Three Bean Pasta Veggie Salad

Three Bean Pasta Veggie Salad
Prep Time
10 minutes
Number of Servings
8
Ingredients

Pasta Salad

Dressing

Directions
  1. Cook pasta per package directions. While pasta is cooking combine all salad ingredients except the dressing in a large mixing bowl.
  2. When pasta is done, rinse, drain and add to bowl.
  3. Whisk dressing ingredients together, pour over salad, and toss to mix.
  4. Let stand 5 to 10 minutes and serve.
Nutrition Info
438 calories, 12 g fat (24% calories from fat), 18 g protein, 69 g carbohydrate, 16 g fiber, 0 mg cholesterol, 699 mg sodium

Italian Tuna and White Bean Salad

Italian Tuna and White Bean Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 4 cup mixed salad greens
  • 1 (15 oz) can white cannellini beans, drained and rinsed
  • 1 can solid white tuna, drained and flaked with a fork
  • [q:1/2] cup pitted Kalamata olives
  • [q:1/4] of a small red onion, thinly sliced
  • 1 small tomato, diced
  • Tuscan Vinaigrette
  • Lemon wedges
Directions
  1. In a large salad bowl, toss greens with beans, tuna, olives, onion, and tomato. Set aside.
  2. Make Tuscan Vinaigrette. Drizzle desired amount of vinaigrette over salad. Toss again.
  3. Serve immediately with a few lemon wedges.
Nutrition Info
398 Calories, 13 g Protein, 10 mg Cholesterol, 24 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 9 g Fiber, 29 g Total fat (4 g sat), 356 mg Sodium, [nut:4] Vitamin K, [nut:2] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin E, Folate, Iron, Phosphorus, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin C, Magnesium, Potassium, Zinc

Healthy Foods to Curb Hunger

Healthy Foods to Curb Hunger
Don't let hunger pangs derail your diet.
Kelli Wilson
oats, avocado, toast, and almonds to snack on when hungry

Hunger pangs can derail a weight-loss program, but the Environmental Nutrition newsletter offers an easy strategy.

Eating foods that are rich in fiber, protein, and healthy fats will make you feel more full, for a longer time.

Healthy Foods that Fill You Up

  • Oatmeal

    Oatmeal is high in soluble fiber, which slows digestion. Research shows that people who started their day with oatmeal ate 31 percent fewer calories at lunch.

  • Almonds

    Almonds and other nuts offer healthy fat, protein, and fiber.

  • Eggs

    Eggs are high in protein and low in calories.

  • Rye Bread

    Rye bread tends to be more satisfying than other breads, perhaps because it is high in fiber.

  • Greek Yogurt

    Greek yogurt is rich in casein protein, which slows digestion.

  • Beans

    Not only do beans offer plenty of nutrients, research shows they can increase fullness by about 31 percent.

  • Avocados

    Avocados lower the desire to overeat by providing healthy monounsaturated fat. They're good sources of fiber, potassium, several vitamins, and healthful fat.

    A new study found that healthy (but overweight) adults felt fuller, and had less desire to eat over the next five hours after adding avocado to their lunch—and only added about 112 calories.

  • Salmon

    Salmon is loaded with protein and omega-3 essential fatty acids. Research shows that eating at least 25 grams of protein with meals helps control appetite and can contribute to weight loss. A 4-ounce piece of salmon provides that amount of protein. 

Sources

“Top foods to boost satiety,” Environmental Nutrition, 2017

“Consuming Half an Avocado During Lunch Can Make an Overweight Person Feel Full Longer...” Loma Linda University Health

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Contributor
The Taste for Life Staff
Tags
weight loss / dieting
diet / nutrition
oatmeal
almonds
nuts
eggs
bread
rye
beans
avocado
salmon
protein
yogurt

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Seven Layer Bean Dip with Bone Broth

Seven Layer Bean Dip with Bone Broth
Prep Time
20 minutes
Number of Servings
Serves 12
Ingredients

Layer One

  • 1 15-ounce can black beans, drained and rinsed
  • 1 scoop Organic Bone Broth Savory Herb 
  • [q:1/2] lime, squeezed
  • 1 tsp garlic powder
  • [q:1/2] tsp sea salt

Layer Two

  • 1 heirloom tomato, guts and membranes removed and diced
  • [q:1/2] red onion, diced
  • [q:1/2] lime, squeezed

Layer Three

  • 1 cup plain goat yogurt

Layer Four

  • One bunch of cilantro, finely chopped

Layer Five 

  • 1 cup guacamole

Layer Six

  • 1 bell pepper chopped, seeds and membranes removed

Layer Seven

  • 4 ounces raw sheep cheese, grated
Directions
  1. In a high-speed blender, add in black beans, Organic Bone Broth Savory Herb, lime juice, garlic powder, and sea salt. Blend until smooth and creamy.
  2. In an 8-inch glass bowl or 6-inch glass dish, line the bottom with the first black bean layer.
  3. In a small bowl, mix together tomatoes, onion, and lime juice. Add on top of black bean layer.
  4. Spoon goat yogurt evenly across tomato mixture.
  5. Evenly layer chopped cilantro on top of goat yogurt.
  6. Scoop guacamole over cilantro layer.
  7. Place chopped peppers on top of guacamole.
  8. Sprinkle raw sheep cheese on top. Keep refrigerated until ready to serve.

Black Bean Soup With Lime-Pickled Red Onions

Black Bean Soup With Lime-Pickled Red Onions
Prep Time
80 minutes
Number of Servings
4
Ingredients

Soup

  • 3 Tbsp olive oil
  • 2 cups chopped onion
  • [q:3/4] cup diced celery
  • [q:2 1/2] tsp finely chopped garlic
  • [q:2 1/2] tsp ground cumin
  • [q:1 1/4] tsp oregano
  • [q:3/8] tsp chipotle chili powder plus more for a spicier taste
  • Kosher salt
  • 4 (15 oz) cans black beans, rinsed well and drained
  • 5 cups low-sodium chicken broth or stock (can use vegetable stock as well), plus more if needed
  • 2 cinnamon sticks, broken in half

Garnish

  • 1 large red onion
  • [q:1/4] cup lime juice
  • Kosher salt
  • [q:1/2] tsp sugar
  • 1 Tbsp chopped cilantro, plus 2 tsp more for garnish
  • 2 ripe avocados, cut into [q:1/2] inch cubes
Directions
  1. In a large, heavy pot over medium heat, heat oil until hot. Add onion and celery and cook, stirring often, for 4 minutes. Add garlic and stir 1 minute more. Stir in cumin, oregano, [q:3/8] teaspoon chipotle chili powder, and [q:1/2] teaspoon salt. Stir 1 minute more. Add black beans, chicken broth or vegetable stock, and cinnamon sticks.
  2. Bring mixture to a simmer. Reduce heat to low, and simmer until soup has reduced by about a third (to about 8 cups) and has thickened, 40 to 45 minutes. Season soup with salt to taste, and with [q:1/8] teaspoon chipotle chili powder if you’d like more heat. Remove and discard cinnamon sticks. (Soup can be prepared one day ahead. If preparing ahead, cook to this stage; cool, cover, and refrigerate. Reheat over medium heat, stirring often. If soup is too thick, thin with more broth.)
  3. For the Lime-Pickled Red Onions, peel and then halve onion through root end. Cut each half crosswise into very thin slices to yield [q:1 1/2] cups. Transfer onions to a medium nonreactive bowl and toss well with lime juice, salt, sugar, and 1 tablespoon cilantro. Marinate onions for 30 minutes; they will still be crisp. (Onions can be prepared 2 hours ahead. Keep covered and refrigerated. Bring to room temperature 30 minutes before using.)
  4. Ladle soup into bowls. Garnish each serving with pickled onions (spooning a little of the marinating liquids along with them), diced avocado, and a sprinkle of cilantro. Pass extra onions in a bowl.
Nutrition Info
598 Calories, 28 g Protein, 83 g Carbohydrates, 20 g Fiber, 20 g Total fat (3 g sat, 12 g mono, 2 g poly), 123 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Copper, Iron, Manganese, Potassium, [nutrition:4] Vitamin B3 (niacin), Magnesium, Phosphorus, [nutrition:2] Vitamin B6, C, Calcium, [nutrition:1] Vitamin B2 (riboflavin), E, Pantothenic acid, Zinc

Cassoulet (White Bean Casserole)

Cassoulet (White Bean Casserole)
Prep Time
Prep: 20 minutes, Cook: 1 hour 10 minutes
Number of Servings
6
Ingredients

Bread Crumb Topping

  • 1 Tbsp EDEN Extra Virgin Olive Oil
  • 4 slices baguette, sliced [q:1 1/2]" thick
  • 3 Tbsp fresh parsley, coarsely chopped
  • 3 cloves garlic, thickly sliced
Directions
  1. Preheat the oven to 350°.
  2. Heat oil in a large skillet. Sauté garlic, onion, carrot and potatoes for 5 minutes.
  3. Add salt, pepper and herbs, and sauté 1 minute.
  4. Add bay leaf, beans, tomatoes and vegetable broth. Mix and pour into a lightly oiled casserole dish.
  5. Bake 30 minutes uncovered.
  6. Place all ingredients for topping in a food processor or blender, and pulse until finely crumbled.
  7. Remove the casserole from the oven and mix in one-half of the bread crumbs.
  8. Bake another 20 to 25 minutes or until the potatoes are tender.
  9. Sprinkle the remaining bread crumbs on top of the casserole and bake another 15 minutes until slightly brown.
  10. Remove and serve.
Nutrition Info
Per serving - 263 calories, 9 gram fat (29% calories from fat), 10 gram protein, 38 gram carbohydrate, 8 gram fiber, 0 milligram cholesterol, 420 milligram sodium​

Chili Bean Cornbread Pie

Chili Bean Cornbread Pie
Prep Time
Prep: 15 minutes, Cook: 25 minutes
Number of Servings
8
Ingredients

Pie Filling

  • 15 ounces EDEN Chili Beans (seasoned dark red kidney), 1 can, do not drain
  • 1 cup any EDEN Whole Tomatoes, chopped, do not drain
  • 1 cup diced green bell pepper
  • [q:1 1/2] cups organic sweet corn, fresh or frozen
  • 1 cup red onion, diced
  • 1 tsp dried cilantro
  • [q:1/2] cup fresh parsley, minced

Cornbread

Directions
  1. Preheat the oven to 375°.
  2. In a 10 inch pie plate or casserole dish, combine the beans, tomatoes, bell pepper, corn, onion, cilantro, and parsley. 
  3. To prepare the cornbread, combine the cornmeal, flour, baking powder, and sea salt in a mixing bowl and set aside. Mix thoroughly.
  4. In a measuring cup, combine the EDENSOY, oil, vinegar and maple syrup. Let sit for 2 to 3 minutes until thick like buttermilk.
  5. Pour the EDENSOY mixture into the dry ingredients, and stir until batter is smooth. 
  6. Pour the batter over the bean mixture.
  7. Bake until cake tester inserted into the cornbread topping comes out dry, about 30 minutes.
Nutrition Info
Per serving - 249 calories, 5 gram fat (17% calories from fat), 10 gram protein, 44 gram carbohydrate, 7 gram fiber, 0 milligram cholesterol, 365 milligram sodium

Homemade Lemon Hummus

Homemade Lemon Hummus
for satisfying snacking!
Prep Time
15 minutes
Number of Servings
4 cups
Ingredients
  • 4 cups cooked garbanzo beans (chickpeas)*
  • [q:1/2] cup sesame tahini
  • [q:1/4] cup extra-virgin olive oil
  • [q:1/3] cup water
  • Juice of 2 to 3 lemons
  • 3 garlic cloves
  • 1 tsp ground cumin
  • 1 tsp paprika
  • Salt and freshly ground black pepper
Directions
  1. Add beans, tahini, oil, water, lemon juice to taste, garlic, spices, and salt and pepper to taste in the bowl of a food processor or container of a high-speed blender.
  2. Process until smooth and creamy, pausing, if necessary, to scrape down the sides with a spatula.
  3. Transfer mixture to a storage container. Chill until ready to serve.
Nutrition Info
143 Calories, 5 g Protein, 13 g Carbohydrates, 4 g Fiber, 9 g Total Fat; [nutrition:2] Molybdenum, Copper, Manganese

Bean and Potato Tacos

Bean and Potato Tacos
Prep Time
40 min.
Number of Servings
Makes 10 tacos
Ingredients

Taco Seasoning

  • 1 tsp cayenne pepper
  • [q:1/2] tsp garlic powder
  • [q:1/2] tsp onion powder
  • 4 tsp ground cumin
  • [q:1/2] tsp dry mustard
  • 1 tsp sea salt
  • 1 tsp paprika

Tacos

  • 2 large potatoes, diced
  • 4 tsp olive oil
  • 1 can (14 oz) red kidney beans, rinsed and drained
  • Freshly squeezed juice of [q:1/2] lemon
  • 10 taco shells
  • [q:1/4] of a small iceberg lettuce head, shredded
  • 3 ripe plum tomatoes, diced
  • 1 carrot, grated
  • 1 small avocado, peeled, pit removed, and flesh diced
  • [q:1/2] green pepper, seeded, membrane removed, and diced
Directions
  1. To make taco seasoning, combine all seasoning ingredients in a small bowl and stir to combine. Store in an airtight container until needed. Preheat oven to 400°.
  2. Cook potatoes in a saucepan of boiling water for about 10 minutes, or until just tender. Drain well and then transfer to a baking sheet. Drizzle olive oil over potatoes and then sprinkle over half of the taco seasoning. Bake for 20 minutes, or until golden.
  3. Place beans, lemon juice, and remaining taco seasoning into a small saucepan over medium heat and cook for about 5 minutes, stirring often, until warmed through.
  4. Fill each shell with beans, potato, lettuce, tomato, carrot, avocado and pepper.
Nutrition Info
1 taco: 306 Calories, 13 g Protein, 0 mg Cholesterol, 48 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 14 g Fiber, 8 g Total fat (2 g sat), 297 mg Sodium, [nut:5] Folate, [nut:3] Vitamin B6, Vitamin C, Phosphorus, [nut:2] Vitamin B1 (thiamine), Iron, Magnesium, Potassium, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin K, Calcium, Zinc

QUIZ: Which beans are best for your next meal?

QUIZ: Which beans are best for your next meal?
Pam Bump
Different types of beans

So many beans, so lentil time.

Snippets

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Contributor
Pamela Bump
Tags
beans
adzuki beans
fava beans
kidney beans
lentils
black beans
black eyed peas
slow cooker
salad
sandwiches
soup / stew
southern
mediterranean

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