Simply Sugar & Gluten-Free » Beans

Five Immune Boosting Foods to Add to Your Holiday Meal

Amy — Mon, 19 Nov 2012 14:00:40 +0000

Yes! You can add immune boosting foods and still have an off-the-charts delicious holiday meal. Being healthy for the holidays is a must! And, you might be surprised how many of these foods already grace your holiday table.

Beans: The humble bean is full of soluble fiber, which has been shown to help mice recover from illness twice as fast as compared to those mice who ate a fiber blend. Legumes are also a rich source of vitamin B6, which helps create white blood cells – the infection fighters.
Recipes to Try: Black Bean Brownies, White Bean Gratin, Black Bean Sweet Potato Enchiladas, and make sure to check out this free ebook by Carol Fenster, Pulses and the Gluten-Free Diet (This is a Canadian ebook and they call beans pulses.)
Flax Seed Oil: Make a dressing out of this nutty oil and drizzle it on your salad! This is another food that helps support white blood cells and also helps the body not over-react to infection. Because flax seed oil can be bitter, make sure to use it with another oil.
Recipes to Try: Lemon Vinaigrette or Almost Raw Liquid Gold Salad Dressing
Cinnamon: This antiviral, anti-fungal, antibacterial immune booster is the perfect addition to your holiday desserts, hot chocolate, and Egg Nog. Make sure to add some to your daily green smoothie, too.
Recipes to Try: Gingerbread Cupcakes, Egg Nog, Pumpkin Pie Smoothie, and Gingerbread Cookie Dough Protein Bars
Oats: A simple food that contains beta-glucan, which helps fight disease. It’s a soluble fiber which has antioxidant and antimicrobrial properties. Since the body doesn’t make beta-glucan it’s important to get it from food. Make sure your oats are certified gluten-free.
Recipes to Try: Thanksgiving Meatless Loaf, Cinnamon Oat Snowdrops, Cinnamon Vanilla Granola, or Blueberry Crumble
Sweet Potatoes: Packed with beta-cartoene, which is converted to Vitamin A, sweet potatoes help keep your skin healthy. Since your skin is the largest organ in your body and covers nearly every inch of our body, it’s the first place to ward off germs. Other orange foods, like pumpkin and some winter squash, are great additions to your holiday meal too.
Recipes to Try: Sweet Potato and Kale Hash, Sweet Potato Quinoa Cookies, or Curried Acorn Squash, Sweet Potato, & Apple Soup

How do you use food to give your health a boost?

Sources:

AARP, Eating Well, Dr. Sears, Everyday Health, Organic Gardening, Prevention, LiveStrong.com, Life Extension, Glamour, Health Guidance

Winter Tabbouleh Salad

Amy — Thu, 08 Nov 2012 14:00:43 +0000

This salad recipe is perfect for the winter months. With the weather turning chilly, I start craving fresh healthy food that’s more comforting than a plain green salad. Not that I don’t love salads year round but there’s something about the cooler weather and falling leaves that makes me crave food that’s a little more substantial.

This is actually my sister, Marcia’s, creation. When I flew home earlier this year she showed up with this salad. Just for me.

Anyone with food restrictions understands how difficult it is to travel, especially if you have a little one in tow.

This salad was the perfect way to say ‘Welcome Home!’ I felt so loved.(...)
Read the rest of Winter Tabbouleh Salad

Fresh Black Eyed Peas and Tomaotes – Slow Cooked

Amy — Wed, 14 Jul 2010 02:30:22 +0000

We’ve been getting our CSA shares every other week and the produce has been better than I could have hoped for. I’ve made garden fresh ratatouille, had the most flavorful arugula, and tomatoes that just melt in my mouth.

Sometimes the CSA produce we get pushes me to learn something new, as did the bag of shelled, fresh black eyed peas. I wasn’t quite sure what to do with them and internet searches didn’t yield much information. The best information I found was a comment somewhere that fresh beans can take longer to cook than dried beans.

So, I set off to cook these beans with my fingers crossed that Joe would have something that at least resembled dinner.

They were so good that I was almost full from ‘tasting’ them so I could ‘adjust the seasoning if necessary’ before Joe got home from work. The difference between dried and fresh beans is like the difference between dried and fresh blueberries. There’s no comparison.

Not only do they taste fresh but they’re not as starchy. This also means that the broth isn’t as thick – at least mine wasn’t. No worries, though. I strained the beans, put the broth back in my CrockPot, mashed a few serving spoons full of beans into the broth, cranked it up to high, and let it simmer with the lid off until the broth reduced a bit.

Where to get fresh beans?

Sources tell me that you can find them at the Farmer’s Markets and some specialty food stores in the summer. I haven’t seen any at the stores yet. If you’ve spotted some, I’d love to know where.

We pick up our next CSA share on Saturday…keeping my fingers crossed for more fresh black-eyed peas.

For other great summer produce recipes visit:

Lamb Stuffed 8 Ball Squash from Tasty Eats at Home
Lemony Green Beans from Kalyn’s Kitchen
Sweet & Spicy Cherry Salsa from Aubree Cherie
Raw Kale Salad from Healthy Green Kitchen
Fruit Smoothie Popsicles from Modern Comfort Food

Reminder…

Win a copy of Diane Eblin’s new e-book, The Gluten-Free Diner. It’s filled with dairy-free, gluten-free recipes for the entire family. Enter here!

This is linked to Gluten-Free Wednesdays.

Have you cooked anything new lately?

Slow-Cooked Fresh Black Eyed Peas and Tomaotes

Yield: 2 – 3 servings as a main dish, 4 as a side

Ingredients

1 – 2 slices of bacon, cut into 1/2 inch strips
1/2 medium onion, sliced
1 clove of garlic, minced on a microplane
1 1/2 medium tomatoes, peeled & diced
2 cups fresh, shelled black eyed peas
1 1/2 cups low sodium chicken stock
salt and fresh ground black pepper to taste

Instructions

Heat a medium, nonstick pan over medium heat. Add bacon and cook until crispy. Drain on a paper towel, scraping as much grease from the pan as you can. Reduce the heat to medium-low, add the onion into the pan and sautee until soft, about 5 minutes. Add garlic and cook for another minute until fragrant. Scrape into a 4 quart Crock-Pot.
Add bacon, tomatoes, black eyed peas, and chicken stock to Crock Pot. Cover and cook on high for 4 – 6 hours or until beans are tender. Taste and adjust seasoning as needed. (I didn’t add any salt – it was salty enough for me with the chicken stock and bacon.)
If broth is too thin for your liking, drain cooked beans and put broth back into CrockPot. Cover, with heat on high, until broth starts to simmer. Uncover and let simmer until desired consistency is reached. Add beans back in, heat through, and serve.

http://simplysugarandglutenfree.com/fresh-black-eyed-peas-and-tomaotes-slow-cooked/

Restaurant Style Mexican Black Beans

Amy — Fri, 05 Mar 2010 16:51:35 +0000

I love richly flavored black beans served in Mexican restaurants. Now you can make them at home with only six ingredients and minimal effort.

Whenever I post about beans one person inevitably mentions avoiding them due to digestive issues. I learned from Ali at The Whole Life Nutrition Kitchen that this is usually caused by a lack of fiber intake. This was true for me. Increasing my fiber intake solved any unwanted digestive problems.

Cooking Beans

We’ve been eating more beans lately. I was insistent on mastering bean cooking in the pressure cooker. Pound after pound, my best efforts yielded a blown-out mushy paste. Meatballs, chicken, and soups are no challenge at all. But me, beans, and a pressure cooker seem to be a recipe for disaster.

A painful surrender culminated in my red enameled cast iron dutch oven simmering away with black beans and aromatics. Needing no attention, I sat down with a stack of text books. Before long I was surrounded by warmth and comfort. Smiling, I was reminded that sometimes letting go is the best solution.

Uses and Leftovers

The latest batch of black beans has been wholly enjoyed with cilantro-lime marinated pork one night and as breakfast burritos with eggs the next. I’ll finish them off for lunch today with some quinoa accompanied by jicama and cucumber salad.

Health Benefits

Beans in general are a good source of fiber, which can help lower cholesterol and stabilize blood sugar. Black beans in particular are quite nutrient dense. Named one of the world’s healthiest foods, they’re also a good source of folate, iron, magnesium, and when combined with a whole grain make a complete protein.

A Fun Side Note

On Sunday, I finally met my good friend, Alta from Tasty Eats at Home, along with Natalie from Natalie’s Killer Cuisine and Karol, The Dallas Gourmet Food Examiner. Alta and I started a group called the Dallas Food Bloggers – she graciously gave me credit for the idea on her blog but the truth is that she was able to connect the dots between all the different bloggers. There would be no Dallas Food Bloggers without her.

Alta took all the pics so instead of trying to top her fabulous post, I decided to just send you her way.

School has been wild – it’s final exam week for some classes, midterms for others. Couple that with volunteer events and cater-outs…I’m happily exhausted. Missing my blog and the interaction has spurred me toward hope for some sort of balance. I do have culinary school stories to share in the coming weeks.

Reminder – I’m hosting Go Ahead Honey, It’s Gluten Free! this month and it’s all about Guiltless Pleasures. Read about how to submit your post here. You don’t have to be a gluten-free blogger to participate – so please share a gluten-free dish with us.

Restaurant Style Mexican Black Beans

Yield: 6 - 8 servings

Ingredients

1 pound dry black beans, rinsed and picked over
1 medium onion, diced small
4 cloves garlic, grated on a microplane
2 tablespoons cilantro
2 – 3 teaspoons salt, or to taste

Instructions

Rinse and sort beans. Cover beans with filtered water, making sure water is 2 inches higher than the beans, and soak overnight or for 6 hours.
Drain beans and place into a large sauce pot or dutch oven. Cover with filtered water, making sure water is once inch higher than the beans. Bring to a boil then reduce to a simmer. Skim any foam off the top as it rises. Once there is no more foam, add the onion and garlic. Let beans simmer for 45 mintues or until they start to soften. Add cilantro and 1 to 2 teaspoons of salt.
Continue cooking for another 30 to 45 minutes until beans are very soft but still intact and the broth has thickened. Taste and adjust seasoning as needed.
Serve as desired. Refrigerate or freeze leftovers. When reheating, add water to if needed to get the right consistency.

http://simplysugarandglutenfree.com/restaurant-style-mexican-black-beans-recipe/

Slightly Indulgent Monday, White Bean Gratin, and a Le Creuset Give-Away!

Amy — Mon, 12 Oct 2009 02:00:15 +0000

Give-away closed. 10/18/09

Sweet potatoes, brown rice, and quinoa are all wonderful but sometimes I get tired of them and want a delicious alternative. Last winter I started using white beans as a side dish. The great thing about white beans is that you can dress them up or dress them down and they go with so many different main courses. They’re cheap, too. I prefer to cook my own beans because I can flavor them how I want. I like to throw in a carrot, some celery, onions, garlic, and fresh thyme. Reduce the cooking liquid by half and you’ll have a flavorful broth to use in soups. Canned beans always work beautifully in a pinch, though.

I love this white bean gratin because it takes simple white beans and elevates them to an almost elegant status. The top gets crispy while the beans inside are warm and soft. And, better yet, it’s naturally sugar-free and gluten-free. I put my Slightly Indulgent spin on them. Most gratins are full of lots of cheese, sometimes heavy cream, and bread crumbs. My version is full of great flavor and texture but a little bit healthier. I hope you enjoy it.

Individual White Bean Gratin

Yield: 4 individual (6-ounce) servings

Ingredients

For the beans:

2 ½ cups cooked white beans, divided
1 cup cooking liquid or liquid from the canned beans
½ teaspoon white wine vinegar
1 teaspoon salt (or to taste)
½ teaspoon fresh ground black pepper (or to taste)

For the topping:

¼ cup fresh grated parmesan cheese
1 tablespoon brown rice bread crumbs
1 small garlic clove, grated on a microplane
1 tablespoon good quality extra virgin olive oil

For garnish: (optional)

2 tablespoons finely chopped Italian parsley

Instructions

Preheat the oven to 425 degrees Fahrenheit.
Place 2 cups of the beans in a medium bowl. Put the remaining beans in a 4 cup glass measuring cup. Add the cooking liquid or liquid from canned beans and vinegar. Use an immersion blender to puree the beans and liquid. Taste and adjust seasoning. Pour puree over beans and gently stir to coat. Divide beans between the gratin dishes.
In a separate bowl, combine parmesan cheese, bread crumbs, and garlic. Drizzle olive oil over mixture and, using a fork, cut the oil into the bread crumb mixture. Divide topping evenly between gratins and sprinkle on top, about 1 tablespoon each.
Place gratins on a sheet pan and bake for 20 – 25 minutes, until bubbly around the outside. Garnish with parsley if desired and serve hot.

Notes

Variation: You can easily put this all in one baking dish if you don’t have individual gratin dishes.

http://simplysugarandglutenfree.com/white-bean-gratin/

Featured Blogger – Trish from Gluten-Free in Salt Lake City

Trish has been sharing fabulous recipes since the very first week of Slightly Indulgent Mondays. I’ve come to look forward to her creations – each one unique with her own special touch. Her thoughts on living gluten-free:

Someday, we’ll invite our friends to my fantasy world – a bright kitchen in a historic arts and crafts house, the counter piled with gluten free deliciousness. A pizza night, where the boy and his posse come bursting through the door with big grins (grins that don’t seem to match their 30-something builds), and we share an evening of laughter, over good food. This is a beautiful tradition that unites people, and I feel that those who eat gluten free need not be excluded from this kind of joy. Of course, this is a few years off – after school finishes, jobs (that pay a living wage) are secured, and we tie the knot.

I fell in love with someone who was loving, inspiring, warm, and kind. This process of healing has helped his tired soul find some new life, and it has brought our world into full color. I find that I cook a lot of “man food” – comfort foods, grilled meats, and a circus full of muffin flavors. Cooking and baking, with the new twist of being gluten free, despite its challenges, has brought us both a lot of healing.

This Week’s Give-Away: Le Creuset Mini-Gratin Dishes

See the mini-gratin dish I used? This week I’m giving away two of them courtesy of Accent Furnitre. I love them because they can go in your freezer, microwave, oven, and under the broiler. The individual gratins add a special touch to any meal.

Enter to win by:

linking up
leaving a comment
tweet about the give-away and leave a comment
link back from your blog and leave a comment

The give-away will be open until Sunday at 8 pm.

Please make sure to link to your post instead of your homepage AND include a link back to this post so your readers can join in, too.

1. Linda @ Gluten-Free Homemaker (Orange Coffee Cake)
2. Lisa@BlessedwithGrace(Pumpkin Cake)
3. Kitchen Stewardship (Homemade Chicken Rice-a-Roni)
4. Amanda @ Coping with Frugality (Mexican Lasagna)
5. Brittany
6. CHICKEN SPAGHETTI FROM THE COOKIE LADY
7. Amy @ Finer Things (Mom’s Cinnamon Rolls)
8. Ari@Food Intolerences Cook (Corn {on the Cob} Bread)
9. Donielle @ Naturally Knocked Up (Gluten Free Pizza)
10. Chaya
11. Joy in My Kitchen (Apple Granola)
12. Kari @ Eating Simply (Thanksgiving Carrots)
13. Tasty Eats At Home
14. Shirley at gfe–gluten free easily (Easy Pumpkin Squares)
15. Iris at The Daily Dietribe (Raw pasta with tomato basil sauce)
16. Kim, The Food Allergy Coach (Quinoa Chocolate Chip Cookies)
17. Lynns Kit Adv (potato pizza casserole)
18. HoosierHomemade(Apple Butter & Bread)
19. Lauren of Celiac Teen (Pumpkin Cupcakes)

20. Cents to Get Debt Free (Sugar Free Applesauce)
21. Geri@heartnsoulcooking( blue cornmeal muffins )
22. Stephanie (Church Lady Coffee Cake)
23. The Prudent Homemaker (Sweet Spring/Fall Salad)
24. Alea @ Premeditated leftovers (corn casserole)
25. Tracey @ Girls to Grow (Hearty Slow Cooker Chili)
26. Trish @ Gluten Free in SLC (Dairy Free Pumpkin Spice Ice Cream)
27. Jean Stockdale-Southwest Chicken Chili
28. Patsy–Missippi Spice Muffins
29. Newlyweds (Pumpkin Pancakes)
30. Katie’s Nesting Spot: Cute Peep Graveyard Cake
31. Jenn-Frugal Front Porch (Apple Walnut Stuft Chops)
32. Darcy @ Gorblesnorf
33. Sara
34. SarahHub @ Oakbriar Farm (Applesauce)
35. Sandy Gillett (My Journey With Food)
36. Denise @ Creative Kitchen
37. Alison