Beans, beans, they’re good for your heart, the more you eat the more you…
…start lowering your blood pressure and coronary heart disease risk!
Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:
http://www.sciencedaily.com/releases/2012/10/121022162546.htm
Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!
Easy Vegetarian Three-Bean Chili
Print recipe
| Serves | 8 (1 cup) |
| Prep time | 10 minutes |
| Cook time | 40 minutes |
| Total time | 50 minutes |
| Dietary | Vegan, Vegetarian |
| Meal type | Main Dish, Soup |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
| Website | CookingLight |
This quick and easy vegetarian chili recipe is loaded with heart smart beans!
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onion
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup green bell pepper, chopped
- 2 cups cloves garlic, minced
- 1 tablespoon brown sugar
- 1 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 (16oz) cans stewed tomatoes, undrained
- 2 (15oz) cans black beans, rinsed and drained
- 1 (15oz) can kidney beans, rinsed and drained
- 1 (15oz) can pinto beans, rinsed and drained
Directions
| Step 1 | |
| Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes. | |
Good Morning- Morning Glory Muffins
- On October 16, 2012
- By Lindsay
- In Breakfast, Desserts, Fruits, Quick and Easy, Recipes, Vegetarian
0
Morning Glory Muffins
| Serves | 18 muffins |
| Prep time | 15 minutes |
| Cook time | 20 minutes |
| Total time | 35 minutes |
| Dietary | Vegetarian |
| Meal type | Breakfast, Dessert, Snack |
| Misc | Child Friendly, Freezable, Pre-preparable |
| Website | Cooking Light |
These muffins are packed with fiber from the dried fruit, nuts, oatmeal, wheat bran, and whole wheat flour. Try switching it up by using dried apricots, raisins, or craisins. Pair with a glass of skim milk, or a fat-free yogurt, and piece of fruit and you have a breakfast for champions! These muffins also freeze well, and are great to grab for a breakfast on-the-go!
Nutritional Information per serving:
Caloreis 186; Fat 4.4g (sat 0.5g,mono 0.7g,poly 2.8g); Iron 1.2mg; Cholesterol 12mg; Calcium 42mg; Carbohydrate 35.2g; Sodium 190mg; Protein 4.2g; Fiber 3.4g
Food Groups per serving:
1-1/2 grain/starch
Ingredients
- Cooking Spray
- 1 cup whole wheat flour
- 1/2 cup all-purpose flour
- 1 cup regular oats
- 3/4 cups packed brown sugar
- 1 tablespoon wheat bran
- 2 teaspoons baking soda
- 1/4 teaspoon salt
- 1 cup plain fat-free yogurt
- 1 cup mashed ripe banana (about 2 large)
- 1 Large egg
- 1 cup chopped, pitted dates (apricots and raisins work too)
- 3/4 cups chopped walnuts
- 1/2 cup chopped, dried pineapple
- 3 tablespoons ground flaxseed, or 2 tablespoon whole flaxseeds
Directions
| Step 1 | |
| Preheat oven to 350°. | |
| Step 2 | |
| Place 18 muffin cups liners in muffin cups; coat liners with cooking spray. | |
| Step 3 | |
| Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. | |
| Step 4 | |
| Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Fold in dates, walnuts, and pineapple. | |
| Step 5 | |
| Spoon batter into prepared muffin cups. Sprinkle evenly with flaxseed. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. | |
Turkey Mini-Meatloaf “Muffins”
- On October 16, 2012
- By Lindsay
- In Appetizers, Entrees, Quick and Easy, Recipes, Sides
- 0
Turkey Mini-Meatloaf “Muffins”
| Serves | 6 servings (2 loaves each) |
| Prep time | 10 minutes |
| Cook time | 30 minutes |
| Total time | 40 minutes |
| Meal type | Appetizer, Main Dish |
| Website | Food Network |
These mini meatloaves are great for an appetizer, or as a main entree served with whole grain pasta. With added vegetables, and lean ground turkey- your body will love them as well!
Nutritional Information per serving:
Calories 196; Fat 8g (Sat 2g); Carbohydrates 18g; Sodium 386 mg; Protein 18g; Cholesterol 95mg; Fiber 3g
Food groups per serving:
½ grain, 2 meat
Ingredients
- 1 pound, 93% lean ground turkey
- 1 medium zucchini, shredded
- 1 cup finely chopped onion
- 1 cup finely chopped red bell pepper
- 1/3 cup uncooked whole-wheat couscous
- 1 Large egg, lightly beaten
- 2 tablespoons Worcestershire sauce
- 1 tablespoon Dijon mustard
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon salt
- 1/4 cup barbecue sauce (optional)
Directions
| Step 1 | |
| Preheat oven to 400 degrees. | |
| Step 2 | |
| Generously spray a non-stick muffin pan with cooking spray. Gently mix turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire, mustard, pepper and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture among the muffin cups. Spread barbecue sauce on top of each loaf, if using. Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes before serving. | |
Chile, Tomato, and Rice Soup- A twist on a family classic
- On October 16, 2012
- By Lindsay
- In Appetizers, Gluten-Free, Quick and Easy, Recipes, Salad/Vegetables, Sides, Soup, Vegetarian
- 0
Chile, Tomato, and Rice Soup
| Serves | 8 |
| Prep time | 10 minutes |
| Cook time | 1 hour, 30 minutes |
| Total time | 1 hour, 40 minutes |
| Dietary | Gluten Free, Vegetarian |
| Meal type | Appetizer, Lunch, Main Dish, Side Dish, Soup, Starter |
| Misc | Pre-preparable, Serve Hot |
This is a simple soup to make for the family. A twist on the classic tomato and rice soup- with an extra kick!
Nutritional Information per serving:
Calories 100; Fat 4g (sat 0.5g); Carbohydrate 14g; Sodium 450mg; Protein 3g; Cholesterol 0mg; Fiber 2g
Food Groups per serving:
1 vegetable, 1 fat, 1 carb choice
Ingredients
- 1 (35 oz) can peeled tomatoes in juice, drained and chopped
- 1 Large onion, chopped
- 1 green bell pepper, seeded and chopped
- 1 fresh hot chile pepper (such as jalapeno), seeded and minced, or to taste
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 2 quarts Pacific Brand fat-free & cholesterol-free chicken broth or vegetable broth
- 1 tablespoon dried marjoram
- 1/3 cup long-grain brown rice
- 1/4 cup chopped fresh cilantro
Directions
| Step 1 | |
| In a blender or food processor fitted with the metal blade, process the tomatoes, onion, bell pepper, chile pepper, and garlic until smooth. In a large soup pot, heat the oil over medium heat. Add the tomato mixture and cook, stirring often, until thickened, about 5 minutes. Stir in the stock and marjoram and bring to a simmer over high heat. Reduce the heat to low and simmer for about 1 hour. | |
| Step 2 | |
| Add the rice, cover, and continue simmering until the rice is tender, 15 to 20 minutes. Stir in the cilantro and serve the soup hot. | |
Make Fiber Your Friend
- On October 16, 2012
- By Lindsay
- In Nutrition Education
- 0
Fill-up with FIBER! You’ve probably heard about fiber in magazines, on TV commericals, from your doctor, friends, and family…but what exactly is it? Check out these fun facts on Fiber and a delicious fiber-filled recipe!