Recipes

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Tomato White Bean Soup

Ingredients:

2 tsp olive oil
4 cloves garlic, minced
15 oz can white beans, drained
24 oz low sodium vegetable juice, such as V
82 tbsp prepared horseradish, optionalblack pepper, to taste

Instructions:

In a pot, heat olive oil and garlic.
Cook until fragrant, about two minutes.
Blend beans and vegetable juice until smooth.
If you do not have a blender, mash beans with a fork and stir into the vegetable juice.
Add the vegetable juice and bean mixture to the garlic and heat well.
Add horseradish if desired and black pepper to taste.
Enjoy.
NOTE: Can also be made in a rice cooker or crock pot.
tomato and white bean soup

Youtube Tutorial

Three Sisters Salad

Ingredients:

15 ounces beans, such as black, kidney, or garbanzo, drained and rinsed
11 ounces corn, frozen, thawed or
1 cup fresh
1 zucchini, chopped
1 tablespoon cilantro, chopped
2 tablespoons lime juice
1 jalapeno pepper, seeds removed and finely chopped (optional)

Instructions:

Drain beans.
Add in corn, zucchini, cilantro, lime juice, and jalapeno.
Stir to combine.
Serve right away or refrigerate.

Youtube Tutorial

Three Ingredient Cookies

Ingredients:

1 ripe banana
1 cup quick oats
1/3 cup raisins or dried cranberries

Instructions:

In a bowl, add banana, oats, and dried fruit.
Mix by hand or with a fork.
Form into cookie patties and place on lightly greased cookie sheet (or microwave-safe plate.)
Bake in oven @ 350 degrees for 15-20 minutes or in a microwave for 30 seconds to 1 minute.
It is recommended we make half our grains (bread, pasta, rice, tortillas, etc.) WHOLE for added nutrients and health benefits.
Whole grains are complex carbohydrates and sources of dietary fiber, several B vitamins, and minerals.
Check nutrition labels for the word "whole" in the ingredient list (ex. whole wheat, whole oats.) Other sources of whole grains are brown rice, quinoa, wild rice, and bulgur.
Whole Grains

Three Bean Chili

Ingredients:

1 tablespoon Vegetable Oil
1 Onion diced
2 cloves Garlic finely chopped
2 Zucchini diced (fresh or frozen) or
2 Summer Squash diced
1 cup Corn fresh or frozen
2 Bell Peppers diced
1/2 teaspoon Black Pepper
1/2 teaspoon Salt (feel free to use less)
1 tablespoon Chili Powder
1 teaspoon Ground Cumin
16 ounce can Pinto Beans low-sodium, drained and rinsed
16 ounce can Black Beans low-sodium, drained and rinsed
16 ounce can Red Beans low-sodium, drained and rinsed
30 ounces Diced Tomatoes low-sodium

Instructions:

In a large pot, heat vegetable oil over medium heat. Add onion and garlic then cook until soft, about 2 minutes. Add zucchini or squash, corn, and bell peppers then cook until soft, about 5 minutes. Stir in remaining ingredients and bring to a boil.
Reduce heat, cover, and simmer for 20 to 25 minutes, stirring occasionally.
Serve immediately or cool completely then store in the refrigerator or freezer.

Beans

Beans are great sources of: Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women.Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy.Magnesium helps with muscle function and energy production.

Instructions:

How to Store: Keep beans in an airtight container in a cool, dry, dark place.
Beans can last up to 1 year.
Store cooked beans in a covered container in the refrigerator for up to 5 days.
You can also freeze cooked beans in an airtight container for up to 6 months.
How to Cook: If cooking dry beans, soaking them for 6-8 hours (overnight) before cooking will reduce cooking time.
Drain well
put beans in a large pot with 2 inches of water to cover them
bring to a boil and skim off any foam that forms.
Once the water is boiling, reduce heat to a simmer.
Cook for 1-2 hours; when the beans are easily mashed with a fork, they're done.
Don't add salt as this toughens the beans.
You can add bay leaves, cumin, or other spices to flavor the beans.

Avocado

Avocados are great sources of: Vitamin E protects cells in our body from damage and keeps our immune system healthy.Vitamin K helps our bodies heal quickly.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy.Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.Healthy fats are good for our skin and brain, and help us feel satisfied after a meal.

Instructions:

Choose avocados that are firm but give slightly when pressed with a finger.
These are ripe and ready to eat.
If you buy a hard avocado, leave it on your counter for a couple days to allow it to ripen.
Store unripe avocados at room temperature on the counter for 2-4 days.
Refrigerate when ripe for up to 5 days.
Cut avocado in half lengthwise around the pit.
Quickly hit the pit with a sharp knife and twist to free the pit.
Discard.
Cube or slice each half, then scoop out with a spoon or knife.
Eat as is or add to salad, sandwiches, or spread on toast.

Acorn Squash

Instructions:

Wash squash, cut it in half, and scoop out seeds with a spoon.
Bake skin side down in a 400 degree oven for 45-60 minutes.
Squash is ready when a knife easily pierces through.
Scoop out flesh and mash with butter and salt - or fill the center and eat like a baked potato.

Rambutan

Instructions:

What is a rambutan? Rambutans are a tropical fruit with a sweet flavor similar to a grape.
To eat a rambutan, use a sharp knife to cut a shallow sliver into the rind or chop off the tip of the fruit where the stem connects.
Gently tear the skin open to expose the fruit and squeeze it out of the shell.
Avoid the large, bitter seed in the middle; some people simply bite the flesh off the pit, however, you can use a knife to cut around the diameter of the fruit and then peel the fruit off the pit (this is helpful when using rambutan in recipes).
Rambutans are rich in carbohydrates, lipids, phosphorus, vitamin C, niacin, iron, calcium, copper, protein, and fiber.