Crockpot Butternut Squash Chili

Butternut Squash Chili 2 (3)Ingredients:

  • 1½ pounds Butternut Squash, peeled and cubed
  • 2 (15 ounce) cans no added salt black beans, drained and rinsed
  • 4 ounces canned green chilies
  • 1 medium onion, chopped
  • 2 medium carrots, chopped
  • 2 (14 oz) cans no added salt diced tomatoes
  • 1 cup water
  • 3 Tbsp. chili powder
  • 1 Tbsp. cilantro

Directions:

Combine all ingredients in slow cooker and cook on low 6 to 8 hours or on high for 4 hours.

Recipe makes 6 servings.

Nutrition Information Per Serving: 267 Calories, 2 g Total Fat, 0 mg Cholesterol, 408 mg Sodium, 53 g Total Carbohydrate, 15 g Fiber, 12 g Sugar, 11 g Protein.

To boost protein content of this recipe, consider cooking some lean ground turkey and adding it in!

Recipe inspired by http://www.stockpilingmoms.com/2012/08/butternut-squash-chili-3/#sthash.UeWv4Cpi.dpuf.

 

Easy Bean Salad

Bean SaladIngredients:

  • 1 can (15 to 16 oz) great northern beans, rinsed, drained
  • 1 can (15 to 16 oz) kidney beans, rinsed, drained
  • 1 can (15 to 16 oz) garbanzo beans, rinsed, drained
  • 1 large cucumber, chopped
  • 1 large tomato, chopped
  • 1/2 medium red onion, chopped
  • 3 Tablespoons basil pesto
  • 2 Tablespoons white wine vinegar
  • 1 teaspoon salt

Directions:

  1. In large bowl, toss beans, cucumber, tomato and onion.
  2. In small bowl, mix pesto, vinegar and salt until well blended. Pour over bean mixture; toss until salad is coated with basil mixture.
  3. Cover and refrigerate 1 hour or until serving.

Recipe makes 14 servings.

Nutrition Information Per Serving: 140 Calories, 3 g Fat, 0 g Saturated Fat, 0 g Trans Fat, 0 mg Cholesterol, 310 mg Sodium, 24 g Carbohydrate, 6 g Fiber, 2 g Sugar, 8 g Protein.

Recipe from www.livebetteramerica.com.

Grilled Shrimp Skewers over White Bean Salad

shrimp skewerIngredients:

  • 1 teaspoon finely grated lemon zest
  • 1/3 cup lemon  juice
  • 3 Tablespoons extra-virgin olive oil
  • 2 Tablespoons packed, fresh oregano, minced
  • 2 Tablespoons packed, fresh sage, minced
  • 2 Tablespoons minced fresh chives
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • 2 15-ounce cans cannellini beans, rinsed
  • 12 cherry tomatoes, quartered
  • 1 cup finely diced celery
  • 24 raw shrimp, peeled and deveined

Directions:

  1. Combine lemon zest, lemon juice, oil, oregano, sage, chives, pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in a small bowl. Add beans, tomatoes and celery to the large bowl; toss well.
  2. Preheat grill to medium-high or place a grill pan over medium-high heat until hot.
  3. Thread shrimp onto 6 skewers (If using a grill pan, you don’t need to skewer the shrimp.).
  4. Oil the grill rack or the grill pan. Grill the shrimp until pink and firm, turning once, about 4 minutes total. Serve the shrimp on the white bean salad, drizzled with the remaining dressing.

Recipe makes 6 servings (3/4 cup salad and 4 shrimp each)

Nutrition Information Per Serving: 212 Calories, 8 g Fat (1 g Saturated Fat, 5 g Monounsaturated Fat), 95 mg Cholesterol, 22 g Carbohydrates, 0 g Added Sugars, 17 g Protein, 8 g Fiber, 575 mg Sodium.

Recipe from www.eatingwell.com.

HOAB Healthy Potluck: Did Someone Say Chocolate?

Chocolate Chickpea Dip and fruitWith Valentine’s Day around the corner, chocolate has been on our mind. So, at our HOAB Healthy Potluck, we tried a healthy chocolate fruit dip! This recipe came from http://www.scatteredthoughtsofacraftymom.com/2012/07/healthy-snack-chocolate-dip.html and we just had to try it. You’ll probably be surprised by the main ingredient in this dip. It might sound strange, but if you want something chocolatey to dip your strawberries into, this is an excellent, healthier alternative.

Healthy Chocolate Fruit Dip

Ingredients:

  •  1 ½ cup(s) canned chickpeas (garbanzo beans), drained and rinsed
  • 3 Tbsp unsweetened cocoa (You can substitute 3 oz unsweetened baking chocolate, coarsely chopped)
  • ½ cup(s) sugar
  • 3 Tbsp fat-free sweetened condensed milk
  • 2 Tbsp hot water

Directions:

Combine all ingredients in a food processor or blender; blend until smooth. Place in the refrigerator for 30 minutes to firm up. Serve with fruit.

Recipe makes 10 (1/4 cup) servings.

Nutrition Information Per Serving: 90 Calories, 0.9 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 106 mg Sodium, 19 g Carbs, 2.1 g Fiber, 13.6 g Sugar, 2.5 g Protein

The recipe, as listed above, is relatively healthy. But what happens if we swap out that 1/2 cup of sugar and use 1/2 cup of Splenda instead?! Then, the recipe has only 52 Calories, 0.9 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 106 mg Sodium, 9.4 g Carbs, 2.1 g Fiber, 3.6 g Sugar, and 2.5 g Protein.

We know it sounds weird, but trust us, this chickpea-based chocolate dip is worth trying! It’s easy and pretty inexpensive to make, too, so why not?! The next time you feel like you need some chocolate, this wouldn’t be a bad choice!

Recipe: Tex-Mex Pinto Bean Spread

Ingredients:

  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1/2 cup chopped onion
  • 2 Tablespoons chopped fresh cilantro
  • 2 teaspoons fresh lime juice
  • 1/2 teaspoon kosher salt
  • 1/2 jalapeno pepper, seeded
  • 1/2 cup chopped plum tomato
  • 1 Tablespoon pumpkin seeds, toasted

Directions:

  1. Place first 6 ingredients in a food processor, and process until smooth.
  2. Place bean mixture in a bowl, stir in chopped tomato, and sprinkle with pumpkin seeds. 

Recipe makes 10 servings.

Nutrition Information Per Serving: 30 Calories, 0.4 g Fat, 2 g Protein, 5.4 g Carbohydrate, 1.4 g Fiber, 170 mg Sodium.

Recipe from www.myrecipes.com.

Recipe: Bean and Turkey Chili

Ingredients:

  • 2 teaspoons olive oil
  • 1 lb lean ground turkey or chicken
  • 2 medium jalapeno chiles, seeded, finely chopped
  • 2 cloves garlic, finely chopped
  • 2 cans (14.5 oz.) diced tomatoes, undrained
  • 1 can (15 – 16 oz.) pinto beans, drained, rinsed
  • 1 cup water
  • 1 cup frozen sweet corn
  • 2 Tablespoons ancho chile pepper powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano leaves
  • 2 Tablespoons chopped, fresh cilantro, if desired

Directions:

  1. In 4- to 5-quart Dutch oven, heat oil over medium-high heat. Add turkey; cook 5 to 7 minutes, stirring occasionally, until no longer pink. Add jalapeno chiles and garlic; cook 2 to 3 minutes, stirring occasionally.
  2. Stir in tomatoes, beans, corn, chile pepper powder, cumin and oregano. Heat to boiling. Reduce heat to low; simmer uncovered 25 to 30 minutes, stirring occasionally, until flavors are blended. Sprinkle individual servings with cilantro.

Recipe makes 7 servings.

Nutrition Information Per Serving: 230 Calories, 6 g Fat (1.5 g Saturated Fat, 0 g Trans Fat), 45 mg Cholesterol, 220 mg Sodium, 23 g Total Carbohydrates, 7 g Dietary Fiber, 2 g Sugars, 20 g Protein.

Recipe from www.livebetteramerica.com.

Recipe: Spiced Pinto Beans

Ingredients:

  • 1 small onion, chopped
  • 1 small clove garlic, minced
  • 1/2 jalapeno, minced
  • 1/2 teaspoon chili powder
  • 2 teaspoons canola oil
  • 1 cup canned pinto beans, rinsed
  • 2 Tablespoons broth, or water
  • 1/4 teaspoon cumin
  • 1/4 teaspoon salt
  • 1 Tablespoon chopped fresh cilantro

Directions:

  1. Saute onion, garlic, jalapeno and chili powder in oil in a small saucepan until softened. Add beans, broth (or water), cumin and salt. Coarsely mash half of the beans in the pot and simmer until heated through. Stir in cilantro.

Recipe makes 2 servings.

Nutrition Information Per Serving: 167 Calories, 6 g Total Fat (1 g Saturated Fat, 3 g Monounsaturated Fat), 0 mg Cholesterol, 23 g Carbohydrates, 0 g Sugar, 7 g Fiber, 7 g Protein, 414 mg Sodium.

Recipe from www.eatingwell.com.

Recipe: Parmesan-White Bean Dip

Ingredients:

  • 1 Tablespoon canola or soybean oil
  • 2 cloves garlic, finely chopped
  • 2 teaspoons chopped fresh or 1 teaspoon dried rosemary leaves, crumbled
  • 1 can (19 oz.) cannellini beans, rinsed and drained
  • 1/4 to 1/3 cup chicken broth or white wine
  • 2 Tablespoons chopped fresh Italian parsley
  • 1 cup shredded Parmesan cheese (4 ounces)
  • 7 cups assorted cut-up fresh vegetables

Directions:

1. Heat oil in a heavy 2-quart saucepan over medium heat. Cook garlic and rosemary in oil 1 to 2 minutes, stirring constantly, until garlic is light golden. Remove from heat.

2. Add cannellini beans and broth to saucepan. Partially mash beans with potato masher. Stir in parsley. Heat over medium-low heat, stirring occasionally, until bean mixture is thoroughly heated. Stir in cheese until melted. Serve warm with vegetables.

Recipe makes 14 servings.

Nutrition Information Per Serving: 120 Calories, 3.5 g Fat, 5 mg Cholesterol, 190 mg Sodium, 14 g Total Carbohydrates, 4 g Fiber, 2 g Sugars, 8 g Protein.

Recipe from www.eatbetteramerica.com.

Recipe: Summer Squash & White Bean Saute'

Ingredients:

  • 1 Tablespoon extra-virgin olive oil
  • 1 medium onion, halved lengthwise and sliced
  • 2 cloves garlic, minced
  • 1 medium zucchini, halved lengthwise and sliced
  • 1 medium yellow summer squash, halved lengthwise and sliced
  • 1 Tablespoon chopped fresh oregano, or 1 teaspoon dried
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 15- or 19-oz can cannellini or great northern beans, rinsed
  • 2 medium tomatoes, chopped
  • 1 Tablespoon red wine vinegar
  • 1/3 cup finely shredded Parmesan cheese

Directions:

  1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
  2. Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in Parmesan.

Recipe makes 4 servings.

Nutrition Information Per Serving: 195 Calories, 6 g Fat (2 g Saturated Fat, 4 g Monounsaturated Fat), 5 mg Cholesterol, 25 g Carbohydrates, 11 g Protein, 8 g Fiber, 600 mg Sodium.

Recipe from www.eatingwell.com.

Recipe: Slow-Cooked Beans

Ingredients:

  • 1 pound dried beans, such as cannellini beans, black beans, kidney beans, black-eyed peas, great northern beans or pinto beans
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 6 sprigs fresh thyme, or 1 teaspoon dried
  • 1 bay leaf
  • 5 cups boiling water
  • 1/2 teaspoon salt

Directions:

    1. Soak beans in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat and let stand for 1 hour).
    2. Drain the beans and place them in a slow cooker. Add onion, garlic, thyme, and bay leaf. Pour in boiling water. Cook, covered, on high until beans are tender, 2 to 3 1/2 hours. Add salt, cover, and cook for 15 minutes more.

Recipe makes 6 cups.

Nutrition Information Per Serving: 260 Calories, 1 g Fat, 0 mg Cholesterol, 48 g Carbohydrates, 19 g Fiber, 15 g Protein, 201 mg Sodium, 726 mg Potassium. (Please note that this information is based on a 1 cup serving, which a bariatric surgery patient will not likely be able to consume. You will need to alter your portions appropriately.)

Recipe from www.eatingwell.com

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