Happy Bean Day!
Today is National Bean Day. Beans (or legumes) are packed with vitamins, minerals, are an excellent source of protein, and low in fat. Additionally, beans are high in fiber. Research has shown that beans may lower blood sugar which helps in the management of type 2 diabetes. It also can lower bad cholesterol and triglycerides. For some, eating beans can cause uncomfortable gas. Fortunately, there are some things you can do to reduce the gaseous after effects.
-Soak your beans for 12 to 24 hours. This reduces a good amount of the indigestible part of the bean.
-Know your beans. Some beans, like adzuki, mung beans, lentils, split peas, and black-eyed peas produce less gas than others. High gas producing beans include lima, pinto, whole soy beans, and navy beans.
-Add beans to your diet slowly so your body can get used to the fiber. Start off with small portions once or twice a week and slowly increase your intake.
-Chew your beans thoroughly to help break them down for digestion.
And finally, you can always take Beano or other gas busting tablets to reduce gas production.
So in honor of National Bean Day, prepare a bean dish today! You can find delicious recipes at Bean Institute website.
One of my favorites (because it’s super easy) is the Breakfast Bean Burrito. See the recipe below.
Breakfast Bean Burrito
Ingredients:
1 -10” flour tortilla, plain or whole wheat
3/4 cup canned, drained, and rinsed reduced sodium black or pinto beans
1 scrambled egg
¼ cup shredded Cheddar or Monterey Jack cheese
2 tablespoons of your favorite salsa
Directions:
1. Lay the tortilla on a dinner plate.
2. Place the beans in the center, top with the scrambled egg, cheese and salsa.
3. Fold in the ends, and then roll up to form a burrito.
4. Microwave for 45-60 seconds.
Suggested Serving: Add additional salsa and/or plain, low-fat Greek yogurt for extra flavor and protein!
-Lisa
Source: http://www.health.harvard.edu/blog/recipe-for-health-cheap-nutritious-beans-201211305612
Turkey dinner, turkey leftovers: now what?
My family loves turkey leftovers as much as they love the freshly baked turkey. I look forward to preparing different dishes with the leftovers. My husband’s job is to pull the meat off the bone, put it in plastic bags, and refrigerate it.
Once this is done, we sit down and ask our family what dishes they would like us to prepare with the turkey. One of the favorites that is always asked for is a turkey and noodle casserole. I even add the leftover vegetables for more flavor, as I don’t want them to go to waste either.
Another favorite is making turkey soup. Again you can add noodles and/or vegetables, and gravy. My favorite is turkey salad, made just like you would make chicken salad. We make sandwiches using the leftover cranberries and rolls. Just be mindful of food safety, when handling, deboning, storing and reheating your leftover turkey.
For more information, check here:
- http://extension.psu.edu/food/preservation/news/2012/holiday-leftovers
- http://food.unl.edu/safety/thanksgiving-food-prep
Judy
Get moving: continued motivation
Exercise or physical activity is a hard blog for me to write about because I yo-yo with exercise. Some of you know what I am talking about. For years, I exercised every day to the point of being a compulsive exerciser. I had a good solid exercise routine that really worked for me, and I faithfully stuck with it. I even managed to pull my husband into my exercise routine. We walked 2 miles every day together. Then, for whatever life reason happened, we stopped.
My daughter and I joined a yoga class together, and I loved every minute of our yoga sessions. We had a dynamite instructor and great classmates. I am not sure why I quit doing yoga, but when that class was over, I did not sign up for another class, and my doing yoga was over. The reasons I quit exercising are not important, nor do I think they really matter.
Here is the thing. I am motivated once again to exercise and have been in a good exercise routine for the last month and I want this motivation to continue. I am worried with the holidays approaching that I will get side tracked and stop exercising. Please encourage me to continue to exercise and give me some advice on staying motivated to continue exercising especially during the holiday season. I want to make sure that some type of physical activity remains a constant in my life. Help me out!
Susan
Healthy Times Newsletter, December 2015
Our Healthy Times Newsletter this month focuses on keeping your food safe in the refrigerator. You’ll also find a fun snack recipe that is easy enough for your children to make! And finally, learn tips to be active indoors.
Sources:
Refrigerator Thermometers: Cold Facts about Food Safety – http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm253954.htm
http://www.fightbac.org/
Decorate together this season
Nothing says the holidays are coming more than a kitchen filled with the smell of cookies baking in the oven. Some of my earliest memories are of helping my mother make dozens and dozens and dozens of Christmas cookies each year. I can just smell the cinnamon and nutmeg filling the house with that aroma we associate with this time of year. Most of these cookies were only made once a year and were such a treat for us. Mom made kid friendly cookies like Color Cookies filled with M&Ms and Peanut Blossoms topped with that wonderful chocolate kiss. I had to unwrap all those kisses and I think just a few went in my mouth and never made it to the cookie!
Then there were the cookies that were for company like Divinity, Rum Balls and Chocolate Covered Cherries. We were threatened within an inch of our lives if we touched them. These were put out on festive holiday themed plates when company visited bringing their own favorite cookies in a tin to share with us. Oh, how we loved to taste their special treats! I have all of my mother’s recipes and love to relive those childhood memories by going through the stained and faded recipe cards. I will pull out several favorites to make this year but I won’t make the quantity of cookies that she made when we were kids.
As I see the recipes written in her handwriting, I will feel and remember the love that went into each batch of cookies. Here’s hoping you express your love for your children and create some memories by baking up a big batch of cookies together for the holidays.
For some recipe ideas go to: http://www.cookinglight.com/entertaining/holidays-occasions/10-timeless-holiday-cookies-00400000036149/
Suzanne