I BELIEVE IN BROCCOLI AND BROWNIES
|
|
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/
0 Comments
En Papillote is a cooking method where food is cooked wrapped in paper. Parchment paper is usually used but the good ole “tin foil” dinner might fall into this category as well. En Papillote is my no fail way of cooking fish. It is fast, easy, and the fish turns out perfect every time.
First start with a large piece of parchment paper – big enough to fold over the fish and all the vegetables you’ll be adding. Place your fish on one half of the paper. I live far from a coast, so I almost always purchased frozen. I place the frozen fish right on the paper. We’ve all been there – it’s dinner time, we want something warm and hearty, but just can’t muster the energy to make something. So, we swing by the local pizza shop to grab dinner. A pizza kit can be almost as fast, but the best part is you can don’t have to leave the house. Just pull the pizza kit out of your freezer and you’ll have a delicious, warm, dinner.
Enchiladas are delicious but can be time consuming to make as you fill and roll each individual enchilada. Making enchiladas casserole style speeds up the process without compromising any flavor. Instead of filling and rolling each tortilla, you simply place the tortillas in the casserole dish and top with the filling. It couldn’t be simpler. My creamy enchiladas are packed with corn and beans to add fiber and potassium and I cut the fat by using low-fat cream cheese and soup.
A simple glazed ham makes a quick and filling main dish for dinner. Just add a potato, vegetable and you’ve got a meal. Place a fully cooked ham in baking pan and pop into a 325° F oven.
I enjoy gardening. There is something about planting a tiny seed in the spring and harvesting armfuls of produce in fall. Herbs are one thing I grow each year. I have both indoor and outdoor herbs. I always have my favorites – basil, rosemary, chives, and parsley and then venture out with a few new flavors each year like lemon thyme, sweet mint, chocolate mint, oregano, or sage. My chives and rosemary usually grow as perennials, so I don’t have to replant them each spring. And after months of coaxing I’ve finally got my pot of parsley to grow year-round indoors. There is not much of it, but it grows year-round.
Growing up my mom had a go to soup – Beef, with vegetables, and noodles. I think it was her favorite because she could make a large pot and keep it simmering on the stove to serve people coming and going at different times. As the years past we started calling it Hanna-burger instead of hamburger soup as a nod to my niece Hanna. As with all soups this one is better the day after as the flavors get a chance to develop. The recipe will make plenty of leftovers for the next day.
The trick to this soup is letting the beef make the broth. Instead of browning the beef, crumble the ground beef into the bottom of a large pan and cover it with water. Simmer over low to medium heat until the meat is cooked through. Instapots are all the rage, but I still haven’t made the move. I continue to use my stove top pressure cooker to make quick work of long cooking foods. Some day I’ll get an Instapot, but for now I’m cooking some Sweet and Spicy Beans old school. These beans are perfect for a cold winter’s night dinner, served with a little rice and a green salad.
The night before, cover 1-pound pinto beans with water and soak overnight. When ready to make the dish, drain the beans. Recently the weather went from summer to almost winter, seemingly skipping fall all together. The cold weather means soft cozy sweaters, warm jackets, and comfort food. A delicious, warm and hardy meat pie is comfort at its best. One of my favorite things about this dish is I can make the pie using almost all home-grown or raised foods: carrots, potatoes, onions, and peas from my garden and beef from the family cattle ranch. Only the crust and few seasoning weren’t grown or raised by me or my family. Start by boiling a couple of large potatoes and dicing some carrots and onions. Make the dices small and all about the same size.
|
Featured BlogsCategories
All
|