Tag Archives: dietitian

Meet our Featured Dietitian Anne Mauney!

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Anne Mauney is a registered dietitian, creator of the blog Fannetastic Food, a marathoner, yogi, lover of the outdoors, and a healthy recipe creator. She has a private nutrition practice in Northern Virginia just outside of Washington, D.C., and does virtual counseling by phone — and you can be sure beans are part of the conversation! They’re her favorite form of protein because they’re accessible, affordable and delicious (not to mention full of fiber).

Anne’s all-time favorite is chickpeas; she loves them in hummus and in grain salad bowls. One of her all-time favorite lunches is greens, brown rice or quinoa, chickpeas, cucumber and pepper, and feta cheese or avocado topped with balsamic vinaigrette. It’s simple, hearty and satisfying! Anne also is a huge fan of black beans, especially in Mexican-themed food.

She suggests adding white beans to pasta to help you stay full for a longer amount of time. Another bonus: White beans are so mild that they absorb the flavor of whatever sauce they’re cooked in.

Check out her mix-and-match grain salad bowl recipe blog post for wonderful lunch ideas.

 

photo courtesy of Anne Mauney

photo courtesy of Anne Mauney

Make sure to follow Anne on social media!
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Meet our Featured Dietitian Carlene Thomas!

View More: http://ashleyfinkphotography.pass.us/dietitianboard2017

Carlene Thomas’s Healthfully Ever After website is a feast for the eyes! Carlene is a dietitian nutritionist, and along with her husband, Chris, they develop recipes and take amazing photos of food.

Carlene finds that beans are incredibly satisfying, an excellent source of fiber, and are a crop that helps to give back to the environment. She loves chickpeas but also thinks cannellini beans are amazing and blends them for texture to make soups thick and creamy without added fat.

When cooking beans, Carlene thinks about presentation — and it’s especially evident in this recipe, Winter Bean Salad with Herb Lemon Dressing. She made an entire salad of beans because they look great together!

Photo courtesy of Healthfully Ever After

Photo courtesy of Healthfully Ever After

Make sure to follow Carlene on her social media!
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So many delicious bean recipes!

photo courtesy of Love & Risotto

Have you ever thought of adding beans and chorizo to macaroni? How about hummus with a Greek twist, or using butternut squash and beans on a tostada? Our April featured food bloggers Allie and Dan of Love and Risotto are always posting delicious dishes on their website. We are delighted that they offered to share with California Beans!

This first dish, Tex Mex Chorizo Macaroni, uses ingredients that are readily available. Not only is it easy to prepare, but it would be great to serve when the weather gets chilly.

photo courtesy of Love & Risotto

photo courtesy of Love and Risotto

Tex Mex Chorizo Macaroni

Ingredients

  • 1 pound shell pasta
  • 3 cups milk
  • 1/2 cup butter
  • 1/2 cup flour
  • 2 teaspoons salt
  • 1 1/2 cups cheddar cheese, grated
  • 1/2 cup parmesan cheese
  • 2 tablespoons taco seasoning
  • Salt and pepper
  • 8 oz. pork chorizo
  • 1/2 cup kidney beans, drained and rinsed
  • 1 tomato, chopped
  • 1/4 cup cilantro, chopped

Instructions

  1. Boil water in a large pot and add elbow pasta. In a medium-sized pot, heat milk until it starts to bubble and then reduce the heat. In a separate pot, add the butter. When melted, slowly whisk in the flour. Whisk continuously for about 3 minutes. Add the milk slowly into the flour mixture and whisk continuously. Whisk mixture for another 3 minutes.
  2. Combine cheeses, taco seasoning, and salt and pepper to the mixture and stir. Add the cooked pasta and stir for 5 minutes.
  3. In a skillet, heat the chorizo until fully cooked. Add to the macaroni. Garnish the macaroni with kidney beans, tomato and cilantro. Enjoy!

Sun Dried Tomato & Feta Hummus would be perfect to take to a tailgate party this fall! I would slice up a baguette or make some pita chips to dip into this hummus.

photo courtesy of Love & Risotto

photo courtesy of Love & Risotto

Sun Dried Tomato & Feta Hummus

Ingredients

  • 1 can garbanzo beans
  • 3/4 cup-1 cup olive oil
  • 1/2 cup sun-dried tomato spread
  • 1/4 cup feta cheese
  • 1 tablespoon crushed red pepper flakes

Instructions

  1. In a small food processor, add the can of garbanzo beans and half of the oil and mix until smooth. More oil can be added if the mixture seems too thick. Add the sun-dried tomato spread and blend it in the processor, adding more oil if it seems paste-like. When smooth, pulse in the feta cheese. Serve with more oil on top and crushed red pepper flakes. Enjoy!

This recipe would be perfect for a do-it-yourself tostada bar for a party!

photo courtesy of Love & Risotto

photo courtesy of Love & Risotto

Butternut Squash Tostadas

Ingredients

  • 1 cup butternut squash, cubed
  • Olive oil
  • Salt and pepper
  • 1 package tostada shells
  • 1 can refried black beans
  • 1 cup arugula
  • 1 avocado, cubed
  • 1/4 cup cilantro
  • 1/4 cup feta cheese
  • 1/2 cup sour cream
  • 1/4 cup roasted salsa

Instructions

  1. Preheat the oven to 375 degrees. Drizzle the butternut squash with olive oil, salt and pepper in a Pyrex dish. Bake for 25 minutes or until browned.
  2. Warm the tostada shells in the oven for about three minutes. Top with black beans, avocado, cilantro, and feta cheese. Before adding the arugula, coat the leaves thinly with oil, salt and pepper.
  3. To make the sauce, simply combine the salsa and sour cream in a mixing bowl. Drizzle over the tostadas. Enjoy!

 

 

 

 

 

 

 

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.”

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 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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Meet our Featured Dietitian Deborah Murphy!

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Purchasing dried beans in bulk and cooking a big pot of them each weekend assures that Deborah Murphy and her fellow dietitian husband, Will, have a good source of plant-based protein already prepared for salads and other meals throughout the week. Choosing different varieties of beans to cook keeps them from getting bored. Deborah is a registered dietitian who works at a local hospital by day and blogs at Dietitian Debbie Dishes, about nutritious vegetarian recipes and practical tips for making the transition to a healthier diet by night. In her day job Deborah works with clients who often have a limited income, so she encourages them to incorporate affordable and versatile beans as a great source of dietary fiber and protein. Deborah shares her delicious Summer Vegan Pasta, a perfect meal for the fresh vegetable summer bounty at your local farmers market!

photo courtesy of Deborah Murphy

photo courtesy of Deborah Murphy

 

Make sure to follow Debbie on her social media sites!

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Meet our Featured Dietitian Kristina LaRue!

photo courtesy of Kristina LaRue

Kristina LaRue, RD, CSSD, loves when her clients add beans to their diet because of the great fiber content in beans. In fact, without eating beans, she cautions that it is hard to incorporate adequate fiber into the diet. Kristina is a sports dietitian who has worked for the Orlando Magic and the University of Central Florida Athletics. She is now a busy mom, full-time blogger, content creator, writer (check out her Flat Belly Cookbook for Dummies!) and works as a registered dietitian for her husbands’ NFL sports marketing agency. She is one busy lady! On her website Love & Zest, Kristina shares recipes, fitness, and nutrition tips that you can use in your busy life. Need some delicious, nutritious bean recipes? This is just the spot!

Kristina shares some of her favorites including one of her favorite ways to eat black beans in Turkey Taco Soup. Do you have a toddler in your house? Kristina has a wonderful recipe for the little one: Vegetarian Baby Burrito Bowls – and the whole family will love too!

Vegetarian Nourish Bowl

photo courtesy of Kristina LaRue

photo courtesy of Kristina LaRue

 

Vegetarian Tortilla Casserole

 photo courtesy of Kristina LaRue

photo courtesy of Kristina LaRue

Follow Kristina on her social media!
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Meet our Featured Dietitian Stephanie McKercher

Stephanie

Stephanie McKercher is on a mission to end calorie counting. Instead, this food lover and registered dietitian from Denver, Colorado, believes in eating mindfully, cooking, enjoying produce straight from the market, and incorporating whole foods such as beans, vegetables, fruits, whole grains, nuts, and seeds.

She encourages her clients to eat beans because they are nutrient dense, affordable, and delicious, making them a natural choice for anyone looking to eat healthier. Stephanie recommends beans to her clients — especially those who are vegan and vegetarian — because they are rich in protein and essential micronutrients along with energizing nutrients, complex carbohydrates, and satisfying fiber.

Pairing beans with lots of colorful vegetables and whole grains such as brown rice and sliced avocados makes for a perfectly balanced meal. Her website, The Grateful Grazer, is full of wonderful recipes, lifestyle tips and much more! Check out these recipes and other great bean dishes on her website.

Mushroom and Cannellini Loaded Sweet Potatoes with Lemon Herb Pesto
African Spiced Chickpeas and Greens

Follow Stephanie on social media
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photo courtesy of The Grateful Grazer

photo courtesy of The Grateful Grazer

Green Goddess Pasta Salad
Recipe courtesy of Stephanie McKercher, RDN
Serves: 6-8

Ingredients

  • 3 cups dry whole wheat fusilli (or pasta of choice)
  • 2 tbsp. grape seed oil
  • ½ onion, diced
  • 2 cups broccoli, chopped into florets
  • 2 cups sugar snap peas
  • 2 tbsp. tahini (you may need to add more water to reach a dressing-like consistency)
  • 1 lemon, zested and juiced
  • 3 cloves garlic, minced
  • ¼ tsp. cayenne pepper (optional)
  • 2 tbsp. water
  • 1-15 oz. can chickpeas, drained and rinsed
  • 2 cups baby spinach, roughly chopped
  • ¼ cup fresh parsley, chopped
  • ¼ cup nutritional yeast (optional)
  • Salt and pepper to taste
  • Extra virgin olive oil for drizzling (optional)

Instructions

  1. Add pasta to pot of boiling water and cook until al dente, 9-10 minutes. Once cooked, drain and set aside until ready to mix.
  2. In the meantime, heat oil in wok or large skillet over medium-high heat. Add onion and cook until translucent, 4-5 minutes. Add broccoli and snap peas and cook an additional 6-8 minutes.
  3. In a small bowl or jar, whisk together tahini, lemon, garlic, cayenne, and water.
  4. Add cooked pasta, chickpeas, spinach, parsley, nutritional yeast, and tahini sauce to wok and stir until mixed. Add salt to taste. Transfer to serving bowl, top with black pepper, and drizzle with extra virgin olive oil if desired.
  5. Serve hot, room temperature, or cold.