We all want to eat healthy—it makes us feel better mentally and physically! Choosing which kinds of foods to buy or what recipes to make can seem daunting sometimes. And there are a lot of fake “healthy” foods out there to confuse us, thus making good food decisions isn’t as easy as it used to be!
Knowing your seasonal fruits and vegetables are a good place to start (that’s where Chipper can help!). Buying local, seasonal produce is not only good for your body but a wonderful way to support your community! Look into your local farmers market to do your produce shopping and try out one of these 5 Apps that help you shop for healthier foods at the grocery store and make nutritious recipes in your own kitchen!
One great food to eat during the winter are beans! They are an excellent source of protein and folate; 1/4 cup of cooked dry beans equals 1 ounce of meat! They are also high in fiber; 1/2 cup provides about 1/3 of an adults daily needs. Beans are very easy to use; very low in cost; and can be served hot or cold, mashed or whole. All adults should try and include 3 cups of canned or cooked dry beans in their meals each week.
Today, top your favorite green salad with cooked kidney (or other) beans. Tomorrow, try using left over beans to make a tasty dish: Spicy Mac ‘n’ Cheese with Beans (see recipe below). Freeze left over beans in 1 cup portions and save for soups, salads and chili dishes you make later! When shopping, look for beans that are firm, clean and bright in color. Store beans in an air tight container in a cool, dry place. For recipes, 1 pound of dry beans makes about 4 to 5 cups of cooked beans. Soak dry beans overnight to shorten cooking time and retain their texture.
Spicy Mac ‘n’ Cheese with Beans Recipe
• 2 CUPS Red Kidney Beans, cooked
• 12 oz. lean ground beef (omit for vegetarian recipe!)
• 1 and 1/2 CUPS frozen whole-kernel corn
• 1 Large tomato, diced
• 3/4 CUP dried whole-wheat elbow macaroni
• 2 TSP Chili Powder
• 1 CUP water
• 1/2 CUP low-fat cheddar cheese, shredded
• How To Cook:
Heat a large skillet; brown the meat on medium-high heat; drain. Stir in corn, tomato, beans, uncooked macaroni, chili powder, and water. Bring the mixture to a boil; reduce heat, cover, and simmer for 12 to 15 minutes, or until macaroni is tender. Sprinkle with cheddar cheese, cover, and let stand for 5 minutes. Serve immediately and ENJOY 🙂
Makes 6 servings; Each serving provides: 302 calories, 20 grams protein, 33 grams carbohydrate, 10 grams fat, 116 milligrams sodium, 7 grams fiber.