Author Archives: Marilyn Sarasqueta

Meet our Featured Food Blogger, Holly!

Holly-owner-of-Spend-With-Pennies1.jpg1

Type in the word “beans” on Holly Nilsson’s website, Spend With Pennies, and you will find pages of recipes using all varieties of beans! Holly is a mother of four almost-grown children, a wife, blogger, recipe creator, photographer and force behind the website.

Browse through Spend With Pennies and you’ll quickly conclude cooking is her passion. She creates recipes for the everyday cook that are easy, imaginative, and great! Not only are her recipes fantastic, but you will also find household tips, time-saving ideas, and so much more — such as storing dry beans!

Holly has graciously let us share her Slow Cooker Butternut Squash Chili recipe with us.

Photo courtesy of Holly Nilsson Spend with Pennies

Photo courtesy of Holly Nilsson

Make sure to follow Holly on her social media:
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Meet Lindsay, Our Featured Dietitian!

LindsayLivingston

Lindsay Livingston is a full-time mom and a registered dietitian from Columbus, Ohio. She believes healthy eating doesn’t have to be complicated or expensive — and beans fit perfectly with her philosophy.

Lindsay’s website, The Lean Green Bean, has delicious, easy recipes for your whole family to enjoy. She has found that beans aren’t just delicious — they’re for the whole family. They are a perfect finger food for her eight-month-old daughter because they help her practice her hand-eye coordination while also being a source of nutrients and fiber.

Substituting beans for meat helps to add more protein and fiber to dishes. Plus, beans are easy to blend and add to things like dips, baked goods, and desserts.

Lindsay is a huge fan of black beans, and her love of Mexican-style dishes tends to pair well with that variety.

photo courtesy of Lindsay Livingston

photo courtesy of Lindsay Livingston

The recipe she chose to share with us is one of her favorites, White Chicken Chili. It’s lighter than a traditional tomato-based chili, is packed with protein, and tastes great in both winter and summer. You can easily make it as spicy as you want to and top it with goodies like cheese and avocado.

Make sure to follow Lindsay on her social media!
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Check out her ebooks: “Ultimate Guide to Food Prep” and “Table Talk: Tips and Tricks for Feeding Young Children.”

Try Chickpea Flour — You’ll Like It!

panisses

I like experimenting with different ingredients when I cook, so naturally I wanted to try recipes using garbanzo, or chickpea, flour. It’s a nutritional, gluten-free powerhouse loaded with protein, fiber, vitamins, and minerals.

You can make the flour yourself if you have a heavy-duty blender such as a Vitamix. Just add some dried garbanzos to your blender, pulse the garbanzos (they will dance around) until they are broken apart, and then blend until they’ve reached flour consistency.

Sift them through a flour sifter or a fine sieve to get the hard little bits that didn’t grind up. You can also find garbanzo flour at some grocery chain stores, Indian or Italian food stores, your local health food store, or online at Amazon. I made my own and also purchased some in the bulk section at a local health food store.

Garbanzo, or chickpea bean, flour has many different names throughout the world. In Indian cuisine, it is called besan when made out of unroasted chickpeas and chana when made of roasted chickpeas. It is called ceci flour in Italy.

I recently purchased Camilla V. Saulsbury’s informative book “The Chickpea Flour Cookbook: Healthy Gluten-Free and Grain-Free Recipes to Power Every Meal of the Day.” Her recipes are easy to make with available ingredients — and delicious!

Camilla was gracious enough to let me use some of her recipes for this blog post. Be sure to buy this beautiful cookbook of Camilla’s!

I decided to make her panisses (chickpea French fries) and chickpea beer bread. My husband and I devoured the panisses, which I chose to fry rather than broil. They were delicious! The beer bread was made using Firestone Union Jack IPA, and you can taste the hops. I’m sure the taste would be different depending on the beer you chose to use. The texture of the bread was light and airy.

panisses2 Panisses (Chickpea French Fries)
Makes 4 servings

Ingredients:
Olive oil for greasing pan, frying or broiling
1 cup (120 grams) chickpea flour
1 teaspoon fine sea salt
2 cups water
2 teaspoons olive oil
Freshly ground pepper
Lemon wedges for serving

Instructions:

  1. Grease the bottom and sides of a 9-inch-square baking pan with olive oil.
  2. In a medium bowl, whisk the flour and salt together. Whisk in 1 cup of the water and the olive oil until blended and smooth.
  3. In a medium saucepan, bring the remaining 1 cup water to a boil. Reduce the heat to medium and whisk in the batter. Cook, stirring constantly, for 2 to 4 minutes, until the batter is very thick. Immediately pour and spread it into the prepared pan; use a spatula dipped in warm water to smooth the top.
  4. Cool the mixture to room temperature then place in the refrigerator, loosely covered, for at least 1 hour or for up to 24 hours. Invert it onto a cutting board and cut into 1/4-inch-wide batons.
  5. There are two ways to cook the panisses. To fry them, heat 1/4 inch of olive oil in a large skillet. When the oil is hot (add a small test piece to skillet; it should bubble immediately), add about a third of the fries, taking care not to overcrowd the pan. Cook 1 to 2 minutes, until the bottoms are golden brown; turn them over with tongs or a spatula and cook for 1 to 2 minutes longer, until deep golden brown. Transfer the fries to a paper towel-lined plate to drain; repeat with the remaining fries, heating more oil in the pan as needed.
  6. Alternatively, to broil the panisses, position the broiler rack in the oven 8 inches from the heat source. Grease a large rimmed baking sheet with olive oil and place it on the rack to preheat, 3 minutes. Using an oven mitt (sheet will be very hot), remove the sheet from the oven. Arrange the panisses on the sheet. Broil for 3 to 5 minutes, until golden brown. Remove from the oven and flip the panisses over with a spatula. Broil for 3 to 5 minutes longer, until the other sides are golden brown.
  7. Season the panisses with salt and pepper and squeeze the lemon wedges over them. Serve hot.

(Note:) In my haste to try these French fries, I forgot to season with the salt and pepper and the lemon! They were delicious served with Traina sun dried tomato ketchup.

chickpeabeerbreadChickpea Beer Bread
Makes 1 loaf

Ingredients:
Nonstick cooking spray
2 1/2 cups (300 grams) chickpea flour
2 tablespoons natural cane sugar
1 tablespoon baking powder
1 1/2 teaspoons baking powder
3/4 teaspoon fine sea salt
1 (12 oz.) bottle beer (gluten-free)

Instructions:

  1. Preheat the oven to 350 degrees F. Spray a 9-by-5 inch loaf pan with nonstick cooking spray.
  2. In a large bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.
  3. Add the beer to the flour mixture and stir until just blended. Spread the batter evenly in the prepared pan.
  4. Bake for 43 to 48 minutes, until a toothpick inserted in the center comes out clean. Let the bread cool in the pan on a wire rack for 10 minutes, then release to the rack to cool.

 

Tip:

Do not open the beer until you are ready to mix the batter to avoid any loss of carbonation — the bubbles help to give this yeasty bread its light and airy rise.

 

Note: Camilla has five different variations of the bread in her cookbook and they all look delicious!

 

 

 

 

 

 

 

Meet our Featured Food Blogger Joey Bruno!

Joey

Joey Bruno is co-owner of Thrive Cuisine. Cooking healthy, delicious, plant-based meals has been Joey’s true passion since he went vegan in 2015. He has a master’s degree in nutrition and food science and is committed to making the internet a place of education and knowledge rather than misinformation and click bait. He currently lives in Delaware with his wife.

photo courtesy of Thrive Cuisine

photo courtesy of Thrive Cuisine

Vegan Steak Black Bean Fajita Bowl

Joey says: “For vegans, replacing meat with beans/legumes/pulses is an excellent choice for satiety and protein. Chipotle-style bowls tend to be a staple in my household, topped with black beans, onions, corn, guacamole, and tomatoes. However, craving may arise for something a bit meatier. In this case, seitan is the perfect way to add a new element of texture to any dish and is a perfect way to upgrade the standard vegan burrito bowl.

“Enter the Vegan Steak & Black Bean Fajita Bowl! It’s got black beans, seitan steak tips, a bunch of veggies, and a cashew cheese sauce (or guac if you want) to top it all off.

“Just know that if you want to omit the seitan in this recipe you can, as it is still awesome with just beans and all the other ingredients.”

Here’s what you’ll need:

Seitan Fajita Ingredients:

  • 1 package of Seitan
  • 1 medium onion (onion type doesn’t matter)
  • 1 green or red bell pepper
  • Liquid from the canned beans
  • Salt and pepper to taste

Smoky TexMex Black Beans Ingredients:

  • 2 – 15.5 oz cans of black beans, drained
  • Liquid smoke
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • ½ teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste
  • Juice of ½ lemon

Rice:

  • 2 cups of dried rice (any style)
  • 1 bay leaf

“Cheeze” Sauce Ingredients:

  • ½ cup of raw cashews
  • ¼ cup nutritional yeast
  • Water
  • Juice of ½ lemon
  • Salt to taste

Optional Toppings:

  • Chopped tomatoes
  • Sliced avocado or guacamole
  • Additional nutritional yeast flakes

Directions:

  • Open both cans of black beans. Pour only the liquid from both cans into a medium saucepan.
  • Put the beans, which now have no liquid, into another saucepan.
  • Add the rest of the ingredients for the TexMex beans into your pan and turn on medium to low heat. Simmer slowly and add more water if needed (or vegetable stock) just so that the beans don’t try out. The longer you cook these the better, but 30 minutes is enough to embed them with flavor.
  • Cook 2 cups of rice in a standard rice cooker or pot. Follow the water-to-rice ratio on your given bag of rice and add the bay before starting for extra flavor.
  • Slice seitan into thin strips and add to the pan with the bean liquid.
  • Slice the peppers and onion and add those to the same pan.
  • Season lightly with salt and pepper and put on a medium-to-low heat, stirring until the onions and pepper cook down. Add more liquid as necessary.
  • Add all the cheese sauce ingredients to a high-powered blender (hold the water). If your blender isn’t that strong, soak the cashews for 15 minutes to one hour to soften them up.
  • Add water to cover around ¼ of the dry ingredients and blend. Add more water to thin out the sauce. We recommend starting with less because you can always add more if it’s too thick.
  • Plate up all the ingredients and add some cilantro if your heart desires!

 

There you have it! There are a lot of steps to this recipe, but don’t worry – it’s worth it in the end. If you don’t have access to seitan you can also substitute it with tofu or tempeh.

Enjoy!

 

Meet our Featured Dietitian Lauren Harris-Pincus!

Lauren

Lauren’s favorite nutrition advice? Think healthy, not skinny. She helps her clients get into that mindset with plenty of healthy eating tips, like adding beans to her meals for more protein and fiber.

In fact, she loves using beans so much that she said she can’t pick a favorite: “It would be like choosing a favorite child!” she says.

The variety she chooses depends on the cuisine she is preparing. She likes chickpeas roasted for protein and fiber-rich snacks. She adds black beans to salads, breakfast burritos, and baked goods. She tosses white beans into chili and salads and mashes them into soups.

Lauren’s private practice in the New York/New Jersey area, where she has practiced for the last 20 years, focuses on patients who need help with weight management and prediabetes. Beans are an integral part of her patients’ meal plans because they are an excellent source of protein and fiber.

Beans help manage blood sugar and provide satiety and are delicious and filling for lunch or dinner. Since beans are high in iron, zinc, folate, and potassium, they are ideal for people who struggle to consume non-fortified foods. Lauren especially loves the iron content because vegetarians have an added challenge meeting their iron needs.

Her website Nutrition Starring You has delicious, healthy recipes and great nutritional advice.

Check out her recipe:

photo courtesy of Lauren Harris-Pincus

photo courtesy of Lauren Harris-Pincus

3 Bean Avocado Salad with Lime Dressing

photo courtesy of Lauren Harris-Pincus

photo courtesy of Lauren Harris-Pincus

 

Be sure to follow Lauren on her social media:
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Lauren also wrote a fantastic cookbook, The Protein-Packed Breakfast Club, available on Amazon.

 

Kidney Beans: Three Versatile and Delicious Recipes

Bean Cakes copy

Native to Central America and Mexico, these little kidney-shaped beans are a wonderful source of protein and fiber. Several beans are a rich maroon color and have a meaty flavor, which makes them perfect for salads and soups. This popular variety is found almost exclusively in cans.

Light red kidney beans are similar in size and shape to dark red kidneys, and their bright red color dresses them up and makes them a great option for just about any bean dish. Light red kidney beans have an almost worldwide popularity and are much in demand for chili recipes.

I chose three Mexican-themed kidney bean recipes to share with you this month. You can find all of them in our recipe library, and all of them are easy to make, especially if you use canned kidney beans! If using dry kidney beans, make sure to presoak them and to cook them until they are soft.

Bean Burrito

Bean Burritos

Bean Cakes 1

Bean Cakes with Salsa

Party Taco 1

Party Tacos

 

 

 

Meet our Featured Food Blogger, Isadora of She Likes Food!

Isadora

I am usually on the lookout for food bloggers who use beans in their recipes (go figure), and Isadora never disappoints! Her photos inspire you to get in the kitchen and cook one of her delicious creations.

Isadora’s love of cooking and Mexican food can be traced back to her dad, who owned a Mexican restaurant for 20 years. Isadora — or Izzy — is the recipe developer, photographer, writer, and website designer behind the site She Likes Food!

photo courtesy of She Likes Food

photo courtesy of She Likes Food               Easy Stove top Enchiladas with Cauliflower Rice

Her blog is full of tempting enchiladas, tacos, taquitos, tostadas and other Mexican recipes that are healthy and delicious. She creates interesting pairings, like beans with sweet potatoes and cauliflower (try her Easy Stove top Enchiladas with Cauliflower Rice or 30 Minute Inside Out Enchiladas with Black Beans and Spiralized Sweet Potato). The recipes are easy to prepare and feature readily available ingredients.

Check out her 25 Healthy Mexican Food Recipes for great ideas on how to incorporate beans. Or, if you’re looking for ways to use up those fresh peas you buy at the store or farmer’s market this month, try her take on a classic: Minty Sweet Pea Hummus. Her vegetarian Stove Top BBQ Baked Beans would be a delicious accompaniment to your next summertime barbecue.

If you’re looking for a great variety of vegetarian and gluten-free recipes, Izzy has you covered!

Be sure to follow Isadora on her social media!
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Meet our Featured Dietitian Katie Cavuto!

Katie

Ask Katie Cavuto about beans, and she says: “What’s not to love?” This wellness advocate inspires people to live well through self-love, good food, mindfulness, and sustainable, conscious living — and that includes some really delicious recipes, too.

Katie often incorporates beans into her meal prep and batch cooking. Whether she’s using the stove top, pressure cooker, or Crock Pot, she always cooks extra, portions them out, and stores them in the freezer to use later.

She recommends beans to her clients not only because they are nourishing, but because they are packed with fiber, are a great plant-based protein, and offer a slew of good-for-you nutrients like folate, magnesium, potassium, and zinc.

Katie loves the simplicity and approachable appeal of black beans and chickpeas, although she finds herself drawn to white beans such as navy and cannellini when she cooks. Creamy and milky, they pair well with most Mediterranean flavors.

Her clients are always asking her for ways to upgrade their pasta, and Katie’s suggestions always include beans. She tells clients to rearrange their plates by focusing their meals around vegetables and adding beans to boost fiber and protein. Even if her clients eat smaller portions of pasta, they’ll still be satisfied thanks to beans.

Here is an easy recipe from Katie:

Saute broccoli, mushrooms, asparagus and zucchini with olive oil, salt, and pepper. Add 1 cup of cooked (rinsed and drained if you are using canned) cannellini beans or navy beans and ¾ cup fresh pesto. Add a few cups of cooked pasta and stir it all together. Divide into 4-5 servings. Easy and delicious!

You can find Katie on social media, or visit her website for recipes and wellness tips.
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Are They Lima Beans or Butterbeans?

Lima Beans Background -Photographed on a Canon EOS-1 Mark 3

Are they Lima beans or butterbeans? In the United States, we primarily refer to the bean as a Lima or a butterbean. But it’s always up for debate! One thing is for sure, these aren’t the frozen green lima beans that you grew up with, rather they are the dry white beans with an almost buttery flavor…hence the newer name, “butterbean.”

Lima beans have been cultivated in Peru for more than 7,000 years. With the exploration of South America the explorers took the Lima beans back to Spain and Portugal and from there to Africa, the Caribbean and North America. Depending on where in the world you are, the names of the beans can be referred to as Lima, Madagascar, gigantes or butterbeans.

No matter what you call these white beans there are as many different ways to cook them! Try one of these delicious recipes from our online recipe library. Your kids will love the Butterbeans and Cheese recipe. Do you like to go camping? Our Sausage and Bean Dutch oven recipe is perfect! The White Beans and Seared Scallop recipe uses baby Lima beans and is elegant enough to serve for guests. Having a BBQ? Ellery Lima Beans is the perfect accompaniment to grilled meat.

Butterbeans and Cheese!!Butterbeans and Cheese

Sausage&Bean Stew1Sausage and Bean Dutch Oven Stew

white beans and scallopsWhite Beans & Seared Scallops

ElleryBeansEllery Lima Beans

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Meet Meggan Hill of Culinary Hill!

Meggan Hill

Meggan Hill, a native of Wisconsin, is the creator of the blog Culinary Hill. Meggan believes food is love, and there is nothing more she loves to do than spread the love by cooking for her family and friends. She has an interesting modern take on traditional Midwestern food, the kind of comfort food that never gets old.   Her website has an amazing variety of recipes and so many great bean recipes! Meggan’s photographs on Instagram will inspire you to get in the kitchen and cook something for your family and friends and share the love.

Slow Cooker Calico Beans

photo courtesy of Meggan Hill

photo courtesy of Meggan Hill

Slow Cooker Pasta and Bean Soup

photo courtesy of Meggan Hill

photo courtesy of Meggan Hill

Spicy Chickpea Salad Sandwich

photo courtesy of Meggan Hill

photo courtesy of Meggan Hill

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