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Posts Tagged ‘beans

Hey, Y’all!

So, I made it back before the end of the month. Aren’t you proud?

I’ve been slogging through recipes and, as I said before, I’ve been rather uninspired. But one that struck me (ouch! OK, maybe not that hard) last week was another one by the lovely Chocolate Covered Katie. She has healthified so many recipes and adapted them to a variety of special diets–vegan, gluten-free–but that’s not what matters to me. What I care about is that they still taste good, and that she uses real food, not something synthetic!

I won’t steal her thunder, but I’ll post a link to the recipe that I’m going to make again either today or tomorrow (time-pending). It’s a bean-based (yes, you read correctly) pie that really does taste like a cinnamon roll! The only thing that I’d consider remotely unhealthy is the presence of white sugar. Everything else…. I don’t hold back and let myself have dessert!

I make it in a square container (pi R squared…. ha, whatever) and I didn’t even feel the need to add any icing. She does provide an icing recipe if you’d like even more sweet goodness. Here’s the link:

Cinnamon Roll Pie

Try it!

Now, on to point 2, inspiration: I read a lot of books, several I like, but right now, I’m reading a book that I cannot put down. It’s the first book by Howard Schultz, CEO of Starbucks, called Pour Your Heart Into It. It tells the history of Schultz’ joining the company, leaving the company, rejoining, etc etc… but he also adds in his inspirational tidbits, phrases such as “what if I hadn’t made that second phone call to convince X that this was the right move? Imagine where the world and the company would be now. I”m so glad I took that risk.” and so on. (I’m totally paraphrasing, but you get the idea!) I think of these types of things all the time, but the way he and his co-author write… really inspire my entrepreneurial side! Great stuff, highly recommended.

So, now you have something to bake and a side of coffee to read this weekend! Get on it! 🙂

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Hi!

Good busy news from me! I’m running about 12-15 miles per week, I have one more class to go to make 9 fitness classes taught this week, and… while I’m a bit exhausted, everything seems to be in working order! Go, me!

So, I’ve been trying to find recipes that aren’t too challenging (yeah, I really don’t feel like standing up in the kitchen for hours this week, nor do I feel like cleaning a ton of stuff) but provide a lot of nutrition. A quick web search led me to this veggie-filled recipe, which I tweaked in several places.

This is one of those recipes where it’s tough to figure out a name, since it’s full of so much stuff! It also contains spinach, onions, garlic, a few seasonings…. wait, don’t run away! There isn’t a long ingredient list, don’t worry.

I cut back on the amount of liquid in the soup (this was based on the comments at the end) and it ends up giving you more of a stew, not much broth. If you want more broth, increase the amount that you add. THe original recipe calls for 5 cups of broth, and I probably wouldn’t go quite that high.

White Bean, Fennel, and Tomato Soup
based on an All Recipes recipe

1 large onion, chopped
1 fennel bulb, sliced
3 garlic cloves, minced
2 tbsp olive oil
3 c veggie broth (more if desired)
1 can cannellini beans, drained and rinsed
1 (14.5 oz) can diced tomatoes, undrained
1 tsp dried thyme
1/4 tsp pepper
1/2 tsp salt (or more to taste)
1/4 tsp red pepper flakes
1 bay leaf
4 c shredded fresh spinach

1. Saute onion, garlic, and fennel in oil over medium-low heat about 5 minutes, until starting to soften.

2. Add broth, beans, tomatoes, thyme, pepper, salt, red pepper, and bay leaf and bring to boil, Reduce heat to simmer, cover, and let simmer another 30 minutes or until fennel is tender. Remove bay leaf.

3. Add spinach and cook another ~3 minutes or until spinach is wilted. Adjust seasonings and serve!

The weather is wonderfully sunny outside, so I’m going to take advantage with a longer run in a few minutes! (I did see one of the news stations predict a low of 17 degrees today, though–hopefully that’s passed! Brrrr!!!) Go and make it a great weekend, whatever it is you’re doing!

It’s almost Halloween! Got any fun plans?

I’ll admit to not really having a whole lot going on (other than a whirlwind trip to a party in Vancouver, BC, tonight) but I have a goofy costume idea. No way, nuh uh, I’m not tellin’ yet! I’ll let it be a funny surprise next week. 🙂 Stay tuned for details!

We’re starting to feel a chill in the air here, though, which makes it great to chow down on comfort food such as these burritos! I first discovered them years ago when cooking for two friends–one a vegetarian, the other trying to eliminate eggs and dairy from her diet. At the time, I had no vegan recipes in my repertoire (my, how things change). I tried this one, and–we were pleasantly surprised! I’ve since made it for several gatherings (including this past weekend’s yoga retreat) with great feedback!

So, do try out these…

Sweet Potato and Black Bean Burritos
from Moosewood Restaurant Lowfat Favorites

5 c peeled cubed sweet potatoes (small 1/2 inch cubes–you don’t want to be boiling forever)
½ tsp salt
2 tsp canola oil
3 ½ c diced onions
4 large garlic cloves, minced
1 T minced jalapeno
4 t ground cumin
4 t ground coriander
3 15 oz cans black beans, drained
2/3 c lightly packed cilantro leaves
2 T fresh lemon juice
1 tsp salt
8 flour tortillas

1. Preheat oven to 350.
2. Place sweet potatoes in medium saucepan with salt and water to cover. Cover and bring to boil, then simmer ‘til tender. Drain and set aside.
3. While potatoes are cooking, warm the oil in a medium skillet and add onions, garlic, and chile. Cook on low until the onions are tender, about 7 minutes. Add the cumin and coriander and cook 2-3 minutes longer, stirring frequently. Remove from heat and set aside.
4. In food processor, combine the black beans, cilantro, lemon juice, salt, and cooked potatoes. Puree until smooth. Transfer this mixture to a large mixing bowl and mix in the cooked onions and spices.
5. Lightly oil a large baking dish. Spoon about 2/3-3/4 c of filling in the center of each tortilla, roll it up and place, seam-side down, in the baking dish. Cover tightly with foil and bake about 30 minutes until hot.

If you want, you can top these with fresh salsa and/or with sour cream (they wouldn’t be vegan anymore, but that’s up to you). Yum yum!!!

So, what’s your Halloween costume this year? Or… are you going to keep me in suspense, just like I’m doing with you–a taste of my own medicine???

Wow, it’s almost the end of Friday, and I’m finally posting this! Between scoring a last-minute sale on a collectible item and having to drive to deliver it, then having a dental emergency this afternoon, the day is gone! (At least we scored on the old archery set… yay!)

It’s nights like tonight that I want to throw something together that’s nutritious, flavorful, and fast. I have an answer for you! It’s a bean salad, but not the overly-marinated, lifeless bean salad of our parents’ generation. (Ick.) This has fresh vegetables in it! (Which also means… it really only keeps one day, so eat it up fast!)

Mediterranean White Bean Salad
loosely based on a Mark Bittman recipe

3 c cannellini beans, drained and rinsed
1 c chopped tomatoes
1 c chopped cucumbers (seeded)
3 tbsp finely minced red onion (I like to soak slices in ice water for ~15 minutes, first. Takes the bitterness out.)
1 tsp dried, or 2 tsp fresh minced mint
1 tsp dried, or 2 tsp fresh minced oregano
2 tsp minced fresh garlic
Juice of one lemon (about 3 tbsp)
About 1/4 c extra virgin olive oil
1 tsp paprika
Sea salt and fresh ground pepper

1. Place the beans, tomatoes, cucumber, and onion in a large bowl. Stir to combine.

2. Make the vinaigrette: In a small bowl, whisk the lemon juice, garlic, mint, oregano, and paprika. Slowly drizzle in the olive oil while still whisking, aiming for emulsification. Add a pinch of salt and pepper, and whisk again.

3. Pour dressing over bean mixture, and stir to combine. Adjust seasonings (salt and pepper) to taste.

There–less than 15 minutes if you’re a quick chopper! Again, I recommend finishing this within a day, to keep the veggies crisp.

**If you’re really daring… add some crumbled feta. Sometimes, I live life on the edge like that.

Anyone else have a favorite quick bean salad variation? (I have another one to share later–think Moroccan spiced chickpeas…)

Have a great weekend! I’ll be out playing with the band both days…

Recipe Friday is back! Did you miss me???

How’s that for a last hurrah of the summer? Summery roasted corn and garlic goodness, y’all! Yummmm! Customizable to your own level of spiciness and everything!

With no further ado (I’ve been a little rambly lately), here’s the recipe.

Roasted Corn and Black Bean Salad
adapted from The Best Recipes In The World (Bittman)

2 tbsp olive oil
4 ears corn, husked and stripped off their kernels
**OK. I admit that I’ve made this off-season and used 12 oz thawed frozen corn. Culinary police, I give myself up to you!
Salt and black pepper to taste
1 (or more) garlic clove, minced
1 1/2 c cooked (or canned/drained/rinsed) black beans
1 ripe tomato, cored and diced
1 tsp minced jalapeno (or other small chile)–or add more for additional heat!
2 tbsp fresh lime juice
I also like adding a dash of cumin
Chopped fresh cilantro leaves for garnish

1. Put the oil in a large nonstick skillet and turn the heat to high. Add the corn, along with a large pinch of salt and some pepper, and cook, shaking the pan or stirring occasionally, until the corn is lightly charred, 5-10 minutes. Add the garlic and cook for 1 minute more, stirring.

2. Combine the corn with all the remaining ingredients. Taste and adjust the seasoning and serve, or cover and refrigerate for up to a couple of hours, then bring back to room temperature before serving.

There! Simple, fresh recipe. Works as a complete light lunch. Short and sweet! Enjoy!

Happy Labor Day–I’m headed out to enjoy the sunny day! I hope the weather is great where you are. Let’s all make the best of it, and I’ll see you next week!

I’m baaack! (still catching up!)

This was a good one! Healthy, and vegan, too! (Well until you decide to top it with cheese and sour cream. But that would be your choice, right?)

Recently, I was poking around for healthy soups and stews to have around during our wintry February June weather in the Northwest, and I found this, which also uses part of the monster pile of quinoa I acquired. I traded out the kidney beans for garbanzos because I prefer the flavor, and… I totally spaced out on adding the corn. But I’m sure it would taste great! (Heh.)

Aside from a little time for veggie chopping, this went together really quickly. Hearty, tomatoey, and you can make it as spicy as you want! (Bruce didn’t miss the meat! That’s an amazing endorsement!)

Quinoa Chili
adapted from Food.com

2 cans garbanzo beans, rinsed and drained
2 tsp vegetable oil
1 medium onion, chopped
1 tsp salt
1 bell pepper (any color), chopped
2 garlic cloves, minced
2 tsp cumin
1 tsp dried oregano
1/4 tsp cayenne pepper (more if you like it hot!)
1/4 tsp cinnamon
2/3 c quinoa, rinsed and drained
1 c frozen corn
1 (15.5 oz) can tomato sauce
1 c water

1. Heat oil in skillet over medium heat. Add onions, and saute until tender.

2. Add salt, garlic, pepper, and spices; saute 5-10 minutes.

3. Add rinsed quinoa and stir. Add corn, tomato sauce, and water to onion/quinoa mixture. Simmer 20 minutes.

4. Add beans to the pot and simmer another 15 minutes.

5. Serve as-is (which tastes perfectly fine!) or with your favorite toppings: cheese, sour cream, avocados…

There! Finally got you your “Friday” recipe! And just in time for chili season. 😦 Hopefully we’ll break out of this weather rut soon… I think some of you on the East Coast need to give us a few degrees to balance us out, eh?

Once again, I sing the praises of the chickpea! It is, by far, my favorite of all of the beans. Something about its creamy, nutty flavor just blends wonderfully with so many cuisines, don’t you think? And without chickpeas, we wouldn’t have hummus! (what a crime!)

This stew has a simplistic name, but when I first tried it, I was sold. It’s simple to make, and combines iron-rich spinach with the vitamin C in tomatoes, which will release the iron in the greens. Furthermore, the beans are a great protein and fiber source. And, enough with the nutrition—the garlic, rosemary, and tomatoes together just plain taste good!

Chickpea and Spinach Stew
from Vegetarian Cooking for Everyone

2 tbsp extra virgin olive oil
1 small onion, finely chopped
3 garlic cloves, minced
2 pinches red pepper flakes
1 tsp paprika
1 tsp fresh or dried minced rosemary
¼ c chopped parsley
1 c peeled, diced tomatoes, fresh or canned
3 c cooked chickpeas or 2 15-oz cans, rinsed
Salt and freshly ground pepper
2 bunches spinach, stems removed

1. In a wide sauté pan, heat the oil over high heat. Add the onion, garlic, red pepper flakes, paprika, rosemary, and half the parsley. Saute for 2 minutes, then lower the heat to medium and cook, stirring frequently, until the onion is soft, about 12 minutes.

2. Add the tomatoes and chickpeas, season with salt and pepper, then cover and simmer for 15 minutes.

3. Meanwhile, cook the spinach in the water clinging to its leaves until tender. Add the spinach to the chickpeas, taste for salt, and season with pepper. Serve in pasta plates, top with extra virgin olive oil if desired, and garnish with the remaining parsley.

Mmmmmm! Great comfort food going into mid-October!


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