Posts Tagged ‘beans’

Easy Black Bean Salad

This salad is so delicious.  We ate it as a side dish one night, for lunch the next day, and as a snack with crackers on day three.  It’s super good for you, totally vegan, and comes together in about 10 minutes.  Great for hot summer days.

This is what you need. I got this out of the Forks Over Knives book you see in the background.

Black Bean Salad

2 cans of black beans, rinsed well (if you don’t rinse them well, they’ll turn the salad grey)

1 large tomato, diced

1 bag of frozen corn

1/2 red onion, diced

the juice of 1 lime

3 tablespoons of balsamic vinegar

1 bunch of cilantro, chopped

Mix all the ingredients and serve!  It doesn’t get any easier than that!

It makes a great side dish for anything grilled.

 

 

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I need to lose a few pounds. Please pass me some carbs.

My biggest obstacle to being vegan is my own headtrash.  I’ve been told for so long that I need a certain amount of protein and that I need to stay away from carbs that I find that mindset sneaking back in.  In my gut I know that feeding oneself should not require a degree in chemistry.  But, in my head, I can’t always shake off all those tired old formulas for weight loss.

Yesterday, I  read a wonderful book that makes losing weight and keeping it off with a whole foods, plant-based diet simple.  It’s called Foods That Cause You to Lose Weight:  The Negative Calorie Effect by Dr. Neal Barnard.  Although this book is a compilation of some pretty technical research, Dr. Barnard’s conversational style makes it accessible.  He spells out in plain language how carbohydrates are used for energy, are not easily stored in the body as fat, and are the key to keeping your metabolism healthy.  I made it through the whole book in just a few hours while I waited for my son’s baseball practice to end.  Dr. Barnard’s explanations make sense and are grounded in science.  I’m going to make a conscientious effort to eat more grains (like brown rice, barley, and whole wheat pasta), beans (like black beans, chick peas, and lentils), vegetables and fruit.  In fact, I’m going to eat until I’m satisfied, and when I get hungry, I’m going to eat some more.  No deprivation allowed.  I’m just going to fill my plate with grains, beans, vegetables, fruit, and food that comes directly from them (like tempeh, soy milk, smoothies, low-fat vegan desserts, salads, cereals, breads, etc.) and enjoy!

Doesn't that look filling? I didn't make this dish of it, but I could...

Dr. Barnard’s work warrants lots of attention really.  I read another book of his last week called Breaking the Food Seduction:  The Hidden Reasons Behind Food Cravings–and 7 Ways to End Them Naturally. 

I think this book might be the key to what I’ve been missing all along.  I have been fighting against my cravings my whole life.  I can beat them back for a while, but eventually I’ll have a moment (or month) of weakness and they’ll get me again.  How many times have I marveled at people who can eat a single slice of cake and then forget that the rest of it is beckoning from the kitchen?  How many times have I wished that I could be one of the people who could effortlessly pass the doughnuts in the break room at work?  Why is it that junk food has had such a hold on me when I don’t want it to?  How can I break away from it long enough to establish good eating habits that don’t dessert me at the first sign of stress?  I think Dr. Barnard might have the answers, and they lie in embracing a whole foods, plant-based diet rich in carbohydrates and low in fat.  If you struggle with emotional eating or stress eating or food cravings, you need to read and reread Breaking the Food Seduction. And, then you need to tell me what you think about it.

Great Vegan Snack–Roasted Garbanzo Beans

Garbanzo beans are a super food.  They’re high in fiber so they promote digestive health and appetite control. Plus, they carry a low glycemic load so they are easy on the insulin levels.  A cup of garbanzos will give you nearly 30% of your USDA of protein and 50% of your fiber in only 268 calories!

Try this delicious, spicy snack when you’re watching football this Bowl Season!

Roasted Spicy Garbanzos

¼ cup extra virgin olive oil

1-15.5 oz. can of garbanzo beans

1 tsp Cheyenne pepper

1 Tbs cumin

1 Tbs salt

 

1)      Pre-heat oven to 450 F.  Pour spices into a large plastic freezer bag.

2)      Pour olive oil onto jelly roll pan and place in preheated oven for three minutes.

3)      Drain, rinse and dry beans.

4)      Toss dry beans in bag of spices until thoroughly coated.

5)      Arrange spiced beans on hot jelly roll pan in a singe layer and cook for 15 minutes. After 15 minutes, stir and continue to cook for 10 more minutes or until beans are firm and almost crunchy.

6)      Serve immediately or sprinkle over a salad.

We loved this idea so much, we’ll be trying some other spice combinations in the future.  Check back to hear the results!

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