Weekly Ad Recipe – Grilled Ginger Salmon

Weekly Ad Recipe - Grilled Ginger Salmon www.cobornsblog.com

This is one of the easiest recipes you are going to find to prepare salmon. The honey glaze along with the fresh ginger is awesome! Pair it with some fresh asparagus and you have a wonderful summer meal. Enjoy! Continue reading “Weekly Ad Recipe – Grilled Ginger Salmon”

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

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

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

Quinoa Black Bean Burgers - www.cobornsblog.com

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

Weekly Ad Recipe – Fresh Tilapia With Roasted Red Pepper Mayonnaise

Coborn's Weekly Ad Recipe - Fresh Tilapia With Roasted Red Pepper Mayonnaise www.cobornsblog.com

This is a very quick and easy recipe that can be done on a weekday even if you are in a hurry. The mixture of mayonnaise with the flavor of red bell peppers served with Talapia puts this recipe over the top. Enjoy….I did!

Jayne,
Coborn’s Inc. Meat and Seafood Merchandiser

Fresh Tilapia With Roasted Red Pepper Mayonnaise
Serves: 4
 
Ingredients
  • 1 T. Butter
  • 1.5-2 Lbs. Tilapia Fillets
  • ¼ tsp. Salt
  • ¼ tsp. Pepper
  • ¼ tsp. Paprika
  • ½ Cup Light Mayonnaise
  • ¼ Cup Chopped Roasted Red Bell Peppers (from a jar)
  • ¼ tsp. Cumin
  • 1 Garlic Clove, minced
Instructions
  1. Heat oven to 400 degrees.
  2. Using about ¼ of the butter, lightly grease shallow baking pan.
  3. Arrange tilapia fillets in buttered pan.
  4. Brush fish with remaining butter; sprinkle with salt, pepper and paprika.
  5. Bake at 400 degrees for 15 to 20 minutes and until internal temperature of fish reaches at least 145 degrees.
  6. Meanwhile, in small bowl, combine all remaining ingredients; blend well.
  7. Serve fish with mayonnaise mixture.
Notes
Suggested Wine Pairing McManis Viognier

 

 

Weekly Ad Recipe – Tomato and Sweet Pepper Soup

Tomato and Sweet Pepper Soup Recipe - www.cobornsblog.com

I am such a soup lover that this one was great because the combination of the tomatoes, garlic, basil and the roasted peppers were fantastic!  I just know this will be one of my favorites soups during the winter months. Just a quick tip, if you are in a hurry and don’t have time to roast the peppers you can always substitute them for 1-1/2 cups jarred roasted red bell peppers. Enjoy….I did!
– Jayne
Coborn’s Meat and Seafood Merchandiser

Weekly Ad Recipe - Tomato and Sweet Pepper Soup
Serves: 5
 
Ingredients
  • 2 Large Red Bell Peppers
  • 1 T. Olive Oil
  • ½ Cup Onion, chopped
  • 2 Cloves Garlic, finely chopped
  • 28 Oz. Crushed Tomatoes with Basil, undrained
  • 3½ Cups Reduced Sodium Chicken Broth
  • ¼ tsp. Crushed Red Pepper Flakes or Black Pepper
  • ¼ tsp. Kosher or Sea Salt
Instructions
  1. Line 15x10x1 inch pan with foil.
  2. Set oven control to broil.
  3. Cut bell peppers into quarters, removing membranes and seeds.
  4. Place skin sides up in pan; press down to flatten.
  5. Broil peppers with tops 4 to 6 inches from heat for about 10 minutes or until blackened.
  6. Wrap foil around peppers; let stand 20 minutes.
  7. Remove skin from peppers; discard.
  8. Cut peppers into ½ inch pieces.
  9. Set aside.
  10. Meanwhile in a 4 quart saucepan, heat oil over medium-high heat.
  11. Cook onion and garlic in oil for 2 minutes, stirring constantly, until crisp-tender.
  12. Stir in tomatoes, broth, red pepper flakes and salt.
  13. Heat to boiling.
  14. Reduce heat; simmer 15 minutes.
  15. Stir in roasted peppers; heat until hot.
Notes
Suggested Wine Pairing: Ferrari Carano Fume Blanc