So for the next game day or TV snack, try these Sweet Potato Nachos. It’s our “thank you” for help us bring better prevention, diagnosis and treatment to people suffering or at risk for cardiovascular disease.
Savor them. Because after all, “Life is Why”. A wonderful message and recipe from the American Heart Association.
We all know the old limerick. But it turns out that beans really ARE good for you. Low in fat, calories, and sodium, and high in protein, fiber, and complex carbohydrates, beans are a wonder food.
Beans are a healthy plant-based alternative to beef, chicken, and fish on the list of good protein sources. A veggie-meal a week is good for you, the planet, and a wonderful variety. The American Cancer Society recommends that you eat a healthy, varied diet mostly from plant sources.
Beans are usually available in the grocery store either dried or canned. Canned beans are inexpensive and so much easier, but learning how to make beans is a good idea too. For each pound of dried beans, soak in 10 cups of clean water for at least 8 hours to prepare them for cooking. If you choose canned, try to choose products lower in sodium.
And it’s hard for beans to get boring with so many different choices. Pinto, black, green, great northern, garbanzo (chickpeas), red, kidney, fava, navy, and more provide colorful and versatile variety to your food dishes.
Recipe: Cuban-style Black Beans and Rice
Making your own black beans is easy and economical. First, presoak the beans overnight, covering with water. Before cooking, strain the beans and add fresh water. You can cook the beans on the stovetop, in a pressure cooker, or in a slow cooker. To cook on the stovetop, add 3 cups of water for each cup of beans and cook over medium heat, partially covered, for 1½ to 2 hours, skimming off any foam. In a slow cooker, use 3 cups of water for each cup of beans and cook on low for 8 hours.
Canola oil, 1 tablespoon
Red onion, finely chopped, ½ cup
Garlic, minced, 1 tablespoon
Ground cumin, ¼ teaspoon
Dried oregano, ¼ teaspoon
Sea salt, ¼ teaspoon
Black beans, cooked, 3 cups, or 2 (15-ounce) cans black beans, drained, liquid reserved
Bay leaves, 2
Brown or white rice, cooked, 3 cups
Extra-virgin olive oil, 6 teaspoons
For variety: Depending on the season, I like to add fresh on the cob corn (just cook it, and scrape it off the cob, so great in the summer!) and a spoonful of low-fat sour cream. –the editor
1. Heat the canola oil in a large, heavy pot and cook the onion until translucent. Add the garlic, cumin, oregano, and salt. Sauté for 2 minutes.
2. Add the beans and bay leaves. If using canned beans, add a small amount of the liquid along with the beans. Cook for 5 to 8 minutes on medium heat.
3. Remove the bay leaves.
4. To serve, put about ½ cup of cooked rice on a plate and top with ½ cup of black beans. Drizzle 1 teaspoon of olive oil on the top.
Total fat, 8.2 g
Saturated fat, 1.1 g
Transfat, 0.0 g
Polyunsaturated fat, 1.7 g
Monounsaturated fat, 5.1 g
Total carbohydrate, 45 g
Dietary fiber, 9 g
Sugars, 3 g
Protein, 10 g
Sodium, 105 mg
Look at this yummy recipe created in the kitchen of Mary’s Gone Crackers, maker of delicious gourmet snacks that unite outstanding taste with satisfying nutrition.
IMPORTANT: Loaded with whole grains and healthy ingredients, Mary’s Gone Crackers products are certified organic, gluten free and non-GMO.
This delicious recipe for Sweet and Salty Trail Mix bars is made with their Sea Salt Pretzels. A uniquely light and crunchy pretzel-snack that’s a healthier alternative to other high-sodium pretzels, these are chock full of exotic whole grains including brown rice, quinoa, amaranth and millet, as well as tasty and nutritious seeds including flax, sesame and chia seeds. In this recipe, the pretzels are broken into small pieces to provide a crunchy texture and utilize their pure nutty flavors.
Mary’s Sweet and Salty Trail Mix Bars
1 1/2 cups Mary’s Gone Crackers Sea Salt Pretzels, broken into small pieces
1 1/2 cups quinoa flakes
1 cup dried cranberries
1 cup toasted sunflower seeds
1/2 cup toasted almonds, chopped
1/4 cup brown rice flour
1/4 cup almond flour
1/2 cup plain, non-fat greek yogurt (or any plain vegan yogurt)
4 Tbsp. palm oil
3/4 cup sunflower seed butter
1/2 cup palm sugar
1/3 cup honey (or brown rice syrup, or tapioca syrup)
1 tsp. vanilla extract
1 3/4 cups chocolate chips
1/2 cup toasted coconut flakes
1. Preheat oven to 350 degrees Fahrenheit.
2. Lightly coat a 9 x 13 pan with an organic nonstick cooking spray. In a double broiler, melt 1 cup chocolate chips and pour evenly into the pan to create a chocolate base.
3. In a large bowl, combine pretzel pieces, quinoa flakes, cranberries, sunflower seeds, almonds, brown rice flour, almond flour and yogurt.
4. Melt palm oil in a small saucepan over medium-high heat. Add sunflower seed butter, palm sugar, honey and vanilla. Stir until smooth.
5. Pour palm mixture into the dry pretzel mixture and stir quickly to thoroughly coat. Transfer mixture to prepared baking pan and press firmly and evenly. Bake until lightly browned, about 12-15 minutes.
6. After baking, immediately sprinkle toasted coconut flakes over bars. Melt remaining 3/4 cup of chocolate and drizzle over bars. Let the bars cool completely in pan on a wire rack in the refrigerator before cutting into bars.
Keep bars in the refrigerator as they contain yogurt. Enjoy!
About Mary’s Gone Crackers®
Founded in 2004, by Mary Waldner and Dale Rodrigues, Mary’s Gone Crackers® manufactures delicious gourmet, organic, gluten free, non-GMO, and vegan foods including crackers, pretzels and love Cookies. Mary’s Gone Crackers always uses certified organic, kosher, whole-food ingredients free of gluten, eggs, nuts and dairy. Mary’s Gone Crackers are available in natural and grocery stores nationwide. For more information, please visit www.MarysGoneCrackers.com.
Are you ready, because January 1st, 2014 is right around the corner and it’s time to start thinking about those New Year’s resolutions! If kicking off the year with a plan to shed a few holiday pounds or to simply live a healthier lifestyle is on the horizon, look no further than House Foods Tofu Shirataki Noodle, which can easily be incorporated into favorite dishes. This high-protein and nutrient-packed option is non-GMO verified and only contains 20 calories and 3 grams of carbs per 4 ounce serving – compared to approximately 400 calories in 4 ounces of regular noodles or pasta!
It pays to pay attention to your food! Look at this – high protein, non-GMO and lower calories than traditional pasta. YUM! The recipe below will help you try out these noodles! — the editor
Get inspired to live a healthier lifestyle in the New Year by whipping up the Pasta Perfecto with Sausage and Mushrooms! Easy to make, this savory dish combines House Foods Tofu Shirataki Noodles Spaghetti with Italian sausage, mushrooms, a little cream and parmesan cheese – making for the perfect introduction to Tofu Shiraktaki Noodles.
Pasta Perfecto with Sausage and Mushrooms
Created by House Foods America
3 packages House Foods Tofu Shirataki Noodles Spaghetti shaped, rinsed and drained and cut into manageable size
2 Italian sausages, removed from casing and broken up
2 cups mushrooms (any variety) sliced small
2-3 tablespoons water
2 tablespoons heavy cream
3 tablespoons parmesan cheese (finely ground)
1/3 cup red pepper
salt and pepper to taste
Remove sausage from casing and break into small pieces in pan. Cook sausage over medium heat until lightly browned.
Add mushrooms, red pepper and water and sauté until mushrooms are cooked through.
Add heavy cream and parmesan cheese. Mix thoroughly, and then add noodles.