Lifestyle Management & Nutrition

I love sweet potatoes, and there are numerous ways to eat them than the traditional baked potato. This is a great, healthy recipe for those of you who enjoy fries!

INGREDIENTS
1 tsp. coriander seed
1/2 tsp. fennel seed
1/2 tsp. dried oregano
1/2 tsp. dried red pepper flakes
1 tsp. coarse sea salt
2 lbs. sweet potatoes
3 Tbsp. olive oil

PREPARATION
1. Preheat oven to 425F.

2. Coarsely grind spices and add salt.

3. Slice potatoes into 1/2 inch rounds - so they look like french fries.

4. Toss potatoes with oil and spices and place in roasting pan.

5. Roast 20 minutes, turn over, roast 20 more minutes until tender and golden.

Serves 4 to 6.

Serve with a lean burger or turkey burger, and don't forget your veggies! A tossed salad and/or roasted vegetables are a great addition to this meal!

Most of us know that beans are a healthful food, but how many of you are unsure of how to cook with them, or are intimidated by the thought of even eating them. Well put your hesitations aside! Read on and we'll discuss various types of beans, how to cook them, and I'll even share a yummy recipe with you that you are bound to love!

First and foremost, why eat beans? Well, nutritionists and health professionals tout beans for their role in: 
▪ Lowering risk of colon cancer 
▪ Reducing blood cholesterol, as well as LDL or "bad cholesterol," a leading causes of heart disease 
▪ Lowering the risk of type 2 diabetes 
▪ Improving diabetes control for existing type 1 and 2 diabetics 
▪ Strengthening the immune system

There are thousands of bean varieties, and they all offer a host of benefits. On average, cooked dry beans provide roughly 120 calories per ½ cup (C) and are full of B vitamins, folic acid, selenium, zinc, fiber, and are a low-glycemic carbohydrate, which means they can help to control blood sugar levels aiding in better weight management. It is recommended by the USDA that people consume 3 C of beans/week. Try one of the many varieties below, and find out which ones are your favorite:
▪ Adzuki beans
▪ Butter beans
▪ Black beans
▪ Black-eyed peas
▪ Cannellini beans
▪ Chickpeas
▪ Great northern beans
▪ Kidney beans
▪ Lentils
▪ Lima beans
▪ Mung beans
▪ Navy beans
▪ Pinto beans
▪ Snow peas
▪ Soybeans/edamame
▪ Split peas
▪ White beans

So how can you add beans into your daily intake?Toss drained and rinsed canned beans into your salads, into a dish of brown rice, or add some flavor to a stir-fry. Hummus, made from chickpeas or garbanzo beans, is a great substitute for mayonnaise in your sandwich or a perfect dip for your vegetables at a snack or pre-dinner nibble. Add beans to a soup or stew for a boost of flavor and fiber! Sautee beans and add them to a side dish of vegetables. Instead of poultry, meats, or fish, try beans as your protein choice and serve with sauteed or steamed vegetables and a serving of a whole grain such as 1/2 cup brown rice or whole-wheat pasta. The next time you go grocery shopping, stock up on cans of a variety of beans and make sure to always have them in your pantry. This way you'll always be ready to add beans to your meals for a quick and yummy nutritional boost. 

What about dried beans? 
Well, they do take a bit more time to prepare, but you'll eliminate the added salt you get from canned beans. Here's how to prepare them:
▪ Rinse the beans under cool water and remove any stones or debris (you do not have to rinse split peas, lentils, or mung beans)
▪ Soak beans in water in a large bowl that doubles the height of the beans for 8-12 hours  
▪ Replace the water every few hours
▪ Transfer the beans to a pot and boil them for 10 minutes
▪ Lower the flame and simmer the beans for 1-2 hours until tender

Replacing the water and slowly cooking the beans should greatly reduce the raffinose, which is the compound that may cause gas or bloating. The key to avoiding this common complaint is to increase your bean consumption slowly. This should cut down on the gastrointestinal discomfort sometimes associated with beans.

Try this recipe to get started!

Yummy Black Bean Casserole
1 Tablespoon (Tbsp) olive oil
1 C chopped onions
¾ C + 2 Tbsp yellow cornmeal
2 teaspoons (tsp) chili powder
1¼ C skim milk
One 1-pound (lb) can black beans, rinsed and drained
One 1-lb can whole kernel corn, drained
One 1-lb can stewed tomatoes
One 4-ounce (oz) can chopped green chilies (mild or hot), drained
¼ C shredded low-fat cheddar cheese (1 oz)

Preheat oven to 350˚F.

Lightly oil an 8˝-square baking pan or spray with a nonstick cooking spray. In a large bowl, combine all ingredients, except the cheddar cheese. Mix well. Place in prepared pan. Sprinkle with cheddar cheese. Bake uncovered for 45 minutes.

Check out my recipe for Curried Pumpkin Soup. This is the perfect soup to start off your Thanksgiving meal. Did you know that studies show that starting a meal with soup can actually help to prevent you from overeating? 

This soup is high in vitamin C, pumpkin is also a great immune system builder for flu season!

CURRIED PUMPKIN SOUP
Makes 6 servings

3 tablespoons Earth Balance spread
2 Granny Smith apples, peeled, cored, and roughly chopped
1 onion, roughly chopped
2 cups (500 g) pumpkin purée (not pie filling)
1 tablespoon curry powder
1/4 cup (50 g) Agave syrup
1 tablespoon dark brown sugar
3 cups (720 ml) vegetable stock
1/2 cup (120 ml) dry white wine
3/4 cup water
1 - 6 oz. Chobani Plain Yogurt
1 cup (360 ml) almond milk
Salt and freshly ground pepper, to taste
2 tablespoons chopped toasted pumpkin seeds

 In a large pot, add the Earth Balance spread and melt over medium heat. 

- Add the apples and onion. Cook until the onion is soft, about 8 minutes.
- Add the pumpkin purée, curry, Agave and brown sugar, and cook 2 minutes.
- Add the stock and wine. Increase the heat to medium-high and bring to a boil.
- Then reduce the heat to low, partially cover, and cook about 20 minutes.
- Remove from heat and transfer half of the soup to a food processor or blender.
- Keep the remaining soup in the pot and set aside to cool.
- Let soup in food processor or blender sit for 10 minutes to cool, and then add plain Chobani yogurt and 3/4 cup water.
- Purée the soup in a blender or food processor until smooth. Pour into a large bowl.
- Transfer the remaining soup to the blender or food processor and purée until smooth.
- Return all the soup to the pan and cook gently over medium-low heat until heated through.
- Pour in the milk and stir until hot. Add the salt and pepper, to taste.
- Garnish with the pumpkin seeds.

HAPPY THANKSGIVING!