Sugars and Sweeteners: Everything You Ever Wanted to Know, but Were Afraid to Ask

Sugar! Sugar! Da da da da da da... Photo source Wikipedia, used under creative commons

Sugars and Sweeteners: 

Everything You Ever Wanted to Know, but Were Afraid to Ask

Many people have a sweet tooth and the kitchen pixies are definitely among them! But what effect do different sugars have on our bodies and what is the best way to get a sweet fix without damaging our health?

 

Black Bean Dip

Pictured in the bottom left corner along with our other fabulous bean dip recipes!

Black Bean Dip

Servings: Makes about 3 cups

Ingredients

• 1 Tablespoon vegetable oil or extra virgin olive oil
• 2 small yellow onions, chopped
• 4 cloves garlic, minced
• 2 red chilies seeded and chopped*, substitution: jalapeño peppers,
• 3 cups cooked black beans or 2 x (15.5 ounce) cans black beans, rinsed and drained
• 1 teaspoons salt
• 1/2 teaspoon ground cumin
• 2 tablespoons fresh lime juice, more if desired
• 3 tablespoons water
• Few sprigs fresh chopped cilantro (to taste), plus more for garnish (optional)

Directions

1. If starting with dried beans, soak and cook 1 cup black beans to yield 3 cups cooked.
2. Heat the olive oil over medium heat in a small saucepan. Add the onions, garlic and jalapeño peppers and cook, stirring occasionally, until very soft, about ten minutes. Do not brown.
3. Transfer the cooked onion mixture to a blender or food processor and add the black beans, salt, cumin, lime juice, water and cilantro. Blend until smooth. If the dip is too thick, add more water or lime juice, little by little, to thin it out.
4. Taste and adjust seasoning, then transfer to a serving bowl. Serve warm, cold or room temperature with tortilla chips.

Adapted from a recipe by Jennifer Segal Once Upon A Chef

Pictured in the lower right corner along with our other fabulous bean dip recipes!

Creamy Red Lentil and Sundried Tomato Dip

Ingredients

• ½ cup (125 mL) dry red lentils
• 1 Tbsp (15 mL) canola oil
• 2 garlic cloves, crushed and minced
• 1-8 oz (250 g) package cream cheese
• 1/2 cup (60 mL) oil packed sun-dried tomatoes, chopped
• 2 tsp (10 mL) lemon juice
• ¼ tsp (1 mL) “Salisbury Fair” blend or dried thyme
• ¼ tsp (1 mL) salt

Directions

1. In a small saucepan, cover the lentils with water by an inch or two, bring to a boil and simmer until soft, about 15 minutes. Drain well.
2. Heat a skillet over low to medium heat, then add the oil and garlic and cook for about a minute (don’t let the garlic brown).
3. Add the drained lentils, the cream cheese, tomatoes, lemon juice, thyme and salt. Break up the cream cheese into pieces with a spoon, and heat until the cheese is melted and everything is well combined.
4. Transfer to a serving bowl, and serve with pita, bread sticks, and/or cut vegetables alongside for scooping up the warm dip.
5. Makes about 2 cups, serving 4-6 as an appetizer. Can be made a day or two ahead and kept in the fridge, then reheated just before serving.

Servings:4-6

Taken from: Lentils.ca

Southern Indian White Bean Dip

Pictured in the top right along with other fabulous dip recipes!

Southern Indian White Bean Dip

Makes 3 cups

Ingredients:

• 3 cups cooked white navy beans or cannelini beans (or 2 x 15 oz cans)
• 1/2 cup sour cream or Greek yoghurt
• 1 tablespoon ghee (clarified butter) or vegetable oil **
• 1 tablespoon urad dal (also known as black lentils or Beluga lentils) **
• 1 teaspoon black mustard seeds **
• 1 dried red chili (or 1/4 teaspoon red pepper flakes)
• 1/2 teaspoon salt (only if using unsalted beans)

Directions

1. Drain and rinse the beans if using canned beans. If starting with dry beans, soak and cook 1 cup to yield 3 cups cooked.
2. Add to the bowl of a food processor along with the yogurt (and salt, if using) and process until very smooth.
3. In a small covered saucepan, heat the oil over medium heat until shimmering. Add the urad dal and cook until lightly browned, about 2 minutes.
4. Add the mustard seeds and cover the pan. The seeds will start to pop after about 30 seconds. Let the seeds pop for another 5 seconds and then remove the pan from the heat.
5. Crush the chili pepper and add to the pan. Swirl the pan to gently roast the pepper.
6. Pour the mixture into the bowl of the food processor. Pulse a few times to combine.
7. Dip can be stored in the refrigerator for up to two weeks; bring to room temperature (or heat on low power in the microwave) before serving.

** Ghee (clarified butter), urad dal and black mustard seeds are all available in stores that sell Indian groceries.

Adapted from http://food52.com/recipes/print/8887

Black Lentil Dip

Pictured in the top centre and top left along with other fabulous dip recipes!

Black Lentil Dip

Ingredients

• 1 Tablespoon lemon juice
• 1 Tablespoon lime juice
• 2 cups cooked black lentils (also called beluga lentils or urad dal)
• 1 teaspoon sea salt
• 1-½ teaspoon Fajita Seasoning ** see below
• ¼ cups Plain Greek Yogurt (optional)
• Few springs cilantro (optional)

Directions

Put the lemon juice, lime juice, lentils, salt, fajita seasoning and cilantro, Greek yogurt (optional) into your blender or food processor. Put the lid on. Blend for 1-2 minutes or until smooth consistency is reached.

Keeps in the refrigerator 3-4 days. Allow to come to room temperature before serving.

*If you do not have cooked lentils on hand: Sort 1 cup of uncooked lentils, taking out any bits of soil or rock. Put uncooked lentils in a pot with 1 1/2 cups of water. Bring to a boil, then reduce the heat and let simmer for about 45 minutes. Drain and rinse. Let lentils cool to room temperature before making the lentil dip.

Fajita Seasoning

Ingredients

• 1 tablespoon cornstarch
• 2 teaspoons chili powder
• 1 teaspoon salt
• 1 teaspoon paprika
• 1/2 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon cumin

Directions

1. Combine all ingredients in a small bowl.
2. Use as needed in recipes calling for fajita or taco seasoning.

Baked Pumpkin Oatmeal

Baked Pumpkin Oatmeal 

Yield: 9 servings

Prep Time: 10 min

Cook Time: 60 min 

Ingredients:

3 cups old-fashioned rolled oats – not instant
1/4 cup brown sugar, packed
1/2 cup raisins or dried cherries, dried cranberries, etc (Optional)
1 teaspoon ground cinnamon
1/2 teaspoon pumpkin pie spice**
1/2 teaspoon salt
1 cup unsweetened pumpkin puree (not pie filling)
3 cups milk or soy milk
3 large eggs, lightly beaten
2 teaspoons vanilla extract or rum extract or other flavouring

** See our Pumpkin Pie Spice recipe if you don’t have this seasoning in your cupboard.

Directions:

1. Preheat oven to 350 degrees F. Spray 8x8 baking dish with non-stick spray or rub sides and bottom with a paper towel and a small amount of vegetable oil.

2. In a medium bowl, combine oats, sugar, raisins, spices, and salt. 

3. In a separate bowl, whisk together pumpkin puree, milk, eggs and vanilla extract. Add liquid ingredients to dry ingredients; whisk until combined. Pour into prepared dish.

3. Bake 50-55 minutes until the oatmeal feels set and firm. Insert a toothpick into the centre and if it comes out clean, the cake is done. 

4. Let cool and cut into 9 pieces.

Mexican Spice mix for Fajitas or Tacos

The Kitchen Pixies discourage the use of packaged seasoning mixes because they are quite expensive compared to the few pennies worth of ingredients in them. Additionally, making your own allows you to control salt and other additives your family may not want to eat. 

Mexican Spice Mix
(Yield: approximately 5-1/2 tablespoons) 

Approximately 2 tablespoons equals 1 store-bought seasoning packet. 
 

Ingredients

• 2 tablespoon cornstarch
• 4 teaspoons chili powder
• 1 teaspoon salt
• 2 teaspoon paprika
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon cayenne pepper
• 1 teaspoon cumin

Directions

1. Combine all ingredients in a small bowl.
2. Use as needed in recipes calling for fajita or taco seasoning.
3. Store in an air-tight container.