Articles
Find Leanne’s articles here.
Tips Tricks & a Recipe – BLACK BEANS
December 8, 2009 | 
Author Today’s focus is on BLACK BEANS
High in magnesium, iron, potassium and folate, black beans are also off the hook sources of protein and fiber. Eating black beans will help lower your overall cholesterol, especially the LDL levels (the bad cholesterol). And this bean is known for its antioxidant prowess as well as its ability to moderate insulin resistence. Who knew?
Here’s a TIP:
If you’re buying canned black beans and are concerned about sodium, check out the organic canned bean brands. Generally, they have much less sodium in them then conventional brands.
Here’s today’s TRICK:
Cold soak your beans overnight rather than do the quick soak method. This draws off less of the folate and other water-soluble nutrients. After you’ve soaked your beans, you can freeze them and then you’ll have presoaked beans always on hand!
And your RECIPE:
Mexican Casserole
Serves 6
8 ounces penne or mostaccioli, uncooked
1/2 pound lean ground beef
1 tablespoon vegetable oil
1 small onion, chopped
1 small green bell pepper, chopped
1 (27 1/2 oz.) jar spaghetti sauce, your favorite
1 (14 oz.) can black beans, drained and rinsed
1/3 cup water
1 (4 oz.) can chopped green chilies, drained
1/2 (.75 oz.) package reduced sodium taco seasoning mix (if available or use regular
1/2 cup low fat Monterey Jack cheese (2 oz.)
Cook pasta according to package directions and drain.
In a skillet, brown your beef and drain well, blotting with paper towels to pick up the extra grease. Meanwhile, in large saucepan over medium heat, heat oil; add onion and red pepper.
Cook 5 minutes, stirring occasionally, or until tender. Add cooked beef to onion/pepper mixture, mixing well.
Add remaining ingredients except cheese; heat to boiling. Reduce heat; cook, uncovered, stirring occasionally, 15 minutes.
Toss hot pasta and one-half sauce. Spoon remaining sauce over top; sprinkle with cheese.
Per Serving: 326 Calories; 14g Fat; 14g Protein; 58g Carbohydrate; 8g Dietary Fiber; 3mg Cholesterol; 994mg Sodium. Exchanges: 3 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
Posted in Articles, Recipes, Tips Tricks & a Recipe | 
Tags: black beans, Mexican Casserole | 
No Comments »
You Gotta Cook
I grew up in the 70’s where wide bell bottoms, Richard Nixon and Charlie’s Angels reigned supreme. And even though Helen Reddy was singing, “I am Woman, Hear Me Roarâ€, most homemakers of that time weren’t exactly burning their bras…they were figuring out the art of juggling a home and a career and were more interested in not burning dinner!
You could say I was one of the original latchkey kids from that era. My mom worked fulltime most of my childhood, except when we were really young. She was organized and disciplined. In her words, she ran a “tight shipâ€. Dinner was never a question mark. My dad, brother, sister and I were never left to our own devices to figure out what to root around in the kitchen for dinner; there was a plan and we stuck to it. As I got older, I was expected to start dinner before my mom got home.
My sister and I took dance lessons, piano and my brother played baseball. Later on, I had cheerleading practice to add to the busyness. But the question of what was for dinner never went unanswered. The answer was posted on the refrigerator in the form of menu. Why? My mother planned our meals.
Hectic and busy is here to stay in today’s economy. The standard is a two working outside of the home parents. The norm is lessons, sports and crazy schedules for everyone. Having dinner be the dreaded question each day doesn’t make a lick of sense. The answer of course, is a plan; a menu like my mother posted on our refrigerator week after week.
I need to go back to Memory Lane here for just a minute. Even though my mother worked fulltime, I still learned to cook. My mother didn’t think she got a pass at not teaching me because she held a fulltime job outside of the home. To her, cooking was as integral as brushing your teeth; it is something you do to care for yourself and eventually, others in your home. Cooking was mandatory.
That is my message today. Cooking is essential to healthy living. Planning is critical for making it happen. And yes, it’s mandatory. There is no reason not to cook; it’s just a matter of making friends with a plan, getting to know your major appliances and jumping in.
Don’t be intimidated! Besides the necessity factor, cooking can be fun (scout’s honor!). This is why I do what I do; to help turn a chore into a joy and make your cooking an adventure! Yes, it can happen! Come join me and see what I mean…you know where to find me!
Tips Tricks & a Recipe – CRANBERRIES
Today’s focus is on CRANBERRIES
Grown in marshes and harvested in bogs, cranberries are beautiful as well as nutritious. This indigenous American berry is full of all kinds of good stuff including vitamin C, vitamin E, potassium, magnesium, iron and folate, wow!
Here’s a TIP:
Because they’re available now, get your fresh cranberries while you can, stick them in the freezer and use them up throughout the year! Why should cranberries be a holiday food only?
Here’s today’s TRICK:
Cranberries will help protect your urinary tract against infections. It’s the phenols and antioxidants that make it so powerful. But the sugar undoes this powerhouse, so unsweetened is your best bet!
And your RECIPE:
And your RECIPE (from our Low Carb Menu-Mailer) HINT: if you don’t want to use turkey, use chicken instead!
Cranberry Turkey Burgers
Serves 4
1 pound ground turkey (or use ground beef)
2/3 cup dried cranberries (if unavailable in your grocery, omit)
1/3 cup quick cooking oats
1/3 cup green onion, chopped fine
2 tablespoons fresh orange juice
2 tablespoons fresh parsley, chopped
2/3 teaspoons ground allspice
1/2 teaspoon ground ginger
1/2 teaspoon dried basil
1/2 teaspoon cinnamon
Ground pepper to taste
Preheat oven broiler or barbecue to medium high. If using barbecue lightly grease grills.
Combine all ingredients in a large bowl. Mix thoroughly and form into four patties. Grill on medium high for 5-7 minutes per side or until meat is no longer pink in center. Serve immediately.
Per Serving: 205 Calories; 10g Fat; 21g Protein; 7g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 110mg Sodium. Exchanges: 1/2 Grain (Starch); 2 1/2 Lean Meat.
Posted in Articles, Recipes, Tips Tricks & a Recipe | Tags: Cranberries, Cranberry Turkey Burgers | No Comments »
You Gotta Cook
I grew up in the 70’s where wide bell bottoms, Richard Nixon and Charlie’s Angels reigned supreme. And even though Helen Reddy was singing, “I am Woman, Hear Me Roarâ€, most homemakers of that time weren’t exactly burning their bras…they were figuring out the art of juggling a home and a career and were more interested in not burning dinner!
You could say I was one of the original latchkey kids from that era. My mom worked fulltime most of my childhood, except when we were really young. She was organized and disciplined. In her words, she ran a “tight shipâ€. Dinner was never a question mark. My dad, brother, sister and I were never left to our own devices to figure out what to root around in the kitchen for dinner; there was a plan and we stuck to it. As I got older, I was expected to start dinner before my mom got home.
My sister and I took dance lessons, piano and my brother played baseball. Later on, I had cheerleading practice to add to the busyness. But the question of what was for dinner never went unanswered. The answer was posted on the refrigerator in the form of menu. Why? My mother planned our meals.
Hectic and busy is here to stay in today’s economy. The standard is a two working outside of the home parents. The norm is lessons, sports and crazy schedules for everyone. Having dinner be the dreaded question each day doesn’t make a lick of sense. The answer of course, is a plan; a menu like my mother posted on our refrigerator week after week.
I need to go back to Memory Lane here for just a minute. Even though my mother worked fulltime, I still learned to cook. My mother didn’t think she got a pass at not teaching me because she held a fulltime job outside of the home. To her, cooking was as integral as brushing your teeth; it is something you do to care for yourself and eventually, others in your home. Cooking was mandatory.
That is my message today. Cooking is essential to healthy living. Planning is critical for making it happen. And yes, it’s mandatory. There is no reason not to cook; it’s just a matter of making friends with a plan, getting to know your major appliances and jumping in.
Don’t be intimidated! Besides the necessity factor, cooking can be fun (scout’s honor!). This is why I do what I do; to help turn a chore into a joy and make your cooking an adventure! Yes, it can happen! Come join me and see what I mean…you know where to find me!
Turkey Carcass Soup
If you don’t take care of the bones in short order after the turkey is history, open the trashcan and give them a proper burial. They have been good to you and your family and have fed you well. I freeze the carcass as soon as I’ve picked off the last of the meat to avoid the should I use it or dump it quandary.
To make delicious Roast Turkey Carcass Soup beyond your wildest dreams, follow these simple directions.
First, pull the carcass apart, throw it in a roaster and fling some quartered onions, carrots and celery in there, and about 8 whole cloves of garlic. Drizzled this mess with some olive oil and toss it in the oven at 425 for about 45 minutes. Pull the roaster from the oven and let cool for about 10 minutes. Then put the roaster on the stovetop, add cold water (about 3/4 of the way up in the pan) and boil the whole thing right there (uncovered) for another hour (obviously we’re talking about METAL pans here!!). Strain it, put in the fridge overnight, take off the top layer of grease and now this incredibly wonderful broth is ready for some action.
Roast Turkey Carcass Soup
Serves many
2 tablespoons olive oil
2 large onions, chopped
4 carrots, chopped
3 celery stalks, chopped
Salt and pepper to taste
Roast Turkey Carcass broth (see above directions to make)
1/2 to 1 teaspoon of thyme (depending on taste and quantity of soup)
1 bag (10.5 oz.) extra wide egg noodles
In a soup pot, heat the olive oil till hot over medium high heat. Add the onions and cook 5 minutes till soft and translucent. Add the carrots and celery and cook another five minutes stirring occasionally. Salt and pepper well to taste.
Now add the Roast Turkey Carcass broth you just made. Bring everything to a rolling boil; don’t cover the soup. Add the thyme and the egg noodles and serve when the noodles are al dente.
Follow Us!