By Ruth Lahmayer Chipps, MS, RDN, CD
With the holidays in high gear, and the new year just around the corner, people are looking for new ways to eat healthy. The Mediterranean style of eating is emerging as a trend that is not only filled with great tasting food choices but it is one of the healthiest ways to eat. At the core of this food pattern, which originated in Greece, Italy and France, are dried beans and peas. In coordination with Jackson in Action Coalition, Black River Memorial Hospital is featuring dried beans in their monthly Harvest of the Month initiative which will be in the hospital cafeteria on Tuesday December 8th from 11:30 a.m.-12:30 p.m. Featured recipes to sample include Green Goddess White Bean Wraps and Roasted Carrot Hummus. Samples will be available at this event which is open to the public.
“Dried beans and peas provide the perfect natural mix of fiber, protein and carbohydrates and they can play the main dish role in plant-based meals. Including beans as a regular food choice is associated with reduced risk for cardiovascular disease and can promote better blood sugar control for people with diabetes,’’ explained Black River Memorial Hospital Dietitian, Ruth Lahmayer Chipps. “If you don’t have time to cook dried beans from scratch, canned varieties can be easily incorporated into recipes.”
Harvest of the Month is a national movement that highlights fruit and vegetable choices. Local participants include schools, Women Infants and Children Program, Ho-Chunk Health Care Center and area organizations.
For more information on Harvest of the Month, visit the Nutrition Services web page at http://www.brmh.net/services/nutrition-services/.
Local organizations interested in hosting their own Harvest of the Month Day can download the monthly fliers form the Jackson in Action website. For more information, contact Ruth in the Nutrition Services Department at Black River Memorial Hospital.
Featured Recipe: Green Goddess Wrap
Ingredients:
- 2 cups red cabbage chopped into thin strips
- 1 medium red bell pepper, diced
- ¼ cup chopped fresh parsley or cilantro
- Juice of ½ lime (or more if you like it)
- Hot sauce to taste (I use 2 dashes)
- 2-3 tbsp seasoned rice vinegar or vinegar of choice
- 1 ripe avocado
- 1, 15-ounce can rinsed cannellini, great northern or other white beans
- 2 tbsp red onion, finely diced
- ½ cup crumbled goat cheese or feta cheese
- Salt and pepper to taste
- 4 100% whole wheat 6-8 inch tortillas
Instructions:
Combine the cabbage, bell pepper, fresh herbs, lime juice, hot sauce, and vinegar in a bowl. Mash the avocado and beans together in a separate bowl. Stir the cheese and onion into the avocado/bean mixture until thoroughly blended. Spread ¼ of the cheese/avocado/bean mixture onto the center portion of a tortilla and top with 2/3 cup of the cabbage mixture. Roll up the tortilla so the ends are folded in and secured. Repeat with the rest of the tortillas. Wrap the tortillas in foil for safe and easy transport.
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