Tag Archives: stay at home dads

Meet our Featured Dietitian Lauren Harris-Pincus!


Lauren’s favorite nutrition advice? Think healthy, not skinny. She helps her clients get into that mindset with plenty of healthy eating tips, like adding beans to her meals for more protein and fiber.

In fact, she loves using beans so much that she said she can’t pick a favorite: “It would be like choosing a favorite child!” she says.

The variety she chooses depends on the cuisine she is preparing. She likes chickpeas roasted for protein and fiber-rich snacks. She adds black beans to salads, breakfast burritos, and baked goods. She tosses white beans into chili and salads and mashes them into soups.

Lauren’s private practice in the New York/New Jersey area, where she has practiced for the last 20 years, focuses on patients who need help with weight management and prediabetes. Beans are an integral part of her patients’ meal plans because they are an excellent source of protein and fiber.

Beans help manage blood sugar and provide satiety and are delicious and filling for lunch or dinner. Since beans are high in iron, zinc, folate, and potassium, they are ideal for people who struggle to consume non-fortified foods. Lauren especially loves the iron content because vegetarians have an added challenge meeting their iron needs.

Her website Nutrition Starring You has delicious, healthy recipes and great nutritional advice.

Check out her recipe:

photo courtesy of Lauren Harris-Pincus

photo courtesy of Lauren Harris-Pincus

3 Bean Avocado Salad with Lime Dressing

photo courtesy of Lauren Harris-Pincus

photo courtesy of Lauren Harris-Pincus


Be sure to follow Lauren on her social media:

Lauren also wrote a fantastic cookbook, The Protein-Packed Breakfast Club, available on Amazon.


Kidney Beans: Three Versatile and Delicious Recipes

Bean Cakes copy

Native to Central America and Mexico, these little kidney-shaped beans are a wonderful source of protein and fiber. Several beans are a rich maroon color and have a meaty flavor, which makes them perfect for salads and soups. This popular variety is found almost exclusively in cans.

Light red kidney beans are similar in size and shape to dark red kidneys, and their bright red color dresses them up and makes them a great option for just about any bean dish. Light red kidney beans have an almost worldwide popularity and are much in demand for chili recipes.

I chose three Mexican-themed kidney bean recipes to share with you this month. You can find all of them in our recipe library, and all of them are easy to make, especially if you use canned kidney beans! If using dry kidney beans, make sure to presoak them and to cook them until they are soft.

Bean Burrito

Bean Burritos

Bean Cakes 1

Bean Cakes with Salsa

Party Taco 1

Party Tacos




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




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!




Bean Pot Stickers


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


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)


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.


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!


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/


Meet Akhil Shah of Chutney Chefs


Did you know that traditional Indian food uses garbanzo beans, black-eyed peas, kidney beans and garbanzo bean flour in most dishes – and with all variety type of dishes?

Although Akhil Shah isn’t a chef, he founded Chutney Chefs, an Indian cuisine gourmet meal delivery service based in Plainfield, New Jersey. His five talented chefs prepare the fresh, pre-cut ingredients to be delivered right to your door. Using Chutney Chefs you can make delicious Indian food without any of the hassles right at home in less than 10-15 minutes! Akhil shares with us his chef’s recipe for Chana Masala, a very traditional Indian dish.

Image-1Chana Masala


1-tablespoon vegetable oil
2 medium onions (peeled and minced)
1 clove garlic (peeled and minced)
1-tablespoon ground coriander
2 teaspoons ground cumin
1⁄2 teaspoon ground cayenne pepper
1-teaspoon ground turmeric
6 tablespoons chopped tomatoes
1-cup water
4 cups cooked chickpeas or 2 (15 ounces) cans chickpeas, rinsed and drained
2 teaspoons ground roasted cumin seeds
1-tablespoon amchoor powder
2 teaspoons paprika
1-teaspoon garam masala
1/2-teaspoon salt
1⁄2lemon (juiced)
1 fresh, hot green chili pepper (minced)
2 teaspoons grated fresh ginger


  • Heat oil in a large skillet.
  • Add onions and garlic and sauté over medium heat until       browned   (3-5 minutes).
  • Turn heat to medium-low.
  • Add the coriander, cumin (not the roasted cumin), cayenne and turmeric.
  • Stir for a few seconds.
  • Add the tomatoes.
  • Cook the tomatoes until browned lightly.
  • Add chickpeas and a cup of water and stir.
  • Add the roasted cumin, amchoor, paprika, garam masala, salt and lemon juice.
  • Cook covered for 10 minutes.
  • Remove the cover; add the minced chili and ginger.
  • Stir and cook uncovered for 30 seconds.

Connect with Chutney Chefs!

Located at 1041 South Avenue in Plainfield, NJ 07062

Email: akhil@chutneychefs.com
Website: www.chutneychefs.com

Social Media:

Facebook: Chutney Chefs
Twitter: @ChutneyChefs
Instagram: @ChutneyChefs
Pinterest: @ChutneyChefs