Tag Archives: pulses

Meet our Featured Dietitian Serena Ball!

serena-ball-headshot

Serena Ball, co-creator of the website The Recipe ReDux, a registered dietitian and health blogger community, likes the new and trendy way to use the bean brine from garbanzos called aguafaba. Cooking with aguafaba is about the most fun she has had in the kitchen in a long time! (For more info on aguafaba read our blog.)

Besides being a registered dietitian, Serena is a food writer and co-owner of Teaspoon Communications, a culinary focused nutrition communications group.

She recommends beans because they are nutrient rich and versatile in almost any style of cooking from ethnic dishes to served with ketchup, which is how her kids like to eat black beans! Serena believes beans are the ultimate convenience food, not only are they budget friendly, either canned or dry, but they fit into both the vegetable and protein food groups. She states that if you eat beans more often your body can develop more of the enzymes needed to digest them which help with the side effect. Her kids sing that popular little ditty like this: Beans, beans the magical fruit, the more you eat, the LESS you toot…so let’s eat beans for every meal!

Her kids love this recipe because it tastes like hummus- but is as hearty as a burger!

sundried-tomato-hummus-cakes

Sun-Dried Tomato Hummus Cakes

Recipe courtesy of Serena Ball Teaspoon of Spice

Makes 6 hummus cakes

Ingredients:

6 sun-dried tomatoes (dry, not packed in oil)
1 can (16 oz) garbanzo beans, rinsed and drained (or 1 3/4 – 2   cups cooked dried garbanzo beans)
2 cloves of garlic, chopped
1 tablespoon peanut butter (or tahini paste)
1 egg
1/4 cup dry oats (quick or old fashioned)
1 teaspoon cumin
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 tablespoon grapeseed or canola oil

Directions:

  1. Place sun-dried tomatoes in a small bowl and cover with 1/2 cup boiling water; let soften for at least 10 minutes. Reserve soaking liquid and chop tomatoes.
  2. Place beans and all remaining ingredients, except oil, in the bowl of a food processor and process, until well mixed, but not totally pureed; about 10-15 pulses. (Or use a fork to mash and mix all ingredients in a bowl.) Add sun-dried tomatoes and 1 tablespoon of soaking tomato liquid. Pulse until tomatoes are incorporated. Add the soaking liquid if mixture seems dry. (Mine didn’t need it.)
  3. Let mixture rest for 10 minutes for flavors to meld. While mixture is resting, shape into 6 patties and place on a plate.
  4. Heat cast iron skillet over medium-high heat for 90 seconds (to seal non-stick surface.) Add 1/2 tablespoon oil and heat. Fry 3-4 patties in oil about 4 minutes on the first side; flip and cook about 3 minutes on the second side – or until both sides are dark golden brown. Add remaining oil and repeat with remaining patties.

Please follow Serena on her social media!

Websites:    Teaspoon of Spice, The Recipe Redux
Facebook:   Teaspoon of Spice The Recipe Redux
Pinterest:   Teaspoon of Spice,   Serena Ball
Twitter:      Serena Ball, MS, RD
Email:          sball@teaspooncomm.com

Save

Oh How I love Black-Eyed Peas

2016-12-11-05-50-21

Guest writer Jill Nussinow,MS, RD is The Veggie Queen and served as a guest blogger, expressing her love for black-eyed peas and her pressure cooking methods!

I can’t recall exactly when I first heard about eating black-eyed peas for good luck in the new year but think that it was when I lived in South Florida. Black-eyed peas are sold fresh there in the summer time. I had not eaten them before then. When I first tried them, I knew that I had found a new bean “friend.”

Since then, my way to ring in the new year is with black-eyed peas for both wealth and health. There is something about the meaty smokiness and starchiness of black-eyed peas that appeals to me and makes me want to use them often. They have an affinity for many different types of seasonings. However, since I love smoky flavors, I often cook them with smoked paprika or give them a final sprinkle of smoked salt.

Regarding pressure-cooking, what goes for black-eyed peas works for all other beans (but not lentils which do not need to be soaked). You have the choice to soak or not to soak but I prefer soaked beans as I find that they tend to cook more evenly.

If you want to pressure cook beans from dry you use 1 cup beans to at least 2 cups liquid. The time will depend upon the type of bean. Black-eyed peas take 6 to 7 minutes at pressure with a natural release, which means you let the pressure come down on its own. Most standard beans such as black, white, pinto and kidney take 20 to 25 minutes at pressure with natural release. Can you see why I love my black-eyed peas? They are ready quickly.

To cook soaked black-eyed peas, use at least ½ cup liquid (and up to ¾ cup) for each cup of dry beans that were soaked. Always measure the beans before soaking them, not after. (Just so you know, a pound of beans is usually about 2 ½ cups of dry beans and they often expand by double or triple.) Black-eyed peas cook in just 3 minutes at pressure with natural release. The standard soaked beans, mentioned above, take 6 to 8 minutes at pressure.

The pressure cooker is a like a super steamer. If you add seasonings when you cook your beans, the flavor gets infused into the beans. The addition of onions and garlic alone enhance almost any bean.

The cooking time at pressure is the same whether you use a stove top or electric pressure cooker. It’s the fastest, easiest and most delicious way to cook beans of any type. Here is one of my favorite recipes for black-eyed peas.

Smoky Sweet Black-Eyed Peas

By Jill Nussinow, aka The Veggie Queen™

I love black-eyed peas and I don’t just reserve them for New Year’s luck. Any day that I can eat them is a lucky day.

Serves 4–6

Ingredients:
1 teaspoon oil, optional
1 medium to large onion, thinly sliced
2–3 cloves garlic, minced
1 cup diced red pepper
1 small jalapeno or other hot chile, minced
1–2 teaspoons smoked paprika
1–2 teaspoons mild or medium chili powder
1½ cups dried black-eyed peas, soaked overnight and drained
4 dates, chopped fine
1 cup water or vegetable broth
1 (15-ounce) can Fire Roasted tomatoes with green chilies
2 cups chopped greens such as kale, collards or Swiss chard
Salt to taste

Instructions:

Heat a pressure cooker over medium heat or set an electric pressure cooker to sauté. Add the oil if using or dry sauté the onion for a few minutes, adding some of the water if the onion starts to stick. Add the garlic and peppers and sauté for another minute. Add the smoked paprika and chili powder along with the peas and dates. Stir to coat them and then add the water, stirring well to be sure that nothing is stuck to the bottom of the pressure cooker. Add the water. Lock the lid on the pressure cooker. Cook at pressure for 3 minutes. Let the pressure come down naturally.

When time is up, carefully open the lid, tilting it away from you. Add the tomatoes and greens and lock the lid on the pressure cooker for 5 minutes. Open the cooker. Taste and adjust seasonings. Add salt to taste.

Note: You can cook this without a pressure cooker, if you don’t have one by following these directions and using 3 cups or more water, as needed instead of just 1 cup: Heat a large saucepan over medium heat. Dry sauté the onion for a few minutes, adding some of the water if the onion starts to stick. Add the garlic and peppers and sauté for another minute. Add the smoked paprika and chili powder along with the peas and dates. Stir to coat them and then add the water to cover them. Bring to a boil and reduce the heat to a simmer. Put a lid on, keeping it slightly ajar. Cook by simmering, keeping the peas covered with water, for 35–45 minutes until they are cooked through and almost all of the water has been absorbed. Drain any excess water.

Add the tomatoes and greens and cook for another 5 minutes or more until the greens are wilted. Add salt to taste.

 

©2016 Reprinted from Nutrition CHAMPS by Jill Nussinow, MS, RDN

Black-eyed Beans Waffles or Muffins

2016-11-30-04-03-57

Black-eyed Beans Waffles or Muffins

Ingredients:
12 oz. package Johnsonville breakfast sausage, sliced
1/4 cup onion, finely diced
1 cup yellow cornmeal
1/2 cup all purpose flour
1 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
2 large eggs, beaten
1 cup buttermilk
1/3 cup vegetable oil
2 cups Black-eyed beans, cooked and drained
2 cups shredded cheddar cheese
1 (4.5 ounce) can chopped green chiles

Instructions:
Cook sausage and onion in skillet over medium high heat until sausage is browned and onion is translucent. Drain on paper towel.
Combine cornmeal, flour, salt, baking soda and baking powder in large bowl. Stir together eggs, buttermilk and oil until combined. Add to dry ingredients and stir until just moistened. Add sausage mixture, cheddar cheese, black-eyed beans and chiles. Mix well.

For waffles:
Preheat your waffle maker. Spray with non stick spray. Place a little over a cup of mixture in the waffle maker and follow manufacturer’s instructions.
For muffins:
Spray muffin pan or use paper liners. Fill tins a little over 1/2 full. Bake in a 350 degree oven for 30 minutes.

2016-11-30-04-13-08

Bean Pot Stickers

potsticker2

Last week I was watching “Martha Bakes” on the PBS Create channel and I learned something about myself — one of my favorite kitchen habits has a fancy name! Mise en place is French for “everything in its place.” When I am about to create something to eat, I place all the ingredients on the counter to make sure they are handy and that I don’t have to stop and run to the store for something I don’t have on hand. Of course, beans are one of the most versatile ingredients in my mise en place.

If you haven’t made pot stickers before because you thought they were too difficult, it’s time to put that fear aside. These are sure to impress your family and friends. Make sure you have everything mise en place before you start!

                                                                   Bean Pot Stickers

Ingredients:

1 pound lean ground pork
2 cups cooked*, drained red kidney or pink beans or one 16 ounce can, drained
1/2 cup chopped water chestnuts
1/3 cup diagonally sliced green onions
1 tablespoon each soy sauce and sesame oil
1 teaspoon grated fresh ginger root or 1/4 teaspoon ground ginger
1 teaspoon chopped fresh cilantro (optional)
One package gyoza or won ton wrappers (approximately 50 wrappers), thawed if necessary
Oil (optional)
Pot Sticker Dipping Sauce (recipe below)

Directions:

mix ingredients

Combine pork, beans, water chestnuts, green onions, soy sauce, sesame oil, ginger root, and cilantro; mix thoroughly.

assemby linePlace one tablespoon of filling in the center of each wrapper. (If using won ton wrappers, cut off corners to make round wrappers.)

wet edgecrimp edgesMoisten edges with water and seal by pinching together to form dumpling.

IMG_5106 Brown several dumplings in non-stick skillet in small amount of oil, if desired. Add ¼ cup water; cover and cook on low about five minutes.

Remove to serving platter. Repeat with remaining dumplings.

potstickers

potsticker1Serve with Pot Sticker Dipping Sauce. Makes about 50 pot stickers.

Pot Sticker Dipping Sauce

Combine 1/4 cup each rice vinegar and soy sauce, two teaspoons sugar, and 1/2 teaspoon lemon juice. Makes about 1/2 cup dipping sauce.

*For best results, soak and cook dry beans by your preferred method.

Meet Our Featured Dietitian Stephanie Langdon!

imgp4747_opt

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

Ingredients

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

Directions

  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/

 

BBQ Baked Beans

IMG_5016

Recipe courtesty of Chef Ari Weiswasser of Glen Ellen Star Restaurant in Glen Ellen, California

Ingredients
• 400g Bacon Diced, Rendered
• 2 Onion Diced, Sweat
• 700g Beans, Add To Above
• 1 liter Chicken Stock
• 1 liter Water
• 75g Molasses
• 20g Salt
• 5g Pepper
• 10g Coleman’s Mustard Powder
• 200g Ketchup
• 75g Worchester
• 60g Brown Sugar

Instructions
Soak beans overnight
Render bacon, set aside
Sweat onions, set aside
Add beans, chicken stock, water, bacon and onions and bring to up to a simmer.
Combine remaining ingredients and bake for 4 hours at 325 degrees or in a slow cooker.

Cooking tip from Chef Ari:
Add a pinch baking soda while cooking. Canneries use it to help keep the beans from bursting during the cooking process.

Cod with Chorizo and White Bean Potato Puree

cod1

Serves 4

Ingredients

4 cod fillets, approximately 5 ounces each
1 Basque chorizo, diced (do not use the Mexican-style chorizo)
3 tablespoons olive oil
4 pearl onions, sliced

Ingredients for puree

3 cups cooked navy beans
3 small potatoes, peeled, boiled and mashed
1 tablespoon sherry vinegar
4 tablespoons butter
4 tablespoons heavy cream
2 tablespoons fresh chives, chopped
Salt and white pepper to taste

Ingredients for sauce

1 cup chicken stock
4 tablespoons sherry vinegar
8 tablespoons butter
Salt and pepper to taste

Directions for sauce

Reduce chicken stock to about 1/4 cup in a saucepan, then whisk in vinegar and butter, a few tablespoons at a time. Season and reserve sauce. (Keep warm).

Directions for puree

Puree cooked beans.
Place beans and potatoes in a mixer and mix.
Gradually stir in cream, vinegar, and butter. Fold in chives, salt, and pepper. (Keep warm)

Directions for the cod and chorizo

Cook the chorizo and pearl onions in a skillet with a little olive oil. Keep warm.
Season cod with a little salt and pepper.
Heat 3 tablespoons olive oil in a cast iron skillet.
Cook cod until done.
Place puree on serving plate and center cod fillet on puree. Spoon chorizo mixture on top of cod and spoon sauce on top of the chorizo.

Fish and Beans: A Great Combination

featured photo

Have you ever tried serving beans with fish? It’s an amazing combination, and one that a lot of people don’t usually think about.

I made cod and chorizo with white beans and potato puree recently. I was trying to think of a way to use the leftover bean and potato puree after making this recipe, so I cooked more chorizo and mixed it into the puree and it was scrumptious! Who says leftovers aren’t great?

chorizo bowl

Leftover chorizo and white bean potato puree

Cod with Chorizo and White Bean Potato Puree

Serves 4

Ingredients
4 cod fillets, approximately 5 ounces each
1 Basque chorizo, diced (do not use the Mexican-style chorizo)
3 tablespoons olive oil
4 pearl onions, sliced

Ingredients for puree
3 cups cooked navy beans
3 small potatoes, peeled, boiled and mashed
1 tablespoon sherry vinegar
4 tablespoons butter
4 tablespoons heavy cream
2 tablespoons fresh chives, chopped
Salt and white pepper to taste

Ingredients for sauce
1 cup chicken stock
4 tablespoons sherry vinegar
8 tablespoons butter
Salt and pepper to taste

Directions for sauce
Reduce chicken stock to about 1/4 cup in a saucepan, then whisk in vinegar and butter, a few tablespoons at a time. Season and reserve sauce. (Keep warm).

Directions for puree

  • Puree cooked beans.
  • Place beans and potatoes in a mixer and mix.potatobeanmash
  • Gradually stir in cream, vinegar, and butter. Fold in chives, salt, and pepper. (Keep warm)

Directions for the cod and chorizo

  • Cook the chorizo and pearl onions in a skillet with a little olive oil. Keep warm. chorizo&Onions
  • Season cod with a little salt and pepper.
  • Heat 3 tablespoons olive oil in a cast iron skillet.
  • Cook cod until done.
  • Place puree on serving plate and center cod fillet on puree. Spoon chorizo mixture on top of cod and spoon sauce on top of the chorizo.cod1
  • Enjoy!
    Marilyn

Featured Dietitian Jessica Fishman Levinson

jessica-levinson-headshot

Jessica Fishman Levinson, MS, RDN, CDN is a registered and New York State-certified dietitian nutritionist and the founder of Nutritioulicious, a New York-based nutrition communications and consulting business with a focus on culinary nutrition. Jessica has extensive experience as a recipe developer, writer, editor, and speaker. She is the co-author of We Can Cook: Introduce Your Child to the Joy of Cooking with 75 Simple Recipes and Activities (Barron’s, 2011). Jessica is also the Culinary Corner columnist for Today’s Dietitian Magazine, and maintains the popular Nutritioulicious blog.

Jessica has been featured as a nutrition expert on television and radio outlets, including NBC, Fox 5, and NY1, in national magazines like Prevention, Glamour, Fitness, and Woman’s Day, and on numerous health and lifestyle websites. Jessica has an MS in Nutrition and Dietetics and a BA in Psychology, both from New York University. She is an active member of the Academy of Nutrition and Dietetics (AND) and various Dietetic Practice Groups of the AND, including Nutrition Entrepreneurs, Dietitians in Business and Communications, and Food and Culinary Professionals. In addition to her professional work, Jessica enjoys all things related to food and wine and spending time with her husband and twin daughters.

Make sure to follow Jessica on all her social media sites!
Facebook: Nutritioulicious
Twitter: @JlevinsonRD
Instagram: @JlevinsonRD
Pinterest: @JlevinsonRD
Blog: http://www.nutritioulicious.com/blog
Website: http://www.nutritioulicious.com

Questions

Why do you encourage patients to incorporate dry beans into their diet?
Because they are nutrient-rich, delicious, cost-effective, and can be used in so many ways in the kitchen!

What is your personal favorite bean to eat and why?
Chickpeas because there are so many amazing culinary uses for them that span every meal of the day, snacks included!

Please provide your top 3 nutritional insights about beans, explaining why people should eat them.
Rich in fiber, which is a nutrient of concern, as most people don’t get enough in their diet. Helps keep blood sugar levels stable and adds to the satiety factor of meals; High in folate, a B vitamin that’s important for reproductive, nervous system, and cardiovascular health; beans are a good source of lean vegetarian protein, which is important for maintaining lean muscle mass and satiety at meals.

Please share your favorite bean recipe and explain why it is your favorite recipe.
This is a hard one – I have so many! One of my favorites is my Sweet Potato Black Bean QuesadillaI. I love it because it’s full of flavor, full of nutrition, and a recipe my whole family loves -including my 4 year old twin girls!

 

 

Meet our Featured Dietitian Sharon Palmer!

SharonPalmer

Sharon has created an award-winning profession based on combining her two great loves–food and writing. As a registered dietitian with 16 years of health care experience, she channels her nutrition experience into writing features covering health, wellness, nutrition, and cuisine. Sharon is also a passionate writer about food and environmental issues, having published a number of features on plant-based diets, hunger, agriculture, local and organic foods, eco-friendly culinary practices, sustainability, food safety, and food security. Over 850 of Sharon’s features have been published in a variety of publications, including Better Homes & Gardens, Prevention, Oxygen, LA Times, Cooking Smart, and CULINOLOGY. Her books include The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health Beginning Today and Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps & 125 Delicious Recipes. Sharon is the editor of the acclaimed health newsletter, Environmental Nutrition and nutrition editor for Today’s Dietitian. She writes every day for her popular Plant-Powered Blog. In addition, Sharon is a nutrition advisor for the Oldways Vegetarian Network and will serve as a returning judge for the 2015 James Beard Journalism awards. She was the proud recipient of the Loma Linda University Distinguished Alumnus Award in 2013.

Living in the chaparral hills overlooking Los Angeles with her husband and two sons, Sharon enjoys visiting the local farmers market every week and cooking for friends and family.

Questions:

Why do you encourage patients to incorporate dry beans into their diet?
I recommend consuming one serving of beans (legumes) each day in the diet for optimal health and sustainability. It’s a huge part of my message.

What is your personal favorite bean to eat and why?
I like them all, but I love lentils, black beans, garbanzos, and heirloom beans,

Here are Sharon’s top 3 reasons why you should incorporate beans into your diet.

  1. They are a great source of plant-based protein, which is a healthy option for replacing meat  on the plate more often.
  2. Beans are a much more sustainable protein choice than animal proteins.
  3. Beans are a traditional food that has served as a cornerstone of diets around the world.

Sharon has a lot of favorite bean dishes and here is one of her favorites, a Southwester Black Bean, Quinoa and Mango Salad. There are more to be found on her website.

Follow Sharon on Social Media!

Facebook: Sharon Palmer: The Plant-Powered Dietitian
Twitter: @SharonPalmerRD
Instagram: sharonpalmerrd
Pinterest:Sharon Palmer
Youtube: Sharon Palmer

This recipe is from Sharon’s book from The Plant-Powered Diet: The Lifelong Eating Plan for
Achieving Optimal Health, Beginning Today.

img2050-w320

photo courtesy of Sharon Palmer The Plant Powered Dietitian

Southwestern Black Bean, Quinoa and Mango Salad
Recipe courtesy of Sharon Palmer-The Plant Powered Dietitian

The jewel-like black beans shine in this crunchy, zesty salad. Serve it
with corn tortillas and vegetable soup for an easy, refreshing meal.

Ingredients:
1 – 15 oz can black beans, no salt added, rinsed, drained
1 cup cooked quinoa (according to package directions)
1 cup frozen corn
1 small red bell pepper, chopped
1 cup chopped fresh mango
¼ cup chopped red onion
½ cup fresh cilantro, chopped (or 2 tsp dried if not available)
1 small fresh jalapeno pepper, seeded, finely diced
1 lemon, juiced
1 1/2 Tablespoon extra virgin olive oil
2 cloves garlic, minced
½ teaspoon cumin
½ teaspoon chili powder
¼ teaspoon turmeric

Instructions:

  1. Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeno together in a mixing bowl.
  2. In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili
    powder and turmeric together.
  3. Toss into salad mixture and chill until
    serving time.

Makes 6 servings (about 1 cup each)

Nutrition Information per Serving:

Calories: 201
Fat: 5 g
Sat Fat: 1 g
Sodium: 9 mg
Carbohydrate: 36 g
Fiber: 8 g
Protein: 8 g

Recipe from The Plant-Powered Diet: The Lifelong Eating Plan for
Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer,
2012. Reprinted by permission of the publisher, The Experiment.

 

Announcement:

Are you a California dietitian or nutritionist that would like to be featured on our website? Please check out our link.

Save