Black Bean Brownies – no, really!

IMG_3313 2Black Bean Brownies, a Review – The Minimalist Baker (click here for recipe)

 

I am teaching some classes helping people learn how to incorporate more plant-based foods into their diets and this week we talked about beans, I thought I’d share it with you.

Bean Trivia

  1. What Day is National Bean Day?
  2. How many pounds of beans a year does the average American eat?
  3. Where is the Lima bean native too?
  4. How many people in the US are listed as having Bean as a last name (as of 201)
    1. 9000
    2. 17,642
    3. 30,483
    4. 65,217
  5. True or False, There are over 18,000 different species in the legume family?
  6. How many petals do most legume flowers have?
  7. True or false – legumes deplete the soil while growing.
  8. What distinguishes a legume as a legume?
  9. Are peanuts legumes or nuts?
  10. What resolution involving beans was passed in 1907?
  11. True or False. Ancient Romans thought so highly of legumes that the four leading families took their names from them.

Bean Trivia Answer Key

Why eat beans?  They are full of protein and fiber as well as high in antioxidants, B vitamins, iron, potassium, magnesium, zinc and copper.  A few benefits:

  • Steadies blood sugar
  • Helps you feel more full and satisfied
  • Help lower cholesterol
  • Good for your heart
  • Burns more calories than the same amount of carbs
  • Acts as a natural anti-depressant and helps improve behavior and mood
  • Is necessary for proper growth and development

Black Bean Brownies – The minimalist Baker (click here for the recipe)

Time: 30 minutes

Ease: Simple, but uses new concepts

Review:  I was so surprised by these brownies and my sweet tooth, sugar loving husband was even more surprised.  He was very skeptical until I popped one in his mouth; his blue eyes widened and he let out a huge MMMMmMMMMM!  Success!

These are very easy to make, but for some may feel uncomfortable the first time.  They are gluten-free and vegan and use flax in place of an egg and makes good use of your food processor.  Just relax and enjoy trying something new.  They will be a hit!


Here are some other great bean resources:

Cooking lentils:

http://www.thekitchn.com/how-to-cook-lentils-on-the-stove-116321

Senate Bean Soup:

https://www.senate.gov/reference/reference_item/bean_soup.htm

colonial Peanut soup:

http://www.history.org/almanack/life/food/fdpnutsp.cfm

Lentil quinoa pancakes

http://www.blissfulbasil.com/savory-lentil-quinoa-protein-pancakes/

http://www.bonappetit.com/recipes/family-meals/slideshow/bean-recipes

http://www.eatingwell.com/recipes/18236/ingredients/beans/

Kitchari – great for when you’re not feeling well or stomach is healing.  Also just yummy.

https://www.thespruce.com/ayurvedic-mung-bean-recipe-2254133

Pressure cooker beans

6 cups water to 2 cups beans.  Cook on high and let the steam out naturally – slow vent.

More Lentil Recipes:

http://cookieandkate.com/2016/16-bean-lentil-recipes/

How to use beans:

http://www.bonappetit.com/test-kitchen/ingredients/article/how-to-use-beans

https://www.extension.umn.edu/family/health-and-nutrition/toolkits-and-resources/great-trays/docs/legumes-beans-peas-and-lentils.pdf


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


My husband and I are also Independent Shaklee Distributors to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint !


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

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Review: Mango Salsa – Ellie Kriegerl


Mango Salsa – Ellie Krieger, The Food Network

Do you want to add more fruits to your diet, but aren’t sure what to do?  It is easy to grab a banana, orange, or apple and I highly recommend it.  They are loaded with fiber, low in calories, and packed with nutrients, an excellent snacking choice.  However, there is so much more out there for the life of the fruit.  Fruits can be used in savory and sweet dishes, but try to keep it as close to the original as possible.  The more we process it the less healthy it is.  A good example is an apple, applesauce, or apple pie.  The apple is the best choice, but by the time you get to apple pie it is just a treat; an occasional food.   Try using fruits as toppings for pork, chicken or fish, or use in salads.

Here is a mango and cucumber salsa, that is light and summery feeling.  Enjoy!


Mango Salsa(click for recipe)

Time:
 5 Minutes

Ease: Simple

Serve:  4-6 people

Review:   I was a little doubtful, to be honest, but this is a delicious salsa.  It is very light and summery.  You could jazz it up by adding more lime juice or more jalepeño, but it is completely up to you.  It is good as written.

Tip: I recommend using frozen mango.  Mango can be hard to find and they aren’t the easiest to peel and cut.  When shopping look for mango’s with a little “give” to the touch.  Peel them and slice on the widest side, watch out for the pit, then slide your knife along the skinnier sides in a curve around the edge of the pit.

Extra Recipe: Another great fruit recipe that is super easy is Banana, Strawberry “Ice Cream”.  No dairy and nothing but bananas and strawberries.  It seems crazy, but it is smooth and creamy and a great substitute for ice cream.


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


My husband and I are also Independent Shaklee Distributors to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint when you visit.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

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Review: Orange Soup with Black Salsa – Mark Bittman VB6 Cookbook

Orange Soup with Black Salsa – VB6 cookbook, Mark Bittman

We are making an effort to eat more whole food, plant based foods i.e., nuts, legumes, grains, fruits, and veggies, and I have to say we are loving it.  After all we’ve been told “Eat food that rots, just eat it before it does” – Dr. Forrest Shaklee.  I have also been reading the Blue Zone book by Dan Buettner and learning about the longest lived people in the world, who eat meat more like a garnish or accompaniment to the main meal.  A pretty crazy concept for most Americans.  The more we learn the harder it is to deny the benefits of good, real, unprocessed, fresh food.

There are so many ways to cook foods, especially vegetables, that no one should be able to say “I don’t like veggies”.   Even if you don’t you should keep trying them,  over time your taste buds adapt and your body knows you’re giving it good stuff and starts letting you know it needs more – you crave good food!   You will also find that sometimes you don’t feel so great after a greasy, processed meal.  This is again, your body letting you know it really likes the healthy stuff.   Some simple ways to add veggies to your day: smoothies, add them into sauces, puree them, roast, bake, grilled…. MMMmmMMM.  To learn more about Whole Food, Plant Based eating visit Eating you Alive or Forks over Knives.

Another way to learn about Whole Food, Plant Based eating is through the book VB6 and the VB6 Cookbook by Mark Bittman He discusses being Vegan, kind of,  Mark Bittman is Vegan before 6pm and then eats whatever he would like, within reason after 6pm.  The change has still made a huge impact in his health and has become a lifestyle.  I like the concept.  During the day you get your full share of fruits, vegetables, grains etc. without all of the saturated fats, processed food and bad stuff.  If you choose wisely that is.  If you want to make a change, but don’t think you can go whole hog, eh hem…whole cauliflower,  then VB6 might be a good fit for you.

This review is of his butternut (or pumpkin) soup, a great Meatless Monday meal.


The Salsa

The Review

Time: 60 Minutes

Ease: Simple

I wasn’t sure how well this would turn out at first, just being honest.  Every butternut squash soup I’ve ever made had coconut milk or milk in it.  I was afraid it would be to thin and watery, but I was wrong!  My other hesitation was how was my husband going to handle this vegan dinner?  Before I had a chance to ask him what he thought I heard those lovely yummy noises we all love to hear when we cook for someone!  Success.

The soup was easy to make and very good.  I have a submersion blender, which I highly recommend, but you can use a blender to puree it too.  It is creamy from being blended, but is not going to have the exact same consistency as a milk based soup, but I don’t think you’ll miss it.

The salsa is tasty and went very well with the soup.  We ate it in our soup as well as with flax chips and I was tempted to top it with sour cream, but didn’t.

This recipe took about an hour, but if you used canned pumpkin or pre-cooked butternut squash you could do it in 30.

Enjoy!


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


My husband and I are also Independent Shaklee Distributors to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint when you visit.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.