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white beans and greeens

BEANS


  Article courtesy of Donna Hargrove, D.O., Nutrition Editor   Want to lose weight? Eating more beans can help you achieve that goal. Beans are very nutritious, loaded with fiber, low in fat, cholesterol and calories, inexpensive, have a very long shelf life and are very filling, thus satisfying. There are so many varieties that […]

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black_beansalad

Black Bean, Roasted Corn and Three Chilies Salad


Recipe courtesy of Chef Bren Ankrum – Culinary Editor This is a terrific summer salad to add to your arsenal. Easy to toss together, refreshing to the taste buds, and versatile, it serves as a wonderful addition to cheeses, fish, and vegetable salad plates. (See pictures below) This recipe, when I do it, uses ingredients […]

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lentil_garbonzo_kamut soup

LENTIL, KAMUT AND MUSHROOM SOUP


Recipe courtesy of Donna Hargrove, D.O., Nutrition Editor A very hearty and nutritious soup that freezes well.  Freeze some in one ladle containers for quick lunches. Add a salad and some dark crusty bread for a great dinner.

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beans_n_greens1

WHITE BEANS WITH GREENS ALA MARSALA


Recipe courtesy of Donna Hargrove, D.O., FACOG, Nutrition Editor It’s Monday and you have decided to do a “Meatless Monday”. Here you go! This dish is so tasty it qualifies as comfort food. If you have followed our site and advice about always cooking a pot of beans whenever you are cooking something else, you […]

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kamut2

Sautéed Shrimp, Khorasan Wheat (Kamut) and Peppers


Recipe courtesy of Donna Hargrove, D.O., Nutrition Editor One of the many ways to use Kamut wheat. Equipment: Sauté pan, medium sauce pot with lid, chef’s knife, cutting board, measuring utensils. Ingredients: 1 cup dried Khorasan Wheat (Kamut) 4 cups water or unsalted vegetable stock ½ lb fresh asparagus spears, stalk end trimmed (save for […]

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chili_veggie

Two Bean Quick Vegetarian Chili


Recipe courtesy of Chef Bren Ankrum – Culinary Editor This is a fairly quick fix for lunch or dinner and very hearty, especially if you add a couple of pieces of gunslinger or regular corn bread. You can use already soaked & cooked red beans and black, or if you don’t have stored a mother […]

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shrimp_yucca1

Cilantro Pesto Stuffed Shrimp


Recipe courtesy of Chef Bren Ankrum – Culinary Editor This is a very tasty and a little spicy dish with great eye appeal. I like to serve them with yucca fries with a honey mustard dip and a cold black bean and mango salad. Enjoy! Equipment/ utensils required: Chef’s knife, cutting board, cast iron skillet […]

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blackbean_mango_salad

Black Bean, Cilantro and Mango Salad


Recipe courtesy of Chef Bren Ankrum – Culinary Editor This tasty Caribbean Style cold salad is really easy to prepare and has a pleasing eye appeal and a very exotic nose.  You may choose to make ahead of time and hold, refrigerated for up to 2 hrs. prior to service. Enjoy!

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hummus_cilantro

CILANTRO, JALAPENO AND LIME HUMMUS


Recipe courtesy of Donna Hargrove, D.O., Nutrition Editor As with all hummus recipes, many of the ingredients can be increased or decreased according to taste, such as salt and chile peppers. This recipe can also be customized to each person’s taste by adding more jalapeno for more heat and more cilantro for those who really […]

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Saffron

Saffron Risotto


Recipe courtesy of Donna Hargrove D.O., FACOG- Nutrition Editor A great side dish with chicken, pork, shrimp or fish. The preparation is a little time consuming and quite a lot of stirring during the process is required to finish with the desired creamy consistency, but the work is worth the time spent. If you choose […]

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blackeyed_peas

Black-Eyed Peas


Recipe courtesy of Donna Hargrove D.O., FACOG- Nutrition Editor Black-eyed peas are a Southern staple and as such may be used in many ways, straight up with a dollop of chow chow or pear relish, they become BBQ black eyed peas by adding a little Southern style BBQ sauce, or in the case of the […]

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sun dried tomato & basil hummus

Spicy Sun-Dried Tomato and Basil Hummus


Recipe courtesy of Donna Hargrove, D.O., Nutrition Editor What’s special about this recipe? Besides being mine, I have incorporated poached garlic instead of uncooked garlic. Poaching the garlic before putting it into a recipe that will not be cooked, keeps the garlic from getting stronger (hotter), as it rests in storage. Information about poaching garlic […]

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white beans and greeens

Beans and Greens


Recipe courtesy of Donna Hargrove, D.O., FACOG, Nutrition Editor Equipment: Stock pot, chef knife, cutting board, sauté pan. Ingredients: 2 – 2 ½ cups cooked collards or kale 1 smoked ham hock (optional) ¼-1/2 lb lean pork (optional), cut into 1 inch cubes 1 cup dried white beans (great northern, navy, etc) 6-8 cups vegetable […]

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Roasted Red Pepper Hummus


Courtesy of Donna Hargrove, D.O., FACOG, – Nutrition Editor Equipment Needed: Covered bowl, food processor, chef knife, measuring cups and spoons Ingredients: 1 cup dried garbanzo beans 4 cups vegetable stock

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Black Bean, Mango, and Roasted Corn Salad


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment/ utensils required: Chef’s knife, mixing bowl. Ingredients: ½ lb. dried black beans soaked overnight in unsalted veggie stock and then cooked until tender 1 Mango, skinned and flesh removed from pit and cut to ½ inch dice

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Spicy Black Bean Soup


Recipe Courtesy of Courtney Ankrum Thompson – Contributing Culinary Author Equipment Needed:  Large stock pot with lid, chef knife, cutting board, prep bowls, covered bowl for soaking beans. Ingredients: 1 lb dry black beans 6 cups unsalted vegetable stock (approximate) 3 tbsp olive oil 1 large sweet onion, coarsely chopped

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blackbean_brownie

Black Bean and Coffee Brownies


Original recipe courtesy of Weightwatchers and has been modified using re-hydrated and cooked dried black beans, cane sugar and several other ingredients to make them more fudge like. Equipment/ utensils required: Blender or food processor, baking pan, mixer, double boiler, and spatula. Ingredients: 2 spray(s) cooking spray, flour variant or a misting of olive oil […]

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Quinoa, Wild Rice, Bulgur Wheat Pilaf with Lemon Cumin Vinaigrette


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment/ utensils required: Chef’s knife, mixing bowls, vegetable peeler, whip, grater, medium stock pot. Ingredients: 1 cup mix of equal parts wild rice, quinoa, bulgur wheat, barley pearls, and brown rice. Keep the bulgur wheat portion separate. Also keep the quinoa portion separate.

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Rice Cream


Recipe courtesy of Chef Bren Ankrum – Culinary Editor This product is an excellent, healthy and nutritious alternative for thickening creamy soups or other dishes in lieu of Heavy Cream or Half and Half. I was introduced to the thickener while attending a conference at the Culinary Institute of America, Greystone Campus during a seminar, […]

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