Saturday, January 30, 2010

Carrot-Butter Bean Bread with Lemon Glaze

Yes, I'm still trying recipes with hidden beans. This carrot bread is moist and delicious, and very nutritious.


1 1/2 cup butter beans (one can)
1/3 cup Silk vanilla soymilk
1 1/2 cups grated carrots
1 cup sugar
1/3 cup Smart Balance oil
1 egg
1 egg white
1 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
1 tbsp ground flax seed
1/3 cup soy flour
3/4 cup bread flour


1 tsp lemon zest
1 tbsp lemon juice
1/2 cup powdered sugar


Puree the butter beans and vanilla soymilk in a blender or food processor.

In a large mixing bowl, combine carrots, sugar, oil, egg and egg whites, baking soda, cinnamon, salt, and flax seed. Mix in bean mixture and flour. Mix well.

Pour into a large, greased loaf pan. Bake in a pre-heated 350 degree oven for 50-60 minutes, or until toothpick inserted in center comes out clear.

Allow loaf to cool completely.

In a small bowl mix lemon zest and lemon juice. Stir in enough of the powdered sugar to make a glaze consistency. Drizzle over top of loaf.

Nutrition Facts: Makes 12 servings. Calories 216, Calories from Fat 67, Total Fat 7.4g,Saturated Fat 0.7g, Trans Fat 0.0g, Cholesterol 15mg, Sodium 179mg, Total Carbohydrates 34.6g, Dietary Fiber 2.1g, Sugars 23.3g,Protein 4.5g, Vitamin A 52%, Vitamin C 10%, Calcium 3%, Iron 7%

Monday, January 25, 2010

Warm Apple Topping Recipe

I put this on cinnamon chip pancakes, and it was a winner. I think it would also be good on ice cream and oatmeal.

3 apples, peeled and sliced (I used MacIntosh)
2 Tbsp Smart Balance buttery spread
1/2 tsp cinnamon
1/4 cup brown sugar

Melt the Smart Balance in a small saucepan. Add apples and cinnamon, and cook until they reach desired texture. Add brown sugar. Stir, and serve.

Yeah, maybe not a diet recipe, but apples are a phytoestrogen, and this is marginally more nutritious than syrup.

Thursday, January 14, 2010

Banana-Butter Bean Bread

I was able to hide a whole can of beans in a delicious banana bread.


1 1/2 cups butter beans, rinsed and drained
1/3 cup Silk vanilla soymilk
1/3 cup Smart Balance buttery spread
1 cup sugar
2 bananas, peeled
1 egg
1 1/3 cup flour
1/2 cup ground walnuts
1 tsp cinnamon
1 tsp vanilla extract
1 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt


Rinse and drain a can of butter beans (or limas), and puree with the soymilk in a blender.

In a mixing bowl, mix smart balance and sugar. Add the bean mixture and remaining ingredients.

Spray the bottom of a large loaf pan with cooking spray. Pour batter in, and bake in a pre-heated oven at 350 degrees for one hour, or until toothpick inserted in center comes out clean.

Nutrition Facts: Makes 12 servings. Serving Size 92.8g Calories 216, Calories from Fat 55, Total Fat 6.1g, Saturated Fat 1.1g, Trans Fat 0.0g, Cholesterol 16mg, Sodium 202mg, Total Carbohydrates 36.8g, Dietary Fiber 2.3g, Sugars 19.7g, Protein 4.9g, Vitamin A 6%, Vitamin C 11%, Calcium 3%, Iron 9%

Beans, Glorious Beans

The sad truth is, I hate beans.

Always have, and probably always will.

I was the kid picking them out of my chili.

I have since tried baked beans (can't stand them), refried beans (ick), and bean soups and salads (ew!) There is something about the texture of beans--the way they leave you with a mouth of stringy fiber mixed with a starchy mush.


A little while ago, I came across a list of foods that are rich in phytoestrogens. And these foods are good for women of a... certain level of maturity... who are going through the gradual process of aging wherein their natural hormones may... lag a little bit. Because of these lower hormone levels, these women may experience a list of symptoms such as insomnia, breast tenderness, weight gain, hair loss, crushing fatigue, mood swings, anxiety, paralysis, homicidal tendencies, and death.

And of this list of wonder-working phytoestrogen-rich foods, a good 80 percent or so of them are (insert drum roll) You got it--BEANS.

So, I decided to try to get on the bean bandwagon for a few days. I mean, what's worse, a mouthful of mush or staying awake all night plotting a murder? And what do you know? They actually work. I've had four good nights of sleep after a few months of chronic insomnia, and a lot of my other symptoms are waning.

Okay, a few days ago, I posted a recipe for black bean burritos, and then a link to a recipe for black bean brownies.

The brownies were decent, but they got me thinking, what else could you hide beans in? So I've been pulling all the phytoestrogen-rich foods (including the beans) out of my cabinets and concocting recipes. Some need a little more work, like the cherry muffins with kidney beans. Others, like one I just made for Banana-Butter Bean Bread, are almost ready to be posted.

So get ready for some nutritious, but delicious, original recipes. Same bean time, same bean channel.

Saturday, January 9, 2010

Spicy Rice and Black Bean Burritos

Quick and easy Mexican fare


Spicy rice, prepared
3 cups canned black beans, rinsed and drained
3/4 cup grated cheddar cheese
3/4 cup salsa
12 Azteca flour tortillas


Prepare spicy rice according to directions.

Drain, rinse, and heat beans.

Layer each tortillas with 1/4 cup rice, 1/4 cups beans, 1/8 cup cheese, and 1 Tbsp salsa. Microwave to melt cheese.

Fold taco style, and enjoy.

Nutrition Facts: Serving Size (2 burritos)414.7g, Calories 645, Calories from Fat 147, Total Fat 16.3g, Saturated Fat 6.2g, Trans Fat 0.0g, Cholesterol 30mg, Sodium 1628mg, Total Carbohydrates 95.9g, Dietary Fiber 6.7g, Sugars 1.3g, Protein 22.9g, Vitamin A 10%, Vitamin C 4%, Calcium 24%, Iron 15%

For an extra boost of beans, make these for dessert: Black Bean Brownies

Saturday, January 2, 2010

A New Year, and Vegetarian Chili

Okay, so how is the weight loss coming and how have I been? Well, that's a long story involving swine flu, a bout of anemia, and a boatload of Christmas cookies. But it is a new year, and a time of new beginnings. And I'm going to start the year off with renewed dedication to healthy eating and a few changes to this blog. Details forthcoming.

But we'll kick things off with a recipe for a mega-healthy vegetable chili.

Barb's Vegetarian Chili

A spicy blend of tomatoes, peppers, veggies and beans. High in fiber and... oh yes, it tastes good.


2 tbsp olive oil
5 stalks celery, finely chopped
1/2 pound carrots, grated
1 red pepper, chopped
1 yellow pepper, chopped
1 green pepper, chopped
2 cups water
28 oz crushed tomatoes
28 oz tomato puree
2 cups water
1 bay leaf
2 tbsp ancho chili pepper (or chili powder)
1 tbsp paprika
1 tbsp cocoa
1 tsp oregano
2 carrots, sliced
2 stalks celery, sliced
1 3/4 cup (1 can)dark red kidney beans
1 3/4 cup (1 can) light red kidney beans
1 3/4 cup (1 can) cannellini beans
1 3/4 cup (1 can) corn
1 yellow squash, diced


Add oil to a large pot. Saute the finely chopped celery and grated carrots over medium heat until tender. Add chopped peppers. Saute until crisp-tender.

Add water, crushed tomatoes, tomato puree. Heat to a slow simmer on low.

Add bay leaf, chili pepper, paprika, cocoa, and oregano.

Add sliced carrots, two sliced celery stalks, drained beans, and corn. Simmer until flavors are well mingled and vegetables have reached desired texture. (We like ours a little mushier.) Remove bay leaf and serve.

Nutrition Facts: Makes 16 1 cup servings. Calories 204, Total Fat 2.7g, Saturated Fat 0.4g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 307mg, Total Carbohydrates 36.6g, Dietary Fiber 12.5g, Sugars 9.1g, Protein 11.0g, Vitamin A 100%, Vitamin C 87%, Calcium 10%, Iron 24%