Tag: nutrient-rich vegetarian

Black Bean Soup

Soup is not just for lunch anymore. While soups have always had their rightful place as comfort foods, thanks to the addition of hearty ingredients, they are more satisfying as an evening meal and then re-heated as an afternoon lunch or snack.  Most importantly, soups are typically easy to make and inexpensive.

I like lighter, broth-based soups for a lunch or afternoon snack and save the creamy, or heartier stews or soups for evening meals. But thicker soups do not have to be laden with cream, milk or butter. You do not need thick cuts of meat to create a satisfying, rich, or healthy soup. This week, I found a way to create a rich soup using my favorite beans: Black beans.

Why I love black beans

Black beans are delicious on their own, but they are an amazing addition to salads, pasta dishes, tacos, or egg dishes. And when featured as the star of my Black Bean Soup, they are even more delicious. Traditional black bean soup recipes seem to highlight other flavors, or spices, instead of bringing out the earthy goodness that come naturally with black beans.

This recipe uses seasonings to enhance the flavor of the black beans while avoiding pungent ingredients like jalapeno or red pepper that can cause havoc for pregnant women, children, or people who cannot handle the burn or sharpness from peppers or other fiery spices.

Black beans are super healthy, providing protein without the sodium, fat, or cholesterol. Contrary to popular myth, beans, especially black beans, are not gas-producing and promote better digestion to leave one feeling fuller longer.

This recipe makes a perfect dinner and additional portions that can be reheated easily for lunches or snack later. This soup also freezes well, so make a batch and save it in individual containers for future meals or a meal on the go. If you crave spice or heat, additional spices can be added to taste right before eating without changing the complexity or texture of this soup. This recipe can also be modified and made in a slow cooker, Insta Pot or pressure cooker with the same delicious result.

Black Bean Soup

  • 2 tablespoons extra virgin olive oil
  • 1 onion, diced
  • 2 stalks celery, chopped
  • 1 carrot, peeled and chopped
  • 2 cloves garlic, minced
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 1 tablespoon ground cumin
  • 4 cans (60 ounces) black beans, drained and rinsed
  • 4 cups vegetable stock (or low sodium chicken broth)
  • 1 bay leaf
  1. In a large stock pot, heat extra virgin olive oil over medium-high heat. Add onions, celery and carrots and cook 4-5 minutes until softened.
  2. Add garlic, salt and pepper and cook 8-10 minutes until all vegetables are soft and tender.
  3. Add cumin, black beans, vegetable (or chicken) stock, and bay leaf.
  4. Bring to a boil and then reduce to a simmer. Cover pot and cook for 30 minutes until the black beans are tender.
  5. Remove from heat. Remove bay leaf.
  6. Insert immersion blender and carefully pulse until soup begins to thicken. Do not over pulse so the soup stays thick. If no immersion blender is available, carefully ladle 3-4 cups of the soup into a blender and puree until smooth. Return to soup and stir until soup is thickened. Ladle additional cups of soup, puree, and mix into soup until desired thickness achieved.
  7. Spoon into bowls and serve with toppings like chopped cilantro, toasted pita triangles, chipped avocado, finely diced cashews, a dollop of sour cream, cooked rice, or small dashes of hot sauce.

Featured photo by Dana DeVolk

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment

A.M. Avocados

I have come to love avocados.  Like many of us, the only time I ate avocados was in guacamole. However, I have come to appreciate avocados so much more and try to incorporate them whenever I can into other meals because they add a subtle taste that I can use in place of meat, thanks to their high protein content and abundance of omega-3 fatty acids. The trick to avocados is picking the right one.

The Secret to Avocado Selection

charles-deluvio-464970-unsplash
Photo by Charles Deluvio

I never knew how to pick an avocado. To me, they all looked the same in the grocery store and I never knew which ones were ripe, over-ripe, or not ready. So, one day I saw a woman in the grocery store buying avocados, and I asked her how she was making her selection. She told me, “It’s easy, just look at the stem.”  

Every avocado has a small stump of its stem. If that stump is gone, don’t pick that avocado. If the stub is still there, she taught me to use my finger and try to gently move the stump; if the stump moves with gentle pressure, the avocado is ripe and ready. If the stump breaks off with your finger moving it, don’t buy it. If that wise woman ever reads this, I thank you each time I buy an avocado!

Health Benefits of Avocados

What I also appreciate is the health benefits avocados have for pregnant women!  They contain necessary fiber, potassium, omega-3 fatty acids, and low sugar that make them a perfect main course or meat substitute for women (or the whole family!). Since breakfast is the most important meal of the day, I found a way to maximize the benefit avocados offer by making them a main course for a morning meal. This recipe is a packed with protein from egg and the avocado, so it wards off hunger and keeps you feeling full for several hours.

And you can refrigerate the leftovers and eat them for a quick lunch or midmorning snack another day. Your family can customize it, and add their own combinations of herbs or toppings, making it spicy or keeping it mild in any way they like. Its super easy so give this one a try the next time you need a hearty breakfast (or brunch!) without the hassle.

Eggs Baked in Avocado

foodism360-488355-unsplash
Photo by FOODISM360 

katja-grasinger-508687-unsplash
Photo by Katja Grasinger

  • 4 ripe avocados
  • 4 medium eggs
  • 2 sliced of cooked bacon, crumbled (optional)
  • Salt & Pepper to taste
  • Parsley, chives or other chopped herbs to garnish
  1. Preheat oven to 425F.
  2. Slice avocados in half and remove the pit. Scoop out about 1 to 2 tablespoons of avocado flesh from the center to make a shallow well that will allow the egg to fit snugly in the center.
  3. Place the avocados in a small baking dish or baking sheet.
  4. Crack an egg into the center of the avocado (Tip: Try to put the egg yolk in first, then fill the egg white in around the yolk. It’s OK if the egg white spills over onto the avocado or down the sides).
  5. Bake 15-20 mins.
  6. Garnish with crumbled bacon, parsley and chives (or any fresh herbs you like), salt and pepper to taste. Try toasted triangles of tortillas or pita bread on the side.

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment

Succotash is Back

I think the first time I heard the word “succotash” was from a cartoon character back when I was a kid. I never knew succotash was an actual dish until well into adulthood. When I finally discovered it, I was hooked. Virtually every region of the U.S. has some form of succotash and the ingredients vary based upon where the dish is being prepared.

For awhile, it seemed that it was on the menu of every trendy restaurant, but always as a side dish. However, over time succotash seemed to fade away in favor of other newer side dishes. But I think succotash is worth staying front and center– not only as a side dish but also as a main course. What I like about succotash is that its super versatile as either a vegetarian dish or one with meat, and it can be loaded with healthy nutrition that a pregnant woman (or any woman or family) can benefit from. The vegetables are typically full of vitamins and minerals, amino acids, potassium and needed fiber.

Succotash is loaded with vegetables. Traditionally, it contains some form of corn and lima beans, but there are plenty of other ingredients that can be added to give it lots of flavor and color. Plus, you can make it in one dish on the stove. What’s better than that?

anne-preble-198119-unsplash
Photo by Anne Preble

While fresh ingredients are best, this dish can be made with frozen vegetables too. Don’t like one of the ingredients? Swap it out for something you like. Different regions of the U.S. use okra, beans, potatoes, or carrots. (Some areas use red or green peppers too, but I find many pregnant women have difficulty digesting peppers or frequent heartburn any time peppers are an ingredient in a meal, so I typically do not use them in any of my recipes).

The possibilities are endless — and with my basic recipe to prepare succotash, you can’t go wrong using any combination of vegetables. Try the Vegetarian Succotash or Succotash with Meat for your next main course or side dish!

Vegetarian Succotash

  • 2 tablespoons extra virgin olive oil
  • 1 onion, diced small
  • 5 ears of corn, husks removed, and kernels cut off (but do not cook!) or 1 large bag of frozen yellow corn, thawed
  • 1 pint of cherry tomatoes, halved
  • 2 cloves of garlic, smashed
  • 1 box (or small bag) of frozen lima beans, thawed
  • ½ cup frozen peas
  • Salt and pepper to taste
  1. In a large, heavy skillet heat extra virgin olive oil over medium heat.
  2. Add onion and cook until onions are translucent, about 5-6 minutes.
  3. Add in the corn, sprinkle with salt, and cover. Continue cooking over medium heat until corn is cooked, about 5 minutes.
  4. Add in tomatoes, sprinkle with salt and pepper and continue cooking for 3-4 minutes.
  5. Add in lima beans and cook an additional 4 minutes or until lima beans are softened.
  6. Add in peas and cover, cooking an additional 2-3 minutes until peas turn bright green and are heated through.
  7. Season with additional salt and pepper as needed. Serve warm.

 

Succotash with Meat

  • 1 tablespoons extra virgin olive oil
  • 1 tablespoon unsalted butter
  • 3 slices of bacon, diced
  • 1 onion, diced small
  • 5 ears of corn, husks removed, and kernels cut off (do not cook!) or 1 large bag of frozen yellow corn, thawed
  • 1 pint of cherry tomatoes, halved
  • 2 cloves of garlic, smashed
  • 1 box (or small bag) of frozen lima beans, thawed
  • ½ cup frozen peas
  • Salt and pepper to taste
  1. In a large, heavy skillet, heat extra virgin olive oil and butter over medium heat.
  2. Add the bacon and cook until the fat is rendered, and the bacon pieces are crisp, about 4-5 minutes.
  3. Remove the bacon pieces and drain on a plate with paper towels.
  4. Add onion to the oil/butter/bacon fat and cook until onions are translucent, about 5-6 minutes.
  5. Add in the corn, sprinkle with salt, and cover. Continue cooking over medium heat until corn is cooked, about 5 minutes.
  6. Add in tomatoes, sprinkle with salt and pepper and continue cooking for 3-4 minutes.
  7. Add in lima beans and cook an additional 4 minutes or until lima beans are softened.
  8. Add in peas and cover, cooking an additional 2-3 minutes until peas turn bright green and are heated through.
  9. Add the bacon pieces back into the succotash and toss to combine.
  10. Season with additional salt and pepper as needed. Serve warm.

 

Paul Quinn, PhD, CNM -Prenatal Possibilities1 Comment
Create a website or blog at WordPress.com