Magical Beans

We wanted to let you know about a promotional event that Beans. The Vegetable with More® campaign has just launched. It's a contest to encourage America to reinvent the classic schoolyard chant, “Beans, beans the musical fruit.”

For years, children and parents have recited variations of this memorable chant, but what they don’t realize is that something in the lyrics is wrong - beans are a vegetable, not a fruit! While 3 out of 4 adults know the bean chant, only 1 in 4 know that beans are actually a vegetable. It’s time to set the record straight!

The Magical Veggie Challenge invites the public to grab a video camera and record an original bean chant. The requirements are:
· Begin your chant with the phrase “Beans, beans”
· Convey somewhere in your lyrics/chant that beans are a veggie or vegetable

Visit http://www.beanchant.com/ before Dec. 12, 2008 for more information and to upload videos for a chance to win the grand prize – $5,000 and a trip for four to perform the winning chant at a February event in Times Square hosted by Drew Lachey, multi-platinum recording artist, bean fan and dad. Good luck!

Now that you're thinking about beans, we suggest you try cooking with them. In this week's Cooking with the Moms podcast, we share an Italian-inspired bean cake recipe featuring cannellini beans. Click here to listen to the show and download our recipe for No-Crabs-Allowed Cakes.

Yummy Green Beans

We heard this afternoon from Charity, who posted and shared a recipe that she makes with the green beans she gets from her CSA. Well, it just so happens that Janice's parents were coming for dinner and were bringing green beans from their friend Mo's garden. Since the recipe looked so yummy Janice made it tonight. The adults all loved it and the kids, while a bit less enthusiastic (there is a lot going on in this dish), also gave the recipe a 'thumbs up.' So you don't have to search our blog for it, here is what Charity sent along. There are no ingredient amounts so just wing it. Janice cooked hers in a nonstick skillet and used extra virgin olive oil and lots of almonds, and garlic from her CSA. Give it a try and let us know what you think!

Here's my "recipe" for green beans:
1. Cut green beans into 1-2 inch lengths. Add a bit of water and cook in microwave for about 5 minutes.
2. In a small sauce pan, saute plenty of garlic in a little canola or olive oil. After the garlic is tender, add slivered almonds. Stir constantly until almonds are toasted.
3. Add cooked green beans and just a bit of chopped dried apricots. Mix well.
4. Serve sprinkled with feta cheese.

Join a CSA

For the past few years, Janice has been a member of the Farm Direct Coop CSA (community supported agriculture). We talked about CSAs this week on our podcast, Cooking with the Moms, and promised to provide information about joining one. But before we do that, for those of you who are not familiar with CSAs, they help to forge a relationship between consumers and local farms. When a consumer becomes a"member" or "shareholder" of a CSA, they pay an annual membership fee and in turn, receive a weekly basket of produce -- whatever happens to be in season. There are many websites out there devoted to CSAs. A good place to start is http://www.localharvest.com/. If you're a member of a CSA, tell us what you got this week and feel free to share any new or tried-and-true recipes.

Sweet Potatoes in a Flash

Our love for sweet potatoes is no secret, and we make the Sweet Potato Fries recipe in The Moms' Guide to Meal Makeovers frequently. There are days, however, when the thought of peeling, slicing, and baking those sweet potatoes is just too much, even for the Meal Makeover Moms. Our appetite for convenience recently led us to the supermarket where we cruised down the frozen food aisle in search of the best frozen sweet potato fries.

After a thorough review, we found a terrific and tasty product made with healthy oils, no trans fats, and less sodium than you typically find in a frozen potato product. If you have an opportunity to try McCain Sweet Potato Crinkle Cut Fries -- our "best of the bunch" winner -- be sure to let us know what you think! And while you're at it, to learn more about the nutritional benefits of sweet potatoes and clever ways to get kids to eat them (or other veggies for that matter), listen to the May 28, 2008 "Vegetables Kids Love" edition of Cooking with the Moms, our weekly radio podcast.

Attention all Tofu Lovers

A few weeks back, Liz ran into Kathlene, a mother of two, who asked for advice on giving her recipe for tofu spinach pie a flavorful and kid-friendly makeover. After taking a look, Liz quickly concluded that the recipe was a bit on the bland side and had more spinach than most young kids would be willing to eat. Let’s face it, sometimes recipes can go overboard on the healthy stuff, and while we love veggies, we recognize that too much of a good thing can be overwhelming. Anyway, after some makeover magic, here’s what we came up with.

Vegetable Garden Tofu Pie
Makes 6 Servings

1 tablespoon extra virgin olive oil
3 cloves garlic, minced
One 5 or 6-ounce bag baby spinach
1 small carrot, peeled and grated (about ½ cup)
1 pound tofu, drained, cut into six slices, and patted dry with paper towels (any kind of tofu -- firm, silken or soft -- is fine)
2 large eggs
1/3 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup preshredded reduced-fat Cheddar cheese

1. Preheat the oven to 350°F. Lightly oil or coat a 9-inch pie plate with nonstick cooking spray and set aside.
2. Heat the oil in a large nonstick skillet over medium heat. Add the garlic and cook until golden, 30 seconds to 1 minute. Raise the heat to medium-high, add the spinach and carrot, and cook, stirring frequently, until the spinach wilts and the carrot is tender, about 5 minutes. Place on a cutting board and coarsely chop.
3. Meanwhile, blend the tofu, eggs, Parmesan cheese, salt, and pepper in a food processor until creamy. Transfer to a large bowl and stir in the Cheddar cheese and the cooked veggies.
4. Pour the mixture into the prepared pie plate and cook until golden brown, about 35 minutes.

Nutrition Information per Serving: 170 calories, 10g fat (4g saturated, 0.1g omega-3), 500mg sodium, 7g carbohydrate, 2g fiber, 16g protein, 50% vitamin A, 25% calcium, 15% iron

This weekend, Liz’s son, Simon, and his friend, Aram tried the pie and unanimously agreed it was “awesome.” Though we haven’t even sent the new-and-improved recipe to Kathlene and her family yet, we’ll be sure to report back once we get their reaction.

The Biggest Bean Ever

Last week, Liz traveled to Chicago for a nutrition conference on the benefits of beans (yes, we know, as dietitians we get all the perks). Before heading back to the airport, she took a walk over to Millenium Park where she was greeted by what looked like the world's largest bean! Turns out the 110-ton sculpture is not a bean at all but rather an abstract structure called Cloud Gate designed to reflect the city's famous skyline and the clouds above.


Beans were clearly the theme of Liz's trip to Chicago. Here are a few things she learned:

* Beans wear two hats: They're rich in protein -- like beef, chicken, and eggs -- so are listed on the government's MyPyramid in the meat & beans category. They're also categorized as a vegetable. In fact, beans have more protein and fiber than any other vegetable out there!

* Black beans, pinto beans, chickpeas, canellini beans and the hundreds of other bean varieties are incredibly versatile and are found in almost every cuisine from around the world.

* If you visit VegetableWithMore.com, you'll find over 1,000 bean recipes as well as info on the Moms And Kids Panel where families can test and rate bean recipes.

Speaking of vegetables, be sure to tune in to our Cooking with the Moms podcast this week as we chat about vegetable recipes kids love. And while you're at it, check out the May/June issue of Kiwi magazine and read our Veggie Love article!

Beans are a Vegetable: Who Knew?

Many people are surprised to learn that beans are actually a vegetable. Whether it's black, pinto, cannellini, or garbanzo beans, they're a good source of fiber, protein, iron, potassium and folate. Beans are versatile and can be added to soups, salads, pasta dishes, salsas, dips ... even desserts! Here's a recipe featuring beans that we created just this week.

Farfalle Salad with Chick Peas & Broccoli
Makes 5 to 6 Servings

8 ounces dried farfalle pasta
2 cups small broccoli florets
1 cup grape tomatoes, sliced in half
One 7 3/4-ounce can garbanzo beans (chickpeas), drained and rinsed
1/2 cup crumbled feta cheese
1/4 cup Italian salad dressing
2 tablespoons chopped fresh basil

1. Cook the pasta according to package directions. Two to three minutes before the pasta is done, add the broccoli. Bring back to a boil and cook until the pasta is done. Drain and place in a large bowl.

2. While the pasta is still warm, add the tomatoes, chickpeas, feta cheese, salad dressing, and basil and stir to combine. Serve warm or refrigerate for a cold salad. Garnish with basil leaves as desired.

Nutrition Information per Serving: 280 calories, 5g fat (2.5g saturated, 0.3g omega-3), 350g sodium, 42g carbohydrate, 4g fiber, 11g protein, 20% vitamin A, 45% vitamin C, 10% calcium, 10% iron

* Click here for printer-friendly version

Share your favorite bean recipe by posting it to our blog.

It's the Little Things in Life!

Now that our blog has been up and running for a year -- our anniversary was March 16th -- we decided it was high time we let you in on our number-one food obsession: avocados!

We love avocados so much that we split one whenever we're working together. We're happy when our avocados are pefectly ripe and have been driven almost to tears if we get a brown or mushy one. For those of you who "shun" avocados because they are high in fat, bear in mind that the type of fat is mostly the heart-healthy monounsaturated kind. As for our favorite way to eat this amazing fruit, sometimes we slice it and add it to a turkey sandwich on whole wheat ... or we simply dice it, add EVOO, kosher salt, a little lemon or lime juice and sometimes feta and sliced grape tomatoes. Today, that's exactly what we had ... along with steamed artichokes dipped in a mixture of EVOO, garlic, and butter.

It's amazing how the little things in life can bring so much joy. Of course, our families think we're nuts when we get excited over food but we just can't help ourselves. If you're a fellow foodie you'll know what we mean.Let us know what foods you're obsessed with.

Pasta Envy

Last week, Liz stopped by her friend Didi's house for a quick visit. Didi (whose family owns the amazing Wilson Farms in Lexington, MA) was in the middle of making her family's favorite dinner: penne pasta with broccoli, chicken, and a creamy cheese sauce. Being the nosey neighbor that she is, Liz just "had to have the recipe."

Once Didi shared the recipe, we hit the kitchen and created our very own Meal Makeover Mom version (minus the cream of course). Our recipe is sure to be a huge hit with your kids because it features pasta (and who doesn’t love pasta), broccoli, and chicken pieces that look and taste like tenders. Given how much Josh, Simon, Carolyn and Leah (our clan) loved this dish, we're confident yours will love it too. If you're cooking for a crowd, you can easily double the recipe.

Cheesy Penne with Chicken & Broccoli

Makes 4 to 5 Servings

8 ounces dried penne pasta

4 to 5 cups medium-size broccoli florets

1 pound skinless, boneless chicken breast halves, cut into 3/4-inch x 2-inch pieces

1/3 cup seasoned dried bread crumbs

1 tablespoon canola oil

1/2 tablespoon butter

1 1/2 tablespoons all-purpose flour

1/2 cup 1% lowfat milk

1/2 cup all-natural chicken broth

3/4 cup shredded reduced-fat Cheddar cheese (about 2 ounces)

Salt and freshly ground black pepper to taste

Preheat the oven to 350ºF. Cook the pasta according to package directions. About two minutes before the pasta is done, add the broccoli and continue to cook until the pasta and broccoli are done (about 2 more minutes). Drain and return to the saucepan. While the pasta is cooking, coat the chicken in the bread crumbs. Place on a baking sheet and cook until golden and no longer pink in the middle, about 12 minutes. While the pasta is cooking and the chicken is in the oven, heat the canola oil and butter in a saucepan over medium-high heat until the butter melts. Add the flour and cook for 1 minute, whisking constantly. Whisk the milk and broth slowly into the flour mixture. Bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens, about 2 minutes. Remove from the heat, stir in the cheese, and season with salt and pepper to taste. Place the cooked pasta, broccoli, and chicken in a large serving bowl. Pour the cheese sauce on top and serve.

Nutrition Information per Serving:

450 calories, 11g total fat (3.5g saturated, 0.4g omega-3), 400mg sodium, 51g carbohydrate, 4g fiber, 34g protein, 30% vitamin A, 80% vitamin C, 20% calcium, 15% iron

Tip #1: Freeze any leftover chicken broth in ice cube trays or plastic zip-top bags.

Tip #2: Add even more nutrition by switching to a whole wheat blend pasta (we like Barilla Plus).

Nutritious Zucchini: Who Knew!

Zucchini is one of those veggies that gets little attention. It's not as nutrient packed as say sweet potatoes or as sexy as asparagus, but it does, in fact, contain a healthy helping of good nutrition. Zucchini is a good source of vitamins A and C as well as potassium and fiber (both good for the heart). Interestingly, zucchini contains two antioxidants, lutein and zeaxanthin, both important for good vision. We use zucchini, plus a few other convenient ingredients -- onion, canned beans, salsa, cheese and tortillas -- for this fast weeknight meal. When Liz recently made it for her family, both her boys, Josh and Simon, happily ate every last bite.

Beany, Cheesy, Zucchini Quesadillas

Makes 6 Servings

1 tablespoon canola oil
1 medium zucchini, cut into 1/4-inch dice (1 1/2 to 2 cups)
1 small onion, finely diced (about 3/4 cup)
3/4 teaspoon dried cumin
1/2 teaspoon chili powder
One 15 ½-ounce can canellini beans, drained and rinsed
1/2 cup salsa (we like mild)
1 1/2 cups preshredded reduced-fat Cheddar cheese
Six 8-inch flour tortillas

Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, onion, cumin, and chili powder and cook until tender, about 10 minutes. Preheat the oven to 400°F. Stir in the beans, salsa, and 1 cup of the cheese to the skillet and cook until the mixture is heated through and the cheese melts, about 2 minutes. To assemble the quesadillas, arrange the bean mixture evenly over half of each tortilla. Fold over, press down gently, and place each on the prepared baking sheet. Sprinkle the remaining cheese over the tortillas. Bake until the cheese melts and the tortillas become crisp on the outside, about 10 minutes. Cut into quarters and serve.

Nutrition Information per Serving: 320 calories,11 g fat (4g saturated, 0.3g omega-3), 580mg sodium, 39g carbohydrate, 5g fiber, 15g protein, 15% vitamin C, 30% calcium, 15% iron

A Sweet Veggie Side Dish

Every year without fail, we both make our favorite sweet potato casserole recipe for family holiday gatherings. It's always a huge hit but requires a lot of ingredients and results in a sink filled with dirty dishes. Since we love sweet potatoes -- as do our kids -- we decided to take our tried-and-true recipes and simplify them quite a bit. What we came up with is this simple veggie side dsh you and your famiy can enjoy any day of the year. All you'll need is a pot, a bowl, and a potato masher!

Smooshed Sweet Potatoes
Makes 4 (almost 1/2 cup) Servings

1 pound sweet potato (about 2 medium)
2 tablespoons orange juice
1 tablespoon brown sugar
1/2 tablespoon butter
1/8 teaspoon kosher salt
Pinch ground pepper
Pinch ground ginger

Cook the sweet potatoes in a pot of boiling water for 20 to 30 miutes or until tender. Let cool. When you can handle the sweet potatoes, peel them and then mash with a potato masher or fork. Stir in the orange juice, brown sugar, butter, salt, pepper, and ginger until well combined. Season with additional salt, pepper, and ginger to taste.

Nutrition Information per serving: 120 calories, 1.5g fat (1g saturated), 110mg sodium, 24g carbohydrate, 4g fiber, 2g protein, 110% vitamin A, 30% vitamin C

Popcorn Green Beans

Plain steamed green beans can be boring, but when you toss them in a hot wok or skillet with canola oil, kosher salt, and pepper, they're downright irresistible. The inspiration for this recipe came from Liz's friend Marcia who, at the request of her kids, Julia and Ben, makes this crunchy side dish at least once a week.

The reason we call this recipe "popcorn" green beans is because Marcia's kitchen smells like popcorn when she makes it (we're not sure why, but it really does!). We just returned from the market with the season's freshest green beans and tested the recipe. Now all of you can make it at home. Let us know what you think!

Popcorn Green Beans

Makes 4 to 5 Servings

2 tablespoons canola oil

1 pound green beans, washed and trimmed

1/4 teaspoon kosher salt (we like Diamond Crystal)

Freshly ground pepper

Heat the oil in a wok or large skillet over medium-high heat. Add the green beans and toss until well coated with the oil. Add the salt and a pinch of pepper and continue to cook, stirring frequently, for 3 minutes. Sample the green beans and season with additional salt and pepper to taste. Continue to cook for 2 to 3 more minutes until the green beans are crisp-tender. Eat and enjoy!