|
|
Let the beans replace the meat in this heart-friendly, hearty version of the classic pasta dish
Ingredients:
1 14-ounce can salad beans (mixed beans) or can of your favorite bean rinsed and drained
2 tablespoons extra-virgin olive oil
1 small onion, chopped
1/2 cup chopped carrot
1/4 cup chopped celery
1/2 teaspoon salt
4 cloves garlic, chopped
1 bay leaf
1/2 cup white wine
1 14-ounce can diced tomatoes
1/4 cup chopped fresh parsley, divided
8 ounces whole-wheat or brown rice pasta of your choice
1/2 cup freshly grated Parmesan cheese
Instructions: Read more... (Estimated reading time: 56 secs)
A twist on the classic version for when you want something special. Great as a dip or a spread for sandwiches or wraps.
Ingredients:
2 cups chickpeas/garbanzos (1 cup dried or 2 15-oz cans drained)
6 cups vegetable stock or water (for cooking beans)
2 bay leaves (for cooking beans)
1 teaspoon cumin seed or ½ teaspoon ground cumin
1 medium red bell pepper
½ cup nonfat plain yogurt or ¼ cup soft silken tofu
¼ cup fresh lemon juice
¼ cup orange juice
2 tablespoons tahini
1 tablespoon olive oil
3 to 5 garlic cloves, minced
½ teaspoon sea salt, or to taste Read more... (Estimated reading time: 60 secs)
Ingredients:
4 cups cooked chickpeas/garbanzos (3 15-oz cans drained or 2 cups dried, to be soaked and cooked as instructed)
½ cup sesame tahini
2 tablespoons cold water
2 tablespoons fresh lemon juice
½ teaspoon ground cumin
3-4 cloves garlic, chopped
1 tablespoon extra-virgin olive oil
Instructions:
- Drain and rinse chickpeas, if using canned.
- Combine chickpeas with remaining ingredients (except olive oil) in a food processor or blender container. Blend to a rough puree texture adding a little more water if necessary. The mixture should not be totally smooth.
- Scrape the mixture into a bowl. Stir in the olive oil.
Great as an appetizer with crackers or vegetables, or as a spread on sandwiches or wraps.
Ingredients:
Two ripe avocados, pitted and peeled
½ cup white beans
2 cloves garlic
¼ cup chopped fresh cilantro leaves
2 teaspoons fresh lime juice
Salt and ground black pepper
Instruction:
In a medium bowl, combine avocados, white beans and garlic. Mash with a fork until chunky. Fold in cilantro and lime juice. Season to taste with salt and black pepper.
Ingredients:
2 cups white cannelini or great northern beans (1 cup dried or 2 15-ounce cans)
3 cups water
2 bay leaves (for cooking beans)
1 teaspoon olive oil
2 garlic cloves, peeled and minced
½ head escarole, cleaned and chopped
½ cup water
½ cube vegetable bouillon or other vegetable seasoning (such as A. Vogel organic herb seasoning salt, used to taste)
Instruction: Read more... (Estimated reading time: 34 secs)
- Prepare beans according to bean chart directions (using bay leaves and adding ½ teaspoon salt to beans at end of cooking and cook for additional 5 minutes) or drain canned beans.
Ingredients:
2 tablespoons olive oil
1 chopped onion
2 cloves garlic, sliced
¼ teaspoon red pepper flakes
Salt and freshly ground black pepper
2 cups kale
2 cups water
1 15-ounce can or approximately 1 cup fresh cannelini beans
¾ cup chicken stock
Instructions: Read more... (Estimated reading time: 39 secs)
- Wash kale and strip the leaves off the stalks. Discard stalks and roughly chop kale.
- Bring the water to a boil in a 10-12 inch skillet that has a tight-fitting lid.
- Add the kale and cook, covered, over high heat, stirring occasionally, until tender, approximately 5 minutes. Remove and drain, saving the cooking liquid to drink (for a really healthy, vitamin and mineral rich green cocktail known as “pot likker”).
I love to hear that people are thinking about whole grains and want to know how to use them. In my experience, adding these foods to a diet, particularly when they are replacing any kind of refined grain product, can have a significantly positive effect on energy, mood, and one’s ability to maintain a healthy weight. Grains also lend themselves well to cooking in batches and providing multiple meals. Furthermore, they are a great bargain relative to their nutritional value, especially if you purchase them in bulk. Read more... (Estimated reading time: 2:22 mins)
I’ve written about the tremendous value of beans elsewhere (see Bountiful Beans & Legumes in this cooking class overview). Combined here with a leafy-green familiar to anyone who enjoys Italian food, this is an extremely nutritious and delicious soup. This recipe is from Greens Glorious Greens by Johnna Albi & Catherine Walthers, an excellent resource for anyone wanting to add more of these foods to their diet.
This recipe serves approximately four people Read more... (Estimated reading time: 1:30 mins)
This is a personal favorite of mine, as it’s rich and satisfying the way cream-based soups are, but it doesn’t include the milk I try to limit in our diets, especially in the winter time (see this boosting immunity blog post for more information on dairy and staying healthy). Read more... (Estimated reading time: 1:32 mins)
Soy is an inexpensive, high-quality, vitamin- and mineral-rich plant protein with lots of soluble fiber and plant-based omega-3 fatty acids. It is also the richest known dietary source of powerful health-promoting phyto-estrogens, which are natural plant protectants that can have a range of positive effects on the body. Read more... (Estimated reading time: 1:42 mins)
Beans, actually one type of legume (a category that includes peas like string beans, green beans, and lentils) are a rich source of protein, fiber, minerals including iron, potassium and magnesium, and vitamins like folate. They also contain phytochemicals, like flavonoids, that can reduce your risk of developing some diseases. And for all their nutritional benefit and delicious taste, beans are also extremely affordable, making them a great choice for everyone trying to eat well on a budget.
This simple recipe serves approximately four people, and is adapted from The Whole Truth, an excellent book by Andrea Beaman, Holistic Health Counselor. All soups are great for making in larger batches and using for multiple meals. Read more... (Estimated reading time: 54 secs)
Most of my soups don’t contain milk, because you can make a creamy soup without them. However, if you can tolerate it, some dairy can be OK; it is different for each individual. I do recommend organic milk and butter be used, as conventional dairy does contains a lot of hormones.
This recipe makes 3-4 servings. I always double or triple it, as I like to have leftovers.
Ingredients: Read more... (Estimated reading time: 1:04 mins)
- 2 medium sweet potatoes, peeled and cut to 1″ pieces
- 1 medium parsnip, peeled and chopped
- 1 small onion, chopped
- 1 teaspoon fresh rosemary, chopped
These brownies are dairy, sugar, and wheat-free. I also love them for their ease. They are different than traditional brownies, but rich & satisfying. They go well with an all-natural whipped cream on the side. Kids tend to really enjoy them!
In terms of the health benefits, the carob is high-fiber, and contains antioxidants, vitamin E, phosphorus, calcium, and an anti-allergic & antibacterial substance called gallic acid. Unlike chocolate, it has no caffeine, which makes this a great alternative for the evening dessert for children or adults who are sensitive to caffeine’s effects. The garbanzo beans (chick peas) are a good source of folic acid, manganese, protein, and a trace mineral called molybdenum, known to detoxify sulfites, a preservative often found in wine, lunch meats, and used on salad bars. Read more... (Estimated reading time: 59 secs)
Edamame are fresh soy beans, the young pods of the soybean plant. Soy is an inexpensive, high-quality, vitamin- and mineral-rich plant protein with lots of soluble fiber and plant-based omega-3 fatty acids. It is also the richest known source of powerful health-promoting phyto-estrogens, which are natural plant protectants that can also provide us with protection against various diseases. The best way to eat soy is in its whole state, as used here, or fermented in the form of natto, miso, tempeh, and naturally-fermented soy sauces (shoyu and tamari). Read more... (Estimated reading time: 1:11 mins)
Eating well is never easier than when your local produce is so conveniently available at the temporary markets that allow farmers to sell directly to the public. You can find these markets in both small towns and big cities, from early spring into the fall (or all year-round in the southern and western states). Here are some suggestions for making the most of the experience this summer: Read more... (Estimated reading time: 2:05 mins)
- Bring your own heavy-duty bags and you’ll be able to handle your purchases much more easily. If you become a regular, a wheeled cart or wagon is a worthwhile purchase.
|
|
Recent Comments