Tag: beans

Tuscan Saucy Beans 

Carroll

It’s time to embrace our heart health! Show your heart the love it deserves by staying active and eating a healthy, balanced diet. This includes plenty of plant-based foods like fruits, veggies, whole grains and legumes; lean proteins like fish, skinless poultry and low-fat dairy; and heart-healthy fats, which include olive oil, avocado oil, and whole nuts and seeds. The American Heart Association has an excellent example of what a healthy plate could include: The Deliciously Balanced Plate (heart.org) If you want to include more heart-healthy foods on your plate, this recipe comes together in 10 minutes and makes an excellent lunch or dinner. Serve with some veggies or crusty bread. –Dana Mealing, RDN, LDN, CIEC, Tevis Center for Wellness community nutrition educator

Ingredients:  

  • 1-2 Tbs. olive oil
  • 3 cloves of garlic, sliced
  • ½ pint cherry tomatoes
  • ¼ cup low sodium vegetable broth
  • 1 Tbs fresh lemon juice
  • ¼ tsp crushed red pepper flakes 
  • 1 15oz can low sodium butter beans, drained and rinsed
  • 2 Tbs hummus
  • 2 cups spinach
  • Zest of ½ lemon
  • 1 tsp maple syrup
  • Salt and pepper to taste

Over medium heat, heat the olive oil then add the garlic. Stir and cook for 30 seconds. Stirring to avoid burning. Add the tomatoes, crushed red pepper and cook for another minute. Add ¼ cup of veg broth, reduce the heat to medium low and cook for another 3 minutes. Crush the tomatoes as they cook and soften. Add the humus and lemon juice; stir to combine. Mix in the spinach and beans. Cook the spinach until wilted. Add lemon zest, maple syrup, and salt and pepper to taste. Makes 3 servings.

Nutrition Facts:  
Serving size:  ¾ cup 
Calories: 224; Fat: 8.6g ; Sat. Fat: 1.2g; Carbs: 27.7g; Fiber: 7.6g; Protein: 8.8g; Sodium: 529mg 

Recipe adapted from https://cookingforpeanuts.com/creamy-butter-beans/#recipe

Pumpkin Chili

Carroll

Chili is the ultimate comfort food for fall! It signals cool weather, family gatherings and football. This recipe is even more reminiscent of fall because it includes pumpkin. This adds a nice mild sweetness that pairs well with the spices found in chili. The thing that really makes a good chili, though, is the beans. A variety of beans adds textural interest to the dish and a ton of heart- healthy fiber, plus plant-based protein. The combination of the two in addition to the pumpkin flavor are sure to leave you feeling satisfied—both in your tummy and in your soul! If you’re looking for a little extra nutrition boost, try swapping out sour cream for plain 2% Greek yogurt as a topping, adding protein and probiotics.

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Carroll

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White Bean and Tuna Salad

Carroll

Ever wonder what to make with canned tuna other than mixing it with mayo for a sandwich? This is a perfect high protein and fiber salad that’s delicate and satisfying, plus it is loaded with heart-healthy fats! Pair with some spring greens for added vitamins, minerals and antioxidants.

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Cannellini Bean and Vegetable Salad

Carroll

Beans are a great staple item to have in the pantry—they are quick and easy to use in a pinch! Beans, beans are good for your heart … because they are high in fiber! Beans are a great source of plant-based proteins, and there are so many varieties. Remember to rinse and drain your canned beans to reduce the sodium content. 

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