Wondrous White Bean Spread + Homemade Crostini

Wondrous White Bean

Creamy, smooth, decadent---you will barely believe that this is dairy free. This bean spread, or a variation with garbanzo beans, is my go-to for a potluck or a party. I know it's a clean eats dip that everyone will love! Even kiddos. I encourage you to try different beans, try different mix ins, spread it on crackers, use it as a veggie dip, or a spread on sandwiches. The possibilities are endless. I like to make a big batch and take it for lunch over a bed of salad greens. So easy and very satisfying. This spread is so dang easy to make up and lasts for almost a week in the refrigerator.

I say, make a big batch and snack healthy for the week!


  • 2 cups cooked cannellini beans-or other white bean (or 1 can)
  • 3 spring onions, finely diced
  • 1/2 red onion, diced
  • 1 stalk celery, diced
  • 1/2 cucumber, seeded and diced 2 T capers (*optional)
  • 2 T Stone Ground Mustard
  • Juice of 1/2 lemon
  • sea salt and fresh cracked pepper, to taste
Wondrous Bean Ingredients


  1.  Drain beans, and add to serving bowl.
  2. Crush beans with a fork or spoon. You want to have a nice blend of crushed beans and whole beans for some texture.
  3. Add diced vegetable, mustard, and lemon juice. Combine.
  4. Salt and pepper to taste.
  5. Enjoy on crackers, bread, in sandwiches, on salads, with veggie sticks--etc!

Keeps in an airtight container for 4-5 days.



Who doesn't love a crostini?! Sure you could buy a bag in the store, which probably was made with some craptastic oils---or-- for half the price you could buy a quality baguette and make these tasty toasts yourself!


  • 1 baguette, sliced 1/4 inch thick
  •  3/4 cup olive oil
  • coarse sea salt and black pepper


  1. Preheat oven to 350 degrees.
  2.  Arrange baguette slices on two large baking sheets brush both sides with oil, and season with salt and pepper.
  3. Bake until golden, 7-12 minutes on each side. Keep watch, it is so easy to burn these beasts!

"Buttery", Beany, Brussie-Filled Soup

Butter-y Bean This soup is like a warm buttery hug. Can you feel it?!

Its many textures, rich broth, and filling ingredients, make it one of my favorite winter soups.

It’s buttery texture comes from the red palm oil (or you could use grass-fed, organic, butter) and the fact that the somewhat delicate white bean is cooked directly into the broth of the soup.

The red palm oil gives it a plant based buttery taste and an incredibly lovely golden color! If you want to try Red Palm Oil, be sure to get it from a company that is diligent about sustainable growing and harvesting practices. I like Nutiva brand.

"Buttery", Beany, Brussie-Filled Soup
Author: Denise
  • 1/2 large white onion, chopped
  • 3 cloves garlic, minced
  • 3 stalks celery, chopped
  • 2T olive oil
  • 2T red palm oil (or butter, or ghee)
  • 3 cups navy beans (great northern white beans or cannellini beans would be tasty too), soaked over night. (Could also use canned beans)
  • 1 tsp oregano (dried)
  • 1 bay leaf
  • About 3 cups dried Egg Noodles (optional)
  • 12-15 brussel sprouts, halved
  • Two large handfuls fresh spinach
  • Lemon Juice (for garnish)
  • Parsley, finely chopped (for garnish)
  • salt and pepper to taste
  1. Sauté onions , garlic, celery in a bit of olive oil until aromatic. Then add the red palm oil. Sauté a few minutes longer.
  2. Add soaked beans and 8 cups of water. Cook on medium - high for about 30 minutes. Add some salt, pepper, oregano and bay leaf. Cook an additional 30 minutes, until beans are tender.
  3. (If using canned beans use only 6 cups of water and include some of the liquid from the can of beans, cook for about 15 minutes before proceeding to step three.)
  4. If adding noodles Once beans are tender, add a couple of large handfuls of egg noodles (any noodle would be delicious!) Cook for about 8 minutes until noodles are al dente.
  5. Add halved brussels sprouts, and simmer until they turn a bright vibrant green. About two minutes.
  6. Add spinach, and remove the soup from heat.
Garnish each serving with a swirl of extra virgin olive oil, a slight squeeze of fresh lemon juice, a few sprigs of finely chopped parsley, and lots of black pepper!



Also tasty, but for the ears.


Oh, The Times They Are A' Changin--A Feel Good Soup


 I have been feeling a bit under the weather as the season is in the clumsy process of changing over. You know, 85 degrees and sunny one day, 61 and blustery the next!

Any hoo, I made a super simple and satisfying soup to help me get back in the swing of things, and I had to share.

My favorite part of this soup?

The bulk of it, the quinoa and beans, I had prepared in advance—so this quick and easy lunch pretty much put itself together.

My second favorite part of this soup?

It’s loaded up with some powerful feel great foods, such as:

Sea Weeds: kombu and wakame to be precise. Both of which are great sources of calcium, manganese, iodine (supports thyroid function), thiamine and niacin. Sea weeds are great for blood purification, intestinal strength, skin, and hair. Kombu is a great addition to beans as well, because it has an enzyme that breaks down the gas producing qualities of beans. Just sayin’.

Sweet Potatoes:What power houses! Sweet potatoes are loaded with Vitamin B6-great for the heart; are a great source of vitamin C-which help your immune system, not to mention your skin, digestion, and managing stress level. Sweet potatoes contain vitamin D, which is great for the upcoming winter months, as well as taming our moods, boosting energy levels, and building health…generally. Plus a whole lot more, I won’t even get into the high level of magnesium, the relaxation mineral; or Iron, the immunity booster.

Ginger: Great for the digestion, cramps, or nausea. Ginger also helps to clear the microcirculatory channels of the body (which include the sinuses) great to aid the body in releasing pesky germs. Ginger also helps the body take in essential nutrients, which you are getting a lot of from the rest of the ingredients in this soup! Score!

To the Soup!

Oh, The Times They Are A' Changin--A Feel Good Soup



My quinoa and beans were already cooked, which made things super simple. You could of course cook them at the same time if necessary. Also feel free to use brown rice if you have that kicking around. The Adzuki beans don’t need to be soaked and cook in about 45 min. Canned beans would work too.


  • Cooked quinoa, 1/2 cup/serving
  • Cooked adzuki beans, 1/2 cup/serving
  • 3 cloves garlic, crushed/minced
  • 1 inch ginger root, minced
  • 3T olive oil
  • 2 stalks celery
  • 1 medium sized bell pepper ( I used purple!)
  • 1 sweet potato
  • 2 qts water
  • 3 inch strip of Kombu
  • 1 1/2 C Kale, chopped
  • Sea Salt to taste


  1. Sauté ginger and garlic in olive oil until aromatic.
  2. Add the chopped celery, peppers, and sweet potato. Sauté lightly, with a bit of salt for 5 minutes or so.
  3. Next, add two quarts water and a 1inch thick strip of kombu to the pot. Bring to a light boil, then turn to medium heat and cook until potatoes are tender, about 30 min.
  4. Once potatoes have softened, add another pinch of sea salt to taste and add the chopped kale.
  5. You can now turn off the heat and cover, allowing the kale to just wilt.


In your serving bowl, add 1/2 cup cooked quinoa, 1/2 cup cooked adzuki beans, chopped scallions and sesame seeds.

Add the soup on top, swirl in about 3/4 t of sesame oil, and a pinch of wakame seaweed.


2013-10-09 14.54.53
2013-10-09 14.54.53

That’s it.

Super simple, so warming, and very satisfying.

To good health, and Bob Dylan!