Tag Archives: bean

Tangy Three Bean Salad

Tangy Three Bean Salad

tangy three bean salad gluten free vegan fiber protein side dish legumeAfter being on vacation for the past few days, I was really anxious to get back in the kitchen. Seriously, who am I? If you knew me a couple of years ago, the last room you would find me in was the kitchen. At least not for the purpose of cooking. Eating yes, cooking no.

These days are different though. During my journey to lose 100 pounds, one of the top 5 things that contributed to my success was eating whole foods. No preservatives or artificial anything.

Simple recipes like this provide loads of protein and fiber which keeps you fuller longer. This particular recipe has 7 grams of protein, 4 grams of fiber per 1/2 cup. Those are awesome stats for only a 1/2 cup.

tangy three bean salad gluten free vegan fiber protein side dish legume

We ate this as a healthy bean relish with homemade pita chips and triscuits to scoop it up for a little snack.

Tangy Three Bean Salad
Prep time
Total time
Recipe type: Vegan, Gluten Free, Salad, Protein
Serves: A group
  • 1 can organic garbanzo beans, drained and rinsed
  • 1 can organic dark kidney beans, drained and rinsed
  • 1 can organic black beans, drained and rinsed
  • ¼ red onion, finely diced
  • 4 Tablespoon chopped parsley
  • 2 Tablespoon apple cider vinegar
  • 1 Tablespoon balsamic vinegar
  • 1 Tablespoon maple syrup (can sub with raw honey if not making vegan)
  • 2 teaspoon lemon juice
  • 1 teaspoon lime juice
  • ¼ cup extra virgin olive oil
  • salt and pepper to taste
  1. In a large bowl combine all cans of drained and rinsed beans, diced onion and parsley.
  2. In a separate small bowl whisk dressing ingredients until combined.
  3. Pour dressing over bean mixture, mix until everything is covered.
  4. Cover bowl and refrigerate for at least 2 hours before serving.
  5. Stir before serving.


Navy Bean and Ham Soup – Slow Cooker Sunday

Almost every Sunday morning I prepare something new in the slow cooker.  It seems to have become a tradition. This Sunday was no exception so I thought I would start a series called “Slow Cooker Sunday”.

The hubby requested a Navy Bean and Ham soup and immediately I thought is that it can’t be very healthy so I did some research and found this great recipe on www.preventionrd.com. This recipe is very easy.  The only “extra” thing you have to do is soak the beans overnight then the next day add everything to the slow cooker.

Nicole at PreventionRD has some great healthy recipes on her site, I’ll be checking out more of them for sure. What’s even better is that she is a registered dietitian so she knows what she is talking about!

Navy Bean and Ham Soup – Slow Cooker Sunday

First of all, this recipe boasts some impressive nutritional stats.  Hearty, low-fat, high protein,

high fiber and filling.

navy bean ham soup slow cooker protein fiber legume crock pot organic

  • Serving size: 1 1/3 cup
  • Protein: 19.5 grams
  • Fiber: 15.7 grams
  • Fat: Only 2.3 grams
  • Calories: 208

Navy Bean and Ham Soup - Slow Cooker Sunday
Prep time
Cook time
Total time
Hearty, low-fat, high protein, high fiber and filling soup.
Recipe type: Slow Cooker
Serves: 6
  • 2½ cups dried beans
  • 3 celery ribs, diced
  • ½ sweet onion, diced
  • 1 cube chicken bouillon, crumbled
  • 1 (15 oz) can low-sodium chicken broth
  • 8 oz 98% fat-free, reduced sodium, lean ham, finely diced
  • 1½ tsp onion powder
  • ½ tsp salt
  • 1 tsp dried parsley
  • 1 tsp dried basil
  • 1 tsp dried sage
  • 1 tsp garlic powder
  • 1 bay leaf
  • ½ tsp pepper
  1. Soak dried beans in plenty of water overnight at room temperature.
  2. Drain beans and transfer to a crock pot; add enough water to cover the beans with about 1 inch of water.
  3. Add the remaining ingredients to the crock pot; stir.
  4. Cook on low for 9-12 hours (the longer the better).
  5. Stir before serving hot.


We love having leftovers all week for quick meals that we don’t have to think about.  You already know what’s in it, Just heat it up and you have an instant healthy meal.  From what I’ve read about this recipe, each leftover is better than the last.  

Stay tuned for the second in the series next week.  Maybe I should post these on Saturdays so you can make it on Sunday if you like and have food made for the week.

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Dark Chocolate Black Bean Brownies

Dark Chocolate Black Bean Brownies

Most likely you’ve heard the stories of the ‘black bean brownie around the weight loss community.  Well I’m going to open that can of worms (or beans in this case) again.

I’ll just start by saying that if you make these and don’t tell anyone there are black beans in it they will most likely rave about what an awesome brownie baker you are.  They may even want the recipe.  If they rave, let them rave but if they ask for the recipe you’ll really blow their minds off.

2 ingredients, that’s all.

  1. One box of Ghirardelli Dark Chocolate Brownie Mix
  2. One can of organic black beans

Ghirardelli Dark Chocolate brownie black bean fiber rich

 Seriously folks, this could NOT be easier.  

  • Preheat oven according to the brownie package (325 degrees)
  • Rinse beans
  • Put beans back in can and fill with water
  • Put beans and water in food processor
  • Pulse for about 10 seconds and they should be liquified

Ghirardelli Dark Chocolate brownie black bean fiber rich

Last steps:

  • In a bowl, combine brownie mix and pureed black beans.  Mix until combined well.
  • Spray pan with cooking spray.  I prefer coconut oil.
  • Pour delicious dark chocolate mixture in pan.
  • Cook according to package pan size time frame.  I used an 8 x 8 glass pan and baked for 45 minutes.
  • Test doneness with the tried and trusted ‘knife in the center’ technique.

Ghirardelli Dark Chocolate brownie black bean organic rabbit

The next part is up to you.

  1. You can just yell BROWNIES ARE DONE and let everyone marvel at what an awesome brownie baker you are and keep the beans a secret.
  2. OR after everyone is done with the moans of dark chocolate bliss, spring the secret ingredient on them.  

Either way, you are a friggin’ hero for a couple of reasons.  You made brownies and because you didn’t add the vegetable oil and egg saving on fat/calories and you somehow added a fudgy creaminess that contains FIBER and PROTEIN!  Approximately 2.5 grams of each.

You can still have your brownies and eat them too with a small tweak.  You will not taste any beans and no one will ever know they are in there unless you tell them,  I swear.

Your family might even throw you a parade.



Top 7 Favorite Healthy Snacks

Top 7 Favorite Healthy Snacks

Losing weight and eating healthy doesn’t have to mean no yummy snacky things.  Whether you want something crunchy, sweet or salty, there’s a snack for that.  Here are 7 of my favorite snacks that completely satisfy my urges!

1. Dehydrated veggie snacks –  We make ours in the oven or in our dehydrator.  Both ways work.  They also sell them at Whole Foods.  Just make sure to check the label for any hidden ingredients that may not be so good for you.  They are also great with Hellavu Good Greek Style Yogurt dips.


2. Kale Chips – We do make these at home too but I’ve recently found bradsrawfoods.com brand.  Their Pina Kale-Ada (Coconut and Pineapple) flavor is awesome.  I could and have almost eaten the whole container in one sitting.  The www.bradsrawfoods.com brand is USDA Organic, vegan, kosher, raw and non-GMO.

Kale is a rockstar when it comes to vegetables, it’s actually a super food.  By super I mean they top the charts as far as nutritional value.  Give them a try.

kale chips

3. Oven Roasted Chickpeas – I always have a stash of these in the house.  Chickpeas (aka garbanzo beans) can take on almost any flavor combination you come up with.  My favorite is a honey/vanilla/cinnamon mixture.  They are full of fiber and have a really good crunch.  They remind me of corn nuts.  Look for the recipe in future posts.

roasted chickpeas

4. Hellavu Good Greek Style Yogurt Dip – Let me start by saying that I do NOT like yogurt at all.  No way no how.  But…I LOVE this dip.  I love all the flavors but my favorite is the French Onion.  You would never know it had yogurt in it.  It’s low in fat and calories, only has 3 carbs and even has protein in it.

You can dip your veggies, veggie chips or parmesan chips in it.  I also use it as a dip for chicken and fish.

hellavu good greek style yogurt

5. Dry roasted pumpkin seeds – I especially like the Eden Organic brand because it is low sodium, has fiber, protein and is magnesium rich.  It’s also a good source of iron and zinc.  Plus it only has 2 ingredients, organic pumpkin seeds and Eden Portuguese Sea Salt.  The fewer ingredients a product has, the better.

Eden Organic pumpkin seeds

6. Parmesan chips – An all time favorite of mine.  I discovered a store bought brand at Whole Foods and went through them so fast that I figured I better learn how to make them myself.  They are the easiest snack to make by far.  Look for the recipe in future posts.

Parmesan Chips gluten free low cab high protein snack homemade the organic rabbit

7. Honey fried banana – Last but not least are honey fried bananas.  This simple recipe turns an ordinary banana into some crazy gourmet decadent dessert.  A great way to sneak in a fruit and some potassium too.  Look for the recipe in future posts.

honey fried banana cinnamon vanilla healthy snack potassium easy delicious rich dessert

Finding the right snack is half the battle.  Just because you may not like a particular good for you snack doesn’t mean there isn’t one out there that you won’t love.

Just some little changes that will make a big difference.

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