Tag Archives: healthy food

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 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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Meet our Featured Food Blogger Alyssa!

Alyssa

Alyssa Brantley develops delicious recipes that are easy to master. Not only is her website, Everyday Maven, filled with amazing dishes, but she has conveniently categorized them so you can find exactly what you need — beans, diet, points, dairy free, gluten free, grain free, nut free, and more!

Each dish is coded with little green allergy icon that makes it easy to find a meal that fits your allergy diet. The recipes are made with real food and don’t involve overly processed ingredients.

Alyssa grew up in a family where unexpected guests were welcome anytime to share in the family meal. Her mother’s attitude was, “Don’t miss dinner, just bring your friend.”

Now living in the Pacific Northwest, this young mom of two boys hopes that she can create the same welcoming table for her sons. I predict that there will be a lot of friends coming to dinner in the future to enjoy her delicious food!

As the weather gets colder, this Italian Meatball Sausage Soup with Cabbage and White Beans will be perfect for lunch or dinner.

IMG_3747

photo courtesy Alyssa from Everyday Maven

When you do make dishes from Everyday Maven, make sure you take a photo of the dish and post to your social media with the hashtag #everydaymaven. Alyssa loves to see her recipes come to life in your kitchen!

Be sure to follow Alyssa on her social media!

Website
Facebook
Pinterest
Instagram
Twitter
YouTube

Meet our Featured Food Blogger Alyssa Rimmer!

Alyssa photo

Alyssa Rimmer started her blog, ©Simply Quinoa, to share her love of healthy cooking and — of course — quinoa. It has become so much more than just a blog; it has become a community of like-minded people who suffer from food allergies and sensitivities or just want to eat healthier.

Her recipes are superfood dense, and quinoa is the one consistent ingredient. Beans are used in quite a few of her recipes, and she even has a blog post titled “How to Make Beans From Scratch”! Check out her website for pasta, soups, salads, tacos, falafel, and so much more starring beans and quinoa.

Alyssa’s recipes are gluten-free, refined sugar-free, mostly dairy-free, and always delicious. Alyssa has graciously agreed to share her ©Rustic Tuscan Pasta with White Bean recipe with us.

rustic-tuscan-pasta-with-white-beans

photo courtesy of ©Simply Quinoa

Be sure to follow Alyssa on her social media!
Website
Facebook
Instagram
Pinterest
Twitter
YouTube

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:
Website
Facebook
Twitter
Pinterest
Instagram

Lauren also wrote a fantastic cookbook, The Protein-Packed Breakfast Club, available on Amazon.

 

Meet Our Featured Dietitians…The Nutrition Twins!

Nutrition Twins

Tammy Lakatos Shames and Lyssie Lakatos, The Nutrition Twins®,” love beans so much that they can’t choose their favorite variety! In their practice as registered dietitians and personal trainers, they encourage clients to incorporate beans into their diets as a of versatile and economical source of plant-based protein. They also love that beans contain fiber, phytonutrients, antioxidants, vitamins and minerals, which are essential for good health. Tammy and Lyssie have more than 15 years of experience helping thousands to lose weight, get healthier, happier and into tip-top shape. They are the authors of The Nutrition Twins’ Veggie Cure, Fire Up Your Metabolism and The Secret To Skinny. The duo has been featured as experts on The Doctors, Good Morning America Health, CNN and Fox and Friends, USA Today, Health Magazine and Vogue. Tammy and Lyssie live in New York City where they enjoy running and biking to keep fit as well as chasing after Tammy’s twin daughters.

Try this Chickpea Blondie recipe, which is a favorite of the Twins and will become a go-to recipe for those afternoon snacks for the kids!
Chickpea Blondies

Chickpea Blondies

recipe courtesy of The Nutrition Twins®

Ingredients (serves 16)

1, 15-oz can chickpeas, also may be found as garbanzo beans
1/2 cup all natural peanut butter
1/3-cup honey
2 tsp. vanilla
1/2 tsp. salt
1/4 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. ground cinnamon
1/3-cup dark chocolate chips, plus 1 Tbsp., reserve for top
1 Tbsp. unsweetened coconut flakes, reserve for sprinkling

Directions

  1. Preheat oven to 350 degrees F.
  2. Spritz an 8×8 pan with oil in a spray container.
  3. Rinse chickpeas and place in food processor. If using a blender, after rinsing chickpeas, remove their skin before placing in the blender by pinching the chickpea between your fingers. The skin will easily fall off and will take about five extra minutes and will ensure a very smooth blended product.
  4. Combine all ingredients except the chocolate chips and unsweetened coconut flakes in a food processor and blend until completely mixed.
  5. Fold in 1/3-cup dark chocolate chips.
  6. Spread batter evenly in pan, top with reserved 1 Tbsp. of chocolate chips
  7. Bake for approximately 18 – 20 minutes. This will vary depending on your oven. You do not want to overcook these so check on them to see if they are ready sooner in your oven. They should be moist and a little brown around the edges. Insert a toothpick; if it comes out clean they are done. Cool pan on a wire rack until pan is cool to touch, sprinkle with unsweetened coconut flakes.
  8. Cut into squares. Makes 16 blondies
  9. Delicious immediately or cool in a refrigerator for a delicious cold treat. If you prefer them to be firmer, simply allow them to cool in the fridge.

Nutrition Facts Per 1 Serving: 123 Calories, 6 g Fat, 2 g Saturated Fat, 0 mg Cholesterol, 35 mg Sodium, 15 g Carbohydrate, 2 g Fiber, 8 g Sugar, 3 g Protein

Make sure to follow Tammy and Lyssie on their website and Social Media!

Website
Email
Facebook
Twitter
Instagram
Pinterest
Blog

Save

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Meet Our Featured Dietitian, Karla Moreno

sd_karla

Native Californian Karla Moreno, M.D.A., R.D. is based in the beautiful university town of San Luis Obispo, California. Karla is a clinical and food service registered dietitian in skilled nursing facilities. She has extensive experience working with the elderly, on work site wellness, and in child nutrition programs.

Q & A with Karla

Why do you encourage patients to incorporate dry beans into their diet?
Beans are inexpensive, they pack a great nutritional profile, and they can be eaten cold or warm, whole or mashed.

 What is your personal favorite bean to eat and why?
Garbanzo beans. They are so versatile and can go with any recipe.

Please share your favorite bean recipe and explain why it is your favorite recipe.
My favorite recipe is a mock tuna salad made with mashed garbanzo beans. The creamy salad made with Vegenaise and the crunchy, salty dill pickles truly makes it taste like tuna. Served on a slice of whole wheat bread, this makes a perfect picnic sandwich.

Please provide your top three nutritional insights about beans, explaining why people should eat them.
1) Great source of protein, which most benefits those who follow a plant-based diet.
2) Provides iron, which is of particular importance to child-bearing women.
3) Provides fiber, which helps with satiety and helps our digestive system stay regular.

More about Karla!

Karla has a passion for food, cooking, nutrition — and coffee! Cooking and sharing meals are her favorite part of the day, and helping others self-attain their nutritional goals is one of the things she loves most about being a dietitian. In her spare time, Karla enjoys running and sharing healthy, plant-based recipes by providing nutrition tips on her blog (she is fluent in Spanish, so check out her bilingual recipes).

Stay connected with Karla!

Twitter: @kmorenord
Instagram: @kmorenord and @nutritiousvida
Blog: Nutritious Vida Blog
Email: mailto:karla.moreno824@gmail.com
Website: Nutritious Vida