Black Bean and Yam Casserole/Stew/Wrap filling From Internal Balance

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Here is a recipe that is super flexible. By adjusting amount of liquid, you can either have a thick casserole like meal, a thinner stew like meal or with no liquid you can use this for wraps. Can make wraps and freeze them for a quick meal; just defrost in the morning and by lunch it can be heated in the toaster oven and enjoyed. Recipe can easily be doubled

Ingredients:

·            1 tbsp. coconut oil

·            1 medium onion, chopped

·            2 garlic cloves, minced 

·            1 tbsp. ginger root, minced (I like to keep garlic root in freezer and then grate the amount needed with a fine cheese grater)- I used more ginger

I like to use frozen ginger because it makes it easier to grate.

I like to use frozen ginger because it makes it easier to grate.

·            1 tbsp. curry paste (alternatively you can use 1-2 tsp. curry powder and 1 tsp. cumin)

·            1 chopped and baked medium yam or squash (yam works better for wraps)

·            1 can rinsed black beans or 1 ½cups dried, soaked and cooked black beans (ask me for tips on cooking dried beans)

·            Sea salt and pepper to taste

·            Optional- 1 can coconut milk and/or broth if you desire more liquid

·            Optional- 2 tbsp. chopped fresh cilantro

·            Optional- 1 tbsp. Black mustard seeds (if adding this to recipe, you want to toast them first in a pan on low heat and put aside to add at the end)

Directions:

1.      Bake or steam yams until tender but not mushy. 

2.     While yams are cooking, heat oil in large pot. Add onions garlic and ginger. Cook until onions are soft. Add curry paste or spices. Cook for 30 more seconds

3.     If making a stew add broth/coconut milk

4.     Add yams/squash and black beans. Stir until combined and warm

5.     Add chopped cilantro if using. Serve on its own, with rice or in a wrap. 

*If making Wraps, choose favourite wrap and add Greek yogurt, extra cilantro, cheese or any other desired topping

 

Nutty Fat Bombs By Internal Balance

My little man helping make fat bombs!

My little man helping make fat bombs!

Nutty Chocolate Fat Bombs by Internal Balance

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Ingredients 

    • 1 cup Nut butter of your choice

    • ½ cup quality Coconut oil melted

    • 1-4 tbsp cocoa powder (depending on preference of taste)

    • 1-4 tbsp of sweetener of choice such as honey or maple syrup (can add less or none at all if you like chocolate bitter) 


      Options to add: coconut flakes, chopped nuts, cinnamon, chia seeds, hemp seeds, sea salt, vanilla, or a pinch of cayenne powder if you need fire for your sweetness!

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  1. Melt coconut oil

  2. Add all ingredients into a large bowl or blender. 

  3. Mix well. 

  4. Spoon into silicone ice tray, or onto parchment paper on a cookie sheet. 

  5. Freeze until solid (Must be kept in freezer or they melt)

  6. Enjoy 

Benefits of Coconut oil

  • Immune system support: it is antibacterial, anti-fungal and anti-viral

  • Blood sugar: balancing insulin reactions

  • Energy Booster: by providing nutrients that are converted by the liver into energy

  • Digestion: maintain healthy gut flora balance

  • Helps absorb fast soluble vitamins

  • Increases HDL: HDL, the ‘good guy’ cholesterol, needed for body processes such as hormone production and removing plaque and LDL from arteries

  • Good for brain health: Our brain is made up of fat so it makes sense to support it with fats so it makes sense to support it with fats. 

  • Weight control/loss and muscle building: fats makes us lean