Author Archives: Marilyn Sarasqueta

Meet our Featured Dietitian Anne Danahy!

AnneDanahy(1)

Anne Danahy is a registered dietitian and nutrition communications consultant from Scottsdale, Arizona, who specializes in women’s health and healthy aging. She blogs at Craving Something Healthy, where she shares (mostly) healthy recipes, nutrition tips and information to help her readers stay healthy and age well.

Part of healthy eating, she says, includes adding beans to your diet — she calls them the “ultimate anti-aging food.” Anne encourages people to add more dried beans into their diet because beans are an often-overlooked food with so many wonderful health benefits.

She says that beans have so many nutritional benefits that it’s hard to know where to begin, but she relies on beans for soluble fiber to manage blood sugar and cholesterol and promote weight loss. She loves how versatile they are — they’re the best way to boost protein, fiber, and lots of other nutrients in both savory and sweet dishes. They’re an easy way to enjoy more plant-based meals, too.

Anne often cooks Mexican or Southwestern recipes, so she always has lots of black beans on hand. She says her real favorite, though, are cannellini beans because of their milder taste and creamy texture. They’re a perfect way to add a rich creaminess to soups and stews. She has also used them in baking and to make sweet dips, such as her Loaded Oatmeal Chocolate Chip Cookie Dough Hummus, with a healthy twist.

Check out Anne’s recipe for Roasted Radish and White Bean Salad.

photo courtesy of Anne Danahy

photo courtesy of Anne Danahy

Be sure to follow Anne on social media!
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 Red Beans and Rice!

Red beans&Rice2

Mardi Gras is early this year — Feb. 13, to be precise. Break out your beads and masks and make some red beans and rice to celebrate!

This traditional Louisiana dish was typically made on washday, which was Monday. Before there were washing machines, housewives had to do their laundry by hand. Using a ham bone from their Sunday meal, they would slow cook the beans all day while they scrubbed clothes so that dinner would be ready after a long day of laundry.

Today, washday might be another day of the week, but in some homes, red beans and rice are still the meal of choice on Mondays. Not only is this dish delicious, it is also nutritious and very economical! Our variation is not the traditional Creole recipe, but it’s still tasty.Red beans & rice 3

Red Beans and Rice

Ingredients:

1⁄2      cup uncooked rice
2         cups cooked*, drained red kidney or pink beans or one 16-oz. can, drained
1⁄4      cup chopped onion
1         tablespoon each soy sauce and sherry
1/2     teaspoon toasted sesame seeds (optional)

Instructions:

Cook rice according to package directions until tender. Add beans, onion, soy sauce and sherry; mix gently. Simmer, covered, 5 minutes or until all moisture is absorbed. Sprinkle with sesame seeds. Makes 6 servings.

*For best results, soak and cook dry beans by preferred method.

 

Meet our Featured Food Blogger Averie!

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Averie Sunshine began blogging from her San Diego, California, home in 2009 as a little hobby. Since then, she’s built her website, Averie Cooks, into an impressive stash of cost friendly, tasty recipes. And the best part? She uses everyday ingredients available at your local grocery store.

Her recipes are fast, easy and ready in less than 30 minutes. Averie loves sharing recipes, connecting with readers, cooking, and posting new recipes every Monday, Wednesday, and Friday.

Visit her website to see wonderful photographs of dishes that will inspire you to make something from her recipe library for dinner tonight! Try her Chickpea and Kale Glow Bowl with Dreamy Tahini Dressing, Easy 30-minute Chicken Enchilada Chili or her Roasted Curried Cauliflower and Chickpea Salad.

Pepperoni Pizza Baked Beans

photo courtesy of Averie Cooks

photo courtesy of Averie Cooks

Easy 30-Minute Taco Macaroni and Cheese

photo courtesy of Averie Cooks

photo courtesy of Averie Cooks

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You’ll Love These Lima Bean Recipes … Really!

limaandchickenstew10

Let’s face it: A lot of us grew up eating frozen green lima beans that left a lot to be desired.

But once you start cooking with these dry white beans you’ll discover their natural, rich flavor — and realize why they’re also known as “butterbeans.”

No matter what you call these white beans, there are many different ways to cook them! Try one of these delicious recipes from our online recipe library.

Experiment with these two recipes and you will fall in love. Lima and Chicken Stew is a delicious dish that is perfect for the family or as an economical dish for a dinner party. Soup is great anytime of year, but this Butterbean Soup is especially delicious during the cold winter.

Limaand chicken stew plated 3Lima Chicken Stew

Butterbeansoup1Butterbean Soup

 

CREAMY LARGE WHITE LIMA BEAN TORTILLA SLOW COOKER SOUP

photo courtesy of ®Healthy Grocery Girl

Recipe Courtesy of ®Healthy Grocery Girl

SOUP INGREDIENTS:

  • 2 tablespoons coconut oil
  • 1⁄2 white onion, diced
  • 1 cup tortilla strips
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 2 teaspoons paprika
  • 2 teaspoons sea salt
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 (15-ounce) can of coconut milk
  • 4 cups of vegetable stock (or stock of choice)
  • 1 cup corn
  • 2 cups of dried Large White Lima Beans

TOPPINGS:

  • Fresh cilantro
  • A squeeze of lime-juice Crispy Tortilla Strips
  • If available and in season, slices of fresh avocado
  • Optional topping is to add corn, cooked large white lima beans and bell pepper

Instructions

  • To start you’ll want to use fresh dried beans, so always check the expiration date!
  • To prep the beans, sort and soak beans.
  • Add 2 cups of beans into a pot or bowl with 6 cups of water.
  • Soak at room temperature for six to eight hours (for example overnight) and add more water if the level gets low.
  • Drain and rinse before cooking and discard the water the beans have soaked in.
  • When it’s time to make your soup you’ll want to wash and dice your veggies.
  • Then add all the ingredients into your slow cooker and cook on high for 3 to 4 hours.
  • Using a handheld immersion blender or traditional blender, blend the soup partially, so that it’s creamy but there is still some texture from the whole ingredients.
  • Serve and add toppings and then enjoy! I love to keep this soup stored in glass mason jars in the fridge and consume within 5 – 7 days.
  • To make the crispy tortilla strips I simply slice organic tortillas into thin strips. You can use any tortillas you prefer such as organic corn tortillas or a gluten-free cassava or brown rice tortilla. I place the strips on a baking sheet and drizzle with a little bit of coconut oil and a pinch of sea salt. Then I roast in the oven at 375 degrees Fahrenheit for just 3 – 5 minutes until crispy. Watch the tortilla strips so they do no burn!

 

 

Creamy Large White Lima Bean Tortilla Slow Cooker Soup from ®Healthy Grocery Girl!

photo courtesy of ®Healthy Grocery Girl

California Beans is delighted to be partnered with the ®Healthy Grocery Girl, Megan Roosevelt!

Megan has developed a delicious, nutritious and easy to make slow cooker soup recipe featuring California large Lima beans.  Please check out the YouTube video showing step by step how to make her delicious Creamy Large White Lima Bean Slow Cooker Soup.

photo courtesy of ®Healthy Grocery Girl

photo courtesy of ®Healthy Grocery Girl

CREAMY LARGE WHITE LIMA BEAN TORTILLA SLOW COOKER SOUP

SOUP INGREDIENTS

  1. 2 tablespoons coconut oil
  2. 1⁄2 white onion, diced
  3. 1 cup tortilla strips
  4. 1 green bell pepper, diced
  5. 1 red bell pepper, diced
  6. 2 teaspoons paprika
  7. 2 teaspoons sea salt
  8. 1 teaspoon chili powder
  9. 1 teaspoon cumin
  10. 1 (15-ounce) can of coconut milk
  11. 4 cups of vegetable stock (or stock of choice)
  12. 1 cup corn
  13. 2 cups of dried Large White Lima Beans

TOPPINGS

  1. Fresh cilantro
  2. A squeeze of lime-juice Crispy Tortilla Strips
  3. If available and in season, slices of fresh avocado
  4. Optional topping is to add corn, cooked large white lima beans and bell pepper

Instructions

  1. To start you’ll want to use fresh dried beans, so always check the expiration date!
  2. To prep the beans, sort and soak beans.
  3. Add 2 cups of beans into a pot or bowl with 6 cups of water.
  4. Soak at room temperature for six to eight hours (for example overnight) and add more water if the level gets low.
  5. Drain and rinse before cooking and discard the water the beans have soaked in.
  6. When it’s time to make your soup you’ll want to wash and dice your veggies.
  7. Then add all the ingredients into your slow cooker and cook on high for 3 to 4 hours.
  8. Using a handheld immersion blender or traditional blender, blend the soup partially, so that it’s creamy but there is still some texture from the whole ingredients.
  9. Serve and add toppings and then enjoy! I love to keep this soup stored in glass mason jars in the fridge and consume within 5 – 7 days.
  10. To make the crispy tortilla strips I simply slice organic tortillas into thin strips. You can use any tortillas you prefer such as organic corn tortillas or a gluten-free cassava or brown rice tortilla. I place the strips on a baking sheet and drizzle with a little bit of coconut oil and a pinch of sea salt. Then I roast in the oven at 375 degrees Fahrenheit for just 3 – 5 minutes until crispy. Watch the tortilla strips so they do no burn!

By ®Healthy Grocery Girl

 

 

Meet our Featured Food Blogger, Rebecca!

Rebecca Hubbell-2017

Rebecca Hubbell’s website Sugar and Soul is geared toward inspiring millennial women, but all ages will love this website — especially if you like to cook and travel!

“We aim to inspire our readers to live exciting and happy lives with delicious recipes, entertainment ideas, and first-hand travel experiences,” Rebecca says.

Rebecca is based in Maine and has put her own spin on that state’s traditional Yankee fare. When you think of Maine, you probably think of lobsters, not baked beans. But baked beans are a classic state dish known as Bean-Hole Beans. Traditionally, they’re cooked in a cast iron pot in the ground.

Rebecca took this bean recipe and added her own twist by making it more accessible: you don’t have to cook it in the ground. You probably have heard of using Coca-Cola in a chocolate cake, so using Dr. Pepper in baked beans is a perfect fit. Try her Easy Dr. Pepper Baked Beans for a perfect side dish this winter or a summer barbecue!

photo courtesy of Sugar and Soul

photo courtesy of Sugar and Soul

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Eat Black-Eye Peas for Good Luck All Year Long!

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These little one-eyed wonders are known by different names: black-eye peas, beans, or cowpeas. Whatever you call them in your neck of the woods, and however you fix them, they are delicious!

Eating black-eye peas is a Southern New Year’s Day tradition that is supposed to grant you prosperity during the coming year; however, eating them all year long is not only good luck, but also good for you! Use them in Texas caviar, chili, or Hoppin’ John, but make sure you have them in your pantry to use often in your meals.

Black-eyed peas are nutrient dense and are high in folate, fiber, protein, potassium, magnesium, calcium, vitamin A, and B vitamins and are low in fat and calories.

Do you like stir-fry? Try Hoisin Black-Eye Chicken Stir Fry for a change of pace. This dish is economical, delicious, and your family and friends will love it!

IMG_5765Bayou Black-Eye Chicken is a combination of chicken breasts, mushrooms, and black-eyes for a delicious one-pot meal that is sure to please.

BayouChickenwithBlackeyes

Enjoy!

 

California Beans Winter Giveaway!

Enter to Win Winter 2017-1

Winter Giveaway Time!

What’s Your Favorite Way to Eat Beans?

Enter to win a free $400 Amazon gift card from California Beans.

It’s easy! Just head to our Facebook page, follow the arrow on our cover photo to the Sign Up button, click and choose what way you like to eat beans!

Please share this great giveaway with your friends! Contest ends December 15th and you may enter once a day (must be over 18 years of age)!

Meet our Featured Dietitian Mary Parsons!

Mary Parsons

Mary Parsons of Flavorrd is a food enthusiast and registered dietitian. Biology was her field of choice in college, but her experiments in the kitchen led her to combine her love of science and food in a master’s degree in nutrition. This Florida native is now living in San Diego and working for Healthy Dining doing nutrition analysis and consulting for restaurants. She maintains her website, flavorrd.com, in her free time.

“As an RD, I have been trained to appreciate eating from a scientific perspective,” she says. “Like all things in life, food and nutrition are infinitely complex, and there will always be something new to discover.”

She hopes her website will become a place where others who share her passion for food can come to share ideas, get inspiration, and discuss nutrition and the struggle to nourish our bodies and spirits.

Mary feels most Americans don’t eat enough fiber — and beans are an excellent source of this nutrient. Fiber is a critical fuel for friendly gut bacteria, and a diet deficient in fiber can lead to imbalances in the digestive system that can be a significant source of chronic inflammation.

She loves black beans because she grew up in Florida, so Latin cuisine is a comfort food for her. Plus, the deep color is a giveaway that they’re an especially rich source of the antioxidant anthocyanin.

Her advice for people who experience digestive symptoms when eating beans: Start with small amounts and gradually increase the proportion of legumes and other vegetables in the diet — it can take some time for the gut to adapt to changes. Also, soak dried beans before cooking to improve digestibility; oligosaccharides (which are difficult-to-digest starches associated with beans’ reputation as a “musical fruit”) leach into the soaking water, which can then be discarded before cooking with fresh water.

Mary graciously shared her recipe for Curried Chickpea Wraps with us!

photo courtesy of Mary Parsons

photo courtesy of Mary Parsons

Curried Chickpea Wraps

Time: 10 minutes
Total Time: 15 minutes
Yield: Serves 3

Ingredients:
1 tablespoon olive oil
1/2 medium onion
1 teaspoon curry powder
1/2 teaspoon ground cumin
1/4 teaspoon ground cayenne
salt to taste
2 cups cooked chickpeas or one 14.5 oz. can, drained and rinsed
1 Roma or other small tomato, chopped
To serve:
pita bread
plain yogurt
fresh cilantro
Instructions:
Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook for several minutes, stirring frequently, until it begins to brown. Add the spices and salt, and allow to cook while stirring about 30 seconds, until fragrant. Add the chickpeas and tomatoes, and cook for about five more minutes. The tomato will soften, and the chickpeas will begin to crisp.

Serve the curried chickpeas on a warm pita bread, topped with yogurt and cilantro.

Be sure to follow Mary on social media!
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