My miracle meal
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- Опубліковано 12 тра 2024
- You’ll never go back to canned beans after this. [Scroll down for full recipe.]
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00:00 Why it’s my miracle meal
00:50 Bean skeptic?
01:17 The secret to delicious beans
01:51 Full recipe
02:10 Which beans work best?
03:06 5-minute prep
04:38 Why extra virgin olive oil is the key
06:17 The big salt myth
06:40 How to get your perfect consistency
07:16 Best ways to enjoy the dish
07:40 The most nutritionally complete food?
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RECIPE
Serves 6
2 cups of dried pinto beans
4 cups of chicken or vegetable broth
1 cup of water
½ cup extra virgin olive oil
1 clove of garlic
1 tsp of dried thyme
1 tsp of dried rosemary
2 bay leaves
1 tsp of salt
1. The night before you plan to cook the beans, soak them in a large pot of water with 1 teaspoon of baking soda. Soak at least 8 hours.
2. On the day you cook, drain the beans and set them aside. Heat a large pot over medium heat and add the olive oil. Mince one clove of garlic and add to the oil. Saute until soft but before they start to color and turn golden, approx 30 seconds to a minute. Add the drained beans and mix to coat in the oil. Add all the seasonings, mix to distribute, then add the broth and water.
3. Bring to a boil and then turn down to low simmer. Cover pot and cook until tender, approx. 2 hours.
4. Optional: take out 2 cups of cooked beans and blend them to a puree. Return them to the soup and stir to combine - this will form a thicker gravy.
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I am from the deep South and these are the most delicious beans I have ever eaten. I used baby lima beans, and you are right, creamy , easy, and delicious. The baking soda soak is a game changer. Thank you for this video.
What a compliment! Thrilled you love it!
Try using the drained soaking liquid to water plants. They love it!
I live in Portugal, the country that produces the biggest percentage of extra virgen olive oil. We cook beans all the time but, after soaking then over night, we cook them separate and no salt at all. Only when they start to get soft, do we add them to the rest of the food and discharged the cooking water ( wich contains the saponins that produce intestinal gas).
The tradition is to cook them with kale or collards, some chouriço ( pork meat ), carrots, cumin and coriander and, after you put the gas off, some cilantro.
You can also use cumin and cinnamon or curry.
A lovely recipe, thank you for sharing!
Thanks. Good cooking advice I have cooked my beans the same way as you suggest.
That's Portuguese " Feijoada"
I came here because of your latest bean video. I've been subscribed for a while, which started with your videos on how some daily foods we eat grow. It was a time when I was traveling the world and really into getting more connected to the food we often take for granted. After watching this video you convinced me to get back in to watching everything you upload again. The calmness and the level of quality are so pleasant. You cut through the hype of diets, don't join the overstimulation tricks UA-camrs use to gain more views, but you manage to still make it very pleasant to watch without deluded content; the opposite. Happy to be back and I'll make this dish this week. Keep up the wonderful work.
I use a pressure cooker to reduce cooking time even more. Also I love to use a little olive oil in the beginning and add the rest later after the cooking is over. It is better to use it raw as much as possible
LOVED this! More recipes please! You are such a gentle and methodical teacher, thank you ❤
Thank you for these videos. I learn so much. I’m getting my health back and your channel has been my savior👍 Your information and great caring videos have helped so much❤️I really appreciate it👍
Wow I made this recipe today and was blown away how delicious it is. Thank you for sharing this recipe ❤
I'm so happy you enjoyed it!
A TIP about rice starch. Have you heard of 'resistant starch' [Resistant starches are starch molecules that resist digestion, functioning kind of like fiber]? If you cook your rice and then refrigerate over night, you can create resistant starch [convert about 30-50% of those rice starch molecules]. If you freeze that rice, the resistant starch content can increase to around 75%. An added bonus - when that cilled or frozen rice is reheated, there's an additional increase in resistant starch molecules. It might read as extra effort, but your gut bugs will thank you because they thrive on resistant starches. Happy gut bugs equals better health! Enjoyed this mini 'bean cooking' tutorial [especially the spice/herb additions]! Question...have you tried adzuki beans [some call Korean red beans]? Be well - many blessings! Cheers...
Yes!! I'll be talking about resistant starch in the next video about the amazing healthful properties of beans!
@@TrueFoodTVEXCELLENT! I'll be looking for the video notification! Cheers...
This is really a win-win. Every time I cook rice, I double or triple the servings and then make my own rice ‘steamfresh’ bags. Soooo, much cheaper! I just microwave the frozen rice in the ziplock bag for about a minute, give the rice a stir by just giving the bag a little shake and a smoosh, and then microwave another minute or so. Incredibly easy, incredibly cheap!
@@murpml AND...incredibly healthy too! Be well.
I have a instapot could you recommend the settings?
What timing!! Last night, I soaked pinto beans overnight (2nd time ever) and was determined to figure out the next steps to create a new meal with them today for our dinner time! 😊
There is an easy short cut to overnight soaking. Boil 4 cups of water, add to a pot and then place 1 pound of dried beans in the hot water. In about 1 hour the beans will have absorbed the water and softened. Rinse the beans, then return them to the pot along with the water or stock per your recipe. Season and cook. I always wait to near the end of the cooking to add salt as that is supposed to help the beans further soften .
Fantastic! Hope you enjoyed the recipe!
Oh, Nicole, sigh... If only there really were two of you 😁
Thank you for your wonderful channel! We're going to try this recipe with our family!
Just made this and it was so good!! Thank you for the recipe.
Yum! Try it in a pressure cooker like the instant pot and it's even easier, faster, and more energy efficient!
After pressure cooking the beans, chill them overnight to increase resistant starch to further support the gut microbiome. If you don't open the pressure cooker lid, the beans remain sterile and could theoretically sit for a very long time...certainly overnight is fine.
Hi Nicole -
I so agree with you looks amazing and yes it's good for you.
I have to try this! Can’t wait for you to share with more of your recipes
More to come!
Highly recommend better than bouillon instead of stock. Even their veggie stock is very flavorful!
I'm definitely trying this~! Thank you for the recipe!
You're welcome! Enjoy!
You are literally the best video teacher ever !! Great recipe🥰thankyou🌸
Wow, thank you!
Food makes best friends forever. Thanks for the recipe, friend.
You're very welcome!
Wonderful presentation and recipe! Thank you!❤❤❤❤❤
My pleasure 😊
Loved the way you make them! I had never heard of the baking soda trick! As a Costarrican, beans are essential to our diets, but like 90% of the time they are used on a black or red types only, almost every household (that still cooks their meals) has a pressure cooker to do their beans, and same as you, are served with our typical non glutinous white rice, but with a trick, beans are cooked with culantro (Eryngium foetidum) and oregano (Lippia graveolens) aside from the thyme and onion, garlic and red bell pepper, so they have some special taste.
And then there is the Frijol Cubá, which is a special big bean that grows in the mountains on vines, even wild, that is made into soups with some meat cooked with them, they grow almost to the size of small olives when cooked, and they have the best taste of all!
Delicious!
Very nice. My son and daughter-in-law are joining use for dinner tomorrow, I will give this recipe a go. Thanks Nicole.
Hope you enjoy it!!
Dried beans are the superfood. Recently I've been experimenting with combining stewed meats and fish with beans. My latest test recipe was to prepare a Provençal style tomato sauce (with roasted pepers, black olives, herbes de Provence) which had both chickpeas and white beans. I cooked this from dry beans, refrigerated and the next day I dropped a nice piece of cod into the sauce and simmered it very, very gently. It was amazing. The garbonzo and white beans extend the fish a bit, but also add light richness to the sauce. Topped with some fresh herbs it would be an elegant meal and costs very little. On the next one, I think I'll add lentils.
That sounds divine! Thank you for sharing this! I've made a similar dish before with lentils. Fantastic.
@@TrueFoodTV If I had to name my miracle meal, it would be Spanish Lentil Stew. It is a classic one pot dish that tastes anything but "budget" and will probably appeal to even those who don't like the taste of beans. Smoked paprika, tomato and garlic make it hearty and flavourful. Albert on his Spain on a Fork channel has good recipe for it.
Nicole, I have my dutch oven on the stove with a batch of this as I type. I followed your recipe using good Portuguese olive oil I brought back from Portugal from a trip. The only thing I added was a half an onion minced ... I use onion and garlic in just about everything savory ... and a small red jalapeno pepper, seeded and de-veined. I'm not looking for a lot of heat from the pepper, mainly just another layer of flavor, and I used red for a bit more fruity flavor. Oh, and a half teaspoon of black pepper. I will have it over basmati rice as you did.
Yesssss... make this recipe your own! Those additions sound delicious. Looking forward to hearing how it tastes!
Jam up, beans and rice is good eating. Add some Tabasco sauce, made in Aveey Island, Louisiana, and cornbread. Or what Mrs. Jolly suggests.
I have sooo many dried been I need to use!! How timely! Thank you.
You're very welcome!
Thanks for the recipe! Can't wait to try it . Im going to make it without oil though
I have hated and avoided beans my entire life, but I decided to give this recipe a try... it is so good! I am a bean convert. I have been eating it with rice almost every day. I didn't for two days and I actually missed it. Thank you Nicole, it is an absolute winner 😄
That is so good to hear! Don't tell anyone, but sometimes I eat exactly that for breakfast too!
I missed you Nichole.. I havent seen a video in awhile. Thank you :)
Did you see my one last week?
Good information, thank you.
We had this dish for dinner tonight. Dry pinto beans, unsalted vegetable stock, basmati rice, topped with roasted broccoli spears, and served with mixed fruit. This is very good, surprisingly SAVORY, and satisfying dinner, The olive oil provides a satisfying richness. It's going onto our regular dinner rotation. IMHO, it needs 2 tsp of salt and leave out the extra cup of water (we had more broth than was useful). I did process two ladles of beans to thicken the broth, as Nicole suggested.
Thanks to Nicole for bringing us this great recipe.
I'm so glad you enjoyed it! Yes, I find I need less salt than most people (weird tastebuds, I guess!). So glad you can make this recipe your own.
Ma'am ! watching your video after a long time. It's good to see you again.
Just made your recipe with black lentils and it is amazing! Looking forward to eating this for many meals.
💗so good. beans every day for optimal nutrition. homecooking is fun and easy, eh. keep spreading the wisdom.
Team Bean!
In these times when im away from home and as a vegetarian, this is exactly what I needed. Thanks!! Hopefully this replenishes any lost nutrients.
Round two of cooking this. I’m a new bean convert. I let most of the liquid boil off this time to make it let soupy. Thanks for the recipe.
*less
Omg, the obvious amazing quality and education in all your videos aside - as that's almost synonymous with the TrueFood ethos - I absolutely love this new hair color on you. The honey blonde is so pretty and is complimentary to your skins undertone. I love gardening and food, but at my core I'm and esthetician and makeup artist. And color theory is such a huge part of my job and the way I look at the world.
Color grading in post edit might come into play, but even still this color and tone is so flattering on you, and honestly makes you look younger. Not that you ever looked old. Hope that didn't come across with that being my intent of this comment. Been a sub for years now and I'm so used to your dark brown hair, but I absolutely love this.
Also, don't worry my beans have been soaking since yesterday while i write this ;))
this got me hyped up for beans! will try
Go for it! Love them too.
Hello, I'm new to your channel and I'm really impressed. I am a rice, bean, and broccoli lover so by the time I finished watching this video my mouth was watering. Still is! Thank you.
Welcome! I'm so happy to have you watching.
I can cook only one dish.
Rice with any legume (except soybean and peanut), with very little seedless oil, salt, turmaric and garam masala.
I also add seasonal tropical vegitable.
Mi Lady, Brazilians have been eating beans since born, they feed us beans broth in the bottle when we're 3 months old .
Really?! Very interesting!
Wow!! I can't believe this is just a coincidence! You must have visited Brazil! Beans cooked precisely in the way you showed here with rice is the national stapple meal there! It's literally Brazil's bread and butter! To the point Brazilians don't even realize how special it is. It is just nomal and not fancy to eat it.
If you haven't already been there, please go and see how an entire nation eating it daily is.🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷
What a magnificent food culture Brazil is. Feijoada (and the vegetarian version) forever!
and, countries like Canada and the US have plenty of options for bean crops so you can add "local" to your bean choice too.
It’s not nesessery to blended it if you cook the last five minutes in the high temperature. So the broth of the beans 🫘 will be thicker. Nice content thanks 🙏 love it 😍
Thanks ❤Making❣️
Let me know how you like it!
@@TrueFoodTV my whole family loved!! We are on a tight budget & looking for healthy inexpensive recipes so this was great!
changing the water couple of times and adding some cumin take care of the gas
Thanks Nicole, looks delicious. I’m always looking for good protein alternatives for my 7 year old vegan daughter. I’ll try this one out tomorrow. Any tips for using freeze dried beans that have already exploded from the skin?
Sounds like a good base for a dip!
outside of the extra virgin that bayleaf is KEY imo.
bayleaf in beans makes all the difference for me.
👍
Yes, agreed!!
Awesome!
Awesome bean recipe
I'm adding this to my grocery list today, thanks!
I'm not seeing a link for the olive oil you use.
In the description, there's an olive oil playlist. There's a video there that talks about some of my faves.
Thanks!
I usualy put garam masala when I cook beans (red ones, I grow them in my garden). Even faster to prepare 😁
If you like to use garam masala, try making your own fresh. I am fortunate to live very near a large Patel Brothers grocery and can get all the spices whole and inexpensively. Good garam masala is mostly coriander seed and cumin seed and then layered with these wonderful fragrant aromatic spices like cardamom (green and black), cloves, cinnamon, mace, nutmeg, black pepper, bay leaf, etc. It smells so amazing when you lightly toast those whole spices, then bring them together in a spice grinder. It's a rich fragrant powder that makes your whole house smell good. I haven't tried using it with red beans though. Something I might have to try.
@@davidh.4649 Too many ingredients are needed. I buy a kilo, which last more than a year. So the gain making it myself is very low.
I grow herbs to make "Herbes de Provence" which is also good fragrant aromatic spices.
(I live in South-East of France)
If anyone remains unconvinced or wants to look up alternatives, check out brazilian beans and rice dishes like baião de dois, feijão tropeiro or feijoada, there are also white bean stews like mocotó or dobradinha. Rice and beans is a staple of our diet, the real national dish. There's nothing better then bean stew the day that is made, but it keeps for a few days, and when there's not enough left, you make feijão mexido with leftovers. :D
Yes, so many wonderful rice and beans dishes out there!
A tip for creamy and tasty gravy: add in an onion, a carrot and a red bell pepper when you start to boil. When the beans are ready, place the mushy veggies in a blender and pour the resulting puree back into the gravy.
Thanks. Organic pintos are great. I have pounds of them from 365 brand at Whole Foods. $4/pound on Amazon. One time I soaked pintos overnight in rooibos tea and they were good. At first I thought your rice was coconut, then I thought it was cheese, so I am glad you cleared it up. Maybe I’ll try rosemary.
Yes, basmati!
I live by myself and for the past year i've been cooking a soup based on a combination of grains, legumes and vegetables almost every sunday. With just a large enough pot it gives me a cheap and nutritious dinner for every day of the week. If you don't mind the monotony, it's the easiest thing you can meal prep and it's definitely healthy.
Sounds right up my alley!
Thank you
You're welcome
Asafoetida called Ying also avaliable online or Indian stores, has an oniony/garlic taste but also is used to stop gas. Used to be a fishing lure too.
I have so many dried beans sitting in my pantry that I haven't used. I need to get cooking!
Happy cooking!
Excited to try this. How long would this take to cook in an instant pot?
Unfortunately I've never tried the instant pot!
Looks good, but probably remove the bay leaves before hitting it with the immersion blender.
Yes, good catch! Thank you, I should have mentioned that.
3 bean soup tonight for dinner. Black, cranberry and arikara. Similar recipe, but more liquid for soup broth. added carrots, parsnip, and a few mushrooms. Garlic, salt, and herbs. Slight emersion blend. A rustic and delicious soup.
Im trying this one! Just need to dry out some rosemary.
Bean brownie my favorite
Sounds good but how would this be Vegan if chicken broth is used?
It wouldn't. But she did say chicken OR vegetable stock.
im gonna make this tomorrow, i make my own sour dough breads since 2019, even home made pasta but really havent done enough with beans so i’ll definitely try! also wanting to eat less meat. For pasta do you cook it normally and add the the beans as the pasta is just about done? Tip: if you ever find Rummo pastas im addicted its so good.
Yes! Cook the pasta normally and then add the beans like you would, say, tomato sauce.
I have no willpower when it comes to pinto beans cooked like this, I'm eating them right out of the pot the minute they're done. Thankfully, no willpower needed for these, so dang good and good for you.
ME TOO!! 🙌 (Don't tell anyone, I even eat them cold!)
Ingredients:
Water
Bento beans
Biking soda
Over night ( you can find it between 6pm-6am )
Garlic
Olive Oil
Water
Salt
Thyme
Rosemary
Bay leaves
Broth ?
Thanks for the great recipe! I've been looking for another way to cook pinto beans, etc. BUT.....the end result may depend on the quality of the ingredients: EVOL, etc.
It's alright. Use the evoo you can afford. It will still taste delicious. At the least, I recommend avoiding evoo that comes in a clear bottle because there's nothing protecting the oil from light which will turn it rancid.
@@TrueFoodTV I checked online at the website you mentioned. Most of the olive oils are sold out. But it is interesting.....soaking the beans in olive oil before adding water or seasoning.
@@TrueFoodTV Thanks so much for this great idea! Lentils! I'll have to try to recipe!
Can this be made in a crock pot or slow cooker?
We made this again, but this time had some fun with the herbs. Instead, using 1 tsp thyme, 1/2 tsp oregano, and 1/4 tsp fennel seed. Made it Italian, and was still excellent. Next time, we're thinking cumin, coriander, and chipotle pepper powder to do a Mexican version.
Love fennel -- great idea! And YES -- the cumin, coriander and chipotle will be a winner too!
You are eating a typical South Indian lunch. We used to get this exact combination as mid-day meal from school (which is sponsored by government of India to avoid mal nutrition in kids) . Impatiently waiting for the bean scented lunch to be served is a sweet scented childhood memory for all South Indians.
I was so shocked to see even beans that is canned when i came here to US. In india we usually use everything fresh and when it comes to beans we always soak the dried beans the previous day and cook the next. Thanks for this recipe ❤
The overnight soak can be replaced by bringing the pot to a boil & turning the heat off. Then cover & let sit for an hour. Works just as well.
Delicious! I just made my second batch to freeze. I labelled them "Jolly Beans" 😂
That's BRILLIANT! So glad you're enjoying them!
Great video. The food looks really good 🔥👍🏻🔥
#foodie
Thank you 😋
A bean farmer told me they use Roundup when drying beans, claiming that is industry standard. 😢
Much more expensive, but I'm only buying organic in the future. Costco only sells canned, no dry option. Guess I'll do to Coop for dry in future.
Please explain if I should use broth or stock for soup and stew. What is the diff?
They are interchangeable in terms of this recipe. (Traditionally, stock is made with bones. Broth from meat.)
Looks awesome. I'm stuck on the oil. That's more oil than I use in 6 months, but I'll try it your way once.
Watch my Mediterranean Diet video. Extra virgin olive oil is something we all need to eat a lot more of! ua-cam.com/video/2WUYHU61CdE/v-deo.htmlsi=0bF0bqBSj4jhVbqk
Here’s a recipe for all my beans lovers. Cooked white beans. Roasted garlic, roasted sunflower seeds. Lemon juice, Cooked manioc, bit of olive oil and salt blend all together place in container add olive oil on top to help preserve. Eat like any other spread add oregano, cilantro or condiments of choice enjoy.
Did it last week with Rancho Gordo black beans. It was sublime, tho I ended up oversalting just a tad. Trying it this week with bulk pintos from Sprouts.
BRILLIANT!!
Thank you so much for sharing this great informative video. You are a very sweet very pretty very beautiful very talented very special God's given wonderful lady and your all recipes and skills are amazing and unique just like you. Your all videos are outstanding.You are the bestst among all the best May God bless you with all the best and finest things in life and Keep you smiling and happy always,Stay blessed 😊
Do you leave the bay leaves in the beans at the end ?!?! Even with putting in the immersion blender ?
You can pluck them out before the immersion blender. (Although, I never remember to and to no ill effect.)
You should try caraotas with sweet chilli and pork (bacon) it will overwrite your sense of taste out to another level :)
When I am traveling 3 weeks at a time for my job, I meal prep and eat lentils, jasmine rice, and sardines ever night. It helps me maintain my weight.
🎼Hoagies and grinders. Hoagies and grinders. Navy beans, navy beans, navy beans, navy beans...🎶
Meatloaf sandwich
I love beans and I'm glad you have highlighted this excellent food source. However, I never soak beans and don't find it necessary. I use basically the same ingredients with a million variations and simmer for 2-2.5 hours. Add a pinch of baking soda near the end and test for tenderness to tell when they're done. They always turn out perfect.
Ah yes. The magical fruit.
That’s a great tip with the immersion blender to thicken it a bit! But not too much! 🫘 🍚 Thanks, Nicole! You’re such a great teacher!
You are so welcome, Bill!
I grew up eating beans all the time❤
I have the beans soaking with baking soda, and the rest of the ingredients ready for tomorrow!
Thank you for this beautiful recipe!
Edit: I couldn't wait until tomorrow, 6 hours soaking time and more cooking time will have to do! lol
Can't wait to hear how they came out!
@@TrueFoodTV They were by far the best pinto beans I've ever cooked -- thank you so much for such a simple and delicious recipe! At first when It just started boiling I was kinda thinking I had added too much oil because I eyeballed it to be equivalent to 1.5 cups of oil (I did 6 cups of dry beans in total), but when I finally turned off the stove it had disappeared into the creamy gravy/stock -- heartiest soup for this not so cold San Francisco weather!
Thank you and thank you for all the work you put in these videos. Cheers!
Try this bean dish with spices such as asfoetida, turmeric, ginger and roasted in Ghee and garnished it with fresh grounded black pepper. India is the nr. one country in the world who know how to prepare delicious beans soups .
Bean poetry: Beans, beans, the magical fruit. The more you eat, the more you toot. The more you toot, the better you feel. So eat your beans for every meal! Anecdote: When i lived near Pontiac, Michigan, there was a health food store (frequented by the Detroit Pistons by the way). The store was called "You Are What You Eat". They had a bumper sticker on the counter that said "If you are what you eat, then I'm fast, cheap, and easy." Just a bit of humorous inspiration for making this type of meal.
ha!!
I'd use lentils and Camelina oil instead! Much quicker to cook and a much higher omega-3:omega-6 ratio (1.8:1 instead of 1:13).
Good morning my friend 😘
Hello!
I have an instant pot, how can I make this same recipe with it?
Yes, I imagine you just have to adjust the timing. Unfortunately I dont have an IP so can't advise.
Just returned from the grocery store with my big bag of Pintos! So excited to make this recipe. We will let you know how it goes
Is this similar/same as Indian Rajma Chawal?
I LOVE pinto beans!!! This looks like a flavorful and healthy preparation for them. I can’t wait to try it and report back 😋
Yes, please do let me know!
My miracle meal:
I use either a 2 qt or 3 qt electronic pressure cooker
Dump one can of Rotel (or store brand tomatoes with chiles) into the pressure cooker. Keep the can out as that will be your measuring cup.
Fill the Rotel can with dried brown lentils and then dump them into the pressure cooker.
Fill the Rotel can with either frozen or fresh diced carrots or carrot slices and then dump into the pressure cooker.
Add a few shakes of Montreal Steak Seasoning and Italian Seasoning into the Pressure Cooker.
Add a liberal amount of Ground Cumin to the pressure cooker. Once it looks like a lot of Ground Cumin, and a few more shakes.
Add water to the max fill line of your pressure cooker...the 2 qt one makes a stew consistency while the 3 qt one makes a more soup consistency. If you were using a 6 qt pressure cooker then you'd just add water until the pot was approximately half way full for soup consistency and less than halfway for stew consistency.
Drizzle a liberal amount of extra virgin olive oil on top of the water.
Close pressure cooker and cook on high pressure for 8 minutes. Let pressure release naturally for at least 10 minutes before releasing pressure or opening. I usually makes this hours ahead of time and let it naturally release pressure while on keep warm mode.
I usually serve this with homemade crusty bread.
This freezes great and leftovers can be served over rice or quinoa or heated up with a fried egg on top.
I feed a lot of different college students and church folks of all ages and I have yet to find someone who doesn't like this and it's so, so easy :)
Tip: cook with avocado oil, olive oil turns into a transfat when heated. Finish and salad with extra virgin olive oil.
Sorry, but this is incorrect. I've seen several scientific and independent studies that have demonstrated the stability of extra virgin even at high heat. It does not turn to transfat.
@@TrueFoodTV Dr Robert Lustig is a world renowned pediatric endocrinologist. His book Metabolic says no go to heating olive oil