"BBQ from Braai" and Wines from South Africa at the Scottsdale Culinary Arts Festival

African cuisine is actually a fairly broad term referring to hundreds of different cultures across one of the largest continents in the World. It's also the cuisine I'm least familiar with preparing myself second only to Japanese. I take that back, It would be much easier to tell you the foods that I am familiar with preparing. Big World and all.

African cuisine ranges from Moroccan and Egyptian foods from the North (the ones I'm more inclined to make at home) think olives, oils, spices like cinnamon,nutmeg, ginger and saffron. And pantry staples such as couscous, potatoes, tomatoes, zucchini and onions. A friend of mine from Egypt recently introduced me to Rose water and orange water to sip on or add to cakes.

The "horn" of Africa might be what most people think of when Africa is mentioned and includes Somalia and Ethiopia to name a few.
Southern Africa has more of a European and Asian influence with a diet heavy in tropical fruits and seafood along with venison. Western regions of Africa rely on a diet heavy in meats like venison and starchy foods such as yams, various rices, millet (my favorite grain) sorghum and plantains and spices like cinnamon, nutmeg and mint. Eggs are also a main source of protein.





O.K. obviously I find this stuff extremely interesting and in case you haven't noticed, indulge in a very wide variety of foods and tastes. This is why I was absolutely beyond thrilled to be invited to attend the Scottsdale Culinary Arts Festival for the Wines of South Africa Event (WOSA) this Saturday! Not only for the chance to experience the rich foods, exotic spices and wines from this region of the World but to able to actually chew and savor my food with a sip or two of wine masterfully paired from said region without stopping every 4.5 seconds to yell at someone to stop acting like a caveman at the dinner table! Maybe I'll even wear heels, Oooo, and lipstick!



If you live or will be in the Phoenix/Scottsdale area this weekend and want to experience one of the most popular, longest running events in the Nation and the largest contributor to The Scottsdale League of Arts I hope you will consider purchasing tickets. I will be attending the WOSA, (Wines from South Africa) "From BBQ to Braai" event Saturday evening which I believe is sold out but there are 6 full days of events featuring over 50 restaurants, World renowned chefs , beer festivals, wine tastings and live bands! If you are interested, buy your tickets with quickness at Scottsdale Culinary Arts Festival.

“From BBQ to Braai” is a road-trip series sponsored by Wines of South Africa following renowned South African Chef Hugo Uys and acclaimed multi-media artist Xander Ferreira as they set out across the US to explore American BBQ, music and culture while introducing South African Braai cuisine, wine and culture. Chef Hugo collaborates with local chefs to create a South African braai infused with local flavors perfectly paired with South African wines while Xander spins records in the background. This incredible experience is limited to a few cities in the US!AZ Wine Company will be on-site taking orders for all wines poured at the event.

Africans quite possibly may have been the first people to enjoy BBQ! 

Piri piri chicken, from Mozambique is one of the sweet and spicy charred foods I hope to indulge in.

Mozambique’s cuisine is a heady blend of African, Portuguese, oriental and Arab flavors -- think fragrant spices, hot piri piri and creamy coconut sauces, with hints of cashews and peanuts.

I hope to see you at the Scottsdale Culinary Festival! If not, I'll have a glass of wine for you and post pictures and reviews from my favorites soon!

Savor The Bold Flavors Of South Africa At The 2014 Scottsdale Culinary Festival’s “From BBQ To Braai” Scottsdale

Meet renowned chef Hugo Uys, sip fine South African wines

and taste traditional Braai cuisine, Saturday, April 12

Who: 

Food lovers, travel junkies, BBQ fanatics and anyone else interested in celebrating traditional South African braai (BBQ) cuisine and live DJ music.
 
What: 

Home to world-renowned wines and a unique cooking scene combining cross-currents of European, African and Asian traditions, South Africa is one of the world’s culinary capitals. And now you can taste the best of this exotic destination without leaving the Valley as the 2014 Scottsdale Culinary Festival hosts the “From BBQ to Braai” Scottsdale tasting event on Saturday, April 12 (7 – 10 pm). Hosted at the Westin Kierland Resort & Spa, join famed South African chef, Hugo Uys, and sponsor, Wines of South Africa, for a culinary collaboration showcasing how traditional braai food compares with America’s own smoke-tinged masterpiece, BBQ. Plus enjoy live DJ music by acclaimed South African multi-media artist, Xander Ferreira – all for only $25 per person.  All proceeds from the event will benefit The Scottsdale League for the Arts.

Similar to a potluck backyard BBQ here in America, a South African braai (pronounced BRY) is a casual outdoor gathering where friends and family converge to cook meats and seafood over a charcoal fire. Considered the go-to social event for South Africans, a true braai also features pap (a thickened crumb porridge) as well as salads and other side dishes. Here in Scottsdale, chef Hugo Uys will be creating a South African braai tasting event featuring select charcoal grilled meats as well as seasonal salads, side dishes and desserts paired with fine South African wines, a unique culinary experience that will only be offered in select cities across the US.
 
Voted “Best Annual Event” by AZCentral.com, “Best Culinary Event” by Arizona Foothills Magazine and winner of six AzTEC (Arizona Talent in Event Concepts)Awards, the Scottsdale Culinary Festival will be even tastier in 2014 thanks to notable new sponsors such as Saveur Magazine. That said, between the celebrity-chef dinners, cocktail soirees, a Champagne brunch, and a food-filled picnic, it’s easy to lose track of the Festival’s tastiest takeaway. Every year eager stomachs raise funds that are donated to numerous arts and arts education charities, with more than $3.8 million distributed since 2002. With the help of your appetite, we can raise even more in 2014. Mark your calendar and prepare your appetite, you won’t want to miss the 36^th Annual Scottsdale Culinary Festival.
 
When: 

Saturday, April 12, 2014 (7 – 10 pm)
 
Where: 

The Westin Kierland Resort & Spa
6902 E. Greenway Parkway
Scottsdale, AZ 85254

One of the very few African inspired dishes I've made several times, Ethiopian Groundnut Wat (Stew)  The sweet potatoes and creamy peanut butter along with the unique spices popular to the region make this dish a very, very special treat you must try. 

Ethiopian Groundnut Wat 

This classic Moroccan dish is traditionally cooked in a tagine but I make it in my slow cooker and it's a wonderful, tangy and savory dish for any day of the week. 

Slow Cooker Chicken Tagine with a Twist

sources

CNN Travel

Scottsdale Culinary Festival

Tex Mex Chicken and Rice with Bacon

Living in a house with picky eaters is really cramping my style.

My oldest son, who is now 19 (yeah, I'm old) loved spicy foods even when he was in diapers! I'll never forget the time we took a day trip up to Flagstaff, Az. when he was 6 years old and the pressure from his stuffy nose/sinuses got the better of him from the quick rise in elevation. My tough little guy was holding back sobs in pain. We pulled over in some little town in between Phoenix and Flagstaff and found a small, rickety Mexican Food joint {the best ones always are}. We sat on the small patio on fold out chairs and planned to order something quick while Britton had a chance to hopefully 'decompress'.

 The waiter/owner couldn't help but notice Britton, then a handsome young boy holding his head in pain (yes we had already tried a decongestant). He say's with a snap of his fingers

"I have just the thing for you mi amigo!"

A moment later, he was back with a very small, carefully held bowl of dark red, thin salsa (picante). Warily, yet somehow smugly, he placed it in front of my then 6 year old son. "This will solve your problem right away, but slowly o.k.!? 

Jim and I exchanged quick, nervous glances while my son, without hesitation, dove right in with a tortilla chip and shoveled a huge scoop of the liquid fire directly into his little mouth. His face just noticeably flinched in pain. He quickly gained his composure and while his eyes still wide in surprise, wiped his now runny nose and went back in for more. 

It couldn't be all that hot then right? My husband and I who are both Natives to Arizona (me by default) are not only used to spicy foods but require it in Mexican food and beyond. We both took a generous taste from the small bowl and immediately we were both teary eyed and gasping for air. That is some serious salsa!

To which the just returned waiter replies, "Well, I don't just put this out for anyone!"  My son, then requested a second bowl. My son.

My younger children on the other hand can't handle the ittiest bit of spice or most flavors other than cheese for that matter. This has created a serious cramp in my cooking style I tell you.
Seriously, serious.

How am I supposed to make Mexican food, a favorite cuisine of ours without loads of spiciness in it?

How am I supposed to make a Tex Mex Chicken Arroz without it having a kick to it?!!!

Initiation on! Someones gotta toughen up these kids. ;)

Oh, did I mention the best part about this meal (besides the stuffing into your face part?) It's a ONE POT meal my friends! Awww yeah!

Ingredients

4-6 boneless chicken thighs, trimmed of most of the fat

4 cups chicken broth

1/2 cup light beer such as Dos Equis Amber (or more broth or water)

1/2 cup of your favorite salsa (I love Safeway's brand, restaurant style Fire Roasted Salsa)

2 cups long grain rice

1 tablespoon tomato paste

1 small yellow onion

1 medium red bell pepper

1 can black beans, thoroughly rinsed and drained

1 can sweet kernel corn, drained

1 lb bacon, cooked and crumbled

Avocado and cilantro for garnish

Using  ye old  spatula-tong method, cook bacon in a large, Dutch oven in batches so as not to over crowd. Remove and let drain on paper towels carefully draining the grease into an old can between each batch. Set aside for later. 

In a small food processor, finely chop onion and bell pepper. 

Reserve a tablespoon of the bacon fat and leave it in pan. Add chicken thighs and cook 2-3 minutes on each side to brown. Remove from pan and set aside. Add onion and peppers to the pan and stir. Cook 5 minutes till translucent, stirring only once or twice.  

This is my favorite part, pour either the beer or about 1/2 cup of the broth into the pan while scraping of the browned bits with a spatula (don't use a metal one on a Dutch oven).  Now, add the tomato paste and using a slotted spatula stir it around the pot to combine it with veggies.  

Add the remaining chicken broth, salsa, rice and chicken thighs to the pot. Stirring to combine. Cook over medium-high heat for 10-12 minutes stirring occasionally. Add beans and corn, stir. Cover with a tight fitting lid and reduce heat to low. Cook undisturbed for 20 minutes. Remove from heat let sit for 10-15 minutes if possible. 

Remove lid, fluff with a fork. 

Serve piping hot on plates with crumbled bacon on top. Garnish with avocado slices and cilantro. Serve with an ice cold beer. 

I entered this recipe into the Foodie Blogroll contest: 1,2,3 Cook and Snap on Facebook and it would make my day if you voted for me!!!

Roasted Cauliflower Florets with Sweet Curried Quinoa

Can we just talk for a minute about how hard it is to motivate myself to get anything at all done right now? Honestly, all I want to do is be outside and soak up the warm, perfect Arizona sun in all of its perfect glory. I realize most of the Country is struggling through a nasty winter at the moment and I'm sorry to rub it in your face, I don't mean to. I'm more than grateful for the gorgeous weather we have here in Phoenix and I mean to take advantage of  every single second of the sun basking, pool side lounging, Chardonnay sipping Spring we have been blessed with. Feel free to come visit us anytime (except June-August which pretty much sucks and it's your turn for bragging).


We've been either eating out (on patios of course), ordering in or making super simple, throw together lunches and dinners so as not to waste any time stuffed up indoors. I've come to terms with my laziness and in fact prefer to call it embracing and enjoying the present. Perspective people.

Make this when you are craving something simple, sweet and savory all at the same time. Don't forget the raisins, Yum! The end. 

recipe source  Cookie and Kate

SERVES     4        PREP TIME    10        COOK TIME    30

Roasted Cauliflower

1 head cauliflower, cut into bite-sized florets

2 tablespoons melted coconut oil or olive oil

¼ teaspoon cayenne pepper

pinch sea salt

Curried Quinoa and Greens

2 teaspoons melted coconut oil or olive oil

1 medium yellow onion, chopped

1 teaspoon ground ginger

1 teaspoon ground turmeric

½ teaspoon curry powder of choice (optional)

½ teaspoon ground cardamom

1 can (14 ounces) light coconut milk

½ cup water

1 cup quinoa, rinsed well in a fine mesh colander

⅓ cup raisins

1 teaspoon sea salt

1 tablespoon cider vinegar

4 cups baby spinach, baby kale, chard or arugula

 red pepper flakes to taste

Roast the cauliflower: 

Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with oil, cayenne p and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

Cook the quinoa:

In a large pot warm the oil over medium heat. Add the onion and cook until translucent, stirring frequently, 3- 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a soft boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.

Fluff the quinoa with a fork. Stir in the salt, vinegar and greens. Spoon quinoa into bowls over roasted cauliflower. Add red pepper flakes to your taste.

Smokey and Fiery Chipotle en Adobo Butternut Squash Lasagna {#12 Weeks of Winter Squash}

My OCD-ness can be a really annoying thing. Any time I say "This will only take 5 minutes." I find myself analyzing the fine details 90 minutes later in search for the perfect project. This not only goes for blogging which is time consuming pretty much no matter how you go at it but in just about every aspect of my life. Granted I've painfully learned how to choose my battles over the years, especially since having 4 children (if anything can put a cramp in your quest for perfection, it's children.  The dolls.







Another thing that can get a girl to cut her quest for the perfect blog post abruptly short would be that she has a new book series that she's reading {The Divergent series, have you read it?} and a very short window on a weeknight in which to sneak in a page or two without  being interrupted every 3 1/2 minutes and maybe stay awake long enough after the kids have gone to bed to read an entire chapter. We won't discuss how much of the fine details I retain. Names elude me in real life, characters in books are difficult to commit to these days.


Unless of course it's a brand new (in my world anyway)  hot teen novel that involves drama at every turn of the page and Love at First Site, can't live without you, you take my every breath away even though we are in the midst of a post-apocalyptic, I'm the only one who can save the world sort of state.

It happens.

I may have somewhat of a tough exterior, but I just so happen to enjoy a good 'romance' novel so long as it involves high impact, high stress non-realistic situations which may or may not involve  zombies/vampires or a bunch of gorgeous 16 year old's defending the last of mankind just like any other  respectable women in her 30's does.

Right?


Right.

My point, and I do have one as usual, is that while the recipe process and photography session for this post took many hours of preparation, fine tuning and self scrutinization I'm afraid that I must say good bye quite abruptly….

What? It's too late for that?  Well then please forgive any punctuation or grammar mistakes in this post because I really must go find out what Tris and Four are going to do about the predicament they've managed to get themselves into…… again, with the Euridite and the Candor. This is serious people.

Before I say goodnight I must say that this is any lasagna lovers DREAM!  So not your everyday, ordinary lasagna by any standards, this one packs a punch you won't soon forget. It still has your comfort food qualities except for roasted butternut squash tossed in chipotles en adobo sauce was used in the mix and sweet turkey sausage was thrown in to compliment the smokey heat.

 Really, there are very few words that come to mind to describe how freaking amazing this dish was and I don't use the word freaking very lightly my friends.

Sharp provolone cheese and light and fluffy ricotta really balanced out the heat in this dish. It's like you get a swift kick of smokey, delicious heat on your taste buds and then are swiftly soothed by ricotta's creamy coolness. 

Chipotles are dried, smoked jalapeños. Adobo is a tangy, slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple. Use just the chipotles for intense smoky chile heat or just the sauce for a sour-sweet flavor and a slightly less fiery smoky heat.

Apparently, I seem to take for granted the fact that some things that may be "simple" for me in the kitchen are not simple for most of my friends. I named my blog "Simply Healthy Family" because I wanted to share simple, healthy and delicious snacks and meals with everyone, Novice cook, busy parent or anyone looking to expand their current palate or cooking ability. So when I get feedback saying "What the heck is Thyme, Saffron, Quinoa?" etc. I feel like I need to take the time to add in a bit more instructional and informative posts on SHF.

So, for those of you who have ever looked at the winter squash bins in the super market and thought they were purely ornamental, here's to you.

First, they really are super easy to prepare. One of the few fuss free and forgiving vegetables out there. Once you get past your fear of peeling the hard outer peel your good to go!

A veggie peeler won't likely do the job with most winter squash sot grab a good butcher knife and cut off both ends. Stand it on one end and careful cut off the peel. It's really not as hard as you might think. 

Now, cut the butternut squash in half, lengthwise and scoop out the seeds with a spoon, discard.

Turn squash over and cut lengthwise into 1 inch strips.

Turn each piece flat and cut off the small 'hook' ends into 1 inch pieces. 

Now, cut the thicker lengths of squash in half, lengthwise again so that they will be uniform to 1 inch size. Cut the lengths of squash into 1 inch square pieces. This will ensure they cook evenly.

For this lasagna recipe, you will need to quickly cook the diced squash somehow. You could throw them into a microwave bowl, cover and cook an high for 5 minutes (I stray away from microwaves if possible partly because of potential nutrient loss and mostly because of definent flavor loss.)

I recommend either roasting them in your already preheated oven for 10 minutes or my preferred method, drizzled with (garlic infused) olive oil and pan roasting them for 7-10 minutes till just caramelized and slightly cooked. 

You will want to pre-cook them either way because they will take longer to cook then the rest of the ingredients.

I had to show you this picture of freshly grated Provolone cheese (Parmesan on the next photo). It may seem like fresh, whole cheeses are more expensive but when you grate them yourself you end up with way more for your money not to mention an incredible difference in flavor to those recipes you put so much time into!!!

No words necessary I think. Here are the layering steps. I just had fun making and photographing it. Silly hobby right?

Sauce on bottom to prevent sticking. 

I used a small amount of sweet turkey sausage in the recipe to satisfy the masses. I like the mild flavor of turkey and loved the way the sweet sausage kept the smokey heat of the chipotle in check. Obviously,  the turkey can be omitted and this will still be a very hearty and satisfying vegetarian meal. I totally dig that.

Finished, beautiful chipotle lasagna. FYI, I made a second lasagna without the chipotle sauce for the kids. It really does pack a punch. Also, I strongly suggest that if your new to spice/heat that you start with a small amount of the chipotle en adobo and go from there.

Ingredients

1 package of oven ready lasagna noodles
1/2 lb. sweet turkey sausage, browned
1 jar of your favorite marinara sauce
1small-medium butternut squash, peeled and chopped as per instructions above
1 can chipotles en adobo sauce
4 cups chopped fresh spinach
2 medium yellow onions, chopped
2, 15 oz. cartons of ricotta cheese
1 1/2 - 2 cups sharp provolone cheese, grated
1/2 cup freshly grated parmesan cheese
1/4 cup fresh parsley, chopped

Optional:
light sour cream
olives


Putting it all together:

Preheat oven to 350F

In a large skillet, brown sausage and onion. Drain and set aside.
Spoon chipotles en adobo sauce in a small food processor, this is where my little manual one comes in very handy, and process till smooth. Place cubed squash into a large bowl and toss with sauce.
Lightly coat a casserole dish with cooking spray. Layer lasagna as pictured above, sauce, noodles, squash and sausage mixture, spinach, cheeses. Repeat. Make sure the top layer is covered lightly in sauce so the noodles can cook.

Cover loosely with foil and bake at 350F for 30 minutes. (remember to pre cook your squash for a few minutes as described above!)

Uncover and cook for an additional 30 minutes.

Let cool for 10 minutes before cutting. Serve with cool sour cream and olives. Don't forget the salad!

Bon Apetite!

Loving this #12Weeks of Winter Squash thing! Week 4 peeps. Thanks again to my friends Heather and Joanne for hosting another swag party!

South Western Style Eggs Benedict with Creamy Avocado Hollandaise

Eggs Benedict has always and will always be my favorite breakfast. I'll never forget the very first time I had it in a little cafe in the Lamplight district in San Fransisco. It was the most indulgent breakfast I'd ever had and I was surprised at how much I looooved the warm, oozy yolk as it drizzled out of the egg and soaked into the toast. I have never been a fan of eggs in general and still don't care for boiled eggs or scrambled eggs unless made my way (pushed to the center of the pan till just cooked and with veggies). 

After this life changing breakfast in San Fransisco I did duly note how heavy my tummy felt and the slight but noticeable 'icky' feeling I get whenever I eat something that is loaded with fat. I came up with a much lighter version many years ago and have made it so many times now that it's my go to weekend breakfast or brunch. 

My simple starter Hollandaise is fat free by using plain, fat free Greek yogurt instead of mayo and egg and has plenty of 'bang for your buck' flavors going on. 

By adding half of a California avocado you'll get an even creamier texture, added flavor and super good for you fatty acids and vitamins.

To make the Hollandaise sauce appealing to the spice lovers palate, add 1/2 of a minced jalapeno and a dash of Spanish paprika or chili powder.

TIME  10 MINUTES        SERVES    4
Ingredients:

4 Organic, free range eggs
4 slices Canadian bacon
1/2 California Avocado
4 slices Ezekiel sprouted bread or English muffin
1/2 jalapeño, minced
dash Spanish paprika or chili powder
1/3 cup plain, fat free Greek yogurt
2-3 tablespoons whole grain Dijon mustard
dash of soy sauce or tamari
squeeze of lemon juice
1 teaspoon spice mix ~ make enough to save in a small jar for future use.
(equal parts: ground cumin, garlic powder, curry powder, turmeric, black pepper, cayenne powder)


 In a small food processor, mix together avocado, yogurt, Dijon, tamari, lemon and 1 teaspoon of the spice mix. Blend till smooth. You may need to add a tablespoon of water to desired consistency. Add the minced jalapeno and pulse a few times.

In a small pan add enough water to 1- 1/2" depth. Heat over medium-high heat till just  starts to boil.
Gently crack eggs, one at a time and slowly drop into water. Reduce heat to medium to maintain a very gentle boil. Cook eggs exactly 3 minutes. Using a slotted spoon, carefully remove eggs and place onto toasted bread with a slice of Canadian bacon (I like mine heated on a cast iron skillet).

Spoon the sauce over the the egg and bacon. Sprinkle with Spanish paprika and serve immediately.



Notes: Serve with mango, grapes, grapefruit or your favorite fruit.

This post is linked to Cookin Canuck  ~ Wake Up w CA Avocado

Sweet and Smokey Slow Cooked Garbanzo Beans on Flax Seed Crepes and a Set of Spices and Flavored Salt from Gourmet Nut Give Away!

Nothing beats a slow cooked dish that makes your mouth water from the sweet and smokey flavors wafting through your home all day. And when the flavors have soaked into your slowly cooked chicken and garbanzo beans and you can finally spoon the contents from your slow cooker and place them in a super healthy, simple home made wrap, you are basically giddy with joy. Pure bliss I tell you.

Sure you could throw the onion into the slow cooker and cook it all day with the rest of the stuff, but I have a strange affection for searing my onions until they are beautifully browned.  I could eat them by the spoonful that way.

The fine people from Gourmet Nut sent me a nice goodie box filled with their trail mixes, power snacks  and some pink and smoked sea salts to try. They also sent me some of their different spices/rubs to hang out with. We were more than eager to try out the Coffee Steak Rub on our T-Bones and I massaged my fillet Mignon with the Sweet and Smokey Steak Rub.


Mouth watering, sweet Heaven coming from our grill.



I was quickly addicted to the Sweet and Smokey rub and had to come up with a weekday dish other than steak which we only eat on rare occasion. So when I saw these tacos using smoked paprika over at Family Style Food I immediately knew what I had to do.

Crazy simple and insanely delicious, even picky eaters 2 and 4 loved these!  You can easily make these vegetarian/vegan by omitting the chicken but I knew my little guys would be more willing to eat them with just a bit of chicken in them.

Gourmet Nut is going to give away a Set of their spices and flavored salts to not one but THREE lucky Simply Healthy Family readers!

Please visit Gourmet Nut and tell me which spices or salts are your fav and what you would make with them! This isn't mandatory but I am interested at all of the possibilities with their range of 

salts and spices!

serves    6          Time |   prep  15   cook  8 hours    

ingredients

1 tablespoon extra-virgin olive oil

1/2 cup chopped white onion

½-1 of a jalapeno pepper, seeds and veins removed, minced

1 1/2 cups dry garbanzo beans 

2 chicken thighs, bone in

4 cups chicken broth, veggie broth or water

1 tablespoon Gourmet Nut Sweet and Smokey steak rub

1 teaspoon salt

Optional Garnishes:

cilantro

avocado, peeled, pitted and diced

1 ripe tomato, sliced

Arugula greens

shredded sharp cheddar cheese

instructions

1. rinse and drain dried garbanzo beans. soak garbanzo beans overnight in plenty of water, this step is important.
2. in the morning drain the garbanzo beans and add to your slow cooker along with broth or water, salt and sweet and smokey spice. add bone in chicken thighs. cook on low setting for 8-10 hours till beans are soft. do not lift lid during this time.
3. make tortillas, recipe below.
4. when beans are done, sauté onion in olive oil over high heat till browned, add jalapeno and cook 2 more minutes.
5. Using a fork, shred the chicken off the bone and stir into beans, discard bones and skin.
6. spoon mixture onto tortillas, top with onion and garnishes.

notes: This is easily converted to a vegetarian meal by omitting the chicken. Also, in a pinch you can use canned garbanzo beans (chick peas)

Recipe adapted from  Wheat Belly Cookbook

MAKES   4 wraps       time   15 minutes

Flax seed Wraps

1/3 cup flax meal (ground flax seeds)

1/2 teaspoon baking powder

1/2 teaspoon onion powder

1/2 teaspoon paprika

pinch of salt

2 tablespoons coconut oil, melted, plus more for greasing the pan

2 tablespoons water

2 eggs

1. In a small bowl, mix together the flax meal, baking powder, onion powder, paprika and salt. Stir in coconut oil. Beat in the water and eggs until blended.
2. Heat a small, non-stick sauté pan over medium heat. Add a bit of oil to lightly coat the pan. Pour in a small amount of the batter to just thinly coat the pan. Cook for 2-3 minutes until small bubbles form on the top and you can easily get a rubber spatula under the wrap. 
3. Carefully, flip the wrap over using a rubber spatula. Cook and additional minute. Remove from heat, repeat. 

notes: I suggest making a big batch of these and refrigerating or freezing them. They will keep in the fridge for several days and can be used in place of tortillas or as a sandwich wrap. 

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