Tag Archives: beans

Health Benefits of Beans/Legumes

08 Monday Nov 2010

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Legumes offer a huge bang for your bite. Their benefits make them a highly sought after non animal source of protein as well as an excellent source of complex carbohydrates and fiber.

– A few benefits –
1. They are a rich source of cholesterol-lowering fiber. The high fiber content helps prevent blood sugar levels from rising to rapidly after a meal, making them an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia.
2. They have a significant amount of antioxidants, folic acid, vitamin B6, and magnesium.
3. Red kidney beans are rated the highest, just ahead of blueberries.
4. Beans are also protective against cancer. Researchers found that beans significantly reduced frequency of breast cancer in the woman who had a higher intake of common beans or lentils. Eating beans or lentils two or more times per week was associated with a 24 percent reduced risk of breast cancer according to a study by the Nurses’ Health Study II.

– How to eat-
1. Make a three bean salad
2. Make into a dip for veggies
3. Make bean and rice burritos like me!
4. Add to soups and salads

Pinto Beans- Cosmo Hippie Chef Alert!

08 Monday Nov 2010

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I wanted to make something yummy and fun on Saturday for the U of U vs. TCU game, it was a beautiful fall day and I had the time to put in the extra effort it takes to make homemade beans. I have been trying hard to make homemade beans a habit in my kitchen. It takes a little extra planning but the bonus is bulk beans are cheaper than the canned ones, and when you make your own there is always extra so you can freeze them for later use, AWESOME.
Well, my efforts were a huge success my husband and his buddy Charlie loved them, we made bean and wild rice burritos for the game. A few toppings like guacamole, greens, tomato’s, onions, sour cream and salsa and you have the best Mexican in town! And now we have extras for another dinner this week. I hope you’ll try them.

-Refried Pinto Beans with Chiles- Serves 6 (This recipe comes from of my favorite cookbooks ‘Clean Food’ by Terry Walters)

3 garlic cloves
1 onion, diced
2 T. grapeseed oil
4 c. cooked pinto beans
2- 4oz cans chopped green chiles (I only used one)
1 t. chili powder
1 t. cumin
1/2 t. sea salt
2 T. lime juice

1. In a saute pan or Dutch oven over medium heat, saute garlic and onion in oil until soft (about 3 min). Add beans and remaining ingredients and saute another 3-4 min. With the back of the spoon smash the beans to your desired consistency. Remove from heat and serve.
* okay little side note: I made my pinto beans fresh before I made this recipe so I reserved 1c. of the bean cooking liquid. I added this and 1/2c. water to the beans along with 2 T. olive oil and use my hand held blender and blended until smooth. I like my beans more on the creamy side.

– Legumes, Beans – Basic Cooking Instructions
1 c. dried beans of choice (yields 2 1/4c. cooked beans)
water
Thumb-size piece kombu (Sea vegetable that is used to infuse foods with highly alkalizing minerals, iodine and iron. Also known for it’s ability to tenderize legumes and reduce their gaseous properties.)
Pinch of salt

1. Sort through dry legumes and remove any dirt chunks and pebbles.
2. Place legumes in pot with 3 c. water and soak overnight.
3. Drain, rinse, and return to pot with 3 c. fresh water.
4. Cover pot, bring to boil, skim off foam and reduce heat and simmer. Add kombu and salt.
5. Cover and cook until beans are tender (anywhere from 50 min- just over an hour). Test by removing a bean and squeeze between fingers.
6. Drain remaining liquid and store cooked legumes in a airtight container in the refrigerator or freezer.

White Bean Salad- Farmers Market Inspired

15 Sunday Aug 2010

Posted by in appetizer, beans, salad

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So sometimes I need a quick fresh dish that I can whip up in minutes after work. It’s usually late so it needs to be healthy and light, this white bean salad is a great choice. You can serve it with a large green salad or with a side of wild salmon or free range chicken. It would also be great for a picnic because it won’t go bad in the heat.

-White Bean salad- Serves 2
1 can organic great northern beans, drained and rinsed
1/4 c. onion, chopped- FM
2 cloves garlic, minced- FM
1/2 pint small tomatoes, cut in half- FM
1/2 cucumber, peeled and diced – FM
handful basil, torn into salad- FM
handful parsley, torn into salad- FM
2 T. olive oil, 2 T. red wine vinegar
salt and pepper
1. Toss all the ingredients in a large bowl and dress with olive oil, vinegar and salt and pepper.
2. Serve as soon as possible either alone or as a side.

Remember that you can change up the proportions and make this dish your own, I guarantee I wasn’t the first to think this up. I am however going to double this and pack it for my lunch this week, and for Billy I’m going to use garbanzo beans for his lunch version of this dish. ENJOY!

Hummus

20 Saturday Jun 2009

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I took a little break to make a batch of tortilla soup, it’s raining so I want to to advantage of soup weather while I can! My husband is off playing poker so it’s just you and me. This hummus recipe came from my mother in law and we make it all the time, I’m actually snacking on it right now. I have served this with some colorful veggies for Friday cocktail night with friends or I make it for Billy to snack on with carrots and jicama after work before I get home, if not he’ll eat everything in the cabinets. NOT GOOD ! Or I’ll pack it up for our weekly lunches. It’s creamy, a little spicy and super easy. ENJOY.

-Hummus-

1 can (15oz) chickpeas
zest and juice of 1 lemon
1/2 c. tahini (sesame paste)
1/4 c. chopped yellow onion
3 cloves garlic, chopped lightly
2 T. – 1/2 c. olive oil
2 tsp. cumin
1/8 tsp. cayenne pepper
1/2 tsp. – 1 tsp. salt and or garlic salt (according to taste)

1. Drain chickpeas, reserving 1/4 – 1/2 c. of the liquid.
2. Combine chickpeas, zest and lemon juice, tahini, onion, garlic, cumin, salt, and cayenne pepper in a food processor. Turn on and start to puree.
3. Stream in the reserved chickpea liquid and olive oil. Make sure to scrape down side and puree all together.
4. Refrigeratefor at least and hour before serving. ( the longer the better)

Tortilla Soup…YUMMY!

16 Tuesday Jun 2009

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Okay kids here’s a good one for you, this soup is a staple in our house during the cold month’s. Lucky for me and my family it was soup weather this weekend! ENJOY.

Soup:
3 lrg carrots, chopped into bite size pieces
3 stalks of celery, diced
1 medium onion, chopped
2 cloves garlic, minced
-Start by sauting these ingredients in a medium size soup pot with some olive oil over medium heat.
1 package baby bella mushrooms, sliced or chopped
2 c. rainbow swiss chard or spinach
16 oz to 32 oz canned tomato’s ( I can my own and they really make the soup awesome)
32 oz/4 c/1 quart vegetable broth
2 chipotles in adobo sauce, chopped ( can be found in any supermarket), ( put the left overs in a zip lock bag and store in the freezer)
2 tsp. adobo sauce
salt and pepper ( My store had this smoked salt and I use it in place of regular salt, delish!)
-When the other ingredients have started to soften make sure to stir and season with salt and pepper. Then add the mushrooms, let them saute a minute or two before you season or the salt will draw all the moisture out, and we want them to brown a bit first. Next add tomato’s, chipotles, adobo sauce, and vegetable broth. Let it come to a boil and turn to medium low and simmer 10 min. When those ten minutes are up turn heat to low or simmer and add the chard or spinach.
* optional indredients
1 can black beans, drained and rinsed
2 c. fresh corn, or canned
-So when the chard/spinach has wilted at this point you could add the optional ingredients. This is the first time I’ve pureed this soup and it was great. So if your going to puree it do that first, and then add beans and or corn.
-We like to top our soup with local beehive sharp cheese and tofutti sour cream (vegan). We also use hot sauce and diced avocado, oh yes and my homemade tortilla strips.
Tortilla Strips:
1 package corn tortillas ( you might only use half the package)
olive oil
spices: ( your choice) 1/8 tsp. – 1/4 tsp. salt, pepper, cumin, garlic salt or garlic powder, paprika, chili powder, cayenne pepper.
– Take two tortillas at a time, cut in half stack the two half moon shaped pieces on to of each other and then cut into strips. Do this to at least six tortillas, then toss in a bowl with olive oil and spices of choice. Line a baking sheet with foil, heat the oven to 375 . Place strips onto baking sheet and bake for 10 to 15 min.