Irish Stew

Irish Stew

IRISH STEW:  This dish is simple yet hearty. It requires the sacrifice of a good stout such as Guinness but it is well worth it in the end. We serve with Irish soda bread and homemade apple butter. Turn on some Irish tunes and you’d think you’re in Dublin.

Serves: 4 || Prep Time: 30 minutes || Cook Time: 60-90 minutes (stove top) or 5 minutes medium pressure (pressure cooker)

1 bottle 11.2 fl oz Guinness Stout
1 cup water
1 cup vegetable stock
2 onions or leeks, coarsely chopped
4 stalks celery, sliced
6 carrots cut into 1″ chunks
6 yellow potatoes, do not peel, cut into large chunks
4 cloves garlic, sliced thin
2 (14 1/2-ounce) cans black beans, low sodium, include brine
1 tablespoon parsley flakes or fresh
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
Optional:  If needed, use flour to thicken (make a roux by mixing a bit of the stew broth and a few tablespoons of flour – add the roux to the pot of stew and wait about 10 minutes to thicken).

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Stove Top:  Prepare all vegetables. Place all ingredients into a soup pot, stir and cover. Simmer on medium heat for 60-90 minutes until vegetables have softened.  If the stew needs to be thickened, for desired consistency, add flour  by the tablespoon to a small about of stew broth, stir, add roux to the pot.

Pressure Cooker:  Prepare all vegetables. Place all ingredients into a 5 quart pressure cooker. Cook on medium pressure for 5 minutes, take cooker off the hot burner and let rest until pressure is released. The stew will likely need to be thickened. Make a roux  by adding a few tablespoons of flour to a small amount of stew broth, stir, add this roux to the pressure cooker and wait about 10 minutes for stew thicken.
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Whole wheat soda bread is a nice companion.

Irish Stew with Soda Bread
Irish Stew with Soda Bread

Nutrition Facts
Calories 480  Calories from Fat 1, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 446mg, Total Carbohydrate 90g, Fiber 22g, Sugars 4g, Protein 22g


This is one of Tom’s favorites and we love the leftovers even better than the first plating.

 

 

How to Make Nicely-Shaped Veggie Burgers

When people see my veggie burgers inevitably they mention how nicely shaped the burgers are and they want to know how to make similarly shaped burgers. Somewhere along the line, I forget where,  I learned the following method which I’m showing pictorially. I know, it would be nice if Tom made a video but time is running short here and editing Tom’s videos is very time consuming. So this is what you get tonight…

VEGGIE BURGERS: Baked veggie burgers, ready to eat or freeze!
VEGGIE BURGERS: Baked veggie burgers, ready to eat or freeze!

My tips to make a nicely shaped veggie burger:  After mixing the ingredients, roughly divide the mix into similar sizes depending on the number of burgers you’re making. For each burger, roll the mix around and around in the palms of your hands, shape doesn’t have to be perfect. 

The next steps are shown and explained in these images and captions:

MAKING BUCKWHEAT GROATS and BLACK BEAN BURGER #1
MAKING BUCKWHEAT GROATS and BLACK BEAN BURGER #1: With the palm of your hands, roll the burger mix into a round shape. Then flatten a bit in the palms of your hands. Next and very important, use your thumbs to flatten out the outside edges of the burger by moving the burger around in a circular motions, around and around, until the edges are smooth.
MAKING BUCKWHEAT GROATS and BLACK BEAN BURGER #2
MAKING BUCKWHEAT GROATS and BLACK BEAN BURGER #2: Set the edge of the burger on the Silpat or parchment paper.
MAKING BUCKWHEAT GROATS and BLACK BEAN BURGER #3
MAKING BUCKWHEAT GROATS and BLACK BEAN BURGER #3: For this step, roll the edge of the burger back and forth on the Silpat until the edge is flat and smooth.
MAKING BUCKWHEAT GROATS and BLACK BEAN BURGER #4: This step is the last step – flattening. With your finger tips, mash the burger to make it the thickness that you like. 

That’s IT, easy!

You can use this method on any of our burger recipes. CoachBJ’s delicious whole food, plant-based burgers are created to be firm, keep their shape after baking and they don’t fall apart! Today we made Buckwheat Groats and Black Bean Burgers from my EASY MEALS eCookbook.

  

ENJOY Cooking Whole Food, Plant-Based EASY MEALS with Coach BJ

MARINARA SAUCE

 

NEW! Delicious EASY MEALS made from Whole Food, Plant-Based ingredients. Quick, easy-to-make recipes are offered by food coach – COACH BJ. My mission is to help you to make meals to fit into your tight schedule.  I hope to make your journey easier as you join my team by cooking these delicious nutrient packed recipes.

The 31 EASY MEAL recipes are beautifully presented with a total of 30 attractively photographed images. Recipes include African Style Chick Peas with Freekeh, Angel Hair Pasta and Spinach with Pesto, Baked Beans with Barley and Cabbage, Black Bean Soup, Chili, Marinara Sauce, Pasta Primavera, Polenta with Sauce and Veggies, Roasted Cauliflower and Pasta, Sloppy Joe Lentils  and more – all with a healthy twist. Let’s get back to basics and stay healthy by cooking vegan dishes without adding oil, see how to use less processed foods, enjoy low salt options and cut down on added sugar. Enjoy delicious Plant-Based Recipes to put you at the top of your game! Coach BJ’s recipes are made with the home cook in mind. Nutritional facts are listed. By joining Coach BJ’s team, we can help you reach your healthy eating goals! Create meals made with healthy whole food, plant-based ingredients! Quick online purchase and download, check it out here…  ENJOY COOKING WHOLE FOOD, PLANT-BASED EASY MEALS with COACH BJ.  Easily purchase this eCookbook for $2.99, you can download and have recipes handy to view or print from your digital devices.

In the following gallery, view some of my delicious easy meals featured in ENJOY COOKING WHOLE FOOD, PLANT-BASED EASY MEALS with COACH BJ !

O’Brien Potatoes with Veggies and Chick Peas – Easy Meal, Recipe and Video

O'BRIEN POTATOES

Bringing you Enjoy Cooking Whole Food, Plant-Based EASY MEALS by CoachBJ. Totally easy, you won’t believe how quick and tasty plant-based eating can be!

Enjoy Cooking Whole Food, Plant-Based EASY MEALS with Coach BJ
Enjoy Cooking Whole Food, Plant-Based EASY MEALS with Coach BJ (click on above photo to purchase my downloadable eCookbook from smashwords.com).

You know how much we love fresh bi-colored corn and tomatoes during the summer but use frozen or canned to make it super quickly. Give it a try, use this recipe as a template, you can use any of your favorite veggies and spices to shape your own dish. Guaranteed to satisfy your taste buds.

Bi-Colored Corn in Husk
Bi-Colored Corn in Husk
Garden Fresh Tomatoes
Garden Fresh Tomatoes

Look for my book, the third in the series, published on December 19, 2017. My Easy Meal recipe, O’Brien Potatoes with Veggies and Chick Peas, featured in the  below video, is a recipe included in my book. Let’s get started, take a look!

O’BRIEN POTATOES WITH VEGGIES AND CHICK PEAS:  In a hurry, here’s one for you. No chop, toss in a large skillet. Quick tasty meal in 25 minutes!

Serves: 4 || Prep Time: 15 minutes || Cook Time: 10 minutes

1 (28-ounce) bag frozen O’Brien type potatoes with bell peppers and onions
2 cups frozen or fresh corn
1 (15 1/2-ounce) can chick peas (garbanzo beans), no added salt, include brine
1 (14 1/2-ounce) can or fresh diced tomatoes, no added salt
2 tablespoon dried basil
2 teaspoon dried oregano
1 tablespoon chili powder, to taste
1 teaspoon onion powder
1 teaspoon granulated garlic
1/2 teaspoon cumin
1/2 teaspoon black pepper
1/4 teaspoon salt
add water, if needed
leafy greens, your choice
Garnish:  Fresh parsley and basil

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Place all ingredients, without thawing, into a large skillet. Mix. Heat until thawed, stir occasionally; simmer for 10-15 minutes. Serve hot over greens. Garnish with fresh parsley and basil.

Nutrition Facts
Calories 340  Calories from Fat 16, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 335mg, Total Carbohydrate 67g, Fiber 12g, Sugars 9g, Protein 13g

Enjoy this EASY MEAL recipe.
For similar recipes, buy the downloadable eCookbook with 31 recipes and 30 beautiful photographs.


Click here to see Easy Meal gallery and details about this book. 

On Target with COACH BJ by BJ Reed

On Target with Coach BJ

 

Delicious plant-based recipes to put you at the top of your game! Make tasty vegan dishes without adding oil or salt. Each of the 90 recipes includes nutrition facts. Coach BJ’s recipes are made with the home cook in mind, using plant-based ingredients; that is, whole foods – grain, vegetables, fruits, beans, legumes, nuts and seeds. Back to the earth, back to basics. Use food for fuel.

For years research has shown the negative health impact from eating our Standard American Diet. Chronic conditions such as obesity, high blood pressure, diabetes, heart problems, digestive issues and many others have plagued far too many. The Madison Avenue marketing machine lulled us into believing their food ads. We put plants on the back burner – let’s move these healthy foods front and center. Main stream media is finally sending bytes of messages about the benefits of eating a plant-based diet and Coach BJ wants to help you get on our healthy eating team.

On Target with COACH BJ is based on transitional foods to help you ease into a new lifestyle, it was published in 2012 and can be purchased at Smashwords for $2.99.

ENJOY Cooking Whole Food, Plant-Based ENTREES with Coach BJ

Enjoy Cooking Whole Food, Plant-Based ENTREES with Coach BJ

Delicious Whole Food, Plant-Based ENTRÉE recipes are offered by food coach – COACH BJ. My mission is to help you continue with your healthy eating lifestyle. I hope to make your journey pleasurable as you join my team by preparing these tasty recipes. The 19 recipes are beautifully presented with a total of 30 attractively photographed images. Recipes include comfort foods and some ethnic dishes but with a healthy twist. Let’s get back to basics and stay healthy by cooking food from the earth – grains, vegetables, fruits, beans, legumes, nuts and seeds. Make tasty vegan dishes without adding oil, see how to use less processed foods, enjoy low salt options and sugar from natural foods. Enjoy delicious Plant-Based Recipes to put you at the top of your game! Nutritional facts are listed. Coach BJ’s recipes are made with the home cook in mind. Learn to cook stuffed cabbage rolls, lentil meatless balls, whole wheat pizza and more. By joining Coach BJ’s team, we can help you reach your healthy eating goals! You can download in various digital formats for less than the price of a cup of coffee at SMASHWORDS– $1.99! For convenience take your digital book to the grocery store for quick ingredient reference. All recipes are represented with beautiful photographs!


COOK these HEALTHY Plant-Based ENTRÉEs to delight your friends and family!
Coach BJ's Tex Mex
Coach BJ’s Tex Mex
Coach BJ's Kidney Bean Loaf
Coach BJ’s Kidney Bean Loaf
Coach BJ's Curry Vegetable Tofu
Coach BJ’s Curry Vegetable Tofu

ENJOY Cooking Whole Food, Plant-Based DESSERTS with Coach BJ

Enjoy Cooking Whole Food, Plant-based DESSERTS with Coach BJ

NEW! Luscious DESSERTS made from Whole Food, Plant-Based ingredients. Comfort recipes are offered by food coach – COACH BJ. My mission is to help you continue with your healthy eating lifestyle. I hope to make your journey pleasurable as you join my team by baking these tasty dessert recipes. The 35 recipes are beautifully presented with a total of 54 attractively photographed images. Recipes include Apple Cherry Crumble, Banana Quick Bread, BJ’s Double Chocolate Cake, Citrus Pumpkin Cheezcake, Date Coconut Chocolate Chip Cookies (gluten free), Fudge, Orange Cake, Soft Pretzels, Strawberry Banana Cream Pie, Sweet Potato Pie, Walnut Pumpkin Bread and more – all with a healthy twist. Let’s get back to basics and stay healthy by cooking vegan dishes without adding oil, see how to use less processed foods, enjoy low salt options and cut down on added sugar. Enjoy delicious Plant-Based Recipes to put you at the top of your game! Coach BJ’s recipes are made with the home baker in mind. Nutritional facts are listed. By joining Coach BJ’s team, we can help you reach your healthy eating goals!Comfort desserts made with healthy whole food, plant-based ingredients! Quick online purchase and download, check it out here…  ENJOY COOKING WHOLE FOOD, PLANT-BASED DESSERTS with COACH BJ. CoachBJ’s eCookbook for $2.99, you can download and have recipes handy to view or print from your digital devices.

Bake these delicious desserts and surprise your friends and family!
Coach BJ's Banana Bread
Coach BJ’s Banana Bread
Coach BJ's Gluten Free Cherry Cookies
Coach BJ’s Gluten Free Cherry Cookies
Coach BJ's Fudge
Coach BJ’s Fudge

In the following gallery, view some of my delicious desserts featured in ENJOY COOKING WHOLE FOOD, PLANT-BASED DESSERTS with COACH BJ !