Fare Exchange: Potatoes add heft to Black Bean Soup

Jane Henegar

Welcome to the land of good cooks and good Wednesday company. Today's first request comes from Jennifer L, who is studying the possibilities of goods baked with almond meal. "Where can you buy almond meal cheap around here? And is coconut flour less expensive? And what are the very best recipes that have no flour but use almond meal and sometimes coconut flour too?" (Ms. L gives one option at the end of this column, and it's a variation on the cake-in-a-mug theme.)

A second request came from Hungry Husband, who wants cornbread recipes that really work, recipes that contain no flour and are crunchy on the outside and tender and moist on the inside. "I have tried them all," he reported. "But I am not going to give up." And that is where you come in.

REINDEER REVISITED

Here's a third version of reindeer chow, and we thank Joy Yates for sending it.

Joy Yates' Reindeer Chow

1 pound white chocolate or 1 pound almond bark melting chocolate (see note)

3 cups Rice Chex

3 cups Corn Chex

3 cups Cheerios toasted oat cereal

2 cups pretzel sticks

2 cups dry roasted peanuts

1 (12-ounce) bag M&M's plain chocolate candy

Note: I used the Ghirardelli white chocolate melting wafers or the white bark, both from Wal-Mart. They both worked well.

Melt chocolate in the microwave (this is easiest) or double boiler. Combine with other ingredients and spread out on cookie sheet to cool. Break into pieces.

TOMATO SAFETY

Lisa Gaye Miller has become an expert on tomato safety, and she responded to the repeat request for tomatoes in jars.

"I have found excellent glass jarred tomato varieties at Earth Fare and Whole Foods as well as online on Amazon. Jovial brand is sold nationwide.

However, my favorite Hunt's canned tomato products ARE BPA free," she emphasizes. "And excellent."

The Green Century report scored three brands highest, each receiving an A. They are: Hain Celestial, whose brands include Health Valley, Earth's Best and Westbrae Natural; ConAgra, which owns brands such as Chef Boyardee, Hunt's and Healthy Choice; and H.J. Heinz.

According to Green Century, each of these companies "has started using BPA-free can linings for certain products, is committed to removing the chemical from all of its packaging products and has a timeline to achieve this transition."

Green Century is an investment fund that urges companies to phase out dangerous chemicals and use safer alternatives in their products.

LEMONY COOKIES

The next recipe is from the proprietors of Olive Chattanooga, where one can buy flavored olive oils such as the one in this cookie, flavored with Meyer Lemon.

Meyer Lemon Olive Oil Sugar Cookies

2 1/4 cups all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon kosher salt

1 1/4 cups granulated sugar

1/3 cup Olive Chattanooga Meyer Lemon olive oil

2 large eggs

1/2 teaspoon vanilla extract

2 to 3 tablespoons Siren Spice Co. infused cane sugar for rolling

Heat oven to 350 degrees. In a bowl, sift together flour, baking soda, baking powder and salt. Set aside.

In a second large bowl, combine sugar and olive oil, and mix with a spatula until it forms a grainy paste. Add eggs and vanilla, and stir until smooth.

Fold in dry ingredients until just incorporated. You should have a fairly soft, oily dough.

Fill a small dish with more granulated sugar. Scoop dough by the tablespoonful into balls, and roll in infused sugar to coat. Arrange on a nonstick or parchment-lined baking sheet, leaving 2 inches of space between cookies.

Bake for 11 to 13 minutes or until tops are puffed and crackly and edges just start to turn light golden brown. Let cool for 5 minutes before transferring to a wire rack to cool completely. Cookies are best enjoyed the day they are made, but will keep in an airtight container for up to 3 days.

BEANS AND POTATOES

Here's a recipe for season-appropriate soup from Jennifer L. You can use either sweet potatoes or white potatoes.

Black Bean Soup with Sweet Potatoes

1 1/2 to 1 3/4 cups chopped onions

1 1/2 cups chopped red and green sweet peppers

2 teaspoons cumin seeds

2 teaspoons dried oregano, crushed

1 1/4 teaspoons sea salt

1/4 teaspoon ground allspice

1/4 teaspoon crushed red pepper

4 cloves garlic, minced

3 (15-ounce) cans black beans, rinsed and drained

3 cups water

2 tablespoons tomato paste

2 tablespoons lime juice

1 tablespoons balsamic vinegar

1/2 to 1 teaspoon pure maple syrup

1 1/2 cups 1/2-inch pieces sweet potatoes (or round white potatoes)

1 bay leaf

Freshly ground black pepper to taste

Snipped fresh cilantro or chopped avocado (optional)

Lime wedges

In a large pot, cook the first 7 ingredients (through crushed red pepper) over medium-high heat for 5 to 7 minutes, stirring occasionally and adding water 1 to 2 tablespoons at a time as needed to prevent sticking. Reduce heat to medium; add garlic. Cook and stir 1 minute more or until garlic is tender.

Add 2 cans of the beans, the 3 cups water, tomato paste, lime juice, vinegar and 1/2 teaspoon of the maple syrup. Using an immersion blender, blend until nearly smooth. Bring to boiling. Stir in potatoes and bay leaf; reduce heat. Simmer 20 to 30 minutes. Stir in the remaining 1 can of beans and, if desired, the remaining 1/2 teaspoon maple syrup. Heat through. Season with black pepper.

If desired, top servings with cilantro. Serve with lime wedges.Makes 4 servings.

- Recipe from Dreena Burton

JUST A DASH

Jennifer L, who is experimenting with almond meal breads, found that one scarcely needs a recipe.

"I tore this out of a magazine credited to someone named Rocco. The article was titled "Use the microwave to make low-carb treats." And it continued, 'Sometimes it's tough to find gluten-free bread or buns without a lot of extraneous stuff and preservatives, so why not make your own? With some experimentation, he found that he could make convincing bread in the microwave in minutes with just five ingredients. The best part: This bread has 90 percent fewer empty-carb calories and 500 percent more protein than wheat bread. And it toasts nicely.

"To make, in a bowl whisk 1/3 cup of almond meal or buckwheat flour, 1/2 teaspoon of baking powder, 1 egg, 2 tablespoons of almond or coconut milk and a pinch of salt. Pour mixture into a coffee cup coated with cooking spray. Microwave for 90 seconds. Turn out, and cut into four slices. "The bonus: This low-calorie, gluten-free bread is low on the glycemic index - a measure of how quickly blood sugar and insulin levels rise after eating. Researchers at Harvard Medical School found that sticking with low-glycemic foods helps optimize metabolism and keeps blood sugar steady to ward off cravings."

STAY TUNED

Last week it was Betty Domal who wrote about her favorite hash brown casserole recipe, one that calls for beef broth instead of canned cream soup. That recipe is something we can look forward to in the weeks ahead. Thank you, as always, for coming.