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Table Settings: Sur La Table)
often, the benefits of healthy foods are overwhelmed by the unhealthy
ingredients that are added to them in the course of meal preparation.
Incorporating fatty meats into cooked beans is one example of this
nutritionally unsound practice. And it really is unnecessary! Hearty
legumes are delicious in their own rite, and equally wholesome and
flavorful when prepared with enlightened alternative ingredients.
beans are an easy choice to bring along for any pot luck, and our
healthy rendition of this popular dish is created with unique tropical
notes!. Our Hawaiian "Unbaked" Beans are delicious, accented
by diced Yves Veggie Canadian Bacon which really is a product of
Canada. Salt free Eden Pinto beans are the foundation of this hearty
dish that uses a sea vegetable called kombu for flavoring.
makes Worcestershire sauce vegetarian? Perhaps you didn't know that
traditional worcestershire sauce is made with anchovies. Here we
use a Worcestershire sauce that is made every bit as flavorful without
adding animal products. Crushed pineapple and Mirin, a sweet sake
cooking wine, provide a nice balance to this delightful dish.
Hawaiian Unbaked Beans
(Reprinted with permission, The Enlightened
Kitchen, John Wiley & Sons, Inc.©Marie Oser 2002)
teaspoons olive oil
teaspoon crushed red pepper
cloves garlic, minced
stalk celery, sliced
cup sliced scallions
(6 ounce package) veggie Canadian bacon, diced
2/3 cups shredded carrots
(15 ounce cans) pinto beans
(14 1/2 ounce can) Mexican stewed tomatoes
(8 ounce can ) crushed pineapple, packed in juice
Tablespoon Dijon mustard
teaspoon vegetarian Worcestershire sauce
teaspoon dried chives
teaspoon dried cilantro
Tablespoons nutritional yeasts
oil and crushed pepper in an electric frying pan or dutch oven,
over medium high heat, for 1 minute. Add garlic, celery, scallions,
and bacon. Saute for 3 minutes. Add carrots and cook for 2 minutes,
and add Mirin. Cook mixture for 5 minutes and add beans, tomatoes,
and pineapple. Reduce heat to medium low and add mustard, Worcestershire
sauce, chives, cilantro, and yeast. Cook for 10 to 15 minutes,
Enlightened Hawaiian "Unbaked"
Analysis: per 2 cup serving
Protein 14 g, Carbohydrate 25.g, Fiber 8g, Fat 1 g, Cholesterol
0 mg, Calcium 73 mg, Sodium 359 mg
from Protein: 35% from Carbohydrate: 58% from Fat: 7%
Traditional Hawaiian Beans
Analysis: per 2 cup serving
Protein 17 g, Carbohydrate 33.g, Fiber 7g, Fat 13 g, Cholesterol
35mg, Calcium 114 mg, Sodium 1268 mg
from Protein: 22% from Carbohydrate: 42% from Fat: 36%
Ingredients of Note
Veggie Canadian Bacon - A very authentic, wholesome alternative,
very close to traditional Canadian bacon or ham in both appearance,
aroma, and flavor. It is made with soy protein and wheat gluten
and can be enjoyed right out of the package
in sandwiches or salads.
Mirin - Lower in alcohol than Japanese Sake, Mirin is a sweet rice wine
used in cooking. available at health food stores.
Beans - A medium oval shaped brown legume that has an earthy
flavor and powdery texture. Widely available and most often used
in refried bean recipes
Sauce, Vegetarian - A condiment with all of the zest and flavor
without anchovies or any artificial ingredients. Available at health
food stores from The Wizard or Robbies.
Nutritional Yeast - These
delicious flakes add a rich, cheese-like flavor, and creaminess
and are very high in protein and B vitamins. Do not confuse nutritional
yeast with either brewers yeast, which has a characteristically
bitter taste, or bakers yeast which is used to leaven baked goods.