Top 20 Healing Foods- Beans

Welcome back to Day 2 of my "Top 20 Healing Foods" series.  Today I present you the humble bean.  Beans are amazing sources of soluble fiber, which soaks up cholesterol so your body can dispose of it before it sticks to your artery walls.  It also is rich in protein, with a cup of cooked lentils providing the same amount as a t-bone steak!  Beans are also rich in folate (a B vitamin) which is essential for a healthy pregnancy, and magnesium which helps relax arteries, giving blood more room to flow and lowering blood pressure.  Choosing red beans gives you an antioxidant boost as well!

source

BEANS
Key Nutrients:
Folate
Vitams A and C
Protein
Iron

Here are a collection of bean recipes I've posted in the past.  Try one or try them all!

Black Bean, Corn and Avocado Salsa
Addictive Sweet Potato Burritos
Black Bean Fiesta Pasta Salad
Hearty Pasta Sauce
Summer Quinoa Salad
Black Bean Soup

Top 20 Healing Foods- Avocados

At Naloma Kitchen I hope to inspire you to eat real, whole foods, and eat deliciously.  I don't believe that you need to give up on delicious, sometimes decadent, food just because you want to eat more healthfully.  Over the next few weeks I will be sharing recipes I've put together using the to 20 healing foods.  Add these to your diet over the next few weeks and see how amazing you'll feel.

AVOCADO
Key Nutrients:
Folate
Vitamin A
Potassium
Sterols
Monounsaturated fat

Avocados sometimes get a bad wrap because of their high fat content.  But they are an incredible source of good-for-you monounsaturated fat.  Replacing saturated fats with monounsaturated fats can help to lower your cholesterol.  Avocados are also high in beta-sitoseterol, a plant sterol that blocks the absorption of cholesterol from food.

They also contain more soluble fiber and protein that any other fruit.  Half of an avocado provides more potassium than a banana.  And they are chock-full of glutathione, a powerful cancer-fighting antioxidant.

source

 

 

2 tablespoons brown sugar

1/4 cup water

1/3 cup lime juice

1/2 cup chili garlic sauce

4 cups shredded, cooked chicken

2 medium mangos - peeled, seeded and sliced or diced

2 avocados - peeled, pitted and sliced or diced

1 (10 ounce) package spring lettuce mix



 

In a saucepan over medium-high heat, stir together the brown sugar and water. Bring to a boil, then pour into a medium bowl. Stir in the garlic chili sauce and lime juice. Set the dressing aside.

In a large bowl, toss together the chicken, mangos and avocados. Arrange the spring salad mix on serving plates, then top with a few spoonfuls of the chicken mixture. Pour dressing over the top.

Editor's Note: A friend of mine asked whether the chili garlic sauce was homemade or not.  It's not.  You buy it.  This is what you're looking for.  If you can't find in your area you could always try stirring some garlic into sri racha sauce.  But I think it's a lot spicier so you might want to just do it to taste!  Also, it makes a lot of dressing, so you'll probably have some left over. It would make an awesome marinade.  :)

Pomegranate Feta Salad

When I was a kid living in Arizona we had a pomegranate tree growing in our yard.  I remember coming home from school and picking them right off the tree, cracking them open and eating the seeds. Little did I know that the fruit I was eating contained such an abundance of good things for my body.

Pomegranates are chock-full of polyphenals, plant chemicals that are powerful antioxidants.  Studies have shown that these polyphenals slow cancer cell growth and actually encourage cancer cells to kill themselves off. 

In addition to antioxidants, pomegranates are also anti-inflammatory and can be helpful for arthritis sufferers.  The juice has been shown to lower the levels of inflammatory chemicals leading to an abundance of an enzyme in the body that can wear away your cartilage.

Pomegranates are also high in flavinoids.  The more flavonoids a person eats the lower the likelihood of develoing dementia and Alzheimers. 

Here's a salad that is quick to throw together and looks amazing.  Give it a try!

source

1 (10 ounce) package mixed baby greens

1 pomegranate, peeled and seeds separated

1 (8 ounce) package crumbled feta cheese

1lemon, zested and juiced

1 teaspoon dijon mustard

3 tablespoons red wine vinegar

3 tablespoons extra-virgin olive oil

salt and pepper to taste

Place the lettuce, pomegranate seeds, and feta cheese into a large mixing bowl; set aside. Whisk together the lemon juice and zest, mustard, vinegar, olive oil, salt, and pepper in a separate bowl. Pour over the salad and toss to coat. Serve immediately.

Fresh Corn Tomato Salad

Ah, what a busy busy week!  If you read this blog regularly you know that this summer I've been in the process of opening my own preschool out of my home.  Well, Monday was our first day and phew, I'd forgotten how busy a room full of 4 year olds can be!  I even took a nap with my daughter that afternoon and I NEVER nap, so that's saying something.  I am absolutely loving teaching again, and being in my own "classroom" where I can teach whatever I want!  And it's great for my kids too, because I know they are getting a top notch education, but also getting the socialization that many homeschooled kiddos lack.  Now, please don't send me nasty emails about how not all homeschool kids are socially behind.  I know many homeschooled children are very social and their parents go above and beyond.  But for me, I know my kids and I know that they are happiest in a school environment with other children. 

Since my last few posts have been pretty decadent I thought I'd throw something at you on the lighter side.  It's corn season here and what could be better than a quick salad of corn fresh off the cob and other veggies from the garden?

 

This recipe is from "How to Boil Water" on the Food Network.  You can find the orignal here.  It would also be yummy with feta cheese in place of the mozzerella.  Or, oh, how's about a smoked mozzerella!  My mouth is watering, better whip up another batch :)

 

 

3 tablespoons white wine vinegar

2 teaspoons kosher salt
Freshly ground black pepper
1/4 cup extra virgin olive oil
6 ears fresh corn, husked (about 4 cups corn kernels)
2 cups grape tomatoes, halved
1 bunch scallions (white and green), thinly sliced
8 ounces fresh mozzerella cheese cut into small cubes
1 1/2 cups fresh basil leaves

Whisk the vinegar, salt, and pepper in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing.

Shear off the corn kernels with a sharp knife over a bowl. Toss in the tomatoes, scallions, and mozzarella. Pour the dressing over the salad and toss to coat. Cover and let set for 15 minutes or up to 2 hours. Before serving tear the basil over the salad and stir.

 

Black Eyed Pea Salad with Lemon Vinaigrette

No, I have not fallen off the face of the earth.  Yes, I have been crazy busy!  We've been swamped with swimming lessons and soccer practice, not to mention a 10 day trip to my dad's ranch in Wyoming over the 4th of July.  This trip was the first time I traveled for any extended amount of time with my two kids by myself.  My husband had to work, so I loaded up the van (thank God for mini-van's with DVD players!  How did our parents do it?!?) and hit the road.  We had a really nice visit.  The first few days I got to spend with my dad, which was a real treat.  We rarely get one-on-one time together; our family is so darned big!  My step-mom showed up a couple of days later after a volunteering trip she'd been on, and my younger sister rolled in the next day with her little boy.  He wasn't too sure about me on this visit. He finally decided I wasn't the boogie man about 10 minutes before we headed back home. 

We had a little BBQ get together with some of the extended family and I whipped up this quick bean salad which I adapted from this recipe from the Liv Life blog.  It was so light and fresh.  A perfect accompaniment to ribs :)

source

Dressing:
¼ cup fresh squeezed lemon juice
1½ Tbs Olive Oil
7 leaves fresh cilantro, thinly sliced
1 clove of garlic, pressed
zest of one lemon, finely grated
1 tsp mustard
salt and pepper to taste

Salad:1 can black eyed peas, drained and rinsed
½ cup chopped tomato
1 avocado, diced
2 green onions, finely chopped

In a small bowl mix the dressing ingredients together, whisk until well blended.

In a large bowl mix together the salad ingredients. Add the dressing and toss lightly to coat evenly. Add salt and pepper to taste, and serve!



Black Bean Fiesta Pasta Salad

Last night we camped in the backyard with the kids for the very first time.  We tried last summer when Little Brother was only one and it resulted in lots of grumbling on the part of the parents and fussing on the part of the kids.  We ended up sleeping in our beds that night.

Last night was amazing though!  We slept in our hobbitat tent, which we love because it has an amazing celing that lets you see all the stars.  We sang twinkle twinkle, and Big Sister learned the "Star Light, Star Bright" poem.  We shared our wishes and read lots of books.  It took a bit of time before Little Brother finally settled down, but we slept well and the kids actually slept in later than they do in their dark bedroom! 

Before we snuggled into our sleeping bags I made us a light supper of grilled chicken and this pasta salad.  For our chicken I just used a sundried tomato vinaigrette dressing as a marinade; letting it sit for most of the day in the fridge soaking up all those good flavors.   This pasta salad is nice and light, with bright flavors.  The kids weren't huge fans, being picky as ever, but my husband and I sure liked it! 

2 c. shell pasta, or shape of your choice
4 oz. grape tomatoes, halved
1 avocado, peeled and diced
1/3 c. red onion, diced
1/2 c. yellow or orange bell pepper, diced
1 15 oz. can black beans, rinsed adn drained
4 tablespoons chopped fresh cilantro
2 tablespoons olive oil
4 tablespoons lime juice
1 tsp. salt
ground black pepper to taste
1/2 c. asiago cheese, grated

Cook pasta following package directions.  Drain and rinse in cold water.  In a large bowl ently combine your vegetables, making sure not to smoosh up the avocado too much.  In a small bowl whisk together the cilantro, olive oil, lime juice, salt and pepper.  You can add some cayenne or hot sauce here if you'd like a little heat.  Gently toss pasta with vegetables and dressing until coated.  Chill for 4 hours.  Top with asiago cheese just before serving.  Serves 6.

Herbed Potato and Green Bean Salad

I served this yummy twist on potato salad at my daughter's birthday party.  It was a big hit.  We kept the menu simple with burgers for the grown ups and hot dogs for the kids, with all the fixings, including lettuce from my girlfriend Katie's garden.  I had 3 salads:  fruit salad, a zesty black bean salad, and this one.  We also had salsa and guac with chips, and friend Tara brought a yummy veggie tray with the best radishes!

source

The original recipe for this salad comes from Taste of Home and I twisted it a bit to give it a bit more color and fresher flavor. Don't skimp on the fresh herbs in this recipe if you can help it.  It really makes a difference in flavor and the look of the final dish. I hope you give it a try at your next summer get together!

1-1/2 pounds small red potatoes, quartered

1 garlic clove, peeled and halved

2 cups cut fresh green beans (1-1/2-inch pieces)

1 can (14-1/2 ounces) chicken broth

1 container cherry or grape tomatoes, halved

Tarragon Dressing:

3 tablespoons olive oil

3 tablespoons apple cider vinegar

1 garlic cloved, minced

1 tablespoon minced fresh parsley

1-1 1/2 tsp. minced fresh tarragon

1/2 tsp. ground mustard

1/2 tsp. salt

1/4 tsp. pepper

1/4 tsp. creole or cajun seasoning

In a saucepan, cook potatoes and garlic in boiling salted water for 5 minutes. Add beans; cook 10-14 minutes longer or until vegetables are tender. Drain; discard garlic. Place vegetables in a bowl.

The original recipe says to warm the broth; pour over beans and potatoes. Cover and refrigerate for at least 2 hours, stirring several times.  I found that this made the green beans taste canned and gave them that yucky brown flavor.  So, I would suggest separating the beans from the potatoes and chilling them separately.  Definitely soak the potatoes in the broth though.  It gives them tons of flavor and keeps them from soaking up all of the dressing later.

In a small bowl, combine oil, vinegar and seasonings; mix well. Drain potatoes.  Add the green beans and tomatoes to the bowl.  Add dressing and toss to coat. Yield: 6-8 servings.

Antipasto Pasta Salad

Wow!  The weekend is only half over and I feel like I've accomplished so much! Don't you just love days like that?  I feel especially awesome because my husband was gone all morning at an archery competition so I was on kid-duty as well.  Luckily Big Sister played at the next door neighbors all day and Little Brother was kept busy with the garden hose for a looooong time, allowing me to work my butt off. Here's a little rundown of my day:

1. Ate breakfast with the kids, read our new library books again, then they watched cartoons while I drank some coffee and read my magazine, and had a nice chat with my mom ♥
2.  Did 2 loads of laundry and it's all put away!
3.  Cleaned all of the floors in the house
4.  Cleaned the laundry room that looked like it was right out of an episode of Hoarders.  Seriously, I should have taken before and afters.  While I did that I also got all of my sewing supplies and fabric stash organized- something I've needed to do for a loooooong time.
5.  I prepped and put 2 coats of paint on a furniture project I'm working on.  Did you know I also custom paint furniture?  You can see my work at Pierce Street Furnishings. I'm really excited about this because it's my last project to wrap up for my first booth at the local consignment and antique mall.  They are having an outdoor sale and I rented a booth for the weekend.  If the sale goes well I might consider renting a booth inside their shop to sell my wares :)

It feels great to have all of this accomplished and know that a lot of my not-fun things are crossed off of my list so tomorrow I'm free to do lots of REALLY fun things! Like grilling out and eating this delicious pasta salad :)

source

1 pound corkscrew pasta
1/4 pound Genoa salami, chopped
1/4 pound pepperoni sausage, chopped
1/2 pound Asiago cheese, diced
1 (6 ounce) can black olives, drained and chopped or fresh pitted kalamata olives
1 jar artichoke hearts
1 red bell pepper, diced
1 green bell pepper, chopped
3 tomatoes, chopped
1 (.7 ounce) package dry Italian-style salad dressing mix- look for a low sodium one
3/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
2 tablespoons dried oregano
1 tablespoon dried parsley
1 tablespoon grated Parmesan cheese
salt and pepper to taste

Cook the pasta in a large pot of salted boiling water until al dente. Drain, and cool under cold water.

In a large bowl, combine the pasta, salami, pepperoni, Asiago cheese, black olives, red bell pepper, green bell pepper and tomatoes. Stir in the envelope of dressing mix. Cover, and refrigerate for at least one hour.

To prepare the dressing, whisk together the olive oil, balsamic vinegar, oregano, parsley, Parmesan cheese, salt and pepper. Just before serving, pour dressing over the salad, and mix well.

Warm Lentil Salad

Today was a day to use up leftovers in my fridge.  I had a grilled bratwurst, some grape tomatoes, and green onions that were all on their way out.  So, I threw together this lentil salad.  It's high in protein and fiber, and you could really put whatever you wanted in the bowl.  You could easily make it vegetarian by leaving out the meat or using tofu or eggs in their place. I made a single serving, but I adjusted the recipe to serve 4.

4 cups water
1 cup dry lentils
assorted vegetables: cucumber, grape tomatoes, green onions, carrots, etc.  Whatever sounds good!
left over hardboiled eggs, tofu chicken, sausage or steak cut into bite-sized pieces
Balsalmic Vinaigrette (we like Ken's and Newman's)
salt and pepper to taste
Seeds for garnish (sunflower, flax, hemp, sesame, etc.)

Bring the water and salt to a boil in a saucepan over high heat. Pour the lentils into the water while stirring constantly. Reduce heat to low, cover, and simmer until the lentils are tender but still hold their shape, about 30 minutes. Drain well.         

Meanwhile assemble your veggies and meats.  Cut everything into bite-sized pieces.  I like to warm my meat up as well.  Though if you're using chicken or steak you could chill the entire salad and have a cold lentil salad that would be really refreshing on a hot day.

When the lentils are finished, toss everything in a large bowl.  Drizzle with balsalmic dressing to your liking.  Sprinkle with salt and pepper and seeds.

Summer Quinoa Salad

If you haven't tried quinoa (pronounced keen-wah) yet, now is the time!  It is a great source of protein for vegetarians as it is a complete protein, meaning that unlike beans and most other protein sources it has all of the amino acids the body needs in one source. It is also gluten-free. It is super easy to cook and can be used just about anywhere you'd use rice.  Even if you aren't vegetarian this is a great pantry staple to have for Meatless Mondays or any time you want a lighter meal.  Because quinoa is protein rich, and a whole grain it is really filling.  Great for those of us looking to shed a few pounds. :)

This salad is yummy and refreshing.  The cranberries give it a pop of color and sweetness and the cilantro is super fresh. If you're not big into cilantro you could substitute another fresh herb.  Basil would be amazing!  I'm allergic to almonds so I use pecans, but I think you could use any nut you had on hand.  I think I might try peanuts next time.  I think they'd really be good with the curry flavor.

source

1 1/2 cups water
1 cup uncooked quinoa, rinsed
1/4 cup red bell pepper, chopped
1/4 cup yellow bell pepper, chopped
1 small red onion finely chopped
1 1/2 teaspoons curry powder
1/4 cup chopped fresh cilantro
1 lime, juiced
1/4 cup toasted sliced almonds or other nut
1/2 cup minced carrots
1/2 cup dried cranberries
S & P to taste

Pour the water into a saucepan, and cover with a lid. Bring to a boil over high heat, then pour in the quinoa, recover, and continue to simmer over low heat until the water has been absorbed, 15 to 20 minutes. Scrape into a mixing bowl, and chill in the refrigerator until cold.

Once cold, stir in the red bell pepper, yellow bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries. Season to taste with salt and pepper. Chill before serving.               

Sesame Noodle Salad

I love pasta salads when the weather gets warmer, and I love asian flavors.  This pasta dish fits the bill!  It is delicious served warm or cold.  If you wanted to make a heartier meal out of it you could add cooked chicken or shrimp.

source

1 (16 ounce) package angel hair pasta

1/2 cup sesame oil

1/2 cup soy sauce

1/4 cup balsamic vinegar

1 tablespoon hot chili oil

1/4 cup sugar

1 tsp. sesame seeds, or more if desired

1 green onion, chopped

1 red bell pepper, diced

Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the angel hair pasta, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, 4 to 5 minutes. Drain well in a colander set in the sink.               

Whisk together the sesame oil, soy sauce, balsamic vinegar, chili oil, and sugar in a large bowl. Toss the pasta in the dressing, then sprinkle with sesame seeds, green onion, and bell pepper. Serve warm, or cover and refrigerate for a cold salad.