Tag: beans

This Week’s Nutrition News Feed

by in Food News, April 10, 2014

mixed beans
In this week’s news: Bean buffs have reason to rejoice; “plant-based protein” shapes up to be the other white meat; and vitamin D is back in the spotlight (make that the sunlight).

Bring On the Three-Bean Salad
Just one serving a day of beans, peas, chickpeas or lentils appears to reduce “bad” cholesterol, a review of 26 controlled studies has found. According to the lead researcher, a single ¾ cup of these foods may lower LDL cholesterol by five percent, which can translate roughly to a five or six percent reduction in heart disease risk. Two factors may influence this. First, the foods have a low glycemic index, meaning that they keep blood sugar levels even (and eaters sated) by breaking down and getting absorbed into the body at a slow and steady rate. Second, they also appear to help rid our systems of the bad fats we ingest. The catch? We currently eat less than half a serving a day.

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10 Healthy (and Easy) Canned Bean Recipes

by in Healthy Tips, October 10, 2013

eggs with beans
From simple sides to upscale mains dishes, here’s how to get more of this tasty and budget-friendly protein into your diet.

What to look for
The health benefits of beans are extensive. Canned varieties make for quick recipes, plus you can’t beat the price. Canned foods do get a bad rap for being super salty, but rinsing and draining canned beans can remove up to 40 percent of the sodium. Low-sodium and no-salt added varieties are also available.

10 Healthy Recipes
Chunky chili, smooth hummus and warm and satisfying baked beans are just a few of the healthy creations you can whip up.

1. Pinto beans: Mexican Eggs with Chorizo and Beans (above, from Food Network Magazine)

2. Pinto beans: Cowboy Beans

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Top 10 Foods That Fill You Up

by in Healthy Tips, January 11, 2012
nuts
Nuts are a high-protein snack that will keep you feeling full.

Do you find yourself hungry 30 minutes after eating? Certain foods can help keep you satisfied so you avoid mindlessly munching throughout the day. Add these 10 filling foods to your daily repertoire.

#1: Oatmeal
A bowl of warming oatmeal can help jump-start a cold winter day and keep you satisfied, thanks to all that fiber.

Recipe: Apple Harvest Oatmeal

#2: Cottage Cheese
This underappreciated food has a perfect balance of fat, carbs and protein. You can count on the combo of protein and fat to help fill you up. Top ½ cup of low fat cottage cheese with fresh fruit or granola or use cottage in dip, quick bread, or pancake recipes.

Recipe: Cottage Cheese Biscuits

#3: Nuts
Pistachios, pecans, almonds, walnuts, or cashews— nuts contain healthy unsaturated fat combined with protein to help keep you satisfied. With an average of 7 calories per nut, a small handful (about an ounce) makes a great snack.

Recipe: Almond Lover Trail Mix

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10 Ways To Reduce Sodium

by in Healthy Tips, September 29, 2011
food label
Are you paying attention to your sodium intake?

Nine out of 10 Americans eat too much salt. It’s estimated that 77 percent of our salt comes from processed and restaurant foods. If your goal is to eat less salt, here are 10 simple ways to do it.

#1: Use fresh or frozen vegetables instead of canned
One-half cup of canned vegetables has about 15 percent of your daily sodium requirements. This is no surprise since sodium is used to preserve canned food. Instead, choose fresh or frozen vegetables whenever possible. If you’re stuck on the convenience of canned veggies, low sodium varieties are also available.

#2: Make your own potato chips
Chips are brimming with salt, but luckily you can make your own in a snap! My kids and chip-addicted husband loved Ellie’s Cracked Pepper Potato Chips. You can always adjust the spices to your liking.

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Baked Beans, Lightened Up

by in Meal Makeovers, June 9, 2011
Baked Beans With Ham
Ellie's Baked Beans With Ham

While they’re certainly convenient for summer cookouts and parties, canned baked beans can be a deceivingly high-calorie side dish.  Make your own flavorful, lightened up version with our recipes and tips.

Lighter, still-delicious baked beans »

Better Together: Power Food Combinations

by in Healthy Tips, May 17, 2011
Spinach and Bacon Quiche
Eggs and cheese: (nutritionally) better together.

Some foods just taste great together, like milk and cookies. But others pairs actually work together to help your body get the most nutrition bang for its buck. Here are 5 of the most powerful food combos.

Eat it together: 5 power food combos »

Top 5 Foods To Boost Your Mood

by in Healthy Tips, April 11, 2011
Healthy Pasta Recipe
One more reason pasta is so comforting: It helps raise mood-boosting serotonin levels.

Feeling a little down in the dumps? While it may not be able to cure all that ails you, what you eat can certainly affect how you feel. Make these 5 feel-good foods part of your regular routine.

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Pantry Makeover: What to Stock, What to Skip

by in Grocery Shopping, Healthy Tips, January 13, 2011

canned beans

We’ve given you tips for the refrigerator — now it’s time to clean out that pantry! Besides tossing those expired products and wiping down those shelves, here are 5 items to stock up on and 5 things to toss.

What to stock and what to skip »

But I Just Want Some Tacos!?!

by in Healthy Recipes, Meal Makeovers, May 5, 2010
Ricotta Spinach Tacos
Ricotta-Spinach Tacos - Photo by Antonis Achilleos/Food Network Magazine

When you’re craving Mexican food, tacos top the list of need-to-have foods. With some simple swaps, tacos can be part of a healthy diet — read through our tips to find out how to order (or make them yourself).

Get tips for healthier tacos »

10 Foods for Healthy Hair

by in Healthy Tips, March 12, 2010

almonds

What you eat affects every part of your body — even your hair. When it comes to keeping your locks lovely, some nutrients play an extra important role. Here are 10 foods to keep on your plate.

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