Beans, Beans, Beans

Did you know that you can use beans in a lot of ways besides chili? Have you stayed away from dried beans because you didn’t know how to prepare them? Dried beans can be an affordable way to eat healthier. They can be cooked in a slow cooker to save time. For more ideas on how to cook different types of beans from scratch, check out this Eat Smart Blog.



Kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils all fall into this category of beans. One type of bean can usually be substituted for another type in recipes. Taste and color may vary slightly.



Beans are available in dry, canned, and frozen forms. They are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. In addition, beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health.



Celebrate Meatless Monday by using beans in your meal as a substitute for chicken, fish, or red meat like has been done in this recipe for black bean burgers. 



Beans also make a great side dish: toss a can of white kidney beans (cannellini beans) or chickpeas with a chopped red pepper for color and some herbs such as rosemary or oregano with a teaspoon of oil. Cook on a roasting pan at 350 degrees for 15 minutes for a nutrient-dense alternative to pasta or rice.  Try adding beans to your favorite soup or salad—this will help you stay fuller longer!





Here are some other bean recipes to try:



Bean Tacos

Mexican Veggie Bake

Cowboy Caviar - enjoy a healthy and flavorful bean salsa



For more information and other recipes check out the Bean Institute.

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Family Fitness Ideas

 Fitness should be a part of everyone’s life in order to stay healthy.



There are many benefits to being active.

• Reduce risk of different diseases like heart disease and diabetes


• Control weight


• Strengthen muscles and bones


• Improve mood

 Staying fit can be hard, especially when you aren’t motivated. One way to make fitness easier is to do it with the people around you, like your family! Families can do so many different activities together, and everyone can get involved to be active. Going for a run is not the only way to be fit-there are so many options!



Some fitness activities families can do are:

• Going for a walk, wear more layers during the fall and winter


• With the cooler temperatures, bring your dance party outside!


• With chalk or colored paper, create a winter hopscotch that can be used inside.


• Getting the family to help with cleaning the house.


• Create your own BINGO game, filled with your favorite farmers market produce, or nature in your environment.


• Embrace technology and try geocaching.  The outdoors treasure hunt that will require a cellphone with GPS (global positioning system). Find more information on geocaching and trails here: https://www.traillink.com/stateactivity/md-geocaching-trails/

Fitness should be fun and enjoyable. Getting active with the family can make for great family bonding and a ton of fun memories. You also get a chance to try new activities and see different places with the people you care about. You can find more activity ideas here, and even find a healthy recipe to stay hydrated!

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Healthy Snacks at Home

Why Healthy Snacks?
Do you find your child fills up on sugary treats between meals? Try giving them healthier snacks to munch on instead. These snacks have valuable nutrients for healthy growth. Helping your children snack well can promote lifelong health and prevent chronic disease.

Nutritious Nibbles
Some good choices include dried or sliced fruit and raw or steamed vegetables. Snacks like this can help make sure your children are getting their fruits and vegetables. You can include protein-rich foods like sliced cheeses, lean meats, whole grain crackers, and nuts. Great snacks also shouldn't be high in sugar or sodium.

Tasty Toppings
Try using spreads and toppings to spice up your snacks. Some examples include peanut butter, hummus, salsa, cottage cheese, and yogurt. These sides can improve favorite foods and help picky eaters develop a taste for new flavors. Dip celery sticks in peanut (or other nut) butter or hummus to make your snack tastier. Remember that these are meant to be a side for your snack, not the main event.

Try New Things!
Use snack time as a chance to sample foods you might not normally eat. Encourage your kids to eat food with a variety of shapes, textures, and flavors. They won’t like everything they try, but you never know what they might love! Check out these fun recipes to pack your snacks with the best things.
Peanut Butter and Banana Wrap
Tasty Tots Made From Sweet Potato and Chickpeas
Black Bean Salad and Shredded Carrot Lettuce Wrap

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Beyond Kidney Beans

With fall weather here and school in full swing, you and your family may be looking for quick, budget friendly meals that’s still a crowd pleaser. Fall weather also means delicious soups, warm casseroles, and hearty chili.



A perfect ingredient for these fall recipes are kidney beans! This red, kidney-shaped bean can be purchased canned or dried and is a pantry staple for fall recipes. Kidney beans can be used many different ways and are full of protein and fiber to keep your family satisfied on a budget. If you want to start eating more beans but aren’t sure how, here’s some tips to get you started.

Choose canned kidney beans with low or no added salt. Drain and rinse to remove some of the added salt. If you are using dried kidney beans, soak the beans overnight before boiling them.



3 Things to Do With Kidney Beans

1. Easy Red Beans and Rice.  Spray a skillet with cooking oil spray, and sauté one large, chopped onion and chopped bell pepper over medium heat for 5 minutes or until tender. Add 1 teaspoon of garlic powder, 2 cans diced tomatoes, and 1 can of kidney beans, drained and rinsed. Bring the mixture to a boil then reduce heat to low and simmer for 5 minutes. Serve over brown rice.


2. Taco Soup. Cook 1 pound lean ground beef in a pot over medium heat until brown. Put the meat in a strainer to drain the fat, rinse with hot water. In a pot, mix the meat with 2 cans diced tomatoes, corn, and kidney beans with 2 teaspoons chili powder, ¾ teaspoon cumin and garlic powder, and 1/3 cup of water. Cook on low heat for an hour. Sprinkle some low-fat cheddar cheese on top to serve.


3. 3-Can Chili.  Place 1 can kidney beans and 1 can corn, both drained and rinsed, with 1 can crushed tomatoes into a pan. Add chili powder to your taste and stir to mix. Continue to stir over medium heat until heated thoroughly. Serve immediately with whole grain corn bread or brown rice. 

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Meatless Meals with Beans

Dinnertime is around the corner, and you are looking in your pantry to see what to fix. How about trying something new tonight, a meatless meal with beans!



Beans are a great addition to any weeknight meal. With their unique flavor and texture, beans can replace meat in multiple meals. Especially if you want to save money on your weekly meals! Beans contain nutrients like iron, fiber, protein, and potassium which help to provide us with a healthy lifestyle.



Whether it be tacos, salads, or burgers, beans can replace any type of meat in almost any recipe. This list can get you thinking of some other dishes that you may be able to replace with beans.

• Black beans are great replacements for ground beef in dishes like tacos, burgers, and chili.

• Garbanzo beans (chickpeas) add creamy textures to dishes like pasta salad, Greek salad and curry.    

• White beans (Cannellini beans) add good texture to soups like vegetable soup and creamy white bean soup. 

A great way to get beans into kids diets is to incorporate them into a dish that they are used to eating. Kids love burgers, and these Black Bean Burgers are similar to beef burgers, but I promise you won’t miss the beef! Black beans can have a meaty texture, which makes them great for this recipe. Try adding some toppings like avocado, or even something fun like a mango salsa on top!

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