Tag Archives: Recipes

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

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
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!

Meet our Featured Food Blogger Jaclyn Bell!


If you’re looking for recipes to inspire your breakfasts, dinners, and beyond, you must bookmark the Cooking Classy site! Jaclyn Bell is a young wife and mother who started her blog to share her love of good food and to perfect her photography and writing skills. This self-taught cook and photographer loves comfort food such as pizza and enchiladas. Taking a stroll through her recipe library is like looking at a beautiful cookbook — it just makes you want to get in the kitchen and start cooking! Try her 7-Layer Dip, Three Bean Salad, Black Bean Tacos with Avocado Cilantro Lime Crema, or her Bean and Bacon Soup … and that’s just to get started. This delicious Kale White Bean and Sausage Soup is perfect for autumn’s colder weather.

photo courtesy of Cooking Classy

photo courtesy of Cooking Classy

Kale White Bean and Sausage Soup


  • 1 tablespoon olive oil
  • 12 ounces beef Polska Kielbasa Sausage, sliced into 1/4-inch thick slices (I used Hillshire Farm and really liked it)
  • 1 1/2 cups chopped carrots (about 3)
  • 1 1/3 cups chopped yellow onion (1 medium)
  • 1 cup chopped celery (2 stalks)
  • 4 cloves garlic, minced
  • 3 (14.5-ounce) cans low-sodium chicken broth
  • 1 cup water
  • 1 tablespoon dried parsley
  • 1 teaspoon dried rosemary, crushed
  • 1/2 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 6 ounces kale, thick ribs removed, chopped (about 1 1/2 bunches, or 5 ounces if using pre-cut kale)
  • 2 (14.5-ounce) cans cannellini beans, drained and rinsed
  • Shredded parmesan cheese, for serving

Check out this link for the rest of the recipe.

Be sure to follow Jaclyn on all her social media!

Do You Know Your White Beans?


Navy, Great Northern and cannellini beans are often confused for each other — but luckily, no matter which bean you choose, you’ll wind up with a tasty dish! These white bean varieties can be interchanged in recipes. Here’s a quick guide.

  • Great Northern beans are twice the size of navy beans and have a mild flavor and powdery texture.
  • Navy beans received their current name because they were a staple food of the U.S. Navy in the early 20th century. These mild, dense, smooth beans are popular in the United Kingdom and the United States and are used in baked bean recipes.
  • The cannellini bean is also known by the names white kidney and fazolia and is often mistaken for the Great Northern. This smooth-textured bean cooks down to a creamy consistency and nutty flavor. It’s a favorite in central and southern Italy, particularly in Tuscany. This bean is great in pasta dishes and soups.

Our recipe library has a great variety of white bean recipes for you to try. Here are just a few!

WhiteBeanBananaBreadWhite Bean Banana Nut Breadcod1Cod with Chorizo and White Bean Potato Pureewhite beans and scallopsWhite Beans and Seared ScallopsmuffinPumpkin Bean MuffinsIMG_3911Pancakes

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!

Meet Lindsay, Our Featured Dietitian!


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!

Check out her ebooks: “Ultimate Guide to Food Prep” and “Table Talk: Tips and Tricks for Feeding Young Children.”

Try Chickpea Flour — You’ll Like It!


I like experimenting with different ingredients when I cook, so naturally I wanted to try recipes using garbanzo, or chickpea, flour. It’s a nutritional, gluten-free powerhouse loaded with protein, fiber, vitamins, and minerals.

You can make the flour yourself if you have a heavy-duty blender such as a Vitamix. Just add some dried garbanzos to your blender, pulse the garbanzos (they will dance around) until they are broken apart, and then blend until they’ve reached flour consistency.

Sift them through a flour sifter or a fine sieve to get the hard little bits that didn’t grind up. You can also find garbanzo flour at some grocery chain stores, Indian or Italian food stores, your local health food store, or online at Amazon. I made my own and also purchased some in the bulk section at a local health food store.

Garbanzo, or chickpea bean, flour has many different names throughout the world. In Indian cuisine, it is called besan when made out of unroasted chickpeas and chana when made of roasted chickpeas. It is called ceci flour in Italy.

I recently purchased Camilla V. Saulsbury’s informative book “The Chickpea Flour Cookbook: Healthy Gluten-Free and Grain-Free Recipes to Power Every Meal of the Day.” Her recipes are easy to make with available ingredients — and delicious!

Camilla was gracious enough to let me use some of her recipes for this blog post. Be sure to buy this beautiful cookbook of Camilla’s!

I decided to make her panisses (chickpea French fries) and chickpea beer bread. My husband and I devoured the panisses, which I chose to fry rather than broil. They were delicious! The beer bread was made using Firestone Union Jack IPA, and you can taste the hops. I’m sure the taste would be different depending on the beer you chose to use. The texture of the bread was light and airy.

panisses2 Panisses (Chickpea French Fries)
Makes 4 servings

Olive oil for greasing pan, frying or broiling
1 cup (120 grams) chickpea flour
1 teaspoon fine sea salt
2 cups water
2 teaspoons olive oil
Freshly ground pepper
Lemon wedges for serving


  1. Grease the bottom and sides of a 9-inch-square baking pan with olive oil.
  2. In a medium bowl, whisk the flour and salt together. Whisk in 1 cup of the water and the olive oil until blended and smooth.
  3. In a medium saucepan, bring the remaining 1 cup water to a boil. Reduce the heat to medium and whisk in the batter. Cook, stirring constantly, for 2 to 4 minutes, until the batter is very thick. Immediately pour and spread it into the prepared pan; use a spatula dipped in warm water to smooth the top.
  4. Cool the mixture to room temperature then place in the refrigerator, loosely covered, for at least 1 hour or for up to 24 hours. Invert it onto a cutting board and cut into 1/4-inch-wide batons.
  5. There are two ways to cook the panisses. To fry them, heat 1/4 inch of olive oil in a large skillet. When the oil is hot (add a small test piece to skillet; it should bubble immediately), add about a third of the fries, taking care not to overcrowd the pan. Cook 1 to 2 minutes, until the bottoms are golden brown; turn them over with tongs or a spatula and cook for 1 to 2 minutes longer, until deep golden brown. Transfer the fries to a paper towel-lined plate to drain; repeat with the remaining fries, heating more oil in the pan as needed.
  6. Alternatively, to broil the panisses, position the broiler rack in the oven 8 inches from the heat source. Grease a large rimmed baking sheet with olive oil and place it on the rack to preheat, 3 minutes. Using an oven mitt (sheet will be very hot), remove the sheet from the oven. Arrange the panisses on the sheet. Broil for 3 to 5 minutes, until golden brown. Remove from the oven and flip the panisses over with a spatula. Broil for 3 to 5 minutes longer, until the other sides are golden brown.
  7. Season the panisses with salt and pepper and squeeze the lemon wedges over them. Serve hot.

(Note:) In my haste to try these French fries, I forgot to season with the salt and pepper and the lemon! They were delicious served with Traina sun dried tomato ketchup.

chickpeabeerbreadChickpea Beer Bread
Makes 1 loaf

Nonstick cooking spray
2 1/2 cups (300 grams) chickpea flour
2 tablespoons natural cane sugar
1 tablespoon baking powder
1 1/2 teaspoons baking powder
3/4 teaspoon fine sea salt
1 (12 oz.) bottle beer (gluten-free)


  1. Preheat the oven to 350 degrees F. Spray a 9-by-5 inch loaf pan with nonstick cooking spray.
  2. In a large bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.
  3. Add the beer to the flour mixture and stir until just blended. Spread the batter evenly in the prepared pan.
  4. Bake for 43 to 48 minutes, until a toothpick inserted in the center comes out clean. Let the bread cool in the pan on a wire rack for 10 minutes, then release to the rack to cool.



Do not open the beer until you are ready to mix the batter to avoid any loss of carbonation — the bubbles help to give this yeasty bread its light and airy rise.


Note: Camilla has five different variations of the bread in her cookbook and they all look delicious!








Meet our Featured Food Blogger, Isadora of She Likes Food!


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!

Meet our Featured Dietitian Deborah Murphy!


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!



Beans and Lamb Are a Great Combination!


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


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


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.


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!