I BELIEVE IN BROCCOLI AND BROWNIES
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 Legumes, such as black beans, are a nutrient powerhouse. A half cup of black beans supplies 8 g of protein, 305 mg potassium, 8 g of fiber, and 114 calories. That means adults can get one-fourth to one-third of their daily fiber needs just by consuming a few beans. With their high fiber and potassium content, beans can promote heart health. Regular consumption of beans – about 1 to 2 cups cooked weekly has been shown to has been shown to reduce lipid levels (cholesterol) in people with heart disease. Antioxidant and phytochemicals along with the fiber in beans may also reduce the risk for colon cancer. If the health benefits don’t convince you to add beans to your diet, the price might. An easy way to stretch your food budget is to cook with dried beans. Dried beans cost only about 15 cents per serving and canned beans cost just 30-45 cents per serving. That is a deal! If you are looking for convenience try canned beans if you have more time cook dried beans on your own. Beans can be eaten at breakfast, lunch, or dinner. Try a breakfast burrito with pinto beans, scrambled eggs, and salsa wrapped in a warm tortilla. Make a super salad for lunch by adding garbanzo beans to mixed greens, chopped tomatoes, and sliced cucumbers. For dinner check out this flavorful black bean burger.   Black Bean Burgers 15 oz can black beans, drained 3/4 cup cooked quinoa or couscous 1/2 cup breadcrumbs 1/2 cup minced vegetables such as bell peppers, onions, celery 1 tsp minced garlic 1-1/2 tsp ground cumin A few shakes of hot sauce 1 Egg 3-4 Tbsp olive oil In a medium bowl roughly mash the bean with a potato masher or fork into a paste mixture. Leave a few of the bean part or mostly whole. Add the quinoa/couscous, breadcrumbs, vegetable, garlic, cumin, and hot sauce to the beans. In a small dish beat the egg. Mix the egg and all ingredients together. You can use a spoon or your hands. Divide the mixture into 4-6 equal parts. Using your hands form 4-6 patties. Heat half the olive oil in a large skillet. Cook half the patties in hot oil until browned and heated through, about 2-3 minutes per side. Repeat for second half. These patties are delicious served with a tzatziki sauce or fry sauce. References:
https://beaninstitute.com/
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 About 15 years ago, I made homemade flour tortillas on a consistent basis. The ingredients were simple, they were easy to make, and tasted good. But like many things in life overtime I stopped making them. I probably stopped because it is really, really, easy to pick up a pack of tortillas at the grocery store. With the current COVID pandemic happening, I’ve been staying at home and limiting trips to the grocery store. So, I decided to take up tortilla making again. While tortillas are easy to make, they do take a little time to roll and shape, but the delicious flavor is worth the time.
The ingredient list is simple: Flour, salt, fat (shortening or oil), and water. Start by mixing the flour and salt together. Then add in your fat. You can use oil or shortening. I use oil, because I’m a dietitian and oil is healthier than solid fats. Use your fingers to cut the fat into the flour mixture until it make coarse crumbs.  In the midst of COVID-19 I decided to head out to the grocery store. I didn’t really need to go, but thought my local store wouldn’t have all the panicked shoppers seen in large cities. I went on a weekday at 9:30 am, which is usually very slow. To my surprise (I shouldn’t have been surprised after watching the news) the place was packed. Shelves were bare and I was in the checkout line for 1 hour. The cashier told me the store had closed at 10 pm the night before (they’re a 24 hour store) because they ran out of food. Two semi’s came in during the night and store was restocked. But by 9:30 am the milk, tortilla, and bread shelves (along with others) were mostly bare. As I passed by the bread shelf, I thought I can just make bread, I bake it on a consistent basis.
So here is my 18-hour bread recipe. With 18-hours in the name -- It sounds like it would be laborious, but it is embarrassingly easy. In a large bowl whisk together flour, yeast, salt, sugar. Then add some water and vinegar just until a ball forms. Eggs are such a simple food that I think they are often overlooked as the nutrition powerhouses they actually are. Eggs are packed with protein, have a multitude of vitamins and minerals, are low in calories, and are budget friendly.  You probably know that eggs are a super source of protein. One large egg has about 6 grams of protein. The protein is found in the egg white, but most of the nutrients are housed in the delicious, yellow yolk. Some of the nutrients in eggs such as vitamin A, vitamin B6, vitamin D, and iron are well known, but you may not be as familiar with the nutrients choline, lutein, and zeaxanthin.
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