Staying true to my last post, I’m following up with my promise to share my favourite way to have granola.  For me, this all stemmed from back in the day when I could tolerate goat milk yogurt (I miss those days!), but nevertheless, non-dairy yogurt or simply almond/coconut milk will do just fine.  Two of my favourite non-dairy yogurts are So Delicious Cultured Almond Milk Yogurt and So Delicious Coconut Yogurt.  More recently I also discovered a local brand of organic almond milk yogurt called 'Almond Yoga' from the company Crave Conscious in North Vancouver.  I suggest you experiment and see which you like best!  If you are fine with dairy products, just look for an organic yogurt made with whole milk.

Just in time for the holidays, this recipe features a beautiful medley of Christmas-coloured fruits – mango, kiwi, and pomegranate, the true star (you'll see why later).  While I chose these fruits for their festive colours, they also carry incredible health benefits.  Let's review those first before we get to the recipe!

Mango
Aside from being completely delicious, mangos are a rich source of vitamin A and C, fibre, and a variety of minerals and phytochemicals.  In addition, a study at Oklahoma State University suggested that mango could help reduce body fat and have positive effects on blood glucose and cholesterol levels, demonstrating a similar effect to the drug rosiglitazone (used to lower blood glucose levels).

Kiwi
Kiwis are an incredible source of vitamin C.  With one kiwi containing 120% the recommended daily intake, they contain a higher concentration of vitamin C than oranges!  Kiwis are also an impressive source of fibre and potassium, as well as a variety of flavonoids and carotenoids that offer antioxidant protection.  As a tip, to get the most fibre from your kiwi, leave the peel on.  It might take some getting used to, but if you can get past the fuzzy peel, all the better for meeting your daily fibre requirement!

As a side note, a good rule of thumb is to not peel any fruit or vegetable that you can easily pierce with your fingernail (other examples: apples, cucumbers, potatoes).  On the contrary, do remove the peel of those fruits and vegetables that are not easily penetrable (bananas and oranges are the most common examples here).

Pomegranate
Aside from being rich in potassium, fibre, folic acid and other B vitamins, pomegranates are an outstanding source of antioxidants.  In fact, one study found that pomegranate juice was superior to grape juice and red wine in providing antioxidant protection against free radicals.  Pomegranates offer great cardiovascular benefit, including lowering blood pressure and cholesterol, preventing abnormal clot formation (which can cause heart attacks and stroke), and promoting reversal of atherosclerotic plaque deposition; they are also well-known for their anti-cancer properties.  

The only downside to pomegranates is that they are known for being difficult to de-seed.  Fear no more!  Pomegranates are the true star of this post because I've discovered the most amazing video to share with you:  How to De-Seed a Pomegranate in 10 Seconds Using a Wooden Spoon.  I’ve done it and trust me, it works!  Prepare to be amazed at 3:07.  You won’t be picking apart pomegranates anymore if you follow the simple instructions in the video.  And it’s fun, too!

Alright, I bet you're salivating by now, knowing what a nutritious & antioxidant-rich treat you're in for!  I won't keep you in suspense any longer.  Here's the simple recipe:

Festive Antioxidant Holiday Granola

Ingredients (serves 1):
1/2 mango, diced
1 kiwifruit, diced
3-4 tablespoons pomegranate seeds
1/4-1/3 cup Healthy Maple Granola
Almond or coconut milk (or yogurt, if a thicker consistency is desired)

If using yogurt, put a few large spoonfuls in the bottom of a single-serving sized bowl.  If not using yogurt, skip this step and layer mango and kiwi chunks evenly, then sprinkle pomegranate seeds on top.  It'll be looking beautiful already!  The finishing touch is definitely the granola - sprinkle granola as the final layer, and if you didn't use yogurt, add almond/coconut milk as desired.  Eat the whole thing with a spoon and enjoy!

Next time:  My dad's birthday is coming up this week, and I'm happy to be in the same city as him so I can make him a birthday dessert!  My next post will be a Gluten-Free, Sugar-Free, Grain-Free Apple Pie.  It's a surprise, so don't tell him... Mmmm, I'm excited already!

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Sources:
Ignarro LJ et al. Pomegranate juice protects nitric oxide against oxidative destruction and enhances the biological actions of nitric oxide. Nitric Oxide. 2006 Sep;15(2):93-102.
http://lifehacker.com/5895852/deseed-a-pomegranate-in-10-seconds-using-a-wooden-spoon
http://whfoods.com/genpage.php?tname=foodspice&dbid=41
http://www.drfuhrman.com/library/article19.aspx
http://humansciences.okstate.edu/nsci/index.php/component/content/article/1-latest/56-nsci-research-finds-health-benefits-in-mangos

My apologies, as I'm sure you have noticed, I have neglected my blog for the past few months.  For those who don't know, I have spent the last few years studying naturopathic medicine and this year I finished my program to become a naturopathic doctor!  Between graduation, licensing exams, moving back to the west coast, another exam, and working on getting my BC license, I've had my hands full.  But not to worry - while my hands have been full of books, papers, pens, acupuncture needles, and my stethoscope, they've also been full of plenty of good eats!  Now, while I am waiting for my BC license application to be processed, I figured it's a good time to catch up on sharing some of these good eats with you.

We're definitely in the season for warm breakfast foods, and this breakfast porridge recipe is out of this world.  But first, I have to tell you the story that led me to it!

I finally made my own almond milk, impressed with the result and happy to be able to finally check it off my bucket list.  It was way easier than I thought, and tasted amazing - it really made me wonder what I have been doing this whole time, drinking the store-bought stuff!  The ingredients are pure and simple, free of any added emulsifiers or stabilizers.  Having been dairy-free for years now, I'm always experimenting with new dairy-free products.  Lately, however, there has been some publicity about carrageenan, a food additive highly prevalent in many non-dairy milks and linked to intestinal inflammation and digestive complaints.  It's a tricky one to avoid, since most non-dairy milks do contain carrageenan for its thickening and stabilizing effects.  I have found one brand, Silk, which is carrageenan-free, however it is not organic.  If anyone has found an organic almond milk that does not contain carrageenan, please let me know.  For now, I'll keep alternating between Silk and making my own!

I'm addicted to Angela Liddon's vegan recipe blog, Oh She Glows.  So, it's not surprising to me that her recipe for My Favourite Almond Milk absolutely blew my mind.  It has a very fresh almond taste, with the natural sweetness of dates and flavours of cinnamon and vanilla.  I won't re-post her recipe here, but I highly encourage you to visit her blog and check it out for yourself. 

<-- For the record, here's a close-up of how mine turned out.

Feeling increasingly adventurous these days, I more recently made my own coconut milk, which is possibly even more simple than almond milk!  Less squeezing involved - I used a wire strainer and it worked just fine.  This creamy deliciousness closely rivalled my almond milk, and really it's up to your taste buds which one you prefer.  Here's the recipe:

Homemade Coconut Milk

4 cups hot water (not boiling)
2 cups unsweetened coconut flakes
1 teaspoon vanilla extract

In a blender, combine hot water, coconut flakes and vanilla and blend until smooth.  Filter out remaining chunks of coconut using a wire strainer (you can also use cheesecloth if desired).  Save the coconut pulp for making breakfast porridge (see below).  Drink coconut milk immediately or place in the fridge to enjoy a chilled beverage.

I was so impressed with how the coconut milk turned out, I just had to show you two views.
As you can see, homemade non-dairy milks are pretty easy to make.  Actually, the hardest part for me was figuring out what to do with the leftover pulp afterward.  For inspiration, I did a quick Google search which led me to a multitude of ideas, but the one that most stood out to me was the one that used another ingredient I currently have sitting in my fridge - leftover pumpkin!

Pumpkin Breakfast Porridge.  It makes me feel all warm inside just thinking about it.  As a bonus, not only is it gluten-free and dairy-free, it's Paelo too!  So really, anyone can eat it.. unless you have a nut allergy.  In that case, choose your ingredients accordingly!

The site I found used almond pulp, but since I had just made coconut milk, I decided to use my leftover coconut pulp instead.  Here's the link to the original recipe, and below is my rendition!

Pumpkin Breakfast Porridge

Ingredients (1 serving):
1/2 cup canned pumpkin
2 heaping tablespoons coconut pulp (leftover from coconut milk - see above)
1 tablespoon ground flaxseed
1/3 cup almond milk (coconut milk would work well, too!)
1/4 teaspoon cinnamon
Pinch of sea salt
Pecans, chopped (or other nuts of choice)
Raisins (or other dried fruit of choice)
Additional coconut pulp for sprinkling

In a small pot, combine pumpkin, coconut pulp, ground flaxseed, half the almond milk, sea salt and cinnamon.  Stir continuously as the mixture heats up, and allow to cook for a few minutes.  Add remaining almond milk as desired.

Remove from stove and transfer to a small bowl.  Sprinkle with chopped pecans, raisins, and coconut pulp.  Serve hot and enjoy!

That's all for now - stay tuned until next time for a return to my Healthy Maple Granola, which has gotten such great reviews that I feel inspired to share how I like to use granola as part of a festive holiday breakfast!

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Sources:
http://chriskresser.com/harmful-or-harmless-carrageenan
http://ohsheglows.com/2013/01/24/my-favourite-homemade-almond-milk-step-by-step-photos/
http://www.joyoushealth.ca/blog/2013/09/27/super-simple-homemade-coconut-milk/
http://www.choosingraw.com/almond-and-pumpkin-breakfast-porridge-gluten-free-grain-free-vegan/

Reflecting on my Cavewoman (aka Paleo) Adventure, I'm continuing to follow the principles of the Paleo Diet in an 80/20 fashion, and it seems to be a very sustainable way of eating!  I'm consuming more vegetables and fruits than ever, and with summer's bounty on its way, what could be more exciting?

One recipe that I attempted during my more strict Paleo phase was a recipe for Paleo-nola.  Yes, it is exactly what it sounds like - Paleo granola!  It seemed promising, but I found it to be a bit too heavy for my taste buds.  So, together with my roommate Katie Smith (a fellow ND), we created a granola recipe using rolled oats (read my post about Medicinal Properties of Oats).  We made it a lot less grain-heavy than most granola recipes, while being much richer in nuts & seeds.  If you do the math, it might almost be an 80/20 ratio!  But I'll leave the number crunching for you... I'll crunch the granola.  Here's my new favourite breakfast recipe!

Scarlett & Katie's Amazing Maple Granola

Dry ingredients
1 cup old-fashioned rolled oats
1 cup unsweetened shredded coconut
3/4 cups hazelnuts, chopped
3/4 cups almonds, chopped
3/4 cup sunflower seeds
1/4 cup cashews, chopped
1/2 cup dried cranberries (optional)
2 teaspoons cinnamon
1 teaspoon ginger
¼ teaspoon sea salt

Wet ingredients
1/4 cup coconut oil
1/4 cup maple syrup
3/8 cup Nuts to You almond cashew butter (almond butter is also great!)
1/2 tablespoon pure vanilla extract

Combine all dry ingredients except cranberries in a large mixing bowl.  Melt coconut oil over low heat in a small pot and mix in rest of wet ingredients.  Pour wet ingredients over dry ingredients and mix to combine.

Spread on a large baking sheet and bake in the oven at 250F for 15 minutes; remove and stir, then bake for another 10-20 minutes, or until golden brown.  If adding cranberries, add them in toward the end and allow to bake for only 5 minutes.

Sprinkle generously on a bowl of fresh fruit and serve with almond milk or yogurt.  Store leftovers (if there are any!) in an airtight glass jar and enjoy as a healthy breakfast or snack anytime!

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This recipe was featured as a guest post on the blog of Dinutrition & Fitness Consulting on February 12th, 2014.  Check it out!

Although it usually takes an extreme diet to severely affect your metabolism, I have heard of some people feeling unwell while following this diet because they weren't consuming enough carbohydrates.  Remembering my colleague's promise that this is not a low-carb diet if done properly, and also wanting to prevent hypoglycemia, I loaded up on root vegetables at dinner tonight.

The first half of the day's meals weren't too remarkable, aside from adding shredded coconut and sunflower seeds to my mixed fruit at breakfast, and as promised, leftover frittata for lunch - see yesterday's post for the recipe!

Then, working in my office toward the end of a long day, my body was asking for an early dinner (5pm is early for me!).  Although my original goal was to do all this Paleo cooking myself, as a busy clinic intern, you often have to adapt.  So, the special in our delicious CCNM cafeteria today?  'Gourmet Poutine'; which isn't really poutine at all, but rather a hearty and nutritious dish of roasted yams, sweet potatoes and beets, spinach, mushrooms, onions, salsa, homemade hot sauce, vegan gravy and a side of kale salad - I can feel my salivary glands perking up at the sheer memory of it!

This dish is a perfect example of how to follow the Paleo Diet while ensuring you are consuming sufficient carbohydrates.  Root vegetables such as the ones featured in this dish are rich in complex (slow-digesting) carbohydrates as well as high quality fibre.  Yams and sweet potatoes have the added bonus of being rich sources of beta-carotene (plant source of vitamin A), while beets earn their nutritional stars from pigments called betalains, which give them their deep red colour.  Betalains are known for their antioxidant, anti-inflammatory, and liver detoxification properties.  Turnip, rutabaga, parsnips, radishes, celeriac and all varieties of squash are additional sources of paleo-friendly carbohydrates.

I had to share this picture because it made me laugh - the compostable to-go container is nearly the same size and shape as my MacBook.  Yes, I admit that I was multitasking over dinner; not the best habit, but at least I had carbohydrates to fuel my brain!

Until next time, stay tuned for the next chapter in my cavewoman adventure!

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Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49
http://www.drweil.com/drw/u/RCP00221/roasted-root-vegetables.html

Chocolate is everywhere at Christmastime!  And while pure cacao most definitely has health benefits, it is easy to be led astray with the simplified notion that 'chocolate is good for you'.  What is important to understand is that while consuming pure dark chocolate (minimum 70% cacao) confers many health benefits, there are also many sugar and fat-laden chocolate treats on the market that do not have the same effect.

Let's begin by understanding the art of chocolate-making.  Chocolate is made from cacao beans, which are crushed and mixed with other ingredients such as cacao butter, sugar, milk and vanilla to improve the texture and taste.  Varying amounts of these ingredients is what results in different percentages of cacao in the finished product.  Milk chocolate is typically a lower percentage of cacao and contains more sugar and milk, while dark chocolate traditionally contains less sugar and no milk at all.  On the other hand, white chocolate contains none of the cacao solids, only the cacao butter.  The higher the percentage of cacao, the richer and less sweet chocolate tends to be.

As you can probably imagine, the health benefits of chocolate do not come from the added milk or sugar, but rather the cacao solids, the amount of which is represented by the percentage of cacao in the finished product.  Cacao is best known for its beneficial effects on cardiovascular health, due to the antioxidant flavonoids it contains.  Flavonoids are compounds present in plant foods, and have been linked to reduced risk of chronic diseases such as cancer, stroke and coronary heart disease.  In terms of cardiovascular health, favourable actions include:

• Increase in HDL 'good' cholesterol
• Decrease in LDL 'bad' cholesterol
• Inhibition of oxidation of LDL cholesterol by free radicals, thereby prevention of atherosclerosis (plaque formation inside arteries)
• Regulation of inflammatory and immune processes in blood vessel walls
• Regulation of vascular tone (blood vessel constriction), a factor in high blood pressure

If you are looking for a healthy homemade chocolate recipe this Christmas, my Chocolate Bliss Wedges have been a hit with everyone I've sampled them on so far.  You can put your own twist on them by using any combination of dried fruit & nuts that strikes your fancy.  Be  creative and have fun with it!

Chocolate Bliss Wedges

¼ cup coconut oil, melted (see my earlier post on the health benefits of coconuts)
¼ cup maple syrup
¼ cup cocoa powder
Crushed walnuts
Raisins
Unsweetened coconut, if desired
Vanilla bean (scraped from inside of vanilla bean, not liquid extract) or vanilla powder

Mix all ingredients together, adding the desired amounts of walnuts and raisins to hold the mixture together.  Freeze for 15 minutes, then cut into wedges and enjoy!  Store in the refrigerator for up to one week.

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Sources:
http://sta.uwi.edu/cru/Healthbenefits.asp
http://www.eufic.org/article/en/artid/health-benefits-cocoa-flavanoids/
http://www.flickr.com/photos/19998197@N00/3238445535/
http://www.flickr.com/photos/blakekirkland/5484215198/sizes/m/in/photostream/

It's pretty easy to go coo coo over something as delicious as coconut.  Especially now that so much research is coming out about coconut's health benefits, it seems to be appearing everywhere.  No longer only in traditional Thai and South Indian cuisine, coconut is increasing in popularity as a staple in many non-dairy alternatives for milk, yogurt and butter.

For years, coconuts were demonized for their high saturated fat content.  Recently, however, researchers have discovered that the saturated fats present in coconut are unlike those in animal products.  The difference lies in the type of fatty acids they contain; coconuts contain a unique type of fatty acids called 'medium chain triglycerides' (MCTs).  MCTs are quite different from long chain fatty acids (LCFAs), which are abundant in animal products, and have more beneficial effects on the body.  MCTs are metabolized differently in that they bypass the usual digestive processes and are sent directly to the liver.  MCTs are then immediately used for energy, rather than being stored as fat, and are therefore seen to boost metabolism and assist with weight loss.  In addition, MCTs do not negatively affect cholesterol levels like LCFAs can, making them a healthy fat for those concerned about atherosclerosis and heart disease.

Aside from being a healthy source of fat, coconut are delicious too!  Normally, I go for chocolate desserts, but today, a friend of mine made one of the most delicious desserts I've ever tasted, and it didn't contain a trace of chocolate.  This time, the key ingredient was coconut, and when I got home, I was inspired to re-create her masterpiece.

Coconut Crack Bars

Ingredients:
1 cup unsweetened shredded coconut
1/4 cup maple syrup
2 Tablespoons coconut oil (melted to liquid)
1/2 teaspoon vanilla extract


Combine all ingredients and mix - I used my trusty Magic Bullet, but a food processor or even mixing by hand would work just fine.  Transfer mixture to a small pan or container and press to form an even layer.  Refrigerate for one hour before cutting, or put in the freezer for 15 minutes if you can't wait that long!

I recommend enjoying these with a cup of tea or beverage of your choice, as they are very rich on their own.  And as a warning, they are called 'crack' bars for a reason... you might not be able to stop at just one!

¡Buen provecho!

Eating on the go is an inevitable part of a busy lifestyle, but doing so healthily shouldn’t be impossible!  That’s why my mom and I came up with this healthy breakfast recipe back when I was in high school, so I could continue to eat well amidst my busy schedule of school, dance, and commuting between the two.  We called them ‘Breakfast Cookies’, as they are essentially the contents of a bowl of oatmeal in cookie form, for a quick and easy breakfast!  Unlike a traditional ‘cookie’, however, they are free from any added sugar or fat; their natural sweetness comes from raisins and spices, and their moisture comes from applesauce.

This recipe features oats, which have medicinal properties as a food as well as in their botanical form.  When consumed as a food, oats are rich in fibre, manganese, selenium, phosphorus, magnesium, and zinc.  They are useful in balancing blood glucose levels, decreasing the risk of Type 2 Diabetes, lowering cholesterol levels, and overall improving cardiovascular health.

Botanically known as Avena sativa, oats are a true nutritive for the nervous system.  When given as a botanical tincture, oats have mild anti-depressant properties, and are also indicated for nervous exhaustion, anxiety and insomnia.

This recipe features oats, which have medicinal properties as a food as well as in their botanical form.  When consumed as a food, oats are rich in fibre, manganese, selenium, phosphorus, magnesium, and zinc.  They are useful in balancing blood glucose levels, decreasing the risk of Type 2 Diabetes, lowering cholesterol levels, and overall improving cardiovascular health.

Botanically known as Avena sativa, oats are a true nutritive for the nervous system.  When given as a botanical tincture, oats have mild anti-depressant properties, and are also indicated for nervous exhaustion, anxiety and insomnia.

Oats are also extremely nourishing and moisturizing to the skin when applied topically, and can be used for many conditions including inflammation, eczema, acne, dry and irritated skin.  My favourite is an oatmeal face mask: simply grind a couple tablespoons of oats in the blender and mix in a small bowl with enough warm water to form a thin paste.  Massage gently into skin and allow to dry.  Rinse off after 20-30 minutes.

But since eating oats is the most fun, see the recipe below!

Scarlett’s Breakfast Cookies

First, preheat the oven to 350°F.  Then, mix together in a large bowl:

1 1/3 cups of whole rolled oats
2/3 cup rolled oats, ground into flour in the blender
½ cup raisins (or other dried fruit)
2/3 cup walnuts (or other nuts/seeds)
¼ cup unsweetened shredded coconut (optional)
1 ½ cups applesauce
¾ tsp baking soda
1 tsp cinnamon
½ tsp ginger
¼ tsp nutmeg
¼ tsp allspice
1/8 tsp cloves

Cover a baking sheet with parchment paper and place cookie batter in small flattened mounds, an inch or so apart, to make 18 cookies.  Bake for 15-17 minutes, then allow to cool on a wire rack.  These cookies can be eaten immediately, or stored in the fridge for up to a week.  Enjoy for breakfast or as a snack anytime!

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Sources:
http://www.flickr.com/photos/mhall209/2530281404/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

To put theory to practice, here's my straightforward and delicious recipe for dahl.  It features red lentils, a small quick-cooking legume that softens and forms a thick stew-like mixture when combined with vegetables and spices.  Red lentils are a rich source of protein, fibre, B vitamins such as folate and thiamin, and minerals such as iron, molybdenum, manganese, phosphorus, potassium and copper.  When combined with a grain such as quinoa or rice, this combination forms a complete protein source.

This recipe also features turmeric (Curcuma longa), a relative of ginger that is widely recognized for its anti-inflammatory properties. 

Turmeric is associated with a myriad of health benefits, including protection against liver damage, anti-cancer effects, and reduction of inflammation in arthritis.  Dr Andrew Weil, MD, founder and director of the Arizona Center for Integrative Medicine, is a proponent of using turmeric abundantly in cooking.  He also points out the research showing that turmeric is much better absorbed when combined with black pepper.  For the recipe below, at least 1-2 tsp of turmeric and 1-2 tsp of freshly ground pepper is recommended.  The rest of the spices can be added to taste.  Enjoy!

Scarlett's Spicy Dahl

Bring to a boil 1 cup red lentils and 3 cups water, then reduce heat to simmer.  Stir occasionally – they’ll thicken up as they cook. In a separate pot, bring to a boil 1 cup quinoa and 2 ½ cups water, then reduce heat to simmer.

In a frying pan, sauté a variety of vegetables in olive oil or coconut oil: Onions, red pepper, green pepper, leeks (the green and white parts!), zucchini, green peas, celery, garlic

Then add spices to taste:
Turmeric (1-2 tsp)
Cayenne
Coriander
Chili pepper flakes
Cumin (ground and whole seeds)
Salt
Pepper (1-2 tsp; freshly ground is best)

Once the lentils have thickened up, add the veggies to the lentils and see how it tastes.  At this point, you can definitely add more spices – I also like to add a little more olive oil at the end for more flavour.
Serve dahl over a bed of quinoa (or rice!)

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Sources:
http://www.huffingtonpost.com/andrew-weil-md/turmeric-health-have-a-happy-new-year_b_798328.html
http://whfoods.org/genpage.php?tname=foodspice&dbid=52
http://www.flickr.com/photos/fotoosvanrobin/3825527595/

As promised, in an effort to decrease consumption of canned foods (see my previous post on BPA in Canned Food), this week I'll give some guidance on how to cook beans from scratch!

The First Step - Measuring
Dried beans yield approximately 3 times the amount once cooked.  So, 1 cup of dried beans = 3 cups cooked beans.

The Next Step - Soaking
After rinsing, soak beans overnight in a glass jar containing 3 times their volume of cold water.  In the morning, drain the beans and put them in your favourite cooking pot with the same amount of fresh water.

The Next Next Step - Cooking
Choose your favourite bean from the chart below to determine their cooking time.  Bring water and beans to a boil, then reduce to a simmer.  Allow to cook until soft and easily mashed, then drain the beans.

The Final Step - Eating
From hearty chili to summer bean salad, there are countless ways to enjoy cooked beans!  In my next post, I'll share with you one of my favourite original recipes using red lentils:  Scarlett's Spicy Dahl

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Sources:
http://whatscookingamerica.net/Vegetables/driedbeantip.htm
http://www.flickr.com/photos/sifu_renka/3982690279/