APRIL 2013 RECIPES

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BEAN DIPS

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Beans, Beans – so good for your heart – but how do we get kids to eat them?  The easiest way is to puree them and offer them up as tasty dips with a variety of crudités (or raw veggies) on the side.  Beans (also known as legumes) are a “Super Mix” of PROTEIN + FIBER.  This is why they are so good for your heart and digestive system.  Beans contain soluble fiber, which has been shown to lower blood cholesterol.  Regular legume consumption can also lower blood pressure, decreasing the risk of cardiovascular disease.  Beans have 4 times as much protein as grains, giving them a powerful “Protein punch” that can prevent or cure digestive and bowel problems.  Beans have also been shown to have a protective effect against many cancers.  Because of these important health benefits, beans are a “MUST” to include in your family’s diet! 

The 3 types of beans featured this month are Garbanzo (also known as chickpeas) in Jill’s Authentic Hummus; Edamame (or soybeans) in Eileen’s Super Green Dip; and Cannellini (or white kidney beans) in our Cannellini Dip.  Each of these can also be used as a spread on sandwiches (in place of mayonnaise).  To add more black beans to your family’s diet (which are loaded with disease-fighting antioxidants), see our recipes for Sweet Potato & Black Bean Chili and our Farro Burgers.  For a sweet treat, you can sneak those beans into brownies as we did in our Minty Bean Brownies recipe.

 

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JILL'S AUTHENTIC HUMOUS (HUMMUS)

Recipe by Jill Dahan

(learned from her mother-in-law, an experienced Lebanese cook)

INGREDIENTS:

2 cups cooked and drained chickpeas (1 cup dried)
4 oz. (4 Tbsp.) good quality Tahini*
Juice of 2 lemons
3 garlic cloves
Extra Virgin Olive Oil to drizzle on top
2-3 oz. water to thin
2 Tbsp. baking soda (if using dried chickpeas)
 
*Tahini can taste bitter at times.  To avoid this, look for tahini that is light in color and if stored, make sure it hasn't gone rancid.  If fresh, add each Tablespoon at a time until the desired taste is met (which should be 4 Tbsp. in most cases).
 
INSTRUCTIONS:
1.  Place all of the ingredients in a blender (except water) and blend until smooth adding water to thin to a good dipping consistency.*
 
IF USING DRIED CHICKPEAS:
1.  Soak in water for 6-8 hours or overnight
2.  Drain and toss in 2 Tbsp. of baking soda.  Let sit for 15 minutes, then rinse thoroughly.
3.  Boil in water (with a covered pan) for 30 minutes until soft enough to mash.
4.  Drain and use as above.

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EILEEN'S SUPER GREEN DIP

Recipe by Eileen Delpiano, Executive Chef

 

INGREDIENTS:

1 1/2 cups shelled edamame (boil or steam them lightly first)
1/2 cup green peas
1 small ripe avocado
4 cloves garlic minced
1 tsp lemon zest
juice of one lemon
2 Tbsp olive oil
salt and pepper

 

INSTRUCTIONS:  food processor, process the edamame and peas with the blade attachment. Add the avocado and the rest of the ingredients and blend a little more. You can leave the dip chunky but feel free to make it very smooth by processing it for longer. Season with salt and pepper and serve.

Great for the Lunch box with assorted fresh raw vegetables.

CANNELLINI DIP
Recipe by Eileen Delpiano, Executive Chef

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INGREDIENTS

1 (15-ounce) can cannellini beans, drained and rinsed
1 1/2 cups shelled, cooked edamame, thawed if frozen
2 medium garlic gloves, coarsely chopped
1/4 cup water, plus more as needed
3 Tbsp. freshly squeezed lemon juice (from about 2 medium lemons), plus more as needed
2 Tbsp. olive oil
1 tsp. kosher salt, plus more as needed
1/4 tsp. toasted sesame oil
Freshly ground black pepper
2 Tbsp. coarsely chopped fresh cilantro
 
INSTRUCTIONS:
1.    Place the cannellini beans, edamame, garlic, water, lemon juice, olive oil, salt, and sesame seed oil in a food processor fitted with a blade attachment. Season with pepper and process until smooth, scraping down the sides of the bowl as needed. If the dip is too thick, pulse in more water, a tablespoon at a time, until the desired consistency is reached.
2.    Transfer to a medium bowl, add the cilantro, and stir to combine. Taste and season with more salt or lemon juice as needed. Serve with toasted pita chips

 

FOR RECIPE ARCHIVES, CLICK HERE

©2013 Kids Heart Felt Health Inc.