Tag Archives: healthy

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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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

Follow Culinary Hill on social media!

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Meet our Featured Dietitian Deborah Murphy!

Blog-Headshot-1

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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Beans and Lamb Are a Great Combination!

LambCassolet

Do you love eating lamb but not sure how to prepare it? I recently cleaned out my freezer and came across a leg of lamb that was a few years old. Instead of roasting it like I usually do I decided to cut it into cubes and strips for three different meals. I found two recipes that were on the calbeans.org website and one in the “tried and true” California Dry Bean Advisory Board cookbook.

Lamb and Lima Stir Fry

Lamb and Lima Stir Fry

For my first lamb dish I made a Lamb and Lima Stir-Fry using Large Lima/Butterbeans. It was so delicious and great even a few days later for leftovers. For my second lamb dish I made the Lamb Cassoulet with baby Lima beans. Another hit! My third lamb recipe was a Greek-Style Bean and Lamb dish with small white beans. My husband loved all these dishes, and believe me, he wouldn’t request them again if he didn’t!

Be sure to check out our California Beans recipe library if you’re looking to cook something new!
Greek Lamb
Greek-Style Beans and Lamb

6-8 servings

Ingredients:

1 pound dry small white beans
1 cup chopped onion
2 Tablespoons olive oil
1 ½ pounds boneless lamb, cut into 1-inch cubes
2 cloves garlic, minced
2 teaspoons salt
½ teaspoon each oregano, crushed and black pepper
1 bay leaf
1 cup peeled and diced fresh tomato
Lemon juice
Chopped parsley

Instructions:

Soak beans by preferred method. Drain and rinse soaked beans. Add 6 cups fresh water; cover and simmer about 1 hour or until nearly tender. Drain. In Dutch oven or heavy kettle, sauté onion in olive oil. Add lamb and brown on all sides. Add beans, 1 ¼ cups water and seasonings. Simmer, covered, 45 minutes. Add tomato and ¼ cup chopped parsley. Additional water may be added if necessary. Simmer, covered, about 20 minutes longer or until beans and lamb are tender. Sprinkle with lemon juice; garnish with additional chopped parsley.

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Meet Allie & Dan of Love and Risotto!

View More: http://trecreative.pass.us/danallie

Newlyweds Allie and Dan love to relax after work by creating and cooking delicious dishes together and sharing them on their blog Love and Risotto. Allie is a farmer’s daughter. In fact, she’s a BEAN farmer’s daughter! Her dad, Dave Richter grows beans in Knights Landing in Yolo County. Dave also serves on the California Dry Bean Advisory Board, so Allie and Dan cook a lot of beans! Their blog is entertaining, funny and filled with wonderful recipes and amazing photos of their perfected dishes that they hope will inspire you in your kitchen. Allie and Dan share some of their amazing bean dishes with California Beans!

Easy Black Bean Burger

Black Bean burger Featured

photo courtesy of Love and Risotto

Cheesy Artichoke Bean Dip

Artichoke Bean Dip Featured

photo courtesy of Love and Risotto

Skillet Tamale Pie

Tamale Pie Featured

photo courtesy of Love and Risotto

Buffalo Hummus Pitas

Buffalo Hummus Featured

photo courtesy of Love and Risotto

Meatless Bean Meatballs

Meatless Bean Meatballs Featured

photo courtesy of Love and Risotto

Make sure to follow Love and Risotto for wonderful recipes using beans. Subscribe to their newsletter so you will always have the latest from the newlyweds!
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It’s Bean Appetizer Time!

Hummus

Easter is in a few days; Mother’s Day and Graduation parties are just around the corner, so why not check out our recipe library for delicious dips and appetizers that will surely impress your family and friends? No need to settle for the regular bean dips and chips when there are so many options including healthy and yummy Texas Caviar, Roasted Garlic Dip with fresh veggies, White Bean Bruschetta, or a simple Hummus.   I have used the Texas Caviar for a bean salad instead of an appetizer, and everyone loved it. Step out of your comfort zone and make a dish that is both easy and delicious!

TexasCaviarTexas Caviar

Roasted Garlic White Bean DipRoasted Garlic Bean Dip

 

HummusHummus

Bruschetta

White Bean Bruschetta

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

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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.

Bean & Barley Chili

photo courtesy of Abbie Gellman

Bean & Barley Chili
Recipe courtesy of Abbie Gellman Culinary Nutrition Cuisine
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:
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:

    • Heat dutch oven or large pot on medium-high heat, add olive oil, then sauté onion, pepper, and garlic.
    • Add tomato paste, cumin, and chili powder to create a paste and sauté for another minute.
    • Add vegetable stock, beans, and barley. Cook for 15 minutes.
    • 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.
    • Add cocoa powder, chipotle pepper, honey, and water (to loosen if necessary). Add salt and pepper.
    • Add garnish (optional) and enjoy!

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

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

melissaking

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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