Tag Archives: protein

October is National Chili Month!


Yes, there is a month set aside to celebrate chili, the food not the country! Here at California Beans, we like our chili to include beans, lots, and lots of beans! There is something about the crisp autumn air and comfort foods such as chili that go together. Whether you are tailgating, enjoying a chili cook-off or just putting together a meal for the family using a slow cooker or a pressure cooker, chili is an all-American kind of meal. Make a red chili or a white chili, use blackeyes, Lima beans, cranberry beans or kidney beans, meatless or with meat, top it with sour cream, cheese, and avocado, it’s all good!

Below are six chili recipes from our recipe library. Make all six and let us know which ones are your favorites by emailing us at marketing@calbeans.org.

img_4857Texas Blackeye Chili

½ pound dry blackeyes
1-pound ground beef
1 ½ cups chopped onion
1 ½ cups diced celery
1 ½ cups tomato puree
1-teaspoon salt
1/8-teaspoon pepper
1/8-teaspoon garlic powder
1 to 2 tablespoons chili powder


Soak beans by your preferred method.

Brown meat, add onions and celery, and cook briefly. Add tomato puree, seasonings, and the drained, soaked blackeyes with about 1 ¼ cups water. Cook over low heat about one hour or until chili is thick and beans are tender, stirring occasionally. Add water, if necessary, to maintain consistency.

This is a mild chili by some Texas standards. If you want it “Texas hot,” use the full measure of chili powder and add hot pepper sauce to taste. Makes 6-8 servings.

*As an alternative, substitute seasoned smoked sausage for ground beef.

spicychilibeansSpicy Chili Beans

Makes approximately 5 cups


2 ¼ cups dry cranberry beans, sorted and rinsed
¼ cup mild chili powder (you can use less if you want it less spicy)
1 tablespoon red pepper flakes
4 cloves garlic, minced
½ yellow onion, diced
1 15-ounce can diced tomatoes
2 teaspoon ground cumin
1 teaspoon apple cider vinegar
1 teaspoon paprika
½ teaspoon oregano
½ teaspoon brown sugar
8 cups water
4 teaspoon olive oil


After you have sorted and rinsed the dry cranberry beans, place them and the remaining ingredients in the EZ Bean cooker or pressure cooker. If using the EZ Bean cooker, follow the manufacturer’s instructions and manually set the cooking time to 70 minutes. If using another pressure cooker, follow the manufacturer’s instructions.

chickenchili3Crock Pot Taco Chicken Chili

Serves 8


1 1/2 cups cooked black beans
1 1/2 cups cooked light red kidney beans
1 1/2 cups cooked white beans
1- 16 oz. can whole kernel corn
2- 14.5 cans diced tomatoes
1- 7 oz. can diced green chilies
4-5 boneless skinless chicken breasts
Homemade taco seasoning
Sour cream
Shredded cheddar cheese


Add the taco seasoning and stir. Place the chicken breast on top of the mixture.

Place the lid on and cook on low for 10 hours or on high for 5 hours.

Take the chicken out shred it and mix back into the bean mixture. Serve with sour cream and shredded cheddar cheese or any topping you like.

Taco Seasoning

1 Tablespoon chili powder
1 Tablespoon ground cumin
1 Tablespoon granulated garlic
1 Tablespoon onion powder
1/4 teaspoon crushed red pepper (more is you like it hot)

Combine together.

chiliconcarneChili Con Carne


1 pound Light Red Kidney Beans
1 (6oz.) can Tomato paste
5 cups water
1 teaspoon Ground Cumin
4 teaspoons canola oil
3 Tablespoons Chili Powder
1 large yellow onion, chopped
1 teaspoon oregano leaves
1 1/2 pounds ground beef, browned
4 cloves garlic, minced
1 (8oz.) can Hot Mexican style tomato sauce


First, sort the beans: remove and discard any foreign material or shriveled/discolored beans. Then rinse beans with cold water. Next place the sorted and rinsed beans in the inner cooking pot of the EZ Bean Cooker; add the water, oil, and additional ingredients. Put the lid on and select the Kidney Bean button on the cooker; push Start.

Once the cook cycle is complete, use caution to manually release the pressure. Garnish with any of the following; sour cream, shredded cheese, chopped green onions or tortilla chips.

Note: You can find the Hot Mexican tomato sauce in the Mexican food aisle in the grocery store.

KidneybeanchiliBeef and Kidney Bean Chili

Serves 8-10


2 tablespoons olive oil
2 medium onions, finely chopped
1 red bell pepper, cut into 1/2” chunks
6 cloves garlic, minced
1/4 cup chili powder
1 tablespoon ground cumin
2 teaspoons ground coriander
1 teaspoon red pepper flakes
1 teaspoon dried oregano
1/2 teaspoon cayenne pepper
2 pounds ground beef
3 cups cooked red kidney beans
1- 28 oz. can diced tomatoes
1- 28 oz. can tomato sauce
salt and pepper to taste

Cooking Steps:

Heat the olive oil in a large stockpot over medium heat.  Add the onions, bell pepper, garlic, chili powder, cumin, coriander, red pepper flakes, oregano and cayenne pepper.  Sauté until the vegetables begin to soften and brown.  Add in the ground beef, breaking it up and cook until it is no longer pink.

Put the meat mixture in a slow cooker.  Add to the meat mixture the kidney beans, diced tomatoes and tomato sauce.  Stir the mixture and cook on high for 4 hours.  Season with salt and pepper.

Serve with shredded cheese of your choice, sour cream, avocado slices, chopped green onion and chopped red onion.  Sprinkle a few red pepper flakes on top for more heat.

Baby Lima and Turkey chiliBaby Lima and Turkey Chili


1 Tbsp. olive oil
1 medium onion, chopped
1 red bell pepper, chopped
1# ground turkey
4 cloves garlic, minced
1 1/2 Tbsp. chili powder
1 Tbsp. all-purpose flour
1 tsp. ground cumin
1 tsp. dried oregano
1/2 cup white wine
1 1/2 cups chicken broth
4 cups cooked baby lima beans
4 1/2 oz. can chopped green chilies
1/2 cup sour cream
salt and pepper
green onion
Monterey jack cheese, shredded
lime wedges


Add olive oil to a large saucepan.  Cook onions and red pepper for 5 minutes or until onions are soft.  Add turkey and cook til the turkey is no longer pink.  Add garlic, chili powder, flour, cumin and oregano.  Cook for about 2 minutes.  Add the white wine and chicken broth.  Heat to boiling then turn down to simmer and simmer about 10 minutes.  Mash about 1 1/2 cups of beans.  Add mashed and whole beans along with the chilies to the saucepan and simmer for 10 minutes.  Stir in sour cream and cook until hot.

Season with salt and pepper.  Ladle into individual bowls and have the green onion, cilantro, cheese and lime wedges on the side for garnishing.















Meet our Featured Chef J Jackson!


Chef J Jackson, a private chef based in Washington, D.C., started experimenting in the kitchen at a young age. But it took a successful — but unfulfilling — career in finance for him to ditch the suit and tie for the kitchen.

In 2008 he created his catering and event planning firm, Entrée Metropolitan, which has had the good fortune to cater to Grammy-award winning artists, politicians, and food lovers throughout D.C., the country and abroad.

Mostly self-taught, Chef Jackson has always been eager to learn not only from the restaurants that employed him, but also from the French Culinary Institute and the Institute of Culinary Education in New York City. For him, there’s always something new to learn — and always the instant gratification of a happy client.

During his short culinary career he has been featured on “Neighborhood Chef,” ABC’s “The Chew,” and is a regular food expert on “Fox & Friends” morning show. He also has a competitive streak and has competed on the Travel Channel’s “Fiery Foods Challenge,” where he won crowd favorite, as well as “Beat Bobby Flay” and “Cutthroat Kitchen” on the Food Network.

Chef J cooks with dry beans throughout the year. Not only are they cost effective, but they allow him to control the process from start to finish. The seasons dictate how he uses dry beans: In the summer, he adds beans to salads and side dishes, and in the winter they are included in soups, stews and casseroles.

272b43_0dacef251a794ebf96c2313130631a1f5 Bean Citrus Salad


¼ cup olive oil
2 tablespoons fresh lime juice
2 teaspoons mango vinegar
Tastic Original Spice*
2 cups cooked, cooled mixed beans (whichever are your favorites)
1 orange, segmented (or peeled and sliced)
1 grapefruit, segmented (or peeled and sliced)
2 small celery stalks, very thinly sliced on a diagonal
1 cup sprouts (such as alfalfa, radish, or broccoli), divided
½ cup cilantro leaves, divided


Combine oil, lime juice, and vinegar in a medium bowl. Season with salt and pepper. Add beans and toss to coat. Let sit 10 minutes to allow flavors to meld.

Add oranges, celery, and half of sprouts and cilantro to beans. Season with Tastic and toss once to combine.

Serve topped with remaining sprouts and cilantro.

*Available at www.chefjjackson.com

You can find Chef J Jackson on his Social Media channels and his website:


Jumoke Jackson
Entree Metropolitan Catering
1217 17th Street NE Washington DC 20002







Chickpea of the Sea Sandwich From The Healthy Grocery Girl® Megan Roosevelt, RD

Photo courtesey of Megan Roosevelt, The Healthy Grocery Girl®

Chickpea of the Sea Sandwich
Recipe courtesy of The Healthy Grocery Girl®, Megan Roosevelt,RD!
Check out this video Megan has for this sandwich!


  1. 1 can (15 ounces) of Organic unsalted chickpeas
  2. 4 tablespoons of mustard (or more to your liking)
  3. 1 cup of onions, diced
  4. 1 cup of carrots, shredded
  5. A pinch of sea salt and freshly ground pepper

Sandwich Ingredients:

  1. 2 slices of whole-wheat bread
  2. 6 thin slices of cucumber
  3. 1/4 cup spinach
  4. 1 tablespoon of hummus


  1. In a medium bowl add chickpeas and mustard and mash together with a potato masher. You want the chickpeas to still be chunky yet not perfectly round. Don’t over mash or you will end up with hummus!
  2. Add in onions, carrots, sea salt and pepper and stir together
  3. Spread hummus on toast and add cucumbers on to one side and spinach on the other
  4. Add a generous serving of chickpea of the sea salad and place toast together
  5. Enjoy!


Choose Organic ingredients when possible!


Aquafaba, the new bean trend!

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Did you know that there is a name for the liquid or bean brine you usually discard from a can of beans? It’s called aquafaba and it’s becoming a favorite egg substitute for people following a vegan diet. In 2015 Goose Wohlt, a software engineer and vegan from Indiana came up with a way to make meringue using this liquid. Other individuals had experimented making a substitute, but Goose perfected the process. My first time using the aquafaba I tried making meringue…with not much success. I’m still working on that recipe! However, I did find that you could substitute the aquafaba for eggs in baking! I made some cinnamon rolls, and they turned out to be extremely tasty.

Measure the aquafaba

Measure the aquafaba

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Make the dough

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Roll out the dough

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Spread the cinnamon filling

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Roll the dough and seal the edge

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Use unflavored dental floss or knife to cut cinnamon rolls.

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Ready to put in parchment lined pan.

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Add cinnamon rolls to pan.

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Lovely golden brown cinnamon rolls ready for icing!

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Properly bathed in icing!

Cinnamon Rolls

3/4-cup warm water
1/4-cup aquafaba
1 Tbsp. granulated sugar
1 Tbsp. pure maple syrup
1 envelope active dry yeast
2 Tbsp. applesauce
2 1/2 cups all purpose unbleached flour
2+ Tbsp. flour for the board
1/3 tsp. salt

2 Tbsp. almond milk
1/3 cup granulated sugar
2 1/2 tsp. ground cinnamon
1/4 tsp. salt

1 1/4 cup powdered sugar
1 Tbsp. lemon juice
2 (or more) Tbsp. vanilla almond milk


    1. Preheat oven to 350 degrees.
    2. Line a 9-inch cake pan with parchment paper
    3. Mix the warm-hot water, aquafaba, sugar, maple syrup and active dry yeast just until the sugar is mixed in. Let sit for a minute so the yeast has time to activate.
    4. Mix in the applesauce.
    5. Add 2 cups of flour and the salt and knead about 4 to 6 minutes. If you need to add more flour, add it a few tablespoons at a time until you get soft, smooth dough.
    6. Place the 2 tablespoons of flour on the surface where you will roll out the dough. Roll the dough into a 10 by 14-inch rectangle. Be sure you use enough flour so that the dough doesn’t stick.
    7. Brush the almond milk on the rolled out dough. Mix sugar, cinnamon, and salt in a small bowl. Distribute the mixture evenly over the almond milk being sure to go to the edge of the dough.
    8. Roll the dough tightly along the longer side and crimp the edge.
    9. Using a knife or unflavored dental floss slice the roll into about 2-inch pieces. Place the slices in the cake pan and cover lightly with a moist towel. Let it sit in a warm place for 15 to 20 minutes, or until just about doubled in size.
    10. Remove the towel and bake at 350 degrees for 22 minutes or until golden.
    11. Let the rolls cool slightly before icing.

Note: 3 tablespoons of aquafaba = 1 whole egg




Meet our Featured Dietitian Megan Roosevelt!


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.














What’s a summer salad without beans!


When the heat of summer makes you not want to cook…it’s time to make salads! Hit up the local farmers market or produce stand to get some fresh tomatoes, bell peppers and more to add to a bean and pasta salad. Make a taco salad with black beans, grilled chicken or steak, salsa and cheese on a bed of lettuce. Beans and fresh veggies are a great combination. I’m not talking about just adding garbanzos to a green salad. I want you to use your imagination! Here are some salads from our recipe library to get you started.

IMG_0672Panzanella Salad

IMG_3635Mason Jar Salad

2nd colorful salad #3pixColorful Bean Salad

MarVegSal3Marinated Vegetable Salad

Meet our Featured Chef Brian L. Lichorowic!


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


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


  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.


Meet Janice & Liz, the Meal Makeover Moms, our Featured Dietitians!

Janice & Liz

Liz Weiss, MS, RDN and Janice Newell Bissex, MS, RDN are registered dietitian nutritionists and the Meal Makeover Moms! Their mission is to help families eat better. Liz and Janice write the award-winning food blog, Meal Makeover Moms’ Kitchen, host Cooking with the Moms podcast, and they just released their newest book: THE SMOOTHIE BOWL COLORING COOKBOOK: Healthy Recipes and Playful Mandala Food Designs for Kids and Adults, which you can download for free from their site. Janice, the mother of two girls, and Liz, the mom of two boys, understands the daily challenges parents face when mealtime rolls around. That’s why their recipes are all mom tested and kid approved, and their mealtime tips are realistic and practical. The dietitian duo is the proud recipients of the 2015 Media Excellence Award from the Academy of Nutrition and Dietetics.

Liz and Janice encourage their clients to use dry beans because they are a delicious and easy way to eat a more plant-based diet, and they’re incredibly versatile. From enchiladas and soups to salads and even dessert, they keep beans in their pantry for every meal occasion. Beans are also a wonderful source of fiber and protein!

photo courtesy of Meal Makeover Moms

photo courtesy of Meal Makeover Moms

Black beans are Janice’s favorite bean. She loves black beans added to her tacos, nachos, burgers, eggs, and even brownies! Janice’s favorite bean recipe is Black Bean Brownies. These brownies are so easy to make and full of good nutrition!


photo courtesy of Meal Makeover Moms

Liz has been on a chickpea jag lately adding them to everything from her slow cooker Bean and Barley Soup to homemade hummus and colorful salads. Eating meals out of bowls is one of Liz’s favorites ways to get dinner on the table. So her go-to bean-based meal right now is Walnut, White Bean, and Quinoa Salad, which you can serve in a jar or a bowl!

Here is a little advice from Janice and Liz:

Dry beans are a vegetable, and since most consumers don’t eat enough fruits and vegetables, beans can fill in the gap.

The government dietary guidelines suggest that adults consume 25 to 39 grams of fiber per day (important for blood sugar control, lowering cholesterol, and maintaining good gut health), and beans are one of the best sources with over 10 grams of fiber per cup.

Dry beans are a great source of plant-based protein, which helps maintain muscle mass and promote satiety.

Follow The Meal Makeover Moms on social media
Facebook: Meal Makeover Moms
Instagram: @lizweiss
Twitter: Meal Makeover Moms, Liz, and Janice
YouTube: Meal Makeover Moms
Pinterest: MealMakeoverMom




Try Some Beans For Breakfast!

Pumpkin bean muffin

Beans for breakfast? What a great way to start your day by making one of these delicious breakfasts. Not only are beans filling, but eating beans will help you avoid the mid-morning slump. Kids home for summer vacation? These breakfasts are easy, nutritious and will give the kiddos energy for all those summer activities!

thumb_IMG_4736_1024 You don’t have to wait for Fall to enjoy these Pumpkin Bean Muffins! Recipe here…

EggIMG_4502 Make your own fast food with these black bean, egg and avocado Mexican-Style Breakfast Cups. Recipe here…

SausageThis recipe for Breakfast Sausage is great to make in bulk and freeze for those quick out the door days. Recipe here…

IMG_3911Pancakes aren’t just for Sunday breakfast…make these pancakes made with pureed beans during the week for the kids! Recipe here…

IMG_3948Kids love pizza…and they will love this Bean Breakfast Pizza! Recipe here…

beansandeggsBeans and eggs…so simple but so delicious! Recipe here…

beanscrambleAdd beans to your scrambled eggs for extra nutritional value and protein. Recipe here…

What are you making the children for breakfast this summer? We want to know! Share your photos on Instagram and tag @californiabeans!




Meet Our Featured Dietitian Stephanie Langdon!


Steph Langdon is a Registered Dietitian, entrepreneur, and the owner of Something Nutrishus with a BSc. in nutrition from the University of Saskatchewan.

Q&A with Steph

Why do you encourage patients to incorporate dry beans into their diet?

They’re budget friendly, shelf stable (so always on hand) and a great source of protein, fiber and nutrients. I always recommend beans as a way to help reduce chronic disease risk by going with plant-based meals more often.

What is your personal favorite bean to eat and why?

Black beans – I find that they’re great hot or cold and are very versatile.

Please provide your top 3 nutritional insights about beans, explaining why people should eat them.

As above, they’re budget friendly, nutrient dense, and a sustainable protein source.

More About Steph!

Steph played volleyball for Team Saskatchewan, Team Canada, the University of Saskatchewan Huskies and two professional teams in Finland, which has helped her to understand the nutrients and fuel the body needs for health and performance. Steph is passionate about health, wellness, and the enjoyment of food. With more than six years counseling experience and having worked with thousands of people in presentations/workshops, as well as having been a busy student-athlete, she understands the daily struggles, nutrition concerns, and confusion that people face as they strive to live their best life. Steph works with commodity groups/brands on communication strategies/media, blogs, and does freelance work.

One of Steph’s favorite recipes is Choco-Bean Zucchini Loaf! Keep reading…yum!

PB180858Choco-Bean Zucchini Loaf

Makes 1 loaf


1 – 540 ml (about 18 oz.) can of black beans, rinsed and drained
2 eggs
1/3-cup canola oil
1/2 cup cocoa powder (I like Camino)
1/2 tsp. baking soda
1/2 tsp. baking powder
1 tsp. vanilla
1 2/3 cup white flour
1/4-cup brown sugar
1/4 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. espresso grounds (optional)
1-cup zucchini, grated/shredded
1/2-cup semi-sweet chocolate chips


  1. Grate or shred zucchini, I used my food processor to make quick work of it. Preheat oven to 350F and lightly grease a loaf pan.
  2. Combine beans, eggs, oil, and cocoa in blender until smooth.
  3. Combine baking soda, baking powder, vanilla, flour, sugar, salt, cinnamon, and espresso in a large bowl.
  4. Fold in bean mixture.
  5. Add zucchini and chocolate chips.
  6. Spread into loaf pan. Bake for 45-50 minutes until a toothpick comes out clean. Cool on a rack for 2-5 minutes before removing from pan. Serve warm or room temperature.

Stay Connected with Steph!
Facebook: https://www.facebook.com/somethingnutrishus
Twitter: https://twitter.com/nutrishusRD
Instagram: https://www.instagram.com/langdonsteph/
Pinterest: https://www.pinterest.com/NutrishusRD/
Blog: http://nutrishus.blogspot.ca/