Black Pepper Ketchup Beanz with Beetroot

Black Pepper Ketchup Beanz with Beetroot

 

There’s something about the name ‘black pepper ketchup’ that conjures up images of rustic cajun spices, flame grilled bbq’s and finger licking sauciness… luckily, these beans live up to their name!

While you probably won’t be eating them with your fingers, they do have that rustic cajun, saucy goodness, that might just tempt you to dip your finger in.

However, unlike traditional black pepper ketchup’s, this version is completely sugar free (woohoo!).

To be frank, you don’t actually need to add sugar to make a good ketchup. Tomatoes have ample sweetness on their own, especially if they’re picked when juicy and ripe.

But to ensure these black beanz have a truely “authentic” ketchup flavour, aka sweet and spicy, I added some natural sweetness by way of grated beetroot, which also gives these beanz a beautiful vibrant hue.

Smoked paprika and apple cider vinegar round off the ketchup flavour, and I’ve given a range of quantities for the black pepper so you can adjust to your taste. Likewise with the chilli, it’s completely optional for those who like it extra spicy!

To serve, pile these saucy black pepper ketchup beanz on top of your favourite toast or crusty bread, and serve with a side of baby spinach for extra goodness. Alternatively, for a completely sugar/carb free option, pile them up on top of a bed of spinach instead.

When should you eat these saucy beanz….? That’s entirely up to you! They’re delicious for breakfast, lunch or dinner, and make fantastic leftovers the next day. Enjoy!

 

Black Pepper Ketchup Black Beans with Beetroot

 

Black Pepper Ketchup Black Beans with Beetroot

Makes: 2 to 3 servings
Prep time: 10 minutes  Cook time: 20-30 minutes

2 Tbsp avocado, macadamia or coconut oil
1 red onion
1 red capsicum
6 cloves garlic
70g tomato paste (1 heaped Tbsp)
1 can chopped tomatoes
1 cup grated fresh beetroot
1 Tbsp smoked paprika
1 tsp chilli powder (optional)
1 to 2 tsp freshly ground black pepper (to taste)
1/2 tsp pink Himalayan salt
1/4 cup apple cider vinegar
1 can black beans

To serve:
2 large handfuls baby spinach
crusty bread or paleo toast

Prep ahead by peeling and grating the beetroot and chop the onion finely.

Heat the oil in a large fry pan on medium heat, add the onion to the pan and stir occasionally to avoid sticking. While the onion is cooking, deseed and chop the capsicum into cubes, then add to the pan. Crush the garlic and add to the pan, stirring well to combine. Add the tomato paste and stir to combine.

By now the onion and capsicum should have softened and be cooking away nicely. If need be, add a little water to the pan to loosen any juices from the bottom and turn the heat down to a simmer.

Add the beetroot, tinned tomatoes, paprika, chilli (if using), pepper and salt, stir well to combine, then add the apple cider vinegar.

Drain and rinse the black beans and add to the pan. Because the beans have already been cooked you just need them to heat through. You should have a very vibrant red, saucy mixture. If it’s looking too thick at any stage simply add a little water, and if it’s looking way to watery just leave it to simmer a little longer.

Serve these black pepper ketchup beans on top of toast, in a bowl with a side of crusty or for a carb free option, serve them on a bed of baby spinach.

 

Black Pepper Ketchup Black Beans with Beetroot

Softly Stewed Vanilla Ginger Rhubarb

Softly Stewed Vanilla Ginger Rhubarb

Softly Stewed Vanilla Ginger Rhubarb

 

When we were kids my Dad used to grow rhubarb in his vegetable garden. He’d usually tend to the garden on the weekend, and would often proudly bring in a freshly cut bunch of rhubarb and announce he had a bargain to make with me. The bargain generally went, if he stewed the rhubarb, I would make it into a rhubarb and apple pie. I think he knew that I loved cooking even way back then, as it was a bargain I’d always happily make. Besides, it meant we all got to eat rhubarb pie for dessert!

Back in those days Dad used to cook up the rhubarb with a couple of spoonfuls of brown sugar, as that was just the way it was done. Rhubarb has a naturally tart flavour, so the addition of sugar made a delicious sweet and sour combination which lent itself perfectly to a sweet rhubarb pie. However, you don’t necessarily have to cook with rhubarb with a heap of sugar in order for it to taste good.

 

Softly Stewed Vanilla Ginger Rhubarb

 

Because rhubarb is mainly used for desserts it’s often mistaken to be a fruit. However, it is in fact a perennial vegetable which is quite easy to grow. It comes in both red and green varieties, so if you see green stalks in the store it’s likely they’re the green variety rather than being picked too early.

Rhubarb contains very little natural sugars so it’s a great choice for anyone on a low carb or sugar free diet, provided you don’t laden it up with sugar while cooking! Contrary to tradition, unsweetened rhubarb is quite delicious, especially when combined with something naturally sweet and creamy like unsweetened coconut yoghurt.

Which brings me to this recipe for softly stewed vanilla ginger rhubarb. It contains absolutely no added sugar (or sweetener), and while you may not want to eat it by the bowlful on it’s own, it’s truly delicious when added to your favourite breakfast cereal or yoghurt.

Of course, if you make this softly stewed rhubarb recipe and decide it’s far too tart for your liking, feel free to add a little sweetener of your choice. To keep it sugar free you could use a little stevia, for a low fructose option you could use either rice syrup or coconut nectar, or if you’re a honey fan, a little raw honey would combine beautifully with the ginger and vanilla.

Below is an example of how I usually like to eat this spiced rhubarb compote: piled onto a plate with my activated coconut and blackcurrant granola, unsweetened coconut yoghurt, a sprinkling of one of Misty Day’s plant potions and edible flowers. But the possibilities really are endless. You could add it to  smoothie, stir it through coconut yoghurt to create a mousse-like dessert, use as a topping on pancakes or even savoury fritters! Enjoy.

 

If you make this softly poached vanilla & ginger rhubarb,
tell in the comments below what your favourite way to eat it is!

 

Softly Stewed Vanilla Ginger Rhubarb

 

Softly Stewed Vanilla Ginger Rhubarb

Makes: 1 jar full, approximately 8 serves
Prep time: 15 minutes   Cook time: 10 minutes

1 bunch rhubarb (approximately 500g)
5cm piece fresh ginger, finely grated
1 tsp vanilla powder
1/2 cup water

Wash the rhubarb well and chop into pieces approximately 3cm long, or as desired. Place in a saucepan with remaining ingredients over medium heat and bring to the boil. As soon as the mixture is boiling turn it down to a simmer and cook for 5 minutes, or until the rhubarb pieces are cooked through but still hold their shape.

Turn off the heat and leave to cool. Transfer the poached rhubarb mixture to a glass jar (or storage container of your choice) and place in the fridge to chill.

To serve, spoon the rhubarb into a bowl, top with coconut yoghurt, granola, tonic herb powders or anything that takes your fancy! To make rhubarb yoghurt, simply fold a couple of spoonfuls of the poached rhubarb through plain coconut yogurt.

This softly poached vanilla ginger rhubarb will keep up to 5 days in a sealed container in the fridge, or 2 months in the freezer.

 

Softly Stewed Vanilla Ginger Rhubarb

 

 

Softly Stewed Vanilla Ginger Rhubarb