vitamin B6

Eat this to prevent cancer and heart disease!

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The family is gathered for dinner, Danielle is helping me prep the food, and life is good!

 

Hello, friends! I want to talk to you today about one of my FAVORITE things to eat. The greatest thing about it besides the deliciousness is how totally good it is for you. What I am referring to is…. the avocado. A simple and humble fruit, but WOW does it pack a healthy punch of nutrients and antioxidants that helps prevent all kinds of really bad illnesses. So my goal here is to tell you why you should be eating more avocados, and then show you a recipe for a scrumptious and easy avocado salad that I made the other day.

The main thing to remember about the avocado is that it is a fruit, but unlike most other fruits it contains healthy fats instead of carbohydrates. Each avocado has approximately 160 calories, 2 grams of protein and 15 grams of monounsaturated fatty acids (MUFAs). Although it has 9 grams of carbs 7 of them are fiber, which means there are only 2 net carbs, making avocados a low-carb friendly plant food.

Avocados have:

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

Again, avocado is a high fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence. But they don’t just contain any fat… the majority of the fat in avocado is oleic acid. This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects. Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.

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When it comes to nutrients, the total amount of them is not the only thing that matters. We also need to be able to absorb them… move them from the digestive tract and into the body, where they can be used. Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be utilized. This includes vitamins A, D, E and K… along with antioxidants like carotenoids. One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold. So… not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating. This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

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From a food perspective avocados are also very versatile to cook with and to eat. Besides guacamole, which most people think of when they think about making food containing avocados, you can use them in many different dishes. I slice them on top of meat, use them in salads, slice them on top of tacos or nachos, and I love them with eggs too.

I also love the recipe I’m going to share with you today. It’s an avocado salad and the reason I like it so much is that I love guacamole, but when I eat it I find that I eat half a bag of tortilla chips and that is too many carbs and calories for me. It also has black beans in it, which ups the fiber content as well as the protein, and makes it taste even better as well. I hope you enjoy it too!

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Avocado Salad

  • 4 medium tomatoes, diced
  • 1 bell pepper, seeded and diced
  • 1 15 ounce can black beans, rinsed and drained
  • 1/2 cup diced onion
  • 2 seeded and minced jalapeno peppers
  • 1/2 teaspoon freshly grated lime zest
  • 1/4 cup freshly squeezed lime juice (2 limes)
  • 1/4 cup extra virgin olive oil (EVOO)
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon ground cayenne pepper
  • 2 ripe avocados, seeded, peeled, and 1/2 inch diced

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Add the tomatoes, pepper, beans, onion, jalapenos, and lime zest in a large bowl.

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Whisk together lime juice, EVOO, salt, pepper, cayenne pepper, and pour over the vegetables. Toss well.

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Carefully fold the avocados into the salad before you’re ready to serve it. Taste and add more salt and pepper if needed. That’s all there is to it!

I know you’ll love the taste of this avocado salad, it’s got the zesty punch of the lime juice and zest, combined with the creaminess of the avocados, the heat of the jalapenos, and the sweetness of the tomatoes. It’s a delicious variety of flavors! And remember, it’s super healthy for you too. Eating salads like this will help you live a life of vitality- with Valerie:)

A Delish (and Healthy) Side Dish!

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Hello friends! I hope you’re enjoying a safe and healthy summer! It’s been crazy around here, even though the 4th has passed, we have continued to gather for cookouts. Must be due to living in our forever home- finally!

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We have 3 acres and a big pond, so we have plenty of backyard in which to enjoy these gorgeous summer evenings.

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We also like to gather around the fire pit after dinner to roast marshmallows. One last great part of our yard is my HUGE herb and vegetable garden, more on that in a later post!

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I wanted to share a GREAT side dish/salad to consume mass quantities of at your next cookout. I call it “Super Cabbage Slaw”, because it’s far more than just coleslaw. But did you know that coleslaw is really good for you? Coleslaw comes from the Dutch word Koolsla, which means “cabbage salad”. Traditionally coleslaw is made with raw, shredded cabbage and some combination of shredded carrots, jicama, raisins and other healthy ingredients. It’s usually made with a dressing of mayonnaise, or buttermilk with vinegar and spices.

Cabbage is a cruciferous vegetable along with broccoli, Brussels sprouts and cauliflower, and they are renowned for their ability to protect against cancer. Recommendations are that you eat a minimum of 1 1/2 cups of cruciferous vegetables 2-3 times a week in order to reap the best benefits from this cancer fighter. Cabbage is an excellent source of a compound called sinigrin, which is particularly effective in helping to prevent cancer of the colon, prostate, and bladder. The health benefits of cabbage are greatest when it is eaten raw, as cooking it destroys much of it’s cancer fighting compounds, which is why coleslaw is such a great way to eat cabbage.

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Cabbage also is a good source of fiber, is high in vitamin C and K, and is loaded with calcium, potassium, vitamin A, vitamin B6, manganese and folate. In addition, it’s high in glutamine, which is an amino acid with anti-inflammatory properties. To top it off, cabbage is low in calories, only 50 calories per cup!

Why I call my side dish “Super cabbage slaw” because in addition to the cabbage, I make a vinaigrette as the sauce instead of a creamy dressing. The vinaigrette pickles the cabbage, which is great for the digestive system (see my previous post, “Peter Piper knew what he was talking about”  https://vitalvaldecap.com/2015/07/16/peter-piper-knew-what-he-was-talking-about-heres-why-you-should-do-it-too/ ). Also, remember that extra virgin olive oil is a healthy fat (monounsaturated fatty acid or MUFA), which adds even more good health to this dish. And it tastes delicious too!

It’s super easy to make, too, so it won’t take much time away from sitting outside and celebrating these beautiful summer nights. To borrow a phrase, it’s “semi-homemade”. All you need is a bowl and a knife to make this so here we go!

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Valerie’s Super Cabbage Slaw

  • One cabbage chopped finely or shredded (Or if you want to save time use a bag of already prepared coleslaw mix from the grocery store)
  • 1/2 of a red onion (provides pretty color) finely chopped
  • 1 large jalapeno (remove ribs and seeds if you don’t want a spicy slaw)
  • 1/2 cup extra virgin olive oil
  • 1/2 cup white wine vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • Fresh herbs- I used basil and chives- about a tablespoon each

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First, chop the cabbage (or open the bag of already prepared mix), and add to a large bowl. Next chop the onion and jalapeno, and add to the cabbage. Then, prepare the vinaigrette.

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Combine the last 6 ingredients in a smaller bowl and whisk. The last step is to add the vinaigrette to the vegetables and mix until it’s fully incorporated. Taste, and if it needs more salt, go for it.

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If you are not a coleslaw person, you will like my version, I promise you. It’s crunchy, light and flavorful. This is not your grandmother’s coleslaw! Danielle and I are actually making another batch right now as we speak (or as I write) with cabbage, onions and peppers I grew in my garden. It is addictive and we really can’t get enough of it!

So try this recipe, and you’ll like it. Oh by the way, you can add whatever healthy ingredients that you enjoy eating to this super slaw; you really can’t mess it up. Eating my super cabbage slaw will help you to live a life of vitality- with Valerie! 🙂

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If My College Students Can Do This, You Can Too!

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Hello my friends! Life is pretty cool in Indiana, well actually it’s pretty cold to be honest but it is pretty with the sun, snow and ice.  Here’s what my backyard looks like right now.

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Snowy but pretty, right? Anyway, when it’s cold and snowy outside I long for warm, comfortingly delicious but healthy food. My girls texted that they wanted to make dinner together in Jac’s apartment, and did I have any ideas for a good recipe for them? Did I ever! Danzy’s been a bit under the weather since going back to school, so I wanted to give them something that was healing and soothing too. A top priority though was something easy to make for them. I think we succeeded, so come and join me for another episode of “Cooking with Jac and Dan!”

Baked Chicken and Rice

  • 5-6 boneless, skinless chicken thighs
  • 1 tablespoon extra virgin olive oil (evoo)
  • 1 onion, chopped
  • 3 carrots, chopped
  • 2 stalks of celery, chopped
  • 1/2 of a large container of organic low sodium chicken broth
  • 2 cups brown rice
  • 1 tablespoon minced garlic
  • 1 teaspoon salt
  • 1/2 teaspoon pepper

First, make 2 cups of organic brown rice according to package instructions.

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Preheat oven  to 375 degrees. Chop onion, carrots, and celery.

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Add the evoo to a large frying pan and add the carrots, celery, and onions. Saute until softened. Then, salt and pepper each side of the chicken thighs and add them to the pan.

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Brown for 5 minutes on each side. Add minced garlic and the remainder of the salt and pepper.

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Add the rice to the pan and chicken broth. Stir until combined.

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Pour that all into a baking dish and bake for approximately 45 minutes, or until the broth is absorbed. Enjoy with a salad of mixed greens lightly tossed in a vinaigrette.

IMG_6977That’s all there is to it! The chicken is loaded with protein, has 30% RDA for niacin, 15% of phosphorus, vitamin B6, and Zinc, and 10% of riboflavin. It’s high in healthy monounsaturated fats, and has 6% of your RDA for iron. The chicken and broth are known to have medicinal properties to help fight colds and infections, and the carrots, celery and onion have tons of vitamins as well. The brown rice is a great source of fiber, and protein, along with magnesium, phosphorus, thiamine, vitamin B6, niacin, iron and zinc.

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If my college students can make this, I know you can too! It’s delicious, warm, comforting, and healthy. This dish has it all! Jac and Dan’s opinion was that it was easy to make, but they didn’t like how long the rice took to cook (45 minutes!). My suggestion for that is to make a double batch every time you’re making rice and put the extra in the fridge. It will keep for a week so when you need to make dishes that contain rice, it’s ready and waiting for you! They thought it was delicious which is the most important part! Eating food like this will help you live a life of vitalty- with Jac, Danz, and Valerie! 🙂

 

 

 

It’s an American meal staple, but did you know it’s healthy?!

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My Italian meatloaf is a family favorite!

My Italian meatloaf is a family favorite!

Hello my friends! I know all of you have this either in your refrigerator or freezer at home, or you’ve gone out and eaten it in the last week, but you didn’t know that what you’re eating is so HEALTHY. What I’m talking about is the humble, but nutritious ground beef.  However, make sure the ground beef you choose is local, grass fed, and has no antibiotics or hormones. This will make it a GREAT choice for you and your family/friends. And let’s face it, ground beef is pretty inexpensive so I can purchase the grass fed type, which is a little more expensive than regular ground beef, and still not break the bank! Plus, I will give you my recipe for yummy, easy Italian meatloaf so you can put a delicious meal on the table. Come along with me now!

Here’s why ground beef is GOOD for you:

1. It’s loaded with nutrients and antioxidants, including zinc, vitamin B6, and alpha lipoic acid. These are responsible for creating antibodies and keeping blood sugar levels in check.

2. A 3 oz. serving of 95% lean ground beef has just 164 calories and 4.5 grams of fat, but offers up 24 grams of protein.

3. Ground beef is rich in iron, a multitasking mineral that boosts energy and keeps muscles working properly.

4. As I’ve stated in my past blog post, “fat doesn’t make you fat”, fat is important for maintaining the health of our bodies. Ground beef gets a bad rap for being too high in fat and cholesterol, but fat is actually good for you, and cholesterol is necessary for our bodies to function properly.

5. Of course as with all types of meat, make sure you choose GRASS FED beef that hasn’t been given antibiotics or hormones. I also recommend purchasing from a local farmer if at all possible so that you can see exactly how they manage their farm and animals. I purchase from Royer Farms, which is a farm in southern Indiana. They bring their offerings to my local farmers market which makes it super convenient for me. However, they also have an online store and will ship anywhere in the US. It’s the best beef, pork, chicken and lamb I’ve EVER HAD. I highly recommend them.

Yay for ground beef! So now that you know ground beef is good for you,  I would like to share one of my favorite recipes for Italian meatloaf. I make it all the time for my family and they never get tired of it. It’s delish and easy too as you’ll see, so here we go!

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Valerie’s Italian Meatloaf

  • 2 lbs grass fed ground beef
  • 1 large can pureed tomatoes
  • 2 tablespoons bread crumbs
  • 1 egg
  • 2 teaspoons each minced garlic, red pepper flakes, Italian herbs, and salt
  • 3 tablespoons grated parmesan cheese
  • 2 teaspoons olive oil
  • ground pepper to taste
Ready for mixing- by hand is the ONLY way!

Ready for mixing- by hand is the ONLY way!

First, preheat the oven to 350 and prepare the meatloaf by combining the ground beef, breadcrumbs, egg, 1 tablespoon of the parmesan cheese, 1 teaspoon of the olive oil, minced garlic, red pepper flakes, Italian herbs and salt. Mix with your hands until combined and then form into a loaf. Don’t over work the meat or it will become tough and dry. Then, add pureed tomatoes, the rest of the minced garlic, red pepper flakes, Italian herbs and olive oil in a bowl and stir until combined. Pour over the meatloaf and add the rest of the parmesan cheese to the top.

Ready for baking!

Ready for baking!

Bake in a 350 oven for 50-60 minutes or until the ground beef is cooked to an internal temperature of 160 degrees. Let it rest for 5 minutes before serving and add extra parmesan cheese if it needs it. Bon Appetit!

That was my meal, seconds before it was consumed!

That was my meal, seconds before it was consumed!

That’s my wisdom for the day- ground beef is healthy and can be used in SO many different dishes so experiment and be creative. I hope you try my Italian meatloaf and that you enjoy it. Let me know if you do. Eating my Italian meatloaf will help you live a long and healthy life of vitality- with Valerie!

Cauliflower Pizza Crust- REALLY?!!

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The finished cauliflower crust pizza. Read on to see my opinions on it!

The finished cauliflower crust pizza. Read on to see my opinions on it!

Ok, so I’ve been reading a few different recipes for a pizza crust made from CAULIFLOWER instead of flour. What, what? It seemed strange, but I’ll admit I was intrigued. After all, not only do my children both have gluten allergies which necessitates substituting for flour/wheat, but I try not to eat gluten or most carbs either because carbs are what cause weight gain and lead to many diseases/illnesses. In addition, cauliflower is a very, very good for you vegetable which also interested me in the idea of a cauliflower crust. In fact, I love cauliflower and appreciate it’s advantages so much that I’m going to spend a paragraph talking to you about how super duper it is!

Crunchy, delicious, healthy cauliflower!

Crunchy, delicious, healthy cauliflower!

Cauliflower is a cruciferous vegetable that contains many vitamins and minerals that help us lead a healthy life. It contains sulforaphane, which is a sulfur compound that slows tumor growth in cancer stem cells. Also, that same sulforaphane helps improve blood pressure and kidney function. Cauliflower contains anti-inflammatory nutrients like indole-3-carbinol or I3C, which helps prevent inflammatory responses on a cellular level. In addition, one serving of cauliflower contains 77% of your RDA for vitamin C, which I wrote about in my past post, “Beyond the Orange, Better Sources of C”. It’s also an excellent source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. It’s an important source of fiber, which aids in digestion, and it’s full of antioxidants and phytonutrients which protect cells against attack by reactive oxygen species (ROS). Cauliflower is truly a super food!

So, with all that in mind and after looking at multiple recipes I decided to try one to see whether a cauliflower pizza crust could: 1. Taste delicious,  2. taste similar to a regular pizza crust, and 3. Be easily prepared with few ingredients. I chose Katie Lee’s recipe from http://www.foodnetwork.com because it seemed the most straight forward in terms of preparation and ingredients.

I have to say that I really liked it! It met my three criteria above and my family also liked it a lot. They said that you can taste the cauliflower in the crust, however the flavor is not totally in your face but more subtle, especially with the pizza toppings added.  I think even non-cauliflower fans would like it, and you can eat your pizza mostly guilt free because you are taking away bad carbs and adding in vitamins and fiber- that’s a win-win! I’ll share the recipe and my tips now. Try it and I’m sure you’ll like it!

Ingredients for cauliflower pizza crust!

Ingredients for cauliflower pizza crust!

Cauliflower Pizza Crust

  • One head cauliflower, stalk removed
  • 1/2 cup shredded mozzarella
  • 1/4 cup grated Parmesan
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon garlic powder
  • 2 eggs, lightly beaten

Preheat oven to 400 degrees and line a baking sheet with parchment paper. Break the cauliflower into florets and either chop them finely, pulse in food processor, or grind them up in your blender, a few at a time (that’s what I did).

Cauliflower in steamer basket on stove.

Cauliflower in steamer basket on stove.

Then, steam them in a steamer basket until they’re tender and drain WELL. I suggest preparing the cauliflower a good hour before serving it so it really has time to drain. If it’s well drained the crust will get crispy like a thin pizza crust. Or wring the cauliflower in a towel if you don’t have that much time; anything to get out all the water.

All ingredients combined and ready for the baking pan!

All ingredients combined and ready for the baking pan!

In a bowl, add the mozzarella, Parmesan, oregano, salt, garlic powder and eggs to the cauliflower.

Next, the oven!

Next, the oven!

Now, transfer the mixture to your baking pan and spread it into a circle, resembling a pizza crust. Make sure to spread it evenly so it will cook evenly.

Done and out of the oven it goes- ready for toppings!

Done and out of the oven it goes- ready for toppings!

Bake in the oven for 20 minutes or until it’s browned on the edges, and the center is firm. Last, add your toppings and bake for an additional 10 minutes. And voila, it’s done!

My mouth is watering just thinking about this pizza!

My mouth is watering just thinking about this pizza!

The toppings I added were mushrooms, pepperoni, Italian sausage, crushed tomatoes, 1/2 cup mozzarella, oregano and a little more garlic powder, but you can add whatever toppings you like. The best part is that this pizza crust weighs in at about 60 calories per slice (not including toppings) instead of 285 calories per slice of a 14 inch regular crust. That’s pretty incredible! And then when you add in the nutrient value, it’s a homerun, my friends! I guarantee you will like it, and best of all you won’t feel like you’re eating a “diet” food. I’m definitely not into deprivation, and you won’t feel deprived with this pizza. Let me know if you try it, and how you like it. Eating foods like this will help you live a life of vitality- with Valerie!

Want To Feel Like a Spring Chicken?!

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Last sunset on our vacation!

Last sunset on our vacation!

Hello friends! It’s been a while, hasn’t it? I took a brief hiatus in order to go on vacation with my family, and I feel rested, renewed, rejuvenated, and ready to share more healthy living tips with you, my wonderful readers!

I love a beautiful, juicy baked chicken. One of my favorite foods on this earth!

I love a beautiful, juicy baked chicken. One of my favorite foods on this earth!

Today’s tip, besides to go on vacation to feel more rested renewed and rejuvenated, is to eat more chicken this spring. Chicken is one of the best non-vegetarian sources of protein out there, one chicken thigh contains 17 grams of the good stuff, which really helps build muscles. Chicken is also rich in phosphorus and calcium which helps our bones to stay strong, and selenium too which is thought to reduce the risk of arthritis. It contains magnesium which help soothe PMS symptoms (yay for us ladies!), is rich in zinc which regulates testosterone levels (yay for you men too), and is full of vitamin B6 which plays an important role in preventing heart attacks.

Chicken THIGHS are the way to go, my friends. Believe me!

Chicken THIGHS are the way to go, my friends. Believe me!

I always use chicken thighs in my cooking because I feel they are more flavorful than chicken breasts, and despite getting a bad rap for being less healthy than chicken breasts, are now thought to be healthier for us than breasts. Chicken breasts are lower in fat than thighs, which is why they were previously thought to be healthier. However as you can read in one of my past blog posts, “Fat doesn’t make you fat”, fat is not what causes us to gain weight, carbs cause that. Therefore, fattier thighs will help you feel more full and SATISFIED. Satiety is one of the keys to weight loss or weight maintenance. Personally, when I eat a chicken breast, I am so turned off by the lack of flavor and fat that I can hardly eat it.  However if that is what you like I’m not going to tell you not to eat it, so eat whatever floats your boat, so to speak. If you do cook with chicken breasts instead of thighs, please cook them with skin and bones on to maintain what little flavor they have. The WORST thing possible  in my humble opinion is a boneless, skinless chicken breast- absolutely no flavor or fat at all.

With that being said, I want to share a recipe for a really yummy chicken dish I made right before I left on vacation. It is easy and quick too, and I hope you’ll enjoy it!

 

All the ingredients combined and baking in the oven!

All the ingredients combined and baking in the oven!

Baked Chicken Thighs with Thin Potato Slices

Chicken:

  • 2 LB chicken thighs
  • 1 TSP salt
  • 1 TSP extra virgin olive oil
  • 3 large Yukon Gold potatoes, peeled and THINLY sliced (1/8 inch or less)
  • 1 cup sliced onions
  • 1 TSP minced garlic

Vinaigrette:

  • 2 TBS red wine vinegar
  • 1 TBS extra virgin olive oil
  • 1-2 TSP Dijon mustard
  • 1 TSP dried herbs de province (thyme, tarragon, rosemary)
  • 1/2 TSP salt
  • 1/2 TSP ground black pepper

Preheat oven to 375, sprinkle chicken thighs with a thick salt like kosher or sea salt. Then, make the vinaigrette by whisking all the ingredients together.

Spread a teaspoon of EVOO in the bottom of a large (9×13) casserole pan. Then cover that with the thinly sliced potatoes. Sprinkle them with salt and pepper. Put the onions over the potatoes, then place the chicken thighs, skin side up if you’re using the ones with skin, on top of the onions. Sprinkle the minced garlic over the chicken, pour the whisked vinaigrette over the top of the chicken, and spread it around a little to make sure all pieces are well coated.

After it comes out of the oven all bubbly and delicious! The smell in the kitchen is to die for!

After it comes out of the oven all bubbly and delicious! The smell in the kitchen is to die for!

Bake uncovered in a 375 degree oven for 50 minutes for bone in skin on thighs, about 30 minutes for boneless skinless thighs. Remove from oven and let rest for 10 minutes before serving to allow the vinaigrette to thicken.

Sorry, I was already digging in before I remembered to take the picture, it was just that good! :)

Sorry, I was already digging in before I remembered to take the picture, it was just that good! 🙂

And that’s it people! My family said it’s one of the best chicken dishes I’ve ever made and I don’t disagree with them. Plus it was easy to make and clean up too. Try it and let me know if you like it! It will help you live a life of vitality- like Valerie!

 

 

 

A less than 30 minute recipe featuring beans, beans- they really are good for your heart!

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This is a pot of deliciousness bubbling on your stove!

This is a pot of deliciousness bubbling on your stove!

I’ve got the quickest, easiest recipe for my wonderful readers that I’ve ever published on my blog. Believe me, it does not get any easier than this! And the results are DELICIOUS! What is the recipe for, you ask? It’s bean soup! Or some people call it “ham and beans”. Oh, and that less than thirty minutes timeframe also includes making corn muffins too. What a deal!

Beans, as the children’s rhyme implies, are good for your heart and other parts of your body too. They are a very healthy food choice.  Beans, or legumes, are the best non meat source of protein out there. They are made up of high quality carbohydrates and are rich in folate, magnesium, iron, potassium, vitamin B6, quercetin, zinc, vitamin C, and soluble fiber (which can sometimes lead to the rest of the children’s rhyme! :)). These nutrients help lower cholesterol, triglycerides and blood pressure, and can help reduce the risk of coronary artery disease, diabetes and osteoporosis. Soluble fiber helps keep you fuller for longer, thus aiding in weight loss. That’s a big bang for your nutritional buck! Beans are one of the most important weapons in my nutritional arsenal, and most importantly I think they taste really good when prepared properly.

Some of the best food sources of legumes are black beans, navy beans, pinto beans, kidney beans, white beans, lima beans, garbanzo beans (chickpeas), split peas, lentils, soybeans (edamame), and black-eyed peas, and I love them all. My favorite, though, is pinto beans and that’s what I used to create this super easy recipe that I’m going to share with you right now!

Valerie’s less than 30 minute bean soup and corn muffins

  •  1 medium onion chopped
  • 1 teaspoon extra virgin olive oil
  • 1 ham steak chopped
  • 2 ham shanks
  • 1 tablespoon minced garlic
  • 1 large jar pinto beans (you can use other beans but I think pintos make a more flavorful soup)
  • 1 cup of water (I added the water to the jar and swished it around to get out all the bean remnants)
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • Box of corn muffin mix
Sautéed onions and ham in the pot ready to go!

Sautéed onions and ham in the pot ready to go!

So the first thing you do is preheat the oven for the corn muffins following the directions on the box. Then I add the olive oil to the pot and sauté the onions until soft. Next, add the ham steak pieces and sauté those for about a minute. Then, add the ham shanks for another minute.

These are the beans I used for my soup!

These are the beans I used for my soup!

To the pot that has the onions and ham, I added the pinto beans and all the liquid in the jar. Then, I added about a cup of water to the jar and swirled it around to get all of the juices out of it and tossed it into the pot. Last, I added the minced garlic, salt and pepper, put the flame on low medium, clapped the lid on the pot and that’s it! Oh, make sure to stir the beans around occasionally to get all the flavors to mix and prevent the beans from sticking to the bottom of the pan.

Corn muffin mixes I had on hand- one gluten free and one regular!

Corn muffin mixes I had on hand- one gluten free and one regular!

Next I prepared the corn muffins. I followed the directions on the box, which consisted of adding 1 egg, 1 tablespoon of vegetable oil and 1/2 cup of milk to the mix, stirring, and adding the mix to the muffin tins I had prepared already with muffin liners. I also spray my tins with coconut oil spray even though I lined the tins because I don’t like when the tops of my muffins stick to the edges of the pan as they rise during baking.

Corn muffins ready for the oven!

Corn muffins ready for the oven!

These muffins baked at 400 degrees for 15-18 minutes. While they were baking I stirred the beans a couple more times to make sure they didn’t stick and turned the flame under the beans down to low at that point. Then, I took the muffins out of the oven and dished out the soup.

Ready to eat! Yummm!

Ready to eat! Yummm!

The bean soup is salty, warm and flavorful, and the muffins are slightly sweet with a nice corn flavor that complements the soup. And that all happened in under thirty minutes! Yay! Better yet, the beans are so good for you, they provide you with potassium, magnesium, Vitamin C, folate, iron, B6, zinc, quercetin and soluble fiber to help your heart, blood pressure, cholesterol, triglycerides, osteoporosis, diabetes and weight loss. They taste really delicious too! I hope you enjoyed this recipe and let me know if you try it, or if you have other bean recipes you’d like to share! Please eat delicious meals like this, they really satisfy you and will help you live a life of vitality- like Valerie!