A healthier twist on a classic, the protein here comes not only from the cannellini beans, but also from (at the risk of alienating French readers) a béchamel sauce that is not made using the traditional method involving flour and butter, but instead, has cashew protein as a major constituent.

You will need

• 3 medium potatoes, chopped (no need to peel them; you can if you want, but many of the nutrients are there and they’re not a problem for the recipe)
• 1 can cannellini beans (also called white kidney beans)
• 1 medium onion, chopped
• 2 stalks celery, sliced
• 1 carrot, chopped
• ½ bulb garlic, minced (or more, if you like)
• 1 jalapeño, chopped
• 2 tbsp tomato paste
• 1 tbsp chia seeds
• 2 tsp black pepper, coarse ground
• Extra virgin olive oil, for frying

For the béchamel sauce:

• ½ cup milk (we recommend a neutral-tasting plant milk, such as unsweetened soy, but go with your preference)
• ⅓ cup cashews, soaked in hot water for at least 5 minutes (longer is fine) and drained
• ¼ cup nutritional yeast
• 1 tsp garlic powder
• 1 tsp dried thyme

Method

(we suggest you read everything at least once before doing anything)

Note: it will be a bonus if you can use a pan that is good both for going on the hob and in the oven, such as a deep cast iron skillet, or a Dutch oven. If you don’t have something like that though, it’s fine, just use a sauté pan or similar, and then transfer to an oven dish for the oven part—we’ll mention this again when we get to it.

1) Preheat the oven to 250℉/175℃.

2) Heat the pan, adding some oil and then the oven; fry it for about 5 minutes, stirring often.

3) Add the potatoes, celery, carrot, garlic, and jalapeño, stirring for another 2 minutes.

4) Add the tomato paste, along with 1 cup water, the chia seeds, and the black pepper, and cook for a further 15 minutes, stirring occasionally as necessary.

5) Add the cannellini beans, and cook for another 15 minutes, stirring occasionally as necessary.

6) Blend all the ingredients for the béchamel sauce, processing it until it is smooth.

7) If you are using an oven-safe pan, pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and transfer it to the oven. Don’t use a lid.

If you’re not using an oven safe pan, first transfer the bean mixture to an oven dish, then pour the béchamel sauce over the bean mixture (don’t stir it; the sauce should remain on top) and put it in the oven. Don’t use a lid.

8) Bake for about 15 minutes, or until turning golden-brown on top.

9) Serve! It can be enjoyed on its own, or with salad and/or rice. See also, our Tasty Versatile Rice Recipe.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• What Matters Most For Your Heart?
• The Many Health Benefits Of Garlic
• Easily Digestible Vegetarian Protein Sources
• Is Dairy Scary?
• Cashew Nuts vs Coconut – Which is Healthier?
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)

Take care!

Full of prebiotics and probiotics, healthy fats, colorful salad boasting vitamins and minerals aplenty, and of course satisfying protein too, these tacos are also boasting generous flavors to keep you coming back for more…

You will need

• 24 sardines—canned is fine (if vegetarian/vegan, substitute tempeh and season generously; marinade if you have time)
• 12 small wholewheat tortillas
• 1 14oz/400g can black beans, drained
• 1 ripe avocado, stoned and cut into small chunks
• 1 red onion, thinly sliced
• 1 little gem lettuce, shredded
• 12 cherry tomatoes, halved
• 1 bulb garlic, crushed
• 1 lemon, sliced
• 4 tbsp plain unsweetened yogurt (your choice what kind, but something with a live culture is best)
• 3oz pickled jalapeños, roughly chopped
• 1oz cilantro (or substitute parsley if you have the cilantro-tastes-like-soap gene), finely chopped
• 1 tbsp extra virgin olive oil
• 2 tsp black pepper
• 1 tsp smoked paprika
• Juice of 1 lime
• Optional: Tabasco sauce, or similar hot sauce

Method

(we suggest you read everything at least once before doing anything)

1) Preheat your oven to a low temperature; 200℉ or just under 100℃ is fine

2) Place the lemon slices on top of the sardines on top of foil on a baking tray; you want the foil to be twice as much as you’d expect to need, because now you’re going to fold it over and make a sort of sealed envelope. You could use a dish with a lid yes, but this way is better because there’s going to be less air inside. Upturn the edges of the envelope slightly so that juices won’t run out, and make sure the foil is imperfectly sealed so a little steam can escape but not much at a time. This will ensure it doesn’t dry out, while also ensuring your house doesn’t smell of fish. Put all this into the oven on a middle shelf.

3) Mix the lime juice with the onion in a bowl, and add the avocado and tomatoes, mixing gently. Add half the cilantro, and set aside.

4) Put the black beans in a sieve and pour boiling water over them to refresh and slightly warm them. Tip them into a bowl and add the olive oil, black pepper, and paprika. Mix thoroughly with a fork, and no need to be gentle this time; in fact, deliberately break the beans a little in this case.

5) Mix the yogurt, jalapeños, garlic, and remaining cilantro in a small bowl.

6) Get the warmed sardines from the oven; discard the lemon slices.

7) Assemble! We recommend the order: tortilla, lettuce, fish (2 per taco), black bean mixture, salad mixture, garlic jalapeño yogurt mixture. You can also add a splash of the hot sauce per your preference, or if catering for more people, let people add their own.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• We Are Such Stuff As Fish Are Made Of
• Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
• Making Friends With Your Gut (You Can Thank Us Later)
• Our Top 5 Spices: How Much Is Enough For Benefits?
• Enjoy Pungent Polyphenols For Your Heart & Brain

Take care!