Author: its_admin

Antipasto Salad with Parmesan Bread

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Serves 6

Ingredients:

  • 1 small fennel bulb, quartered lengthwise, thinly sliced through core
  • 2 medium yellow bell peppers, halved, seeded, cut into wide wedges
  • 3 plum tomatoes, halved lengthwise
  • 1 (15-ounce) can white kidney beans (cannelloni), rinsed and drained
  • 1/2 small red onion, diced
  • 12 cups packed mixed salad greens (spinach, arugula and radicchio), torn
  • 1 cup mushrooms, sliced
  • 1 cup packed fresh basil leaves, torn
  • 1/2 pound fresh mozzarella cheese, cut into strips
  • 12 thick slices salami, cut into thin strips
  • 12 oil-cured black olives

Parmesan Bread:

  • 6 (3/4-inch thick) slices sourdough bread
  • 1/2 cup Parmesan cheese, grated

Antipasto Dressing:

  • 2/3 cup extra-virgin olive oil
  • 1/4 cup red-wine vinegar
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon garlic, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes

Preparation:
Preheat broiler. Lightly oil broiler-pan rack. Arrange fennel, yellow peppers and tomatoes in single layer on rack. Brush with 2 tablespoons of the Antipasto Dressing; broil for 10 minutes or until crisp-tender. Set aside.

While vegetables broil, in small bowl, combine beans, red onion and 2 tablespoons of the dressing.

In large bowl, toss greens, mushrooms and basil and 3 tablespoons of the dressing. Divide greens mixture among 6 plates. Arrange combination of fennel, yellow peppers, the bean mixture, mozzarella cheese and salami attractively over each plate. Top each with tomato half and 2 olives. Pass remaining dressing. Serve with Parmesan Bread.

Antipasto Dressing:
Whisk all ingredients together in a bowl.

Parmesan Bread:
Preheat broiler. On broiler-pan rack, arrange 6 (3/4-inch-thick) slices sourdough bread; broil 4 inches from heat source until toasted, 1 minute per side. Brush top sides with 2 tablespoons Antipasto Dressing; sprinkle with ½ cup grated Parmesan cheese. Broil 1 minute longer, until cheese melts and is golden.

Simple tips to add more beans to your daily meals.

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There are lots of easy ways to add beans to your meals to reap the healthy benefits

Mix Beans Into Breakfast – The English eat beans on toast, and beans are an everyday staple for breakfast. Eggs, black beans, guacamole and salsa also make for a great combo for a savory morning.

Put Them In Pasta: Try adding white beans to pesto pasta or to your tomato sauce.

Stir Them Into Soup: Beans are a great addition to any soup from chicken noodle to chili! Just add your favorite type of bean to your next batch.

Spread Them Onto Sandwiches: Make homemade bean dip or hummus and substitute for mayo. Dip your veggies into the bean dip for an additional use!

Toss Them In Your Salads: Try topping your salad with different beans like black, kidney or edamame. You can also make a blended white bean dressing!

Bake Them In Dessert: Substitute flour with a can of pureed black beans in brownies. Also try different bean flours to add to any of your favorite baked goods.

Tuck Beans into Pitas: Tuck them into whole-grain tortillas or pita bread.

Sautee Them: Toss beans into sautéed veggies or mix them with cooked greens and garlic.

Black Bean and Tomato Quinoa

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Serves 4

Ingredients:
2 teaspoons grated lime zest
2 tablespoons fresh lime juice
2 tablespoons unsalted butter, melted and cooled
1 tablespoon vegetable oil
1 teaspoon sugar
1 cup quinoa
1 (14- to 15-ounce) can black beans, rinsed and drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro

Preparation: Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don’t worry if lid doesn’t fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Beananza Bars

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Preparation Time: 10 to 15 minutes,
Baking Time: 20 to 25 minutes

32 to 36 bars

Ingredients:

  • 1/2 cup all-purpose flour
  • 2/3 cup packed light brown sugar
  • 2/3 cup quick-cooking oats
  • 1 cup natural wheat and barley cereal (Grape Nuts)
  • 1 can (15 ounces each) Pinto or Great Northern beans or 1 1/2 cups cooked dry-packaged Pinto or Great Northern beans, rinsed, well drained, coarsely chopped
  • 3/4 cup dark raisins
  • 3/4 cup chopped dates
  • 1 cup flaked coconut
  • 1/2 cup chopped walnuts or almonds
  • 7 tablespoons melted margarine
  • 1/2 cup honey
  • 1 teaspoon vanilla
  • 1 teaspoon ground cinnamon
  • 1/8 teaspoon salt

Preparation:
Combine flour, brown sugar, oats, cereal, beans, raisins, dates, coconut, and walnuts in large bowl. Add remaining ingredients, mixing well. Press mixture evenly into greased 13×9-inch baking pan.

Bake at 350º F. until bars are browned and firm to touch in center, 20 to 25 minutes. Cool completely before cutting.

Notes:
1 2/3 cups low-fat granola cereal can be substituted for oats and natural wheat and barley cereal. Use a pastry cutter to chop beans quickly and easily.

NUTRITION FACTS

Amount Per Serving

Cals: 134 From Fat: 27

Total Fat: 4g

Cholesterol: 0mg

Sodium: 103mg

Total Carb: 23g

Dietary Fiber: 2g

Sugars: na

Protein: 2g

Black and Tan Brownies

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Moist, chewy, creamy-textured, and gluten-free brownies

Ingredients:

  • 4 squares unsweetened chocolate
  • 1/2 pound unsalted butter
  • 2 cups sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon vanilla
  • 4 eggs
  • 1 cup black bean puree
  • 2 tablespoons instant espresso coffee powder
  • 1 cup chopped walnuts

Preparation: Preheat oven to 350 degrees. Butter a 9 x 13-inch pan.
In a small saucepan over lowest heat possible melt the chocolate with the butter.
With an electric mixer beat the eggs, one at a time, into the sugar. Add the chocolate mixture, salt and vanilla and beat until well combined
Beat in the bean puree and the instant espresso powder.
With a spatula, fold in the walnuts. Pour and scrape the batter into the pan and bake for 45 minutes
Allow to cool completely in pan. Frost or sprinkle with icing sugar if desired before cutting into 1 ½-inch by 2-inch bars.

Notes: If you prefer a drier brownie, bake 10 to 15 minutes longer.