Bean Salad (healthy)

 

Ingredients

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Salad:

• 1 can (15-oz.) garbanzo beans, rinsed and drained
• 1 can (15-oz.) butter beans, rinsed and drained (cooked fresh beans may be substituted)
• 1 can (15-oz.) dark red kidney beans, rinsed and drained
• 1/2 small red onion, finely chopped
• 1 celery stalk, finely chopped
• 2-4 garlic cloves, minced
• 1/2-1 cup fresh parsley, chopped fine
• 1/4 cup basil, chopped fine
• 1 Tbsp. fresh rosemary, chopped fine
• 2 tomatoes, diced

Dressing:

• 3 Tbsp. extra virgin olive oil
• 1 Tbsp. vinegar (either white wine or apple cider work well)
• Juice of one lemon
• dried Italian seasoning
• 1/2 Tbsp. Salt and freshly ground pepper, to taste

Makes 8 servings. Per serving: 210 calories, 6 g total fat (1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 31 g carbohydrates, 9 g protein, 7 g dietary fiber, 100 mg sodium, 4 g sugar, 0 g added sugar.

Directions

1. In large bowl, add beans. Mix in onion, celery, garlic, parsley, basil and rosemary, adding tomatoes last to keep them from unnecessarily breaking apart.
2. In separate mixing bowl, whisk together dressing ingredients. Add dressing to beans and toss gently to coat.
3. Chill for at least an hour to allow beans to absorb flavor. Re-toss gently and serve.

Notes

1. 1 Tbsp. dried basil may be substituted for the basil.

Einkorn Poppy Seed Muffins

 For 12 muffins:

• 2 cups (240g) all-purpose einkorn flour

• ½ cup (125g) sourdough discard (room temperature)

• ⅓–½ cup honey or sugar (honey pairs well with einkorn's flavor)

• Zest and juice of 1–2 lemons (about 2 tbsp juice)

• 1–2 tbsp poppy seeds

• ½ cup yogurt, sour cream, or ricotta (for moisture)

• 1–2 eggs

• ¼–⅓ cup melted butter or oil

• ½ tsp baking soda, 1 tsp baking powder, ¼ tsp salt

• Optional: ¼ cup milk if batter is too thick

Lemon glaze: 1 cup powdered sugar + 1–2 tbsp lemon juice

Steps

1. Preheat oven to 350–400°F (175–205°C) and line a 12-cup muffin tin. Whisk dry ingredients (einkorn flour, leaveners, salt, poppy seeds) in one bowl.

2. Mix wet ingredients (sourdough discard, sweetener, eggs, fat, yogurt, lemon zest/juice, vanilla) until smooth—beat vigorously for 1–2 minutes to develop structure with einkorn.

3. Fold wet into dry just until combined (thick batter is normal; avoid overmixing einkorn). Rest 30 minutes or overnight in fridge for better flavor and rise from sourdough.

4. Scoop into tins (use ice cream scoop for even portions). Bake 18–25 minutes until toothpick-clean and golden. Cool before glazing.

Tips

Einkorn absorbs less liquid than modern flour, so expect a denser, tender crumb—add milk if needed. For gluten-free alignment (per your interests), confirm pure einkorn suits your needs; active discard boosts rise over cold. Glaze adds sweetness to balance sourdough's tang. Store 3–5 days or freeze.