground cumin (optional)

And Action:

Combine all ingredients in a food processor and process until smooth.

Nutritional Information Per Serving:

Calories: 81

Fat: 0.4 g
Saturated Fat: 0.1 g
Calories from Fat: 4.2%
Cholesterol: 0 mg
Protein: 4.7 g
Carbohydrates: 15.4 g
Sugar: 2.7 g
Fiber: 3.8 g
Sodium: 280 mg
Calcium: 47 mg
Iron: 1.6 mg
Vitamin C: 6.4 mg
Beta Carotene: 172 mcg
Vitamin E: 0.6 mg



Southern Beans and Greens

My first experience and taste of soul food was at a hole-in-the-wall joint, My Food's All That. Being a Southern transplant from the Pacific Northwest I was eager to try some down home cookin'. Walking through the doors for the first time was a little bit intimidating. I felt out of place but that feeling didn't last long when the owner, who also mans the register and takes orders, greeted me with a friendly smile and a gracious hello.

The menu had so many options I didn't know where to start so I asked what he recommended. Seasoned chicken breast over rice and gravy with two generous sides, fried corn on the cob and some beans and greens. Love at first bite. Thankfully the portions were so large that a to go container was necessary and I got to enjoy another meal out of it.

It was a memorable meal. I often times have cravings for their food.

I don't generally eat a meal out and race home to try and recreate it. This was one of those exceptions. A 30 minute drive isn't convenient. If I'm on that side of town then it's a for sure stop. Never a disappointment.

While searching online for Southern Beans and Greens I had come across the 21-Day Vegan Kickstart. There was a recipe for Southern Beans and Greens. Healthy. Bonus.

Such a simple and hearty meal to make. Perfect for a "Meatless Monday" when paired with rice or another grain. Beans of choice are simmered in vegetable broth with garlic and kale then tossed with olive oil, salt, pepper, and splashes of hot sauce. I served it over rice. While not exactly the same as My Food's All That it was a notch below. Deliciousness. Yummy!

These Southern Beans and Greens would make a great topping for cornbread, filling for a pita pocket, or scooped up with tortilla chips.

Southern Beans and Greens

21-Day Vegan Kickstart

Makes 4 Servings (Serving size = 1 cup)

Stars of the Show:

• 1 cup vegetable broth or water
• 3 cups drained cooked or canned beans (your choice of any kind) - I used black beans. They are my favorite.
• ¹/₂ teaspoon crushed garlic
• 4 cups chopped fresh kale, stems and center ribs removed, lightly packed
• 1 teaspoon olive oil
• salt, to taste
• black pepper, to taste
• Tabasco sauce, to taste

And Action:

Combine beans, broth or water, and garlic in a large saucepan. Place chopped kale on top of beans and bring to a boil. Cover, reduce heat to low, and simmer until kale is tender, about 15 to 20 minutes. Remove from heat and stir in oil, salt, black pepper, and Tabasco sauce to taste.

Nutritional Information Per Serving:
Calories: 219
Fat: 1.9 g
Saturated Fat: 0.3 g
Calories from Fat: 7.8%
Cholesterol: 0 mg
Protein: 14.4 g
Carbohydrates: 38.4 g
Sugar: 1.9 g
Fiber: 9.9 g
Sodium: 424 mg
Calcium: 176 mg
Iron: 5.7 mg
Vitamin C: 30.8 mg
Beta Carotene: 6207 mcg
Vitamin E: 2.1 mg

Kwick Kale

Simple side dish of boiled kale seasoned with rice vinegar. Quick, easy, and delicious.

Kwick Kale

21-Day Vegan Kickstart

Makes 4 Servings

Stars of the Show:

• 1/2 cup water
• 1 bunch kale (any variety), 6 to 8 cups washed and chopped
• 2 tsp seasoned rice vinegar

And Action:

Heat water in large skillet with a lid. When boiling, add kale. Cover and cook over medium heat until greens are bright green and tender, about 5 minutes. Sprinkle with vinegar and stir to heat. Serve warm.

Nutritional Information Per Serving:

Calories: 35
Fat: 0.4 g
Saturated Fat: 0.1 g
Calories from Fat: 11.6%
Cholesterol: 0 mg
Protein: 2.1 g
Carbohydrates: 7.1 g
Sugar: 1.8 g
Fiber: 2.2 g
Sodium: 66 mg
Calcium: 81 mg
Iron: 1 mg
Vitamin C: 45.6 mg
Beta Carotene: 9084 mcg
Vitamin E: 0.9 mg

Berry Applesauce

Homemade applesauce was a staple in my mama's kitchen. Many nights we would have pork chops with chunky applesauce. Applesauce with breakfast the next morning and then have it packed into our school lunches. This Berry Applesauce can be served hot or cold and makes for a healthy snack, topping for waffles, and even a great choice for those who make their own baby food (omit the cinnamon). Blueberries give this applesauce a deep purple hue and pack a heavy dose of potent cancer fighting antioxidants. Feel free to use whatever berries you have on hand.

Berry Applesauce

21-Day Vegan Kickstart

Makes 4 Servings (Serving size = 1/2 cup)

Stars of the Show:

• 2 cups peeled, cored, and diced apple - I used red delicious apples.
• 2 cups fresh or frozen strawberries, blueberries, or raspberries - I used blueberries.
• 1⁄2 cup frozen apple juice concentrate, thawed
• 1 teaspoon ground cinnamon

And Action:

Combine all of the ingredients in a medium saucepan. Bring to a gentle simmer, cover, and cook over very low heat for about 25 minutes, or until the apples are tender when pierced with a fork. Mash lightly with a potato masher or purée in a food processor, if desired.

Stored in a covered container in the refrigerator, leftover Berry Applesauce will keep for up to 3 days.

Nutritional Information Per Serving:
Calories: 108
Fat: 0.4 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Protein: 0.8 g
Carbohydrates: 26.9 g
Sugar: 20.1 g
Fiber: 2.7 g
Sodium: 11 mg
Calcium: 29 mg
Iron: 0.9 mg
Vitamin C: 49.2 mg
Beta-Carotene: 13 mcg
Vitamin E: 0.4 mg

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Apple Cinnamon Oatmeal

So long packets of apple cinnamon oatmeal. This recipe for Apple Cinnamon Oatmeal is part of the 21 Day Vegan Kickstart . I'm not following this diet but have it bookmarked because I read that with trying to lose the last 10 pounds my body is holding onto I need to switch up my eating and try a more vegetarian approach. Mr. Sideline Chef only eats Apple Cinnamon Oatmeal and remembering that this recipe was on that diet meal plan I decided to give it a try. It was a nice change to plain oatmeal for breakfast. Nice to know that this bowl of oatmeal was creamy and delicious and will be satisfying when I do commit to the eating plan.

Apple Cinnamon Oatmeal

21 Day Vegan Kickstart

Makes 2 Servings (Serving size = 1 cup)

Stars of the Show:

• 1 cup old-fashioned or quick-cooking oats
• 2/3 cup apple juice concentrate - I used Mott's for Tots Apple Juice with 40% Less Sugar.
• 1 1/3 cups water
• 1/2 tsp ground cinnamon
• 1/2 cup raisins or currants (optional) - Raisins are a cringe worthy food to me. I left them out.

And Action:

Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, cover, and cook 3 minutes. Remove from the heat and stir in the raisins, if desired. Let stand 3 minutes before serving.

Nutritional Information: Per 1 cup serving

Calories: 312

Fat: 2.9 g
Saturated Fat: 0.5 g
Calories from Fat: 8.4%
Cholesterol: 0 mg
Protein: 7 g
Carbohydrates: 66 g
Sugar: 32.9 g
Fiber: 4.7 g
Sodium: 29 mg
Calcium: 51 mg
Iron: 2.8 mg
Vitamin C: 2.1 mg
Beta Carotene: 0 mcg
Vitamin E: 0.3 mg