…start lowering your blood pressure and coronary heart disease risk!
Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:
http://www.sciencedaily.com/releases/2012/10/121022162546.htm
Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!
Easy Vegetarian Three-Bean Chili
This quick and easy vegetarian chili recipe is loaded with heart smart beans!
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onion
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup green bell pepper, chopped
- 2 cups cloves garlic, minced
- 1 tablespoon brown sugar
- 1 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 (16oz) cans stewed tomatoes, undrained
- 2 (15oz) cans black beans, rinsed and drained
- 1 (15oz) can kidney beans, rinsed and drained
- 1 (15oz) can pinto beans, rinsed and drained
Directions
Step 1
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Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes.
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Morning Glory Muffins
These muffins are packed with fiber from the dried fruit, nuts, oatmeal, wheat bran, and whole wheat flour. Try switching it up by using dried apricots, raisins, or craisins. Pair with a glass of skim milk, or a fat-free yogurt, and piece of fruit and you have a breakfast for champions! These muffins also freeze well, and are great to grab for a breakfast on-the-go!
Nutritional Information per serving:
Caloreis 186; Fat 4.4g (sat 0.5g,mono 0.7g,poly 2.8g); Iron 1.2mg; Cholesterol 12mg; Calcium 42mg; Carbohydrate 35.2g; Sodium 190mg; Protein 4.2g; Fiber 3.4g
Food Groups per serving:
1-1/2 grain/starch
Ingredients
- Cooking Spray
- 1 cup whole wheat flour
- 1/2 cup all-purpose flour
- 1 cup regular oats
- 3/4 cups packed brown sugar
- 1 tablespoon wheat bran
- 2 teaspoons baking soda
- 1/4 teaspoon salt
- 1 cup plain fat-free yogurt
- 1 cup mashed ripe banana (about 2 large)
- 1 Large egg
- 1 cup chopped, pitted dates (apricots and raisins work too)
- 3/4 cups chopped walnuts
- 1/2 cup chopped, dried pineapple
- 3 tablespoons ground flaxseed, or 2 tablespoon whole flaxseeds
Directions
Step 1
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Preheat oven to 350°. |
Step 2
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Place 18 muffin cups liners in muffin cups; coat liners with cooking spray. |
Step 3
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Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. |
Step 4
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Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Fold in dates, walnuts, and pineapple. |
Step 5
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Spoon batter into prepared muffin cups. Sprinkle evenly with flaxseed. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. |
Moist and Delicious Carrot (Cake) Bread
Your kitchen will smell like homemade carrot cake. This moist and delicious bread is made with whole wheat flour, fresh carrots, and unsweetened applesauce- adding fiber, nutrients, and cutting back on extra sugar and fat. Enjoy with a smear of maple cream for an amazing afternoon treat!
Ingredients
- 2 eggs or 1 egg plus 1 egg white (beaten)
- 1/2 cup plain greek yogurt
- 1 teaspoon vanilla extract
- 1/4 cup brown sugar
- 1/4 cup maple syrup
- 1 1/2 cup shredded carrot
- 1 cup whole wheat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1 teaspoon salt
- 1 teaspoon cinnamon
- 1/2 cup raisins
- 1/2 cup walnuts, chopped
- 3/4 cups unsweetened applesauce
Directions
Step 1
|
Preheat oven to 350F. Spray loaf pan with nonstick cooking spray. Shred carrots to make 1 1/2 cup, about 3 large carrots. |
Step 2
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In a large bowl beat eggs. Add applesauce, yogurt, vanilla, brown sugar, and maple syrup. Mix until smooth. |
Step 3
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In a seperate medium sized bowl, mix flour, baking soda, baking powder, salt, and cinnamon. |
Step 4
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Mix dry ingredients into wet. Fold in carrots, until well mixed. Add in raisins and walnuts if using. Pour into loaf pan. Bake 30 to 35 minutes, or until a fork comes out clean. |
Butternut Squash Macaroni and Cheese
Ingredients
- 1 1/2 cup whole wheat elbow macaroni
- 1 tablespoon extra virgin olive oil
- 1 tablespoon all purpose flour
- 1/2 cup nonfat milk
- 1/2 cup butternut squash puree (or cauliflower puree)
- 1 1/2 cup low fat Cheddar cheese (shredded)
- 4oz lowfat or nonfat cream cheese
- 1/2 teaspoon salt
- 1/8 teaspoon paprika
- 1/8 teaspoon black pepper
Note
A classic comfort food, jazzed up with butternut squash- healthier and even more delicious!
Directions
Step 1
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Cook pasta according to directions. Drain. |
Step 2
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Coat a large saucepan with cooking spray. Over medium heat, add oil, then flour, and cook, stirring contantly, until think paste, about 1 to 2 minutes. |
Step 3
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Add milk, stir occasionally until mix begins to thicken, about 3 to 4 minutes. Add vegetable puree, Cheddar cheese, cream cheese, and seasonings. Stir until cheese is melted and sauce is smooth. Stir macaroni into sauce and enjoy! |