add this: beans

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What:

  • Standard Beans: Lentils, Garbanzo, Kidney, Great Northern, Black Beans
  • Try these: Adzuki, Black-Eyed Peas, Pinto Beans, Edamame

Why:

  • Full of protein and fiber
  • Contain B vitamins, iron and other vitamins and minerals
  • They are cheap!
  • Canned beans can be high in sodium, so rinse them before using

How:

How do beans play a role in your diet? 

white bean & kale soup

I know all of my Midwest friends and family will think that I’ve completely lost it, but its been cold in California. (And raining. No one told me it rained here, but I kind of like it.)

And when its cold, I crave soup to warm me up! I’m a fan of all kinds of soups – from creamy and rich (my Mom makes the best Shrimp & Artichoke Soup) to healthy, chock-full-of-vegetable soups.

This time around, I wanted an extra-healthy soup. Brimming with vegetables. Free of meat. Something that would warm me up and fill me up without a ton of calories because I’m pretty sure I’d rather eat more cookies this time of year. Healthy soup = more room for cookies, right?

So I threw together a ton of vegetables, a few beans, and my favorite, kale for a light, yet hearty soup that will leave you feeling good! I added a decent amount of red pepper flakes and the Taster loved the spiciness of the soup. Season the soup to your preference!

 

White Bean & Kale Soup

by Emily Dingmann

Prep Time: 15 min

Cook Time: 75 min

Keywords: soup/stew gluten-free high fiber low-carb vegetarian beans kale winter

Healthy, hearty soup full of veggies and beans!

Ingredients (8 servings)

  • 1 onion
  • 6 cloves of garlic
  • 1 leek
  • 5 stalks celery (about 4 cups chopped)
  • 5 carrots (about 2 cups chopped)
  • 2 Tbsp butter or oil
  • 2 cups white beans (cooked)
  • 64 oz vegetable broth (2 boxes)
  • 1 14.5 oz can of diced tomatoes
  • 1 bunch kale
  • salt, pepper, red pepper flakes

Instructions

Prep all vegetables.

Chop onion, celery, carrots and leek.

Mince garlic.

Thinly slice kale.

Heat oil in large pot and add onions and garlic.

Saute for a few minutes, then add celery, carrots and leeks.

Cook for a few more minutes.

Add beans, broth and tomatoes.

Bring to a boil.

Add chopped kale and let simmer for 30-60 minutes.

Serve hot and sprinkle with parmesan if desired.

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daily eats: 12.14.11

Hi Friends!

The last few daily eats posts have had some sort of theme, but I’ve got nothing for you this time! Just a normal, old day. :)

I started out the day with some green tea. Even though I just picked up a new coffee pot (I broke mine last week) I might be on a tea kick. I love the flavor of coffee, but when I had it the other day, I just didn’t feel  as clean(?) as I do with tea. More experiments coming on this front.

Breakfast: needed to be light since it was 8am and I had a workout scheduled for 10:30 so I had a slice of sprouted bread (French Meadow) with one organic egg.

Workout: This was our second time doing the Lunch Crunch workouts by Open Sky Fitness and they are TOUGH! In a really good way. :) It is a quick-moving circuit of exercises and drills and an intense workout outside at the La Brea Tar Pits Park –  I love it!

(I went a little darker with my hair, what do you think?)

Lunch: Greek Salad (cucumber + tomato + red onion + olives + goat feta cheese + olive oil +salt + pepper) with a side of Kale & White Bean Soup.

After my first course of soup and salad I decided I was still hungry so moved onto 1/2 sprouted tortilla + tuna salad (leftover from the Tasters lunch) + sprinkle of cheese + arugula – all baked in the oven. It was just ok.

Snack: Last night I re-stocked my dried fruit stash, so I snacked on some dried mango + pineapple for an afternoon snack.

Then I was hungry again (thanks to my light breakfast and hard workout) so I had a little wine, cheese and proscuitto! :)

Dinner: We haven’t found a good burger joint in our new neighborhood (haven’t even gone out for burgers since we moved here!) so we decided to try out The Counter. It is a build-your-own burger bar…which was much harder to do than I thought!

Ultimately I chose beef + pepperjack + tomato + fried onions + lettuce + pickles all on an english muffin. Oh, and a combination of regular and sweet potato fries hiding in the back. The burger was great, but I’m not sure how I feel about the whole “choosing your own” which is surprising, because normally I love that kind of stuff! Maybe I’ll be more adventurous next time.

Needless to say, it was a good burger.

The night was finished off with some of my favorite chocolate and relaxing with the Taster – perfection!

Enjoy your Thursday!

ask the nutritionist: favorite protein sources

Don’t worry, I’m not going to give you a science lesson on protein. I like the food aspect so much more than the scientific one. :)

Protein. We all need it. Some of us get too much. Some of us don’t get enough.

Sometimes it is easy to get enough. Other times its not.

I am definitely what I would consider a “protein person.” I need a decent amount of protein (and fat) at each meal or I get hungry. And then I get really crabby. Ask the Taster, he’ll tell you it isn’t pretty.

Here are some of my favorite – EASY – ways to get in protein!

Favorite, Easy Proteins: 

  • peanut butter or other nut butters
  • cheese sticks
  • greek yogurt
  • tofu
  • hard boiled eggs
  • edamame
  • protein bars like thinkThin
  • sprouted bread
  • cottage cheese
  • tuna
  • beans like lentils
  • protein shake/smoothie 
  • oatmeal
What are your favorite ways to eat protein?