Tag Archives: dietitian

Meet our Featured Food Bloggers Melissa & Marcus King of My Whole Food Life!

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marcusMelissa and Marcus King are the cooking and creative duo behind My Whole Food Life website. Melissa is the creator, photographer and primary writer for the website and Marcus creates a lot of the savory dishes for My Whole Food Life and manages the site. Their passion is creating homemade healthy versions of unhealthy food so that others can create a healthier lifestyle. Do yourself a favor and follow them on their social media to find such great recipes as Healthy Kidney Bean Pasta, Healthy Burrito Bowl, Roasted Vegetable Hummus Pizza and so much more! Melissa has written two cookbooks: Easy.Whole.Vegan:100 Flavor-Packed, No Stress Recipes for Busy Families and DIY Nut Milks, Nut Butters, and more: From Almonds to Walnuts. Melissa and Marcus have graciously agreed to share their delicious recipe for Mexican Rice that Marcus created.

photo courtesy of My Whole Food Life

photo courtesy of My Whole Food Life

 Mexican Rice
Courtesy of My Whole Food Life
Yields 4-5 servings

Ingredients:
3 cups cooked pinto beans
3 cups cooked brown rice or quinoa
2 cups diced tomatoes
1/2 a yellow onion, diced
2 chili peppers, chopped
2 cups corn (we used fresh from the ears, but frozen will work   too)
1 clove garlic, minced
1 tsp. cumin
1 tsp. chili powder
Sea salt to taste

Instructions:
Sauté peppers, onions, and garlic 3 to 5 minutes on medium high in a teaspoon of oil.

As they begin to soften, add the tomatoes and beans and let simmer on medium-low for 5 to 7 minutes.

Add the spices and rice and reduce heat to low and let simmer for another 5 minutes and remove from heat.

Serve immediately.

Notes:
This should last a week in the fridge. Enjoy.

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Meet our Featured Chef and Dietitian Abbie Gellman!

Abbie Gellman

Abbie Gellman loves beans so much that she even incorporates them at least twice a week in the breakfasts she prepares for her family!   After having spent time on Wall Street where she worked in hospitality, food and beverage consulting and equity research, she decided to pursue her passion and return to school for a Masters in Nutrition.

Abbie is a rare combination of a registered dietitian with both culinary and a business background. She uses all of these skill-sets to run her company, Culinary Nutrition Cuisine in New York City. Cooking provides an opportunity for Abbie to be creative and try different foods, flavors, cooking methods and more. Cooking is a form of meditation for Abbie, especially when she gets into a groove of whatever she is preparing.

Abbie encourages her clients to eat beans because they are simple to cook and easily integrate into a variety of flavor profiles and cuisines. Beans are also very satisfying, helping us to feel full longer as our bodies metabolize them. One dish that is a staple in her home is also her daughter’s favorite recipe. Black beans cooked with onions, cilantro, and lime combined with brown rice or quinoa, with toppings such as cheese, tomatoes, avocado, and peppers. Abbie finds that the dried beans are wallet friendly and provide a wider variety of beans than canned options.

Abbie has shared her Bean and Barley Chili with us! You can use any dry beans you have on hand in your pantry…don’t be afraid to mix and match!

photo courtesy of Abbie Gellman

photo courtesy of Abbie Gellman

Bean & Barley Chili
recipe courtesy of Abbie Gellman
Makes 6 servings

Ingredients:

Beans:

  • ½ pound dry beans, any mixture (for this recipe, I like pinto, white, and black beans, but use any type you prefer)

Chili:

  • 2 teaspoons extra virgin olive oil
  • 1 onion, diced
  • 1 green or red bell pepper, diced
  • 1 clove garlic, minced
  • 1 tablespoon tomato paste
  • ½ teaspoon ground cumin
  • ¼ teaspoon chili powder
  • 6 ounces vegetable stock, low sodium
  • 1/3 cup barley, pearled
  • 3 plum tomatoes, diced
  • 2 teaspoons unsweetened cocoa powder
  • 1/3 cup chipotle pepper in adobo, chopped
  • ¼ cup water
  • 1 teaspoon raw honey
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • Optional garnish: sour cream or yogurt, shredded cheddar cheese, avocado

Directions:

Beans:

  1. Soak beans overnight in a bowl with water covering them by a few inches. The next day, drain and rinse beans then transfer them to a pot, cover with water, and bring to a boil over medium-high heat. Reduce to a simmer and leave undisturbed for an hour. If not yet cooked through at one hour, keep at a gentle simmer and begin checking every 20-30 minutes, adding water as necessary and tasting for doneness. Once done, drain, add a pinch of salt, and set aside. Note: do not season the beans while cooking, this will toughen them and they will not cook through.

Chili:

  1. Heat dutch oven or large pot on medium-high heat, add olive oil, then sauté onion, pepper, and garlic.
  2. Add tomato paste, cumin, and chili powder to create a paste and sauté for another minute.
  3. Add vegetable stock, beans, and barley. Cook for 15 minutes.
  4. Add tomatoes and cook for another 40 minutes until barley is tender. Add more stock or water if barley absorbs all of the liquid too quickly.
  5. Add cocoa powder, chipotle pepper, honey, and water (to loosen if necessary). Add salt and pepper.
  6. Add garnish (optional) and enjoy!

*Note: can use 2 cups of canned beans, rinsed and drained, in place of dried beans if preferred

 

 

 

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Meet our Featured Dietitian Serena Ball!

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Serena Ball, co-creator of the website The Recipe ReDux, a registered dietitian and health blogger community, likes the new and trendy way to use the bean brine from garbanzos called aguafaba. Cooking with aguafaba is about the most fun she has had in the kitchen in a long time! (For more info on aguafaba read our blog.)

Besides being a registered dietitian, Serena is a food writer and co-owner of Teaspoon Communications, a culinary focused nutrition communications group.

She recommends beans because they are nutrient rich and versatile in almost any style of cooking from ethnic dishes to served with ketchup, which is how her kids like to eat black beans! Serena believes beans are the ultimate convenience food, not only are they budget friendly, either canned or dry, but they fit into both the vegetable and protein food groups. She states that if you eat beans more often your body can develop more of the enzymes needed to digest them which help with the side effect. Her kids sing that popular little ditty like this: Beans, beans the magical fruit, the more you eat, the LESS you toot…so let’s eat beans for every meal!

Her kids love this recipe because it tastes like hummus- but is as hearty as a burger!

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Sun-Dried Tomato Hummus Cakes

Recipe courtesy of Serena Ball Teaspoon of Spice

Makes 6 hummus cakes

Ingredients:

6 sun-dried tomatoes (dry, not packed in oil)
1 can (16 oz) garbanzo beans, rinsed and drained (or 1 3/4 – 2   cups cooked dried garbanzo beans)
2 cloves of garlic, chopped
1 tablespoon peanut butter (or tahini paste)
1 egg
1/4 cup dry oats (quick or old fashioned)
1 teaspoon cumin
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 tablespoon grapeseed or canola oil

Directions:

  1. Place sun-dried tomatoes in a small bowl and cover with 1/2 cup boiling water; let soften for at least 10 minutes. Reserve soaking liquid and chop tomatoes.
  2. Place beans and all remaining ingredients, except oil, in the bowl of a food processor and process, until well mixed, but not totally pureed; about 10-15 pulses. (Or use a fork to mash and mix all ingredients in a bowl.) Add sun-dried tomatoes and 1 tablespoon of soaking tomato liquid. Pulse until tomatoes are incorporated. Add the soaking liquid if mixture seems dry. (Mine didn’t need it.)
  3. Let mixture rest for 10 minutes for flavors to meld. While mixture is resting, shape into 6 patties and place on a plate.
  4. Heat cast iron skillet over medium-high heat for 90 seconds (to seal non-stick surface.) Add 1/2 tablespoon oil and heat. Fry 3-4 patties in oil about 4 minutes on the first side; flip and cook about 3 minutes on the second side – or until both sides are dark golden brown. Add remaining oil and repeat with remaining patties.

Please follow Serena on her social media!

Websites:    Teaspoon of Spice, The Recipe Redux
Facebook:   Teaspoon of Spice The Recipe Redux
Pinterest:   Teaspoon of Spice,   Serena Ball
Twitter:      Serena Ball, MS, RD
Email:          sball@teaspooncomm.com

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Black-eyed Bean Waffles or Muffins…you choose!

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Do you call them black-eyed beans, black-eyed peas, cow peas, or goat peas? Whatever you call them this one-eyed legume is a very versatile and nutritious little bean. Eat them hot or cold, in an appetizer or a dessert for a nutritious addition to your meals.
This Black-eyed Bean Waffle or Muffin dish came about when I found a recipe for cornbread. A light bulb went on for me. How about attempting this recipe, with some modification on the waffle maker. Allow me tell you about my waffle maker. It was a wedding present 41 years ago and is the old fashioned waffle not a Belgium waffle. I like my waffles crispy and this appliance cooks them just the way I prefer them.
This is a savory waffle that you can serve with salsa and sour cream or just eat plain. If you prefer muffins this recipe works great. They also freeze beautifully!

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Black-eyed Beans Waffles or Muffins

Ingredients:
12 oz. package Johnsonville breakfast sausage, sliced
1/4 cup onion, finely diced
1 cup yellow cornmeal
1/2 cup all purpose flour
1 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
2 large eggs, beaten
1 cup buttermilk
1/3 cup vegetable oil
2 cups Black-eyed beans, cooked and drained
2 cups shredded cheddar cheese
1 (4.5 ounce) can chopped green chiles

Instructions:
Cook sausage and onion in skillet over medium high heat until sausage is browned and onion is translucent. Drain on paper towel.
Combine cornmeal, flour, salt, baking soda and baking powder in large bowl. Stir together eggs, buttermilk and oil until combined. Add to dry ingredients and stir until just moistened. Add sausage mixture, cheddar cheese, black-eyed beans and chiles. Mix well.

For waffles:

Preheat your waffle maker. Spray with non stick spray. Place a little over a
cup of mixture in the waffle maker and follow manufacturer’s instructions.
For muffins:
Spray muffin pan or use paper liners. Fill tins a little over 1/2 full. Bake in a 350 degree oven for 30 minutes.

 

 

Meet our Featured Dietitian Emily Kyle!

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Emily Kyle, founder of Emily Kyle Nutrition, is always looking for new ways to encourage her patients at Highland Hospital to get more beans into their diets. Emily loves them not only because they’re versatile, but also because they’re an affordable nutritional powerhouse.

Eating a serving of beans every day adds fiber, protein, and a wide variety of healthy vitamins, minerals, and antioxidants to your diet. Try Emily’s favorite, the cannellini, for its versatility and smooth, creamy texture. Here’s her recipe for Greens and Beans Stuffed Portabella Mushrooms.

greens-and-beans-stuffed-portabella-mushrooms-by-emily-kyle-nutrition-33

Greens and Beans Stuffed Portabella Mushrooms
Recipe courtesy of Emily Kyle, MS, RDN
Serves: 2 servings

Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

Ingredients:

2 portabella mushroom caps
1 tablespoon olive oil
1 tablespoon minced garlic (or more if you love garlic!)
4 cups of kale or other leafy greens, chopped
1 cup of vegetable stock
1 can of white, cannellini, or pinto beans, rinsed
2 lemons, juiced
2 tablespoons mozzarella cheese

Instructions:

Preheat the oven to 375 degrees.

Line a baking sheet with parchment paper or foil.

Lightly drizzle olive oil over the cap of the mushroom and flip over so the mushroom is gill side up.

Lightly drizzle olive oil over the gill side. Season with salt and pepper to taste and place into the oven for 10 minutes.

While the mushrooms are cooking:

Add 1 tablespoon of olive oil to a cast iron skillet and set the heat low.

Add 1 tablespoon of garlic and let cook for 60 seconds.

Begin to add the kale by the handful (it will begin to wilt down as it cooks). Gradually add the vegetable stock as the kale wilts.

After you’ve added all of the kale and it has cooked down, add the beans and the lemon juice. Let cook for another two minutes.

When the portabella mushrooms are done, remove them from the oven and fill the caps with the greens and beans. Sprinkle with a bit of mozzarella cheese, if desired. Place back into the oven for three minutes, or until cheese has melted.

Remove and enjoy!

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Roasted Chickpea Salad with Hummus Dressing

photo courtesy of Alexandra Caspero

Roasted Chickpea Salad with Hummus Dressing
Recipe courtesy of Alexandra Caspero of Delish Knowledge
Vegan & Gluten-Free
Serves: 4 salads

Ingredients:

  • Roasted Chickpeas
  • 2 cups cooked chickpeas
  • ½ teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • ¼ teaspoon paprika
  • ⅛ teaspoon cayenne pepper
  • ⅛ teaspoon ground cinnamon
  • 1 tablespoon olive oil
  • Salt/pepper
  • Hummus-Dill Dressing:
  • ½ cup hummus
  • ⅛ cup lemon juice
  • 1 clove garlic, minced
  • 2 tablespoons freshly chopped dill
  • Water, to thin, if needed
  • Salad Ingredients:
  • 6-8 cups chopped lettuce chopped lettuce
  • 2 large tomatoes, sliced (preferably heirloom)
  • ½ cup very thinly sliced red onion
  • 1 cup finely sliced cucumber
  • ¼ cup chopped pistachios

Instructions:

  1. Preheat oven to 450 degrees F.
  2. Pat chickpeas dry with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and seasonings. Spread on a baking sheet, and bake for 30 minutes, until browned and crunchy.
  3. While the chickpeas are cooking, prep the vegetables and divide among four bowls.
  4. Make the dressing. Whisk together all ingredients for the hummus dressing until smooth and creamy. Thin with water, if needed.
  5. Divide chickpeas on top of salad and drizzle with dressing. Garnish with pistachios and extra dill, if desired.

 

 

Spicy Black Bean Dip from The Veggie Queen©

Spicy Black Bean Dip
©2106, Reprinted with permission from The New Fast Food© by Jill Nussinow, MS, RDN

Makes about 2 cups

You can use this dip to make veggies more interesting or you can use as a spread for wraps. I have even taken the dip and mixed it with cooked grains to make quick and tasty burgers. I recommend making your black beans from scratch for the best flavor but canned beans work too.

Ingedients:

2 cups cooked black beans
2-3 cloves garlic, pressed
1 teaspoon cumin powder
2 teaspoons chili powder
1 dash of cayenne pepper
2 teaspoons chopped onion
1 tablespoon lime juice
1 tablespoon Bragg’s liquid amino acids or tamari
4 tablespoons minced cilantro, save 1 for garnish

Directions:

Combine all ingredients except 1 tablespoon cilantro into the food processor. If the mixture seems too thick, add water or lime juice 1 tablespoon at a time until it is the desired consistency. Top with the remaining cilantro.

Meet our Featured Dietitian, Jill Nussinow!

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Jill Nussinow is a bean lover and loves to teach others how to cook beans that make them taste great so that they will eat them every day of the week! Jill Nussinow, aka The Veggie Queen™, is what she calls a hybrid – a Registered Dietitian and a culinary educator who has been teaching plant-based cooking for almost 30 years.

Jill has been on the culinary faculty of Santa Rosa Junior College for more than 25 years, and has been teaching at cooking schools throughout the US, at vegetarian and other festivals (National Heirloom Exposition, Mother Earth News Fair, and Green Festival) and events, farmer’s markets and more. She teaches cooking for the McDougall Program in Santa Rosa, CA where she lives.

Jill is the author of several books including: The Veggie Queen™: Vegetables Get the Royal Treatment, The New Fast Food: The Veggie Queen Pressure Cooks Whole Food Meals in Less than 30 Minutes, Vegan Under Pressure and the DVD; A Fresh Look, Delicious Dishes in Minutes

Q & A with Jill

Why do you encourage patients to incorporate dry beans into their diet?
Because they are versatile, tasty and healthy which is a great combination.

What is your personal favorite bean to eat and why?
It’s a toss up between black beans and chickpeas because they each have their redeeming qualities.

Black beans might be my favorite because of their deep smoky flavor and the fact that the darker the bean, the more antioxidants they contain.

The garbanzo bean has so much going for it because it makes truly amazing hummus, burgers due to its starchiness. The flavor and color and they blend well with many other foods. It can easily be the star of a stew or soup, if you ask me.

What is your favorite bean recipe?
My current favorite bean recipe is black bean burgers, but that’s just because it’s what I am making today.

Jill shares a great recipe for an easy, healthy bean dip.

 Spicy Black Bean Dip
©2106, Reprinted with permission from The New Fast Food© by Jill Nussinow, MS, RDN

Makes about 2 cups

You can use this dip to make veggies more interesting or you can use as a spread for wraps. I have even taken the dip and mixed it with cooked grains to make quick and tasty burgers. I recommend making your black beans from scratch for the best flavor but canned beans work too.

Ingredients:
2 cups cooked black beans
2-3 cloves garlic, pressed
1 teaspoon cumin powder
2 teaspoons chili powder
1 dash of cayenne pepper
2 teaspoons chopped onion
1 tablespoon lime juice
1 tablespoon Bragg’s liquid amino acids or tamari
4 tablespoons minced cilantro, save 1 for garnish

Directions:
Combine all ingredients except 1 tablespoon cilantro into the food processor. If the mixture seems too thick, add water or lime juice 1 tablespoon at a time until it is the desired consistency. Top with the remaining cilantro.

©2106, Reprinted with permission from The New Fast Food by Jill Nussinow, MS, RDN

Make sure to follow Jill on Social Media!
TheVeggieQueen™, Facebook, Twitter, Pinterest and Veggie Queen™ Blog.

 

 

Meet our Featured Dietitian Megan Roosevelt!

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Our Featured Dietitian Megan Roosevelt is a busy woman! Not only is Megan a registered dietitian nutritionist and the founder and CEO of Healthy Grocery Girl®, but she also is the host and producer for the popular YouTube show, Healthy Grocery Girl. In fact, her YouTube channel has over 1 million total views! Megan’s realistic, fun and genuine approach to healthy living has cultivated a loyal online following and community. She is an internationally published author, host, producer as well as a nutrition expert for television and magazines. Megan’s work has been featured on ABC, CBS, FOX, OWN and the Hallmark Channel, Shape, Health, Prevention, Real Simple, The Huffington Post and Origin Magazine just to name a few. Megan lives in sunny Los Angeles, California with her husband and business partner, Aaron Roosevelt.

Q & A with Megan

Why do you encourage patients to incorporate dry beans into their diet?
I share weekly online cooking videos, recipes, and meal plans. Beans are a frequent star ingredient in my recipes!

What is your personal favorite bean to eat and why?
Garbanzo beans! I particularly love hummus and crispy roasted chickpeas.

Megan’s top nutritional insights about beans…
Beans are affordable and they contain protein, fiber, vitamins and minerals. Additionally, they are incredibly versatile and a must-have kitchen staple for affordable healthy eating.

Introducing Chickpea of The Sea Salad Sandwiches!
This recipe is great because it’s filling, flavorful & easy to make. The mixture is great in sandwiches, wraps, salad or to enjoy with crackers! Click here for the recipe.

Please follow Megan and Healthy Grocery Girl® on her website, Facebook, Twitter, Instagram, Pinterest and be sure to check out her blog!

Subscribe to her YouTube channel for her entertaining videos on the Healthy Girl Cooking Show. There is a new episode every Thursday at 9:00 a.m. PST.

 

 

 

 

 

 

 

 

 

 

 

 

 

Meet our Featured Chef Brian L. Lichorowic!

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Chef Brian uses beans in a variety of dishes such as soups, salads and main dishes, including one he calls “Breaking Wind Brownies” made with black beans and granola! Dry beans are a favorite of his because of their quality, flexibility, cost and better consistency for recipes, plus he says they taste better. Chef Brian L. Lichorowic of Feed Bag Foods based in The Plains, Virginia, is the 4th generation of 6 generations of restaurateurs. You could say cooking is in his blood. Chef Brian started working in the restaurant kitchen at a young age and continued his culinary education in adulthood at the Culinary Institute of New York and the Tour d’Argent in Paris where he honed his skills. He is a two-time people’s choice winner of the Virginia CASI sponsored Chili Cook-Offs and is a published food writer and guest speaker in national and local food circles. He loves the social aspect when he cooks for friends and professionally Brian finds it fulfilling to make people that eat the food he prepares smile.

You can find Chef Brian at:
The Feed Bag
3665 Whitewood Road
The Plains, VA 20198

Email: brian@pullmyfingergourmet.com
Website: http://www.feedbagfoods.com

White Beans and Greens Winter Soup
Courtesy of Chef Brian L. Lichorowic

Ingredients:

1 cup dry Navy Beans
¼ cup diced celery
¼ cup diced onion
¼ cup diced green bell pepper
2 cups chicken stock (homemade or canned)
2 cups water
1 tablespoon garlic, thinly sliced
1 head escarole (1-1 ½ pounds) washed, dried and torn into bite size pieces. If
escarole isn’t available you can substitute kale or Swiss chard, finely chopped.
3 Tablespoons light olive oil
½ teaspoon freshly ground pepper
2 eggs, beaten
Lemon wedges
Parmesan cheese, grated

Instructions:

  1. Rinse and soak the dry navy beans.
  2. Sauté the “holy trinity” the celery, onions and bell pepper until tender.
  3. In a large saucepan add the soaked dry beans, “holy trinity”, 2 cups stock and 2 cups water. Cook until beans are soft.
  4. Add the garlic and escarole, stirring to submerge.
  5. Cover and cook until the escarole is tender, about 5 minutes.
  6. Add the olive oil and pepper.
  7. Cook, stirring occasionally, for 2 to 3 minutes.
  8. Stirring gently, slowly pour the beaten eggs in a stream into the saucepan; to form thin strands like those in egg drop soup.
  9. Serve hot, with lemon wedges and grated Parmesan cheese.

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