Jayne’s Debut on Kare 11

Maple Chicken & Carrots - www.cobornsblog.com

We’re excited to announce that our own Jayne will be on a cooking segment with Pat Evans on Kare 11, Saturday, November 5th on the morning show. Be sure to tune in for these great recipes and Jayne’s network television debut!

UPDATE: The show has aired. You can watch Jayne’s debut below:

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Slow Cooker Quinoa

Slow Cooker Quinoa - cobornsblog.com/cheryl

A Natural Approach with Cheryl - www.cobornsblog.com
Cheryl

I’ve thought a lot about this blog. Slow Cooker Quinoa has kind of had me stumped.

Quinoa was the subject of my first blog over two years ago. I didn’t want to go down that same research based path again. I’ve already told you about its origins and stellar nutritious powers. Also, I don’t do a whole lot of crock pot cooking anymore. Crock pots and slow cookers are a great appliance when preparing food for families and pot lucks. Cooking for one and crock pots don’t really go together.

I have a small 1.5 quart crock pot that is a pretty, bright yellow, so I pulled it out and set it on my kitchen counter hoping its cheery look would inspire me. It didn’t. So I left. It was a beautiful, sunny Saturday in October with temperatures hitting the low seventies, not a day to be inside making up recipes. Also it was a perfect day to work on my biggest project.

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5 Ways to add Beans to your Diet!

Beans are good for you! Are you getting enough in your diet? Learn more at cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

You may have heard that beans are good for you! I’m here to reiterate that message and put some extra emphasis on that statement. Beans are AMAZING for you and you should try to incorporate them as often as possible.

Why? Beans are an excellent source of fiber, protein, and iron.  They are unique from other proteins sources such as animal products because they have fiber – a nutrient that is lacking from the average American diet. Oh, and I almost forgot to mention, my favorite benefit, they are so cheap! People tell me all the time, I can’t afford to eat healthy because it costs more! Not always the case and here is a great example of that – I’m referring to chickpeas (garbanzo beans), black beans, navy beans, pinto beans, cannellini beans, aduki beans and kidney beans NOT green beans.

Buying a variety is best as they have slightly different nutrients and different tastes so it depends on the recipe and what the recipe calls for.

As far as nutrition it is best to buy beans in all different forms canned and dried. Note that canned is just as nutritious as dried.  The main concern will be the added sodium, but if you buy no salt added or reduced sodium that takes care of the salt.  Even if you buy regular canned beans, draining and rinsing the beans for 2-4 minutes reduces the sodium by up to 41%.  Buying canned is so much more convenient as you don’t have to cook them and you will probably eat them more often thus reaping their nutritional benefits as compared to if you have to cook them each time.

Here are my top 5 ways to add more beans to your diet!

5 ways to add beans to your diet - www.cobornsblog.com

Here are a few of my favorite recipes to get you started! And, of course, I had to add the recipe for black bean brownies!

Fudgy Black Bean Brownies

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Fudgy Black Bean Brownies
Serves: 16
 
Ingredients
  • 15 Oz. Can Black Beans, drained and rinsed
  • 3 Large Eggs
  • 3 T. Canola Oil
  • ¾ Cup Granulated Sugar
  • ½ Cup Unsweetened Cocoa Powder
  • 1 tsp. Vanilla Extract
  • ½ tsp. Peppermint Extract (optional)
  • ½ tsp. Baking Powder
  • Pinch of Salt
  • ½ Cup Mini Semi-sweet Chocolate Chips, divided
Instructions
  1. Preheat the oven to 350°F.
  2. Lightly oil or coat an 8×8-inch baking pan or dish with nonstick cooking spray and set aside.
  3. Place the black beans in the bowl of a food processor and process until smooth and creamy.
  4. Add eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract if desired, baking powder and salt.
  5. Process until smooth.
  6. Add ¼ cup of the chips and pulse a few times until the chips are incorporated.
  7. Pour the batter into the prepared pan, smooth the top with a rubber spatula and sprinkle with the remaining ¼ cup chocolate chips.
  8. Bake 30 to 35 minutes or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean.
  9. Cool in the pan before slicing into 2-inch squares.

 

Quinoa Salad with Black Beans and Mango

Quinoa Salad with Black Beans and Mango Recipe - www.cobornsblog.com #Vegetarian #Vegan

Quinoa Salad with Black Beans and Mango
 
Ingredients
  • 1 Mango, peeled and diced small
  • 1 Red Pepper, seeded and diced as small as you can get it
  • 1 Cup Scallion, chopped
  • 1 Cup Fresh Cilantro, chopped
  • 2 T. Red Wine Vinegar
  • 2 T. Grapeseed Oil
  • ¼ tsp. Salt
  • 2 Cups Quinoa, cooked and cooled
  • 1½ Cups Black Beans, drained and rinsed (a 15-ounce can)
Instructions
  1. Combine mango, red pepper, scallions, and cilantro in a mixing bowl.
  2. Add the red wine vinegar, grapeseed oil, and salt and stir to combine.
  3. Add the quinoa and stir until everything is well incorporated.
  4. Fold in the black beans.
  5. Serve immediately or let it sit for a bit to let the flavors meld.
Notes
Dietitian’s Tip: The reason you want to rinse the beans is to get rid of the excess salt and sodium.

 

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus - www.cobornsblog.com

Roasted Red Pepper Hummus
 
Ingredients
  • 15 oz. Can Chickpeas / Garbanzo Beans, rinsed
  • ⅓ Cup Tahini
  • ¼ Cup Lemon Juice
  • 2 T. Olive Oil
  • 2 Cloves Garlic, crushed
  • ½-3/4 Cup Roasted Red Peppers
Instructions
  1. In a food processor, combine beans, tahini, lemon juice and olive oil.
  2. Process until smooth.
  3. Add red peppers and garlic until desired consistency.
  4. Garnish with parsley.
  5. Serve warm or cold with pita bread or toasted pita chips or fresh vegetables.

Quinoa Black Bean Burgers

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Quinoa Black Bean Burgers
Author: 
Serves: 5
 
Ingredients
  • 1 (15 oz) Can Black Beans, rinsed and drained
  • ¼ Cup Quinoa
  • ½ Cup Water
  • ½ Cup Bread Crumbs
  • ¼ Cup Yellow Bell Pepper, minced
  • 2 T. Minced Onion
  • 1 Large Clove Garlic, minced
  • 1.5 tsp. Ground Cumin
  • ½ tsp. Salt
  • 1 tsp. Hot Pepper Sauce (such as Frank's RedHot®)
  • 1 Egg
  • 3 T. Olive Oil
Instructions
  1. Bring quinoa and water to a boil in a saucepan.
  2. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes.
  3. Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
  4. Mix quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands.
  5. Form black bean mixture into 5 patties.
  6. Heat the olive oil in a large skillet.
  7. Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.

 

Peace and Wellness,
Ashley
Coborn’s, Inc. Supermaket Registered Dietitian

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What is Quinoa?

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Coborn's Natural Foods Blogger, Cheryl - www.cobornsblog.com
Cheryl

Quinoa (pronounced keen-wah) is an ancient grain that originated in the Andean region of South America, mainly Peru and Bolivia. Although it is a grain crop, quinoa is grown primarily for its edible seeds. Because it is high in protein and gluten free it makes a great substitute for side dishes made with pasta and rice. On the store shelves you can find pasta, chips and even veggie burgers made from this incredible seed.

A nutrition powerhouse–one cup of this nutty tasting, creamy-yet crunchy-versatile grain is very low in sodium and cholesterol. It packs 24 grams of protein in a one cup serving and is a good source of magnesium, phosphorus and an especially good source of manganese (173% DV) which helps to fight free-radicals and helps to prevent high blood pressure.

In 1955 researcher Philip White pronounced, “While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any in the plant or animal kingdom.” Even with such a great proclamation quinoa is just now starting to gain some popularity as a good for you, good tasting food, and even then mostly in the Natural/Organic section of the grocery store.

I put together and tested out a couple of recipes on some family, friends and co-workers. The response was a big ‘umm-umm good!’ I adapted recipes I’ve used rice or pasta in in the past on the first two and swapped out some of the oatmeal for quinoa on the last.

Give these recipes a try and wow your family too…not just with a great tasting dish but with your new found knowledge and ability to pronounce the oddly spelled featured ingredient…Quinoa (remember—keen-wah!)

Southwestern Quinoa Salad /  Dip Recipe - www.cobornsblog.com

Southwestern Quinoa Salad/Dip

Southwestern Quinoa Salad/Dip
 
Ingredients
  • 1 Cup Quinoa
  • 2 Cups Water
  • 1 Pint Grape or Cherry Tomatoes, quartered
  • 4 Green Onions sliced
  • To Taste Cilantro, finely chopped
  • 15 Oz. Can Black Ceans, drained and rinsed
  • 2 Limes, juiced
  • ¼ Cup Olive Oil
  • ¾ tsp. Ground Hot Pepper Blend or Red Pepper Flakes
  • 1 ½ tsp. Ground Cumin
  • ¾ tsp. Sea Salt
  • ¼ tsp. Fresh Ground Black Pepper
  • To Taste Sea Salt and Fresh Ground Black Pepper
Instructions
  1. Bring quinoa and water to boil in a small saucepan.
  2. Reduce heat to low and cover.
  3. Simmer for 15- 18 minutes or until quinoa is softened and all water has been absorbed.
  4. Combine quinoa, tomatoes, onions and black beans in a 2 quart bowl
  5. In a small bowl or blender bottle mix well the peppers, cumin, salt, black pepper into lime juice and olive oil.
  6. Pour over quinoa mixture, gently stir to coat well.
  7. Serve immediately or refrigerate to serve chilled later.
  8. Sprinkle with sea salt and fresh ground pepper.
Notes
Also makes a good dip for sturdy chips. I used lentil chips. Umm-umm good!

 

Cheesy Broccoli with Quinoa

Cheesy Broccoli with Quinoa
 
Ingredients
  • 2 Cups Fresh or Frozen Broccoli, coarsely chopped
  • 1 ½ Cups Vegetable or Chicken Broth
  • 1 Cup Quinoa
  • 1 Cup Shredded Sharp Cheddar Cheese
  • To Taste Sea Salt and Fresh Ground Black Pepper
Instructions
  1. Combine broccoli, broth and quinoa in a medium size saucepan; bring to a rolling boil.
  2. Reduce heat, cover and simmer until the quinoa has been softened and all the liquid has been absorbed.
  3. Gently stir in cheese, season with sea salt and fresh ground pepper and serve.
Notes
Great side dish with any kind of meat, especially fish!

 

Apple Crisp with Quinoa

Apple Crisp with Quinoa
 
Ingredients
  • 4-6 Medium Size Tart Apples, sliced
  • ¾ Cup Brown Sugar, packed
  • ½ Cup Flour
  • ⅓ Cup Thick Rolled Oats
  • ⅓ Cup Quinoa
  • ⅓ Cup Butter, softened
  • ¾ tsp. Cinnamon
  • ¾ tsp. Nutmeg
Instructions
  1. Heat oven to 375º.
  2. Spread out apples in a greased 8x8x2 square pan.
  3. Mix the rest of ingredients and sprinkle over apples.
  4. Bake until golden brown & apples are softened, about 25-35 minutes.
Notes
Best served warm with vanilla ice cream!

I hope you enjoy these tasty Quinoa recipes!

Cheryl
Coborn’s Natural Foods Manager, Clearwater, MN

 

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Vegetarian options for your next get together

Great Gatherings with Mary - www.cobornsblog.com
Mary

Party planning can be a lot of fun, but just be sure to remember that all of your guests may not be meat-eaters. You don’t want your vegetarian guests to be restricted to the raw veggie platter, so here are three recipes that you can serve your vegetarian guests to keep them happy and satisfied.

Quinoa Salad with Black Beans and Mango

The first recipe is a quinoa salad with black beans and mango. This is a great option because the quinoa is a complete protein, meaning that it has all of the essential amino acids as well as fiber, B vitamins and iron. This makes it a great protein option for people who are vegetarian or vegan as these are nutrients that can be challenging to get enough of in their diet. A bonus to this recipe is that it is also considered vegan, meaning that it does not use any animal products.

Quinoa Salad with Black Beans and Mango Recipe - www.cobornsblog.com #Vegetarian #Vegan

Quinoa Salad with Black Beans and Mango
Author: 
Serves: 6
 
Ingredients
  • 1 mango, peeled and diced small
  • 1 red pepper, seeded and diced as small as you can get it
  • 1 cup chopped scallion
  • 1 cup chopped fresh cilantro
  • 2 tablespoons red wine vinegar
  • 2 tablespoons grapeseed oil
  • ¼ teaspoon salt
  • 2 cups cooked quinoa, cooled
  • 1½ cups black beans, drained and rinsed (a 15-ounce can)
Instructions
  1. Combine the mango, red pepper, scallions, and cilantro in a mixing bowl.
  2. Add the red wine vinegar, grapeseed oil, and salt and stir to combine.
  3. Add the quinoa and stir until everything is well incorporated.
  4. Fold in the black beans.
  5. Serve immediately or let it sit for a bit to let the flavors meld.
Notes
Dietitian's Tip: The reason you want to rinse the beans is to get rid of the excess salt and sodium.

Tofu and Quinoa Stuffed Peppers

The second vegetarian recipe option is stuffed peppers. I’ve always been a fan of stuffed peppers, but the biggest problem I’m sure most of us have is that we stuff them full of sausage and cheese. Fortunately, this doesn’t have to be the case.

Tofu and Quinoa Stuffed Peppers - www.cobornsblog.com

Tofu and Quinoa Stuffed Peppers
Serves: 12
 
Ingredients
  • 14 Oz. Package West Say firm or extra firm tofu, cubed
  • 16 Oz. Jar Full Circle Black Bean Corn Salsa (or your preferred salsa)
  • 12 Oz. Box Ancient Harvest Traditional Quinoa
  • 1 Red Onion, chopped
  • 1 Cup Low Fat Mozzarella Cheese
  • 12 bell peppers (red, yellow, or green)
Instructions
  1. Preheat the oven to 325°F.
  2. Start by cooking the quinoa per the directions on the box. This is usually a very simple process of adding 2 parts water to 1 part quinoa, bringing to a boil, then reducing heat, covering and simmering until it is tender.
  3. Rinse and wash your peppers, then remove the tops and seeds while the quinoa is cooking, and set to the side.
  4. In a skillet, heat up a small amount of olive oil and add your tofu, sautéing until it has a nice golden brown coating.
  5. In a large bowl, combine your tofu, black bean salsa, cooked quinoa, and red onions.
  6. Stuff each pepper with the mixture and top with a small amount of mozzarella cheese.
  7. Bake in the oven for approximately 15 minutes or until the cheese has a golden brown color to it.

Fudgy Black Bean Brownies

The third recipe is fudgy black bean brownies. What, brownies you say? Brownies are already vegetarian. However, serving this brownie option is doing your vegetarian friends, and non-vegetarian friends at that, a favor. By removing the white flour and adding black beans in its place it makes this recipe higher in fiber and protein, which again are challenging nutrients for vegetarians to get in their diet. Did I mention this recipe is also delicious? So not only are you serving a healthier brownie option, but a tasty one too. Just see if anyone can tell that there are black beans in these fudgy, delicious squares.

Fudgy Black Bean Brownies - www.cobornsblog.com #Vegetarian

Fudgy Black Bean Brownies
Author: 
Serves: 16
 
Ingredients
  • 15 Oz. Can Black Beans, drained and rinsed
  • 3 Large Eggs
  • 3 T. Canola Oil
  • ¾ Cup Granulated Sugar
  • ½ Cup Unsweetened Cocoa Powder
  • 1 tsp. Vanilla Extract
  • ½ tsp. Peppermint Extract (optional)
  • ½ tsp. Baking Powder
  • Pinch of Salt
  • ½ Cup Mini Semi-sweet Chocolate Chips, divided
Instructions
  1. Preheat the oven to 350°F.
  2. Lightly oil or coat an 8x8-inch baking pan or dish with nonstick cooking spray and set aside.
  3. Place the black beans in the bowl of a food processor and process until smooth and creamy.
  4. Add eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract if desired, baking powder and salt.
  5. Process until smooth.
  6. Add ¼ cup of the chips and pulse a few times until the chips are incorporated.
  7. Pour the batter into the prepared pan,
  8. smooth the top with a rubber spatula and sprinkle with the remaining ¼ cup chocolate chips.
  9. Bake 30 to 35 minutes or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean.
  10. Cool in the pan before slicing into 2-inch squares.

– Mary
Catering Manager, Coborn’s Sauk Rapids, MN

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