You can make a delicious bean spread from any beans you have available. And they only take a few minutes to put together. If you use canned beans, choose unsalted, organic brands like Eden Organic.

The main components of a bean spread are:

• beans – what you have cooked, or in your pantry
• nut butter – tahini, almond nut butter
• olive oil
• garlic – my personal opinion is that you can never have too much garlic as long as your partner has some too!
• seasoning – herbs and spices that compliment the beans you have on hand and the vegetables you choose to add – this is where you need to know what tastes good with what, or you can go online and research what combinations have already been tried
• salt
• lemon juice
• vegetables – this is where I use up leftovers, especially slow roasted sweet potatoes, squash, red peppers or eggplant

Great Northern Bean & Roasted Sweet Potato Spread

Yes, that’s what we had in the fridge and pantry to go with the Arrowroot crackers we were experimenting with. Oh, that’s how this all started. Sherri and I were starting to go through the recipes we’re compiling for the Holistic Cooking Academy (moving in upstairs at Nature’s Emporium soon) and we found the recipe for Arrowroot Crackers that follows. Since you HAVE to have a delicious spread to cover such wonder, we whipped this up for you.

1 can                            Great Northern Bean (Eden brand)
2 Tbsp                          tahini
2 Tbsp                          olive oil
2 Tbsp                          water
1 clove                         garlic

½ cup                           roasted sweet potatoes (skins removed)
1 tsp                             curry powder
½ tsp                            kelp salt
½ tsp                            paprika
½ tsp                            cumin 

1. In a food processor, combine the first 5 ingredients until they reach the desired consistency of a bean spread (thick – but not too thick because it will break your crackers!).
2. Add second group of 6 ingredients and process until smooth.
3. Enjoy with some delicious crackers – like the Arrowroot crackers.

Sherri Doak and I will be teaching how to make the following Gluten-Free Arrowroot crackers in the Gluten-Free Baking class in September at Nature’s Emporium.  But until then, you can try them out yourself. Here’s the recipe.

Arrowroot Crackers

1 tbsp ghee or clarified butter
1/2 cup light bean flour (like chick pea)
1½ cups arrowroot flour
1 cup  almond meal
2 tsp baking powder
1 tsp  salt with trace minerals
¾ cup purified water – warm
1 tbsp. honey
1 tsp  thyme
½ tsp  basil

Parchment paper
1 egg
1 tsp toasted sesame seeds or black onion seed
½ tsp dulse

 1.  Prepare the batter. Melt butter in a small dish in a low oven. In a medium-sized mixing bowl, mix flours, almond meal, baking powder, thyme, basil and salt. Mix warm water and honey and add to dry ingredients. Add melted butter, and stir, and then mix gently to form moist dough. Turn on oven to 300° F.
2.  Create the cracker. Place parchment paper onto a large bar pan. Press and stretch dough with your fingers into the pan, until dough is very thin – about 1/16th-of-an-inch. Roll with a small roller to help make it smooth. Glaze with a beaten egg, and evenly sprinkle on seeds and dulse. Cut five rows down and eight rows across to make 40 squares. Prick with fork to prevent bubbling.
3.  Bake 30 minutes or until crackers are crisp. Cool on a rack, and then lift parchment paper to slide crackers to a serving dish. Serve with your favorite  bean spread.
4.  Store in an airtight container, or in a tin with waxed paper, and refrigerate.

Hope you enjoy whipping up your own bean spreads with what you have in the pantry and frig!

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