Beans: Adding Beans to Your Diet

Source: iStock

Beans, Beans, good for your heart! 
Beans, Beans, make you smart!


Most Americans know that beans are a healthful food, but they may intimidate those who haven’t grown up eating them. It seems daunting to figure out what beans are best, how to cook them, and if it is worth eating them, because gas is a common side effect. 

Nutritionists and health professionals tout beans for their role in:
▪ Lowering risk of colon cancer
▪ Reducing blood cholesterol, as well as LDL or "bad cholesterol," a leading causes of heart disease
▪ Lowering the risk of type 2 diabetes
▪ Improving diabetes control for existing type 1 and 2 diabetics
▪ Strengthening the immune system

Thousands of bean varieties exist worldwide, and many different names are used for each variety. For example, chickpea, garbanzo bean, and Indian peas are all the same thing! On average, cooked dry beans provide roughly 120 calories per ½ cup and are full of B vitamins, folic acid, selenium, zinc, fiber, and low-glycemic carbohydrate. It is recommended by the USDA that people consume 3 cups of beans/week. 

You can try:
▪ Adzuki beans
▪ Butter beans
▪ Black beans
▪ Black-eyed peas
▪ Cannellini beans
▪ Chickpeas
▪ Great northern beans
▪ Kidney beans
▪ Lentils
▪ Lima beans
▪ Mung beans
▪ Navy beans
▪ Pinto beans
▪ Snow peas
▪ Soybeans/edamame
▪ Split peas
▪ White beans

Try tossing canned beans onto a salad, into a rice dish, or in a stir-fry. Try hummus as an alternative dip. Beans are easy to incorporate into stews, soups, pasta dishes, and side dishes. As an alternative to meat, fish, or poultry, make stewed lentils or bean salad. Always have cans of beans in your pantry, ready to rinse and add to your meals for a quick nutritious boost. Keep dried beans in your pantry for when you have time to really prepare, as they take some time and effort to use.

Dried beans

To prepare dried beans:
▪ Rinse the beans under cool water and remove any stones or debris (you do not have to rinse split peas, lentils, or mung beans)
▪ Soak beans in water in a large bowl that doubles the height of the beans for 8-12 hours  
▪ Replace the water every few hours
▪ Transfer the beans to a pot and boil them for 10 minutes
▪ Lower the flame and simmer the beans for 1-2 hours until tender

Replacing the water and slowly cooking the beans should greatly reduce the raffinose, which is the compound that may cause gas or bloating. Also, increasing bean consumption slowly should cut down on the gastrointestinal discomfort sometimes associated with beans.

Recipe: Black Bean Casserole

Picture a thick cornmeal spoon pudding. Now picture that spoon pudding chock full of black beans, chilies, tomatoes, corn, and spices. You’ll love it!

1 Tablespoon (Tbsp) olive oil
1 cup chopped onions
¾ cup + 2 Tbsp yellow cornmeal
2 teaspoons (tsp) chili powder
1¼ cup skim milk
One 1-pound (lb) can black beans, rinsed and drained
One 1-lb can whole kernel corn, drained
One 1-lb can stewed tomatoes
One 4-ounce (oz) can chopped green chilies (mild or hot), drained
¼ cup shredded low-fat cheddar cheese (1 oz)

Preheat oven to 350˚F.

Lightly oil an 8˝-square baking pan or spray with a nonstick cooking spray. In a large bowl, combine all ingredients, except the cheddar cheese. Mix well. Place in prepared pan. Sprinkle with cheddar cheese. Bake uncovered for 45 minutes.

Nutrition information:
253 calories
11 g protein
5 g fat
44 g carbohydrate
516 mg sodium
4 mg cholesterol

Reference: Hinman B, Snyder M.  Lean and Luscious Meatless, Volume 3.  Rocklin, CA: Prima Publishing, 1992. Reviewed March 2008.
Provided by RD411 and Ensure

Southwestern Soup (archive)

Who doesn't think soup when the temperature drops, as it did last night here in Birmingham? I know I do! 


This recipe was in the January 2009 issue of Southern Living, and it was one of the first recipes I tried when I dipped my toe into the world of food blogging.  I rated it quite high by typing "keeper" on the recipe.

Nutritional benefits: High fiber, high vegetable protein

Southwestern Soup 
Recipe, Southern Living


Ingredients:
1 lb ground beef
1 cup coarsely chopped onion
2 garlic cloves, minced
2 (16-oz) cans light red kidney beans, rinsed and drained
1 (15-oz) can black beans, rinsed and drained
1 (14.5-oz) can petite diced tomatoes and jalapenos, undrained
1 (14-oz) can beef broth
2 cups frozen white and yellow whole kernel corn
1 (1-oz) package of taco seasoning mix
1/4 tsp salt
1/4 tsp pepper
2 Tbsp chopped fresh cilantro
Toppings: sour cream and chopped fresh cilantro


Directions:
1. Brown ground beef, onion, and garlic in a large Dutch oven over medium-high heat, stirring often, 10 to 20 minutes or until meat crumbles and is no longer pink and onion is softened; drain excess fat.


2. Stir in kidney beans, next eight ingredients, and 4 cups of water. Bring to a boil over medium-high heat. Cover, reduce heat to low, and simmer 30 minutes or until thoroughly heated. Stir in cilantro just before serving. Serve with desired toppings.

Lox Bagel

Photo: iStock

This is my favorite breakfast/brunch and I save it for special occasions and celebrations, such as SEC football on a Friday or the Iron Bowl. There may be a more traditional preparation but below is what I do and I've never been disappointed.

Budget tip: Buy smoked salmon "trims" i.e., the pieces of the smoked salmon that are less visually presentable. It tastes just as good. Or, mix these "trims" with the cream cheese to use as a bagel spread.

Lox Bagel

Or, toasted bagel with cream cheese and smoked salmon

Ingredients:

Bagels, sliced

Cream Cheese, plain

Tomatoes, thinly sliced

Red onion, thinly sliced

Smoked Salmon/Lox

Capers, drained

Black Pepper

Directions:

Slice bagels. Slightly toast bagels so they are warm but still soft inside. Spread cream cheese over bagel. Add smoked salmon over cream cheese. Top with tomato slices and red onion slices. Add capers and freshly ground black pepper. Serve.

Happy Thanksgiving!

A Thanksgiving Cocktail: Ultimate Bloody Mary

Photo source: iStock

While I was searching for the ultimate Thanksgiving cocktail to prepare, test and recommend (somebody has to do it), I came across concoctions with cutesy names but that I was unlikely to personally select, much less serve. Plus, I have very limited preferences when it comes to alcoholic drinks.

Thinking back on recent Thanksgivings, the Bloody Mary has become my Thanksgiving morning favorite. One of the nice things about this recipe is that you don't need a top shelf or expensive vodka. The key is to choose a high-quality tomato juice, i.e., not concentrate. Unlike most of the recipes I've used, this drink is shaken, not stirred. It is so hot!

Here is one more thing to be grateful for this Thanksgiving.

The Ultimate Fully-Loaded Bloody Mary
Recipe, Serious Eats

Ingredients:

• 1 tablespoon celery salt or (or plain kosher salt, if you prefer)
• 1/4 lemon, cut into two wedges
• 1/2 teaspoon Worcestershire sauce
• 1/4 teaspoon soy sauce
• 1/2 teaspoon freshly ground black pepper (or less to taste)
• Dash cayenne pepper
• 1/4 teaspoon hot sauce (such as Franks)
• 1/2 teaspoon freshly grated horseradish (or 1 teaspoon prepared horseradish), optional
• 2 ounces vodka
• 4 ounces high-quality tomato juice
• 1 stick celery

Directions:

1. Place celery salt in a shallow saucer. Rub rim of 12-ounce tumbler with 1 lemon wedge and coat wet edge with celery salt. Place lemon wedge on rim of glass. Fill glass with ice.

2. Add Worcestershire, soy, black pepper, cayenne pepper, hot sauce, and horseradish to bottom of cocktail shaker. Fill shaker with ice and add vodka, tomato juice, and juice of remaining lemon wedge. Shake vigorously, taste for seasoning and heat, and adjust as necessary. Strain into ice-filled glass. Garnish with celery stalk and serve immediately.

Thanksgiving Side Dish: Corn Salad

My sister introduced this vegetable salad to our family's Thanksgiving table when I was a young teenager and it quickly became one of my favorites. I liked that it was colorful, cold, crisp and tangy, which worked very well with our mother's turkey and cornbread dressing.

I used Del Monte Summer Crisp canned corn for this dish. There is very little liquid and the kernels are especially sweet and crisp. I believe the original recipe called for white pepper but black pepper was introduced over the years, whichever you have.

Bookmark this recipe for the summer when our farm fresh tomatoes and corn are available!

Peggy's Thanksgiving Corn Salad
Yield: 8 servings

Ingredients:
2 - 12 ounce cans whole kernel corn, drained
3/4 cup green bell pepper, diced
1 - 2 tomatoes, chopped (I removed the seeds.)
1/4 red onion, diced
1/2 cup sour cream
4 tablespoons mayonnaise
2 tablespoons salad vinegar
1 1/2 teaspoons salt
1 teaspoon dry mustard
1/2 teaspoon celery seed
1/4 teaspoon black pepper

Directions:
1) Drain canned corn and add to large bowl. Chop bell pepper, tomatoes, and onion, and add to the corn.
2) Add sour cream, mayonnaise, salad vinegar, and seasonings. Stir together and refrigerate until ready for use.

Happy Thanksgiving!

Sweet Potato Dippers

Looking for a different way to include sweet potatoes into your Thanksgiving meal? This recipe can be used as an appetizer, part of your meal, or a snack. It is also budget-friendly.


Sweet Potato Dippers
Recipe, Taste of Home
Yield: 4+ servings


Ingredients:
1 1/4 pounds sweet potatoes (about 2 medium), peeled if preferred
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper


Dip:
3 ounces fat-free cream cheese
3 tablespoons reduced-fat sour cream
2 teaspoons jalapeno pepper, finely chopped, seeded
2 teaspoons green onion, finely chopped


Garnish:
Green onions, finely chopped


Directions:
1. Preheat oven to 375-degrees. 
2. Cut potatoes into 1/8-inch slices. Place in large bowl. Drizzle with oil. Spring with salt and pepper; toss to coat.
3. Arrange in a single layer in two ungreased 15-inch x 10-inch x 1-inch baking pans. Bake at 375-degrees for 25 to 30 minutes or until golden brown, turning once.
4. In a small bowl, beat dip ingredients. Serve with potatoes. Garnish with addition onion, if desired.

Slimmed Down: Green Bean Casserole

Although the green bean casserole remains a holiday dinner favorite, I personally have not been much of a fan recently. Until now.... I can honestly say without question that I prefer the slimmed down version of this recipe more than the original recipe.

The Food Network Kitchens published this recipe back in 2002 and, for my personal preference, they got it right. There is the creaminess of the mushroom soup, the flavor of the onions, and the crunchy topping. The green beans are crispy tender perfect. The extra bonus is that, according to the Food Network Kitchens, this recipe provides 60 percent less calories and 80 percent less fat than its original version! Big WOW!

It does take more time to prepare because I used fresh green beans, fresh mushrooms, and fresh bread crumbs. The reason given for roasting the shallots was to reduce the need for sauteing in them thus reducing the added fat. I seriously like this dish!

Green Bean Casserole - Slimmed

Recipe, Food Network Kitchens

Yield: 6 servings

Ingredients

• 3 to 4 medium shallots, in their skins
• Kosher salt, plus 1 1/2 teaspoons
• 1 pound fresh green beans, stemmed, and halved crosswise
• 1 tablespoon extra-virgin olive oil
• 8 ounces cremini mushrooms, sliced (about 4 cups)
• 2 tablespoons unsalted butter
• 3 tablespoons all-purpose flour
• 1 1/2 cups mushroom, vegetable, or chicken broth (see Cook's Note)
• 3 teaspoons fresh thyme leaves
• Freshly ground black pepper
• Vegetable cooking spray
• 1 cup fresh bread crumbs

Directions

Preheat the oven to 400 degrees F. Put the shallots (in their skins) on a small baking dish, roast until soft, about 30 minutes. When cool enough to handle, skin and coarsely chop the shallots. Set aside.

Bring a medium-large saucepan of water to a boil over high heat. Add kosher salt, to taste. Add the green beans, and cook, uncovered, until crisp-tender and bright green, about 3 minutes. Drain the beans in acolander and rinse with cold water. Transfer the beans to a large bowl.

In the same saucepan, heat the oil over medium heat. Add the mushrooms, season with 1 teaspoon salt, cook, stirring occasionally, until browned, about 7 minutes. Add the mushrooms to the beans.

Melt the butter in a small saucepan over medium heat. Add the flour and cook, stirring with a wooden spoon, until golden, about 2 minutes. Slowly whisk in the broth, increase the heat to high, and bring to a boil. Add the shallots, 1 teaspoon of the thyme, and remaining 1/2 teaspoon of salt. Reduce the heat to maintain a simmerand cook until thickened, stirring occasionally, about 5 minutes. Pour the sauce over the vegetables and stir to combine evenly.

Spray a 2-quart baking dish with vegetable cooking spray. Transfer the vegetable mixture to the pan. Add the remaining 2 teaspoons of thyme to bread crumbs and scatter over the vegetables. Bake uncovered until the sauce bubbles and the crumbs brown, about 20 minutes.

Holiday Classic: Green Bean Casserole

Photo source: iStock

Green bean casserole is as traditional to the Thanksgiving Day meal as turkey and dressing. Our mothers and grandmothers have their favorite preparation methods, and their children are disappointed if it doesn't make an appearance on the family dinner table. It even satisfies the lacto-vegetarian sibling among us.

Campbell Soup Company introduced this recipe 56 years ago and it remains one of the most popular Thanksgiving side dishes. Green beans, mushrooms, onions, and mushroom soup topped with crispy onions remain the most common recipe ingredients.

Classic Green Bean Casserole

Recipe, Campbell's Kitchen 

Yield: 6 servings (about 3/4 cup per serving)

Ingredients:

1 can (10 3/4 oz) Campbell's Condensed Cream of Mushroom Soup (regular, 98% fat free or Healthy Request)

1/2 cup milk

1 teaspoon soy sauce

Dash ground black pepper

4 cups cooked cut green beans

1 1/3 cups French's French Fried Onions, divided

Directions:

1. Stir the soup, milk soy sauce, black pepper, beans and 2/3 cup onions in a 1 1/2-quart casserole dish.

2. Bake at 350-degrees F for 25 minutes or until the bean mixture is hot and bubbling. Stir the bean mixture. Sprinkle with the remaining onions. 

3. Bake for 5 minutes or until the onions are golden brown.

Recipe Tips from Campbell's:

* Easy Substitution: Use 1 bag (16-20 ounces) frozen green beans, thawed; 2 packages (9 ounces each) frozen green beans, thawed; 2 cans (about 16 ounces each) green beans, drained OR about 1 1/2 pounds fresh green beans for this recipe.

* To add a festive touch, stir in 1/4 cup chopped red pepper with the soup.

* Flavor Variations: 1) To add a festive touch, stir in 1/4 cup chopped red pepper with the soup. 2) To add crunch, add 1/4 cup toasted sliced almonds to the onion topping. 3) For bacon lovers, add 2 slices bacon, cooked and crumbed, to the bean mixture. 4) Omit the soy sauce. Substitute Campbell's Condensed Golden Mushroom Soup for the Cream of Mushroom Soup. Stir in chopped red bell pepper with the green beans.

Next post: Slimming the Classic Green Bean Casserole 

This Week in Birmingham: Support The Community. Shop The Market.

The Market

Junior League of League of Birmingham

Press Release

November 16-19, 2011Website

http://www.jlbonline.com

List of vendors and other information

THE MARKET FUN FACTS:

·         The Market is one of the Junior League’s largest fundraisers organized by over 50 Junior League members.

·         Located at the Cahaba Grand Conference Center on Highway 280, The Market includes merchants from all over the state of Alabama, as well as, Arizona, Florida, Georgia, Illinois, Maryland, Mississippi, New York, North Carolina, Tennessee, Texas, South Carolina and Virginia.

·         Every ticket purchased to The Market promotes the JLB's mission to support our community by improving the lives of women and children. Shoppers can feel great about the gifts they share this holiday season knowing that a portion of that gift is making a difference in the life of someone in the city of Birmingham.

·         The Cahaba Grand Conference Center provides a distinctive shopping atmosphere and allows the JLB to offer special events in conjunction with The Market’s booth vendors, all with FREE parking!

·         Special events include the Sneak Peek Party on the evening of Wednesday, Nov. 16, which offers guests the chance to win a one-carat diamond valued at $6,000 from Bromberg’s.

·         The Hope Faith Miracles jewelry line was a long awaited dream for Kristian Alfonso who plays Hope Brady on the hit NBC soap "Days of our Lives."  She will be our celebrity guest at The Market this year onsite Thursday, Friday and Saturday.

·         The Market and Muffins event on the morning of Thursday, Nov. 17, is an opportunity to dine on delicious brunch fare such as Millie Ray’s orange rolls while listening to the sounds of the Alabama School of Fine Arts Orchestra Ensemble while shopping stroller free.

·         Additionally, book signings with special guest writers will take place during the “Author’s Corners” events throughout The Market. 

GENERAL BACKGROUND:

The Junior League of Birmingham is an organization of women committed to promoting voluntarism, developing the potential of women, and improving communities through the effective action and leadership of trained volunteers. Its purpose is exclusively educational and charitable.

As one of the largest volunteer service organizations in Alabama, the Junior League of Birmingham has over 1,000 active volunteers who contribute more than 40,000 hours of service annually.

Its purpose is improving the lives of women and children by working with community agencies to deliver services and assistance to those in need.

To ensure consistency and a concentrated level of service, Junior League of Birmingham community placements focus on four areas (Education, Financial Stability, Health, Safety and Crisis Intervention) and address one or more of the critical issues identified within each of these impact areas.

The Market:

The Market is one of the Junior League’s largest fundraisers and is taking place November 16-19, 2011 at the Cahaba Grand Conference Center. Hundreds of vendors from across the country will be onsite selling the best in unique gifts and holiday pieces! Find the perfect present for everyone on your list!

Every ticket purchased to The Market promotes the JLB's mission to support our community by improving the lives of women and children. Shoppers can feel great about the gifts they share this holiday season knowing that a portion of that gift is making a difference in the life of someone in the city of Birmingham.

Ticket Prices

                                   

The Market's Sneak Peak Party $36

 Market and Muffins $24

 General Admission $12

 3-day MUST HAVE Pass $24

2011 General Overview of Events

The Market's Sneak Peek Party with John Grady Burns

Personally Yours - Flowers for Weddings, Parties and Events and Evergreen - Decorating with Colours of the Season

Wednesday, November 16, 2011

7:00 p.m. - 10:00 p.m.

Celebrity Guest

Jewelry Showing with Kristian Alfonso

Thursday, November 17 from 9:00 a.m.  - 9:00 p.m.

Friday, November 18 from 9:00 a.m. - 9:00 p.m.

Saturday, November 19 from 9:00 a.m.  - 12:00 p.m.

Muffins and Market

Thursday, November 17, 2011

Doors open at 9:00 a.m.

Author’s Corner Guests

Author's Corner with Jan Moon

Big Book of Cupcakes

Wednesday, November 16, 2011

7:00 p.m. - 10:00 p.m.

Thursday, November 17, 2011

9:00 a.m. - 1:00 p.m.

Author's Corner with Laurie Parker

Garden Alphabet

Thursday, November 17, 2011

 9:00 a.m. - 1:00 p.m.

Author's Corner with Laurel Mills (author) and Michelle Hazelwood-Hyde (illustrator)

Night Night Birmingham

Friday, November 18, 2011

9:00 a.m. - 1:00 p.m.

Author's Corner with Brooke Parkhurst and James Briscione

Just Married & Cooking 

Saturday, November 19, 2011

9:00 a.m. - 1:00 p.m.

All authors will be present to sign books at the Author's Corner Events!

Local Impact

These are just 6 examples of how shopping at The Market will contribute to the Junior League of Birmingham's 35 community projects.

The purchase of 1 General Admissions ticket delivers 3 weekends of food for an elementary school child from a food-insecure family.

The purchase of 3 General Admissions tickets teaches self-esteem and healthy lifestyle choices to 5 Hispanic girls from impoverished families.

The purchase of 4 Market & Muffins tickets provides 5 rape victims with a change of new, clean clothes.

The purchase of 4 Preview Party tickets supplies 1 inner-city classroom with its books and curriculum resources.

The proceeds from 70 Preview Party tickets give a year's worth of shelter supplies to children witnesses of domestic violence and supports specialized educational items to break the cycle of abuse.

The proceeds from 125 General Admission Tickets will fund an educational program that teaches chronically homeless children about emotions, anger, and self esteem while their mothers attend sessions to obtain and maintain employment.

Twice-Baked Potato Casserole

The official title of this recipe is Potatoes Romanoff but I knew I'd never remember that and I want to be able to tell everybody about this totally delicious dish. I think it would be a hit as a Thanksgiving side, substituting for its lesser dressed cousin, mashed potatoes. Yes, it is quite heavy on the calories and fat. To counter that, use my Thanksgiving technique - taste one small serving of everything. I learned this from my mother, who originally used this technique for the desserts table. It is very satisfying!

I can confirm this method is slightly less labor-intensive than the more traditional twice-baked potato but only because of the food processor. I can also confirm all the ingredients are cooked before placing in the oven so season-testing is fun. I can also confirm is better than delicious!

Twice-Baked Potato Casserole, aka Potatoes Romanoff
Recipe, Tasty Kitchen
Yield: 6 servings


Ingredients

• 3 whole large Russet Potatoes, Unpeeled
• ¾ cups Minced Shallots
• 2-½ cups Grated White Cheddar Cheese, Divided
• 2 teaspoons Kosher Salt
• ¼ teaspoons Freshly Ground Pepper
• 1-½ cup Sour Cream

Directions

Preheat oven to 425 degrees F.

Wrap potatoes in aluminum foil. Bake potatoes on a pan in the oven until done, about an hour. Remove foil and let cool to room temperature. Put potatoes on a plate, cover with plastic wrap, and refrigerate overnight.

Grate the chilled potatoes, including skins. You can use a large box grater or a food processor. (I like the food processor!) Transfer grated potatoes to a bowl and sprinkle in the shallots, 1 3/4 cup cheese, salt, and pepper.

Use your hands to gently toss together. (I guess you could stir it too but you would miss all the fun. Go ahead, plunge those hands down in there!) Then fold in sour cream.

Transfer mixture to a 1 1/2 quart gratin dish, making sure that you don’t compress (or squash, or moosh, or squish) it! Sprinkle the remaining cheese on top.

Bake at 350 degrees F until the top is golden brown, about 30 minutes. Garnish with chives or scallions.