Here is another post in my world famous Beans for Breakfast AND Electronic Sticky Note series. Honestly, I’m just surfing the Internet looking for bean recipes to make when the temperature outside will be 106 degrees F and I don’t want HOT beans. Note for new visitors to this blog:
I do eat beans for breakfast on occasion and
An electronic sticky note is a Memo to Self with links to websites for recipes to try as I expand my bean recipe repertoire.
The primary reason for weight regain is biology. The brain defends against weight loss because of an old biological play book. If our ancestors lost weight, it was not to look good for a wedding or because of bathing suit season. Back then, weight loss was either because of illness or an interrupted food supply. Simply put, defending against weight loss was defending against death.
This is another post in my world famous Beans for Breakfast series.
I post links like this to remind readers no one can possibly teach you everything. There is a ton of information on the internet to research and read to improve your food and nutrition knowledge. But you have to take the time and be motivated to find solid, good information. Avoiding fad diets would be a good thing too.
The study, published online in JAMA Internal Medicine by Dylan A. Lowe, PhD, also of UCSF, involved 116 participants who were randomized to a 12-week regimen of either three structured meals per day or time-restricted eating, with instructions to eat only between 12:00 pm and 8:00 pm and to completely abstain from eating at other times.
Sunday is a good Beanday. A day of rest. Maybe a few, but not too many errands. Hang out the rest of the day at home and make a pot of beans for the week.
This morning I was compiling a dried bean inventory so that I wouldn’t buy more of what I already have on hand. My beans are in various containers in the pantry and on the kitchen counter. Some packages of dried beans are unopened. My quick inventory told me I had green split peas, adzuki, black beans, black eyed peas, red and brown lentils, chickpeas, pinto, mayacabo, white beans, and an unidentified variety which I had to research to figure out I had Cranberry beans!
The white beans were stored in a plastic baggie and fearing they may have been in the pantry since the last time I made Wing and Leg Navy Bean Soup I thought I would cook them. After a triple rinse I quick soaked them (rinse, drain, pour boiling water over all and cover for one hour). Drain again, cover with fresh filtered water, a little onion powder, garlic powder, one bay leaf. Bring to a boil, reduce heat to super low, and simmer for several hours.
Now I had a pot of beans before deciding what dish to make. After exhausting the possibilities I decided upon a White Bean and Sweet Potato Stew. My inspiration came from the same source as Spanish Style Lentils. So if you’re a visual learner, here you go:
1/2 tsp smoked paprika and 1/2 tsp regular sweet paprika
freshly ground black pepper and salt to taste
Heat the olive oil in a medium sized stock pot
Add the onion, bell pepper and carrot. Saute until the onion is translucent. Add garlic and both paprika powders. Saute briefly for about a minute.
Add the tomatoes, vinegar and simmer for five minutes. Break up the tomatoes with a wooden spoon. Continue to simmer until the mixture thickens.
Add the beans, sweet potato, and two cups of broth. Bring to a boil, then reduce heat to low. Simmer covered for around 30 minutes. Check and stir throughout this process and add more broth to desired thickness and to prevent sticking/burning of the stew.
When the potatoes are tender the stew is done. Season to taste with freshly ground black pepper and salt.
Makes approximately six large servings.
Now I need to figure out what to make with the butternut squash I baked in the oven.
And since I’m feeling lazy today (while giving credit where credit is due) check out either the video or website for ingredients and instructions for the Classic Spanish Lentil Stew, known in Spain as Lentejas.
no red pepper because I didn’t have one in the fridge
only two cloves of garlic plus granulated garlic to taste
1/2 cup canned stewed tomatoes instead of tomato sauce (adds sweetness)
2 carrots instead of one (because I like carrots)
2 bay leaves instead of one
One quart organic vegetable stock instead of five cups (thicker stew, less soupy)
1/2 tsp smoked paprika and 1/2 tsp regular sweet paprika (watch that smokey paprika because it can be quite strong and overpowering)
no added salt
This is an excellent recipe if you are gradually adding vegan dishes into your diet.
There is reliable research that suggests that older adults need slightly more protein than younger adults do. A somewhat higher protein intake, especially when combined with resistance training can build muscle in older adults. This increased muscle can help to offset the muscle loss that is a part of the aging process. Muscle loss can increase the risk of falls and keep older people from doing the tasks they’d like to do.
I’ve lost those extra stubborn muffin top pounds. A dental procedure has limited my diet to soft foods. Peanut butter and soft whole wheat bread has been my savior the past few days. Cooked smashed beans too.
Breakfast today was cold cereal soaked in soy milk for about 10 minutes. Soggy cereal never tasted better.
There was a head of green cabbage in the fridge that needed to be cooked. So I made a simple saute of cabbage, onions, carrots and garlic then put the entire veggie mix back into the fridge for another day. I spend quite a bit of time being creative with food items in the pantry/freezer/fridge in preparation for massive food shortages in the near future. My WFH coworker likes soup for lunch and I’ve frozen single servings of different soups so we could have different soups together for lunch.
This soup starts with leftover sauteed cabbage. You can always make this soup by starting with a veggie saute if you don’t have leftover cabbage. I always have vegetable broth in the pantry and there were cooked chickpeas in the freezer.
2 cups cooked chickpeas (or one can, drained and rinsed)
Everyone into a small pot
Bring to a boil, then lower heat to simmer.
Simmer for about 30 minutes
Makes about two servings
Salt and pepper to taste. Adjust the quantities of spice to taste also. I tossed in some extra garlic powder because I like garlic. Red pepper flakes or hot sauce if you’re into spicy. Subbing pasta or rice for the chickpeas would work nicely (if you can’t or won’t eat beans). This soup freezes well.
Originally from New York, Dr. Belardo relocated to Philadelphia after college to start her medical career. She earned her medical degree (MD) from Drexel University College of Medicine, then completed her 3 year Internal Medicine Residency at Temple University Hospital where she became board certified in Internal Medicine in 2017. Dr. Belardo completed her 3 year Fellowship in Cardiovascular Disease at Lankenau Heart Institute in 2020. She is dedicated to being a cardiologist that in addition to traditional medicine, focuses on lifestyle modification, and evidence based nutrition, in order to prevent heart disease. Dr. Belardo is a Preventive Cardiologist in Newport Beach California.
If you come here often you’ll notice I am not about reinventing the wheel. When I find useful information I pass it along with full credit to their authors. The tips listed by Dr. Belardo are not new news but may be very useful for your individual health improvement goals.
At Xmas I was at my favorite DIL’s house in Owasso OK (don’t tell Chelsea). While making a cup of coffee I noticed the packaging on a loaf of private label bread that boldly pronounced
A Plant Based Food
A study by the Innovation Center for U.S. Dairy revealed 7% of Americans surveyed believe chocolate milk comes from brown cows.
I guess we have to tell people bread comes from plants.