Organic White Bean Dip March 5, 2012

Filed under: Starters & Sides — s mcdowall @ 5:58 pm
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Easy easy easy.  Yummy yummy yummy.  I don’t think this dip really needs much more explaining than that.




2-3 cups of dried white navy beans (I used organic)

1-2 tsp sea salt

1-2 tsp minced organic garlic

2 TBSP organic extra virgin olive oil

Pepper, to taste




1) Place dried beans in a large bowl and fill with water – sprinkle with a small dash of salt and soak overnight.

2) Drain beans and place in large pot along with 1 tsp of salt, place on high heat and bring to boil.

3) Boil beans for 1-2 hours until tender.

4) Place boiled beans in food processor along with minced garlic, olive oil and 2-3 TBSP of boiling water and combine thoroughly.

5) Taste and season accordingly – add more water from boiling pot if dip is too lumpy (should be nice and smooth but not runny).

6) Chill for an hour or more and serve with fresh veggies or your fave crusty bread.


NOTE – you could substitute any dried bean really, if your preference isn’t navy beans.  Add in some tahini if using chickpeas.




Mintata-Frittata August 20, 2008

Filed under: Starters & Sides,Veggie Mains — s mcdowall @ 4:21 pm
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The frittata offers a quick and savory solution for those times when you are in a crunch and need a boost of protein (or those times when you only have cheese and eggs in the fridge – which seems to happen to me a bunch).  Combined with arefreshing hint of mint, this frittata provides a nice dose of omega-3s, vitamins A and D, and calcium.  You can swap the peas for asparagus tips, and can use fresh or frozen (cook the fresh first).  For a sweeter take use the peas – for something a little more savory use the asparagus.


2 tablespoons olive oil
1 leek stalk (light part only), sliced thin
1/2 cup frozen peas (OR frozen asparagus tips if they’re handier)
6 large organic eggs
1 small bunch fresh mint (stems removed, torn or cut into small pieces)
salt and pepper to taste
2 ounces ricotta OR goat cheese OR feta, crumbled


1) Preheat oven to 425°F and heat oil in large ovenproof pan on medium heat – sauté leek until soft, then add peas and cook for 2 to 3 min more.

2) In a medium bowl, beat eggs with 1 tbsp water, then add eggs along with half the mint to the pan.

3) Season with salt and pepper, and cook, lifting edges with spatula to allow uncooked eggs to flow to bottom.

4) When the frittata is partly cooked (7 to 10 minutes), sprinkle on cheese and transfer pan to the oven – bake until puffed and golden (about 8 to 10 minutes).

5) Remove from oven and allow to cool slightly, then garnish with remaining mint and serve.


You can experiment till the cows come home with frittatas!  Nice additions are caramelized onions or shallots, chives, sharp cheddar cheese or any veggie mix.