Tag Archives: dietitian

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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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 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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