Tag Archives: Salad

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

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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

Follow Stephanie on social media
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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.

Roasted Chickpea Salad with Hummus Dressing

photo courtesy of Alexandra Caspero

Roasted Chickpea Salad with Hummus Dressing
Recipe courtesy of Alexandra Caspero of Delish Knowledge
Vegan & Gluten-Free
Serves: 4 salads

Ingredients:

  • Roasted Chickpeas
  • 2 cups cooked chickpeas
  • ½ teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • ¼ teaspoon paprika
  • ⅛ teaspoon cayenne pepper
  • ⅛ teaspoon ground cinnamon
  • 1 tablespoon olive oil
  • Salt/pepper
  • Hummus-Dill Dressing:
  • ½ cup hummus
  • ⅛ cup lemon juice
  • 1 clove garlic, minced
  • 2 tablespoons freshly chopped dill
  • Water, to thin, if needed
  • Salad Ingredients:
  • 6-8 cups chopped lettuce chopped lettuce
  • 2 large tomatoes, sliced (preferably heirloom)
  • ½ cup very thinly sliced red onion
  • 1 cup finely sliced cucumber
  • ¼ cup chopped pistachios

Instructions:

  1. Preheat oven to 450 degrees F.
  2. Pat chickpeas dry with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and seasonings. Spread on a baking sheet, and bake for 30 minutes, until browned and crunchy.
  3. While the chickpeas are cooking, prep the vegetables and divide among four bowls.
  4. Make the dressing. Whisk together all ingredients for the hummus dressing until smooth and creamy. Thin with water, if needed.
  5. Divide chickpeas on top of salad and drizzle with dressing. Garnish with pistachios and extra dill, if desired.

 

 

Fish Artichoke Heart Bean and Pepper Salad from Chef George Ennis

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Grilled Branzini, Artichoke Heart, Orca Beans,
Inca Red Drop Pepper and Mixed Olive Salad
Courtesy of Chef George Ennis

Ingredients:

1 whole     Branzini (gutted and scaled)
1 cup         Orca beans (you can substitute dry Large Lima beans (butterbeans) for the Orca beans)
2 ounces   Pancetta
1/2             Yellow onion (sliced)
2 cloves    Garlic (minced)
1 pint        Chicken stock
2                Lemons (halved)
1               Artichoke (cleaned, leaves trimmed, soaked in lemon water)
1 cup       Mixed olives (of your choice, sliced into quarters)
1/4 cup    Inca red drop peppers (or whatever marinated peppers you like.)
1               Shallot (1/2 minced and 1/2 whole)
1/2           bunch Parsley
1 Tbsp.    Olive oil

Steps:
1. Soak beans overnight.
2. In a pot, add beans, chicken stock, onion and garlic.
3. Bring to a boil, then turn down to a simmer.
4. Cook beans for approximately 60-90 minutes or until done.
5. Check them at 50 minutes.
6. Simmer artichokes in water for 20-40 minutes, or until knife tender.
7. Cut artichoke in half and remove leaves and the fuzzy choke part covering the heart. Set heart aside.
8. Fire up your grill.
9. Clean and season your grill.
10.Cook pancetta until crispy and chop up fine. Reserve the pancetta fat.
11.Mix together cooked beans, olives, peppers, minced shallot,pancetta and chopped parsley.
12.Add 1 tablespoon pancetta fat, olive oil, and the juice of 1/2 lemon,to bean/olive mix, and toss. Season accordingly.
13.Stuff whole fish with remaining unsliced shallot, sliced lemon, and whole parsley stems.
14.Rub fish down with cooking oil and season.
15.Coat the artichokes and lemon with some oil before grilling.
16.Grill fish over the hot coals for about 5-7 minutes per side or untildone, making sure you get nice browned skin.
17.Grill artichokes and lemon until nicely marked.
18.Plate fish and bean salad and serve.

 

What’s a summer salad without beans!

Summersalads

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

California Beans Facebook Giveaway!

Summer2016

How are you eating your summertime beans?
Enter to win a $200 Amazon gift card! The rules to enter this giveaway are as follows:

  1. Click on the Enter to Win tab on our Facebook page.
  2. Fill out the form and answer the question, “How are you eating your summertime beans?” In salads, baked, slow cooked…we want to know!
  3. It’s that simple! While you are on our Facebook page please LIKE us!

Winner will be randomly picked on July 5th. You can enter once a day until July 4th. Good luck!

 

 

 

 

 

 

Southwestern Black Bean, Quinoa and Mango Salad

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Southwestern Black Bean, Quinoa and Mango Salad

Recipe courtesy of our Featured Dietitian Sharon Palmer, RDN
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.

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.

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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.

 

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Tuna & Bean Salad

Tuna&Bean Salad2

Ingredients:

5 oz. can tuna, drained

1 cup black beans, cooked

1 cup white beans, cooked

1/2 cup Tomato, chopped

1/2 cup Red Bell pepper, chopped

1/4 cup red onion, chopped

1/4-cup olive oil (less if you prefer)

3 Tbsp. lime juice, freshly squeezed

Salt and pepper to taste

Handful of lettuce, chopped

Small flour tortillas

 Directions:

Combine all the ingredients in a bowl. You can serve it in a tortilla for a wrap.

 

Mason Jar Salad

IMG_3635

Makes 5 -6 quart jar salads

Ingredients:

Oil and vinegar salad dressing

1 red bell pepper chopped

1 green bell pepper chopped

1 can corn, drained

1-pint cherry tomatoes, halved

4 carrots sliced

2 avocados cubed and mixed with lime juice to keep from turning brown

3 stalks celery, sliced

2 cups cooked white beans

1-cup quinoa

1-cup whole-wheat elbow macaroni

1 cup cooked chicken cubed

Romaine lettuce, mixed salad greens, spinach

 Directions:

Line up all the mason jars and add about 2-4 tablespoons salad dressing at the bottom of the jar.

Divide the rest of the ingredients starting with the bell pepper and finishing with the romaine, salad greens or spinach. I put quinoa in a couple of the jars and the macaroni in the other ones.