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Friday Foodie: Kidney Bean and Pomegranate Salad

Friday Foodie: Kidney Bean and Pomegranate Salad

It’s Friday Foodie Time! It’s Friday Foodie Time! Let’s cook and have some wine, It’s Friday Foodie Time! (Some of you are old enough to know the tune this might be sung to. Everyone else, just make up your own.)

So here’s a super quick salad recipe my sister sent me from Azerbaijan. (Say what? A country that used to be part of the Soviet Union. Next to Turkey and Iran. She lives in Baku.)

Azeri Kidney Bean Salad

This is super simple and can be eaten on it’s own or piled on some greens of some kind. I think it would be really great with arugula. Beans are highly nutritious, but get a bad rap because of their gas producing ways, but if you eat beans on a regular basis (one cup a day is what you should aim for) and keep your gut cleared out by eating plenty of healthy fiber, the gas will be little and the aroma non-exisistent. Really! What’s so great about beans? They are starch resistant, good for the heart and should be part of any diabetics diet. Dr. Joel Fuhrman explains it all here. So here’s your recipe. Enjoy!

Friday Foodie: Kidney Bean and Pomegranate Salad
Recipe type: Salad
Cuisine: Azeri
Prep time: 
Total time: 
Serves: 2
A quick kidney bean salad. High in antioxidants and fiber.
  • 1 can kidney beans; rinsed
  • ¼ + pomegranate seeds
  • 2 Tbs. chopped red onion
  • 2 Tbs. chopped cilantro and/or mint
  • 1 tsp balsamic vinegar (a white is nice in this salad)
  • ½ tsp olive oil
  • substitute: chopped tart orange slices for pomegranate seeds
  1. Mix all ingredients in a bowl.
  2. Can be eaten alone or served on salad greens like arugula.



Friday Foodie: Black Bean Soup

Friday Foodie: Black Bean Soup

This is one of my all time favorite soup recipes, adapted from the Vegan Piggy, a blogspot that has been inactive for several years now. I changed up the amount of broth, the tomatoes and spices a bit.  It is definitely a very tasty, easy to make, delicious soup.

One thing about my videos, I do them as they come. I don’t set a stage or anything like that. I’m cooking just like you are sometimes, in pajamas early in the morning (that would be in this video for sure), or in the evening, tired at the end of a long day. Life happens and taking time to cook, means you fit it in where you can. The great thing about soups, they are easy to do in the morning, as you can chop up everything, throw it in a pot and let it simmer while you dress for work. Ladle some up into a jar, throw the rest in the fridge for later, and you walk out the door with a great lunch. Add an apple and cut up veggies, and you are well fed. Then you have lunch for the week, or dinner the next night.

Here’s the video and the printable recipe is at the bottom.

If you like this video, please share it with your friends by clicking on the buttons below. Enjoy!

Friday Foodie: Black Bean Soup
Recipe type: Soup
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
This is a hearty, tasty, healthy soup. Easy to make, it provides you with the beans you need and a few other veggies.
  • 1 lb black beans, soaked, rinsed and cooked. OR 4 cans of black beans, rinsed
  • 3 C. Vegetable Stock
  • 1 Can Organic Diced Tomatoes with green chile (without chile is fine too)
  • 2 Tbs. water
  • 4 Cloves Garlic, minced
  • 1 Medium yellow or white onion, diced
  • 2 Carrots, peeled and sliced
  • 2 t. Cumin
  • ½ - 1 t. Chili Powder, depending on how hot you desire
  • 1 t. Smoked Paprika
  • Salt and fresh ground pepper to taste
  • ¼ - ½ C. cilantro
  1. Place one third of beans and tomatoes in blender, and process until smooth.
  2. Heat a heavy frying pan on medium heat.
  3. Once hot, add water and chopped onions and carrots.
  4. Sauté for five minutes.
  5. Add garlic and sauté until an additional two minutes.
  6. Add broth, spices, bean puree and the rest of the beans to the mix.
  7. If you like a more brothy soup, add ½ - 1 cup more stock.
  8. If you like a thicker soup, reduce broth from 3 cups to 2 cups.
  9. Reduce to very low heat.
  10. Cover and simmer slowly about 20 minutes, stirring every once in a while to prevent the beans from burning at the bottom of the pan.
  11. Before serving, add fresh cilantro.
  12. This soup tastes great with a small scoop of brown rice.
  13. Serve with a small salad for a completely satisfying meal.



Friday Foodie: Quickie Sandwich


Friday Foodie: Quickie Sandwich

This is a tasty, easy to make sandwich, that comes together in just  few minutes on a night when you are just too tired to think about cooking. The ingredients are easy to keep on hand, and though you might not always have fresh arugula on hand, any green lettuce will do! Hope you give this a try and let me know what you think. Enjoy!

Follow me on social media, and contact me: jane@janeannthompson.com if you are ready to change you health for the best!


Friday Foodie: How to cook dried beans

TGIF! Everyone always looks forward to Friday as the signal for the weekend. I look forward to Fridays to share what’s cooking in my kitchen. Today, I am posting my first Vlog!

Though having canned beans on hand is great, cooking them from dried saves money and allows you to control the sodium level. Any variety can be cooked using my method. If you haven’t ever tried to cook your own, I hope you’ll venture out and give them a try. I hope you enjoy the video.

I would love your feedback so please post a comment and if you like this post, please share.

Peace and Joy!


Friday Foodie: Cashew Cream Veggie Wrap

Today’s recipe, Cashew Cream Veggie Wrap, incorporates a wonderful nutty cream with lots of veggies on a whole grain tortilla wrap. The Cashew Cream is a recipe from Kris Carr’s Crazy Sexy Kitchen. My friend Jenn Hunter, from Ramp Up Marketing, presented me with this wonderful book for my birthday this past year and I love it. I’ll review it for you soon.

So here we go. First, you will need to make the Cashew Cream. You’ll find the recipe at the bottom of the page. It’s a quick recipe to make, though you will need to soak the cashews ahead of time. This softens them up for use.

Heat a whole grain tortilla wrap, such as the Ezekiel Sprouted Whole Grain Tortilla. The easiest way to do this if you have a gas stove top is to turn the burner on and flip the tortilla back and forth over the flame till warm, just be careful. The safest way is to heat up a skillet and heat it there. I don’t like the microwave because they get tough too easy. If making more than one wrap, heat several up, right on the rack, in your oven.


Next, spread a tablespoon of cream down the center of the wrap, leaving an inch or so at the bottom empty.



Then layer a tablespoon of chopped kalamata olives, or an olive tapenade, chopped roasted red bell peppers, chopped artichoke hearts, pea sprouts or micro greens…






add a big handful of arugula


and then begin to wrap it up. First, fold the bottom up.














Then fold side over and tuck in around the veggie mixture.





Fold over other side,



And it’s a WRAP!

Eat and Enjoy!

Here’s the Cashew Cream Recipe. I cut this in half when I make it, as the full recipe is more than I can use up before it goes bad.

Friday Foodie: Cashew Cream Veggie Wrap
Recipe type: Lunch or Dinner
Prep time: 
Total time: 
This is a simple healthy wrap to enjoy for lunch or dinner.
  • 2 cups raw cashews, soaked for a few hours or overnight in water, to soften
  • ½ cup water
  • 2 Tbs. lemon juice
  • 1 Tbs. nutritional yeast
  • 1 Tbs. onion powder
  • 1½ Tbs. finely diced chives
  • ¼ c. finely minced parsley
  • 1½ Tbs. finely minced shallot or red onion
  • ½ tsp sea salt
  • pepper to taste
  1. Blend the soaked cashews with water and lemon juice in high speed blender, until smooth.
  2. Pause often to scrape sides of blender and fold ingredients to ensure a creamy texture.
  3. Transfer mixture to a bowl and add nutritional yeast, onion powder, chives, parsley, shallots, salt, and pepper.
  4. Mix thoroughly.


Friday Foodie: Broccoli in a tomato and orange sauce


I ran across this recipe at 101 Cookbooks, by Heidi Swanson and gave it a try the other day. Super easy and delicious, I made a meal of broccoli, though it would be a great side dish or could be served over rice or with noodles. If you don’t know 101 Cookbooks, check it out. She is also the author of several cookbooks, including Super Natural Every Day, which is one of my fav cookbooks.

super natural every day book image

Without further ado, here’s today’s recipe.

Friday Foodie: Broccoli in a tomato and orange sauce
Recipe type: dinner
Cuisine: American
This is a great side dish or meal, eaten on its own.
  • ¼ cup orange juice
  • 1 14-ounce can crushed tomatoes
  • 1 head of broccoli, florets and stalks trimmed and cut into bite-sized pieces or
  • 1 bag of broccoli florets, chopped into bite-sized pieces
  • ¼ teaspoon chopped fresh oregano
  • ¼ teaspoon red pepper flakes
  • ¼ teaspoon fine grain sea salt
  • ⅛ teaspoon freshly ground black pepper
  • 1 tablespoon extra virgin olive oil
  • ¼ cup Parmesan cheese shavings
  • 2 tablespoons toasted sliced almonds
  1. In a medium saucepan over medium-high heat combine the orange juice and tomatoes.
  2. Bring to a boil and stir in the broccoli.
  3. Stir in the oregano and red pepper flakes, then cook until the broccoli is just tender,and bright green - a couple minutes.
  4. Avoid overcooking the broccoli.
  5. Season with salt and pepper, and transfer to a serving dish.
  6. Drizzle with the olive oil, if desired, though I did not.
  7. Sprinkle with the cheese and almonds before serving.


Friday Foodie: Portobello Mushroom Open Face Sandwich

Friday Foodie: Portobello Mushroom Open Face Sandwich
Recipe type: Sandwich
Prep time: 
Cook time: 
Total time: 
Serves: 2
Though possibly a stretch to call these little beauties a sandwich, no matter. What they really are is delicious and so easy. These have a perfect combination of nutrition and the olives add just a bit of saltiness.
  • Portobello Open Faced Sandwich
  • 2 Portobello Mushrooms, stems removed
  • 1 medium yellow onion
  • A large handful of baby spinach leaves
  • 8 Kalamata Olives, chopped
  • 1 cup prepared or homemade spaghetti sauce
  1. Preheat oven to 375 degrees. While oven is preheating, cut onion in half from root end to tip. Then slice the onion in thin slices. When oven is heated, place mushrooms stem side up on a baking sheet. Bake for twenty minutes. Meanwhile, place skillet on burner set to high, once a few drops of water will scoot across the pan, add 1 Tbs. of water and then immediately add onion slices. Turn heat to medium. Stir onions frequently, turning down heat if they begin to brown to fast. Cook them slowly and they will caramelize, giving them a rich deep flavor. Chop the olives and set aside. A minute or two before the mushrooms are due to come out of the oven, pour spaghetti sauce into skillet and heat through with onions.
  2. Remove mushrooms from the oven and pour off any liquid that has pooled inside. Careful, they are really hot. Sprinkle olives over surface of mushrooms. Layer spinach evenly on each mushroom. Divide onion mixture on top. Place back in oven for about ten minutes until spinach has wilted.
  3. Serve. This makes enough for two with a side salad. If desired, sprinkle with parmesan cheese.