Butter bean dip

butter bean dip

Butter bean dip

This is a great way to use up leftover Butter Beans with Butter & Garlic. Serve it with freshly made bread, rice crackers, pita chips etc.

Ingredients

  • Sauteed butter beans with butter (or rice bran oil) & garlic
  • Natural greek yoghurt
  • Lemon juice (or a pinch or citric acid)
  • Optional: fresh herbs like parsley, chives, coriander.
  • Optional: for a Moroccan style dip: add 1 tsp ground cumin, 1 tsp paprika, and garnish with dukkah.

Note: Most of the ingredients for the dip have already been included when you cooked the beans; the flavour of the dip will be impacted by which optional extras you cooked with the beans (i.e. leek, shallots etc.)

Allergies: gluten free, soy free, egg free, nut free, dairy free*.

Directions

  1. In a bowl, mix natural greek yoghurt with a teaspoon of lemon juice (or a pinch of citric acid).
  2. Mash the beans.
  3. Mix the bean mash into the yoghurt mix.
  4. The dip is tangy with smokey notes. You can adjust the flavour, if desired, by slowly adding any of the following: lemon juice, olive oil, salt, maple syrup, chilli.
    • Just remember that it’s easy to add more of something but much harder to balance if you put too much of something in!
  5. Garnish with fresh herbs and serve with freshly made bread, rice crackers, pita chips etc.

Tip: You can fork mash these for a rustic blend or pop everything in a food processor to get it smooth.

Butter Bean Dip

Butter Bean Dip (rustic blend)

Butter beans (a baked beans alternative)

Butter beans with butter, leek, and garlic

Butter beans with butter, leek, and garlic. Grated parmesan. Choko noodles.

Don’t get me wrong, I loved baked beans as much as the next kiwi kid, but  the reality is that processed foods these days are often packed full of unnecessary sugar and salt. Hopefully Watties have changed their recipe since this damning article in 2009: “Wattie’s baked beans 420g: Although beans are good for you and packed with fibre, a can of baked beans has almost 30g of sugar. This is a low fat product and high in fibre, but does it require 1890mg of salt and 29g of sugar to make it taste good?”

Processed foods can also be a minefield for allergy families! Additionally, the reason for choosing vegetables like garlic, choko (chayote), leeks, and shallots for this recipe is because they’re low in naturally occuring food chemicals like salicylates, amines, and glutamates which is helpful for sensitive systems.

Don’t worry if you don’t have allergies – I’ve seen people post similar recipes simply because they don’t like baked beans or because butter + garlic can make anything awesome!

Tip: This recipe is also the basis of the easy to make Butter bean dip!

Ingredients

  • 400g tin of butter beans (rinse thoroughly)
    • You can substitute different beans according to taste. Like broad beans, these are quite large and hold up well in a wok without a sauce to simmer in.
  • Butter (or neutral oil, like Rice Bran Oil)
  • Garlic (crushed)
    • You can use garlic granules if you don’t have fresh.
  • Optional: leek (thinly sliced) or shallots (finely diced)
  • Optional: parmesan or grated cheese
  • Optional: cooked bacon (finely chopped)
  • Optional: choko (cheyote) as vegetable noodles.

Allergies: gluten free, dairy free*, soy free, egg free, noodle free.

Directions

  1.  Heat a frying pan (or wok) and melt butter. Lightly saute the garlic and any optional extras like leek or shallots.
    • Be careful not to over cook the garlic or you’ll get a distinctly smokey taste! (she says from experience…)
  2. Add the butter beans and cook until soft. You may need to add some extra butter while they are cooking.
  3. Serve topped with parmesan or tasty cheese if desired.

 

Choko noodles

  1. Use a vegetable peeler to remove the skin.
  2. Peel wide strips of the actual vegetable (the length of the choko).
  3. Add some more butter to the pan (after you’ve removed the butter beans) and fry the choko noodles until softened (they should still be slightly firm to the bite; not raw and not falling apart!). They will pick up the remaining garlic from the pan.

 

 

Egg in a hole

dsc_0339

Eggs in a hole. Such an easy recipe but one I’ve only discovered recently.

Ingredients

  • Egg (can be gluten free bread)
  • Butter (or dairy-free spread)
  • Bread
  • Optional: Salt & Pepper to taste. Chopped chives. Grated cheese.

Allergies: soy free, dairy free*, peanut free, tree nut free.

Directions

  1. Butter the bread and cut a rectangular window out of the middle.
  2. Heat frying pan (or skillet) and pop both pieces of bread in butter side down. Add a little butter into the ‘window’ and wait for it melt.
  3. Crack an egg into the ‘window’.
  4. Let it cook until the egg white has firmed up and then flip. Also flip your little cut out bread.
  5. Cook for a bit longer so the egg white is firm (you may want the yolk runny).
  6. Serve with any seasonings that you want. The cut out bit of bread is delicious and crunchy and can also be dipped into runny egg yolk.

 

Potato Latkes

latkes

Potato Latkes

Ingredients

  • Potatoes
    • I use around 450g per batch.
  • 1 small red sweet onion, finely diced.
    • I have used brown onion as well for more of a hashbrown flavour.
  • 2 eggs, beaten.
  • 3T flour
  • Salt & pepper to taste.
  • Oil (or butter) for frying.
  • Toppings: sour cream & apple sauce.

Allergies: soy free, dairy free, gluten free, peanut free, tree nut free.

Directions:

  1. Grate the potato.
    • A food processor is great for this! I have also hand grated. In some countries you can buy bags of frozen pre-shredded potato.
    • Note: if using a food processor for the potato then you can also use it for the onion but remove the potato first.
  2. Squeeze the potato with your hands to remove excess moisture and then pat dry.
  3. Put the potato in a mixing bowl and add onion, eggs, seasonings, and flour. Mixture should be thick and cohesive.
  4. Heat and oil a frying pan and fry batches of potato mix (I use about 2T for each patty).
  5. Fry for several minutes on each side.
  6. Drain on paper towels and serve immediately or keep warm in the oven on an oven tray lined with baking paper.
    • If you want to wait and have everyone eat together then you can brown each side of the latkes on a higher temperature, cook for a slightly shorter time, and then finish them all off in the oven for 5-10 mins.