Vary Your Veggies:Eat More Beans
Their are 5 big key guidelines in terms of the Dietary Guidelines. They help define the overall concepts of healthy eating patterns. #2 on the list is Focus on variety, nutrient density, and amount. This means that as important as it is for us to meet our correct calorie limits and choose nutrient dense food options, it is important to focus on variety in our food groups. This means to explore your fruits instead of sticking to apples. This means that instead of always having your grains come from a loaf of bread to switch it up and try brown rice or even a new grain! This also means to vary your vegetable and protein sources. One of the most pushed aside subgroups of the vegetable category is legumes. We need to be consuming 1.5 cups of beans and peas each week based on a 2000 calorie diet.
This personally could be done in one day for me because I love beans! I understand that I am unique of my love of this "magical fruit", but here are two recipes that you can try to help you get more beans in your diet.
Braised Rosemary White Beans
1 bag of white beans, cooked until tender
3 cloves garlic minced
1/4 cup olive oil
3/4 cup chicken stock
3 sprigs of Rosemary, leaves only
Add all these things to a crockpot and turn on high. Cook for about 3 hours until beans are very soft. Use an immersion blender to lightly pulse the mixture but leaving many of the beans in tact. Season with more salt if needed. Tonight we are serving it with toasted tuscan bread.
Instant Pot Minestrone
1 onion diced
2 carrots diced
2 ribs of celery diced
2 cloves of garlic minced
1 can drained cannellini beans
2 cups of green beans cut into 1.5” pieces (I use leftover steamed green beans or fresh but you can use frozen or canned)
1 cup marinara sauce
1 tsp oregano and basil
4 cups broth
Small pasta
Salt and pepper
Olive oil
Turn on instant pot to sauté setting and add drizzle of olive oil. Add onion, carrot, and celery. Sauté until soft then add garlic, beans, and green beans. Add basil, oregano, and toss to combine. Add marinara sauce. (I use marinara sauce because I hate big canned tomato chunks in soup. I also find it adds way more Italian flavor!) Stir all ingredients to combine before adding broth. Then add your pasta. I didnt add an amount because I think that’s up to you! Some people like a little pasta, some people like a lot. I just wouldn’t exceed 1/2 the bag for the sake of the liquid. Put lid on instant pot and press cancel. Cook on high pressure for 4 minutes followed by a quick release. Season with salt, pepper, add top with fresh parsley. Serve with lots of Parmesan and crusty bread!
This personally could be done in one day for me because I love beans! I understand that I am unique of my love of this "magical fruit", but here are two recipes that you can try to help you get more beans in your diet.
Braised Rosemary White Beans
1 bag of white beans, cooked until tender
3 cloves garlic minced
1/4 cup olive oil
3/4 cup chicken stock
3 sprigs of Rosemary, leaves only
Add all these things to a crockpot and turn on high. Cook for about 3 hours until beans are very soft. Use an immersion blender to lightly pulse the mixture but leaving many of the beans in tact. Season with more salt if needed. Tonight we are serving it with toasted tuscan bread.
1 onion diced
2 carrots diced
2 ribs of celery diced
2 cloves of garlic minced
1 can drained cannellini beans
2 cups of green beans cut into 1.5” pieces (I use leftover steamed green beans or fresh but you can use frozen or canned)
1 cup marinara sauce
1 tsp oregano and basil
4 cups broth
Small pasta
Salt and pepper
Olive oil
Turn on instant pot to sauté setting and add drizzle of olive oil. Add onion, carrot, and celery. Sauté until soft then add garlic, beans, and green beans. Add basil, oregano, and toss to combine. Add marinara sauce. (I use marinara sauce because I hate big canned tomato chunks in soup. I also find it adds way more Italian flavor!) Stir all ingredients to combine before adding broth. Then add your pasta. I didnt add an amount because I think that’s up to you! Some people like a little pasta, some people like a lot. I just wouldn’t exceed 1/2 the bag for the sake of the liquid. Put lid on instant pot and press cancel. Cook on high pressure for 4 minutes followed by a quick release. Season with salt, pepper, add top with fresh parsley. Serve with lots of Parmesan and crusty bread!
Comments
Post a Comment