Greens and Beans

As mentioned in other posts, getting enough fiber in one's diet does often become challenging. Don't forget readers, beans is a great way to get this source of fiber and so is the unfortunately often despised greens. For some reason, many people dislike greens and commonly think that it is just a big green mooshy stuff that comes in a can. My friends, don't sign off on greens but try this recipe. You might be surprised.

This recipe is a slight deviation from one that can be found on the Whole Foods Market site.

Serves 2

2 tsp. oil

1/2 white onion

1/3 cup of chicken broth

1 bunch of greens (kale, collard or mustard)

1 can of cannellini beans

1 tbsp. cumin

salt to taste

In a pan with high edges, pour the oil and cut up onion. Cook until onion begins to turn a clear color. Pour chicken broth and bring to a boil. Put cut greens (into strips after stem has been removed) and beans into the broth. Sprinkle cumin and salt. Reduce heat, cover and let all cook together for 5-8 minutes. Dish up and serve.

Avocado Smoothie

This delicious smoothie is one of the most nutritious smoothie options out there but it isn't one you can order in the store. Here's how to make your own:

Image compliment of www.squidoo.com/snack-bar

1/2 cup of plain yogurt

1 cup of low fat milk

1 avocado, halved and pitted

2 tablespoon of honey

1 teaspoon of cinnamon

Place all ingredients in a blender and blend into a smoothy.

Pour and enjoy the delicious goodness.

Healthy Recipes for Seasonal Fall and Winter Foods

During the fall and especially winter months, it is difficult to come up with healthy recipes. Do not fear as I have found some good recipes for foods that can be found in your local grocery store and not half way across the country :). Happy Healthy Cooking!

Healthy Recipes for Seasonal Fall and Winter Foods

Pinto Beans and Diced Tomato Soup

Beans are a great source of fibers and protein. Too often we cook with meat because we "have to have" protein and/pr the men will not want to eat the dish unless there is meat. Well, I cannot address the factor that men will not want to eat it as that will be a matter of you convincing them that the dish is just as good and filling without the meat.

The following recipe is quick, easy and very taste lean soup. It only requires a few ingredients and nothing that is a specialty.

Ingredients:
3 cans of pinto beans (drained)
2 cups of low sodium chicken broth
1 cup of water
1 tsp. cumin
3 cloves of garlic
1 can of fire roasted diced tomatoes
2 cups of cooked whole wheat noodles

Directions:

1. Combine beans, chicken brother, water, cumin, diced tomatoes and garlic in a dutch oven. Let simmer for about 15 minutes.
2. While simmering, cook the pasta as directed by the package.
3. Drain pasta and combine with the rest of the ingredients in the dutch oven.
4. Simmer another 5 minutes.

For a slow cooker version of this recipe, go to: http://www.diabeticlivingonline.com/recipe/soups/southwestern-pinto-bean-soup/

Whole Wheat Layered Pasta Casserole

Ronzoni Healthy Harvest is an excellent whole wheat pasta brand that provides about 5 grams of fiber with each serving. Because of this high fiber option, the Ronzoni Healthy Harvest Wide Noodle pasta is our favorite pasta to add to soups or casserole dishes.

The following recipe was a personal recreation of an online recipe. It is very simple, as are all of this sites recipes, and has been a big hit with all who have tried it. This recipe can be compared to a healthy version of lasagna with less work. The recipe below does not include vegetables but can certain have veggies such as spinach or summer squash and zucchini added for a even more balanced and complete dish. This dish is often served with a salad but if you choose to create this for a potluck dinner or as a meal for a new mom, adding the veggies is a much easier way to go.

Ingredients:
1 lb. ground turkey
1 Tbsp. Italian Seasoning
2 teaspoons olive oil
2 cans tomato sauce
3 cups cooked Ronzoni Healthy Harvest Noodles
1 cup of low fat cottage cheese (you can add more if you would like)
1 cup low fat sour cream (you can add more if you would like)
Salt and Pepper to taste
1 cup shredded cheese (preferably cheddar)

Directions:

1. Heat oven to 350 degrees and grease a casserole dish.
2. Place oil in skillet and turn to medium heat. Add the ground turkey, the Italian spices and brown.
3. While browning the ground turkey, cook 3 cups of pasta according to the directions on the package.
4. Mix the sour cream and cottage cheese. Add salt and pepper to taste.
5. Once the ground turkey is browned, add tomato sauce. Heat the tomato sauce.
6. Remove the noodles and strain the water. Place the noodles in the casserole dish.
7. Layer the sour cream and cottage cheese mixture.
8. Place the meat and tomato sauce on top of the cheese mixture.
9. Top with shredded cheddar cheese and place in the oven for about 10 minutes or until the cheese is melted and the cottage cheese and cream cheese mixture is warmed.

Black Bean Salsa

This recipe has been passed on so its original source is unknown. It is a HUGE hit every time it is made and has been requested repeatedly. Now you can make it and know where to go when you want to make it for your parties and family gatherings.

Ingredients:
1 can diced tomatoes (petite is recommended) - do not drain
1 can diced tomatoes with chillies - do not drain
1 can corn - drained
1 can black beans - drained and rinsed
1 chopped red pepper (optional)
1 chopped green pepper
1 small sweet onion - diced
2 cloves garlic - diced
cilantro
juice from one lemon
salt and pepper

Directions:
1. Combine all ingredients. Let set in fridge for 2-3 hours.
2. Serve with your favorite tortilla chips or use as a filling for your chicken wraps.

Black Beans with Ham and Kale

This is another recipe high in fiber and very healthy for you. No changes where made from the original so the information below is exactly as you will find on the Whole Food Market site.

Image from Whole Food Market website

Ingredients

2 tablespoons olive oil
1 (1/2-pound) piece cooked ham, cut into small cubes
2 bunches kale (about 1 pound total), stemmed and roughly chopped
Salt and pepper to taste
1 yellow onion, chopped
3 (15-ounce) cans black beans (no salt added), rinsed and drained, divided
2 cups water
1 teaspoon ancho chili powder, more to taste (optional)
1 1/2 tablespoons brown sugar

Method

1. Heat 1 tablespoon of the oil in a large pot over medium heat. Add ham and cook, stirring occasionally, until golden brown, about 5 minutes. Using a slotted spoon, transfer ham to a small bowl; set aside.

2. Add kale, salt and pepper to pot and cook, tossing often, until just wilted, 1 to 2 minutes. Transfer to a large bowl; set aside.

3. Heat remaining 1 tablespoon oil in pot then add onions. Reduce heat to medium and cook, stirring occasionally and scraping up any browned bits, until golden brown, 10 to 12 minutes.

4. Meanwhile, put 1/3 of the beans and all of the water into a blender and purée until smooth; set aside.

5. When onions are golden brown, add whole beans, chili powder, sugar, reserved ham, puréed bean mixture and salt and pepper to pot, stir well and bring to a simmer over medium high heat.

6. Cover pot, reduce heat to medium low and simmer for 5 minutes. Stir in reserved kale and serve.

Nutrition

Per serving (about 13oz/371g-wt.): 290 calories (80 from fat), 8g total fat, 1g saturated fat, 25mg cholesterol, 510mg sodium, 38g total carbohydrate (12g dietary fiber, 5g sugar), 18g protein