By Ruthie Chipps, MS, RDN, CD, LD, Hy-Vee Regional Dietitian
Dried beans are the feature in February for Jackson In Action’s Harvest of the Month. Beans are a whole food with many varieties from pinto to navy, lima, black, garbanzo, kidney and great northern.
Beans can be made into a tasty dip: Puree cooked (or canned) beans with garlic, lemon juice, olive oil and seasonings of your choosing. Serve with pita chips or sliced veggies.
Beans can be added to salads, omelets, burritos, tacos, chili, & soups. Substitute beans for meat in recipes.
Feature beans in a breakfast burrito: Scramble eggs with chopped veggies of your choice. Add beans, sprinkle with cheese. Serve in tortillas with salsa and sliced avocado.
Chick peas are toasted in the oven to provide a crispy bean toping. Blueberries are added to this salad tossed with a soymilk-based dressing.
Dried beans are the cornerstone of the Mediterranean style of eating - considered to be the most healthful way for people to eat.
People who live into their 100’s have one dietary pattern in common: They consume about one cup of beans per day.
In honor of heart month, Jackson In Action is encouraging everyone to “break out the beans” whether it’s canned, cooked, toasted or pureed.
Toasted chickpeas provide the perfect crispy toping for Kale Power Salad
Four Fantastic Plant-Forward Foods for Heart Month
February is American Heart Month, a national proclamation encouraging heart health and cardiovascular disease awareness. It’s a time to emphasize heart-healthy eating and lifestyle habits, including plant-forward choices. Let’s review plant-forward eating basics and benefits, plus four foods that can fit into a heart-healthy eating pattern.
What is plant-forward eating? (plant-based, plant-rich) The Mediterranean eating style is a plant-forward approach with plenty of fruits, vegetables, beans, seafood, olive oil and whole grains. Rather than being restrictive, the emphasis is on gradually eating more of these healthy foods. Making subtle dietary changes can reduce the potential for nutrient gaps by excluding certain food groups or specific types of foods.
Why should we eat more plants? A plant-rich eating pattern is linked to improved health outcomes, including reduced risk of heart disease, lower blood pressure and a healthier body weight. Plant-based eating often correlates with less calorie intake and more fiber, potassium, and vitamin C–all beneficial to heart health, digestion and more. A recent study reinforced long-established research on the heart-health benefits of increasing the ratio of nuts, seeds and legumes compared to the intake of meats and animal protein.
Four fantastic plant-forward foods: Aim for at least five servings of fruits and vegetables daily as part of a balanced diet. Here are four favorites to consider:
1) Take your pulse! (dried beans, peas, lentils, chickpeas): Pulses are the names of legumes grown for their dry seed form. They’re a significant yet often forgotten protein source providing dietary fiber (important for heart health and blood sugar control). Incorporate them into favorite recipes such as Southwestern Breakfast Burrito, Mediterranean Garbanzo Bean Salad, and Lentil, Kale, and Cauliflower Soup
2) Plant-based milk (soy and almond): Plant-based beverages offer varying nutrition profiles, so checking food labels is important. Silk Almond milk and Soymilk contain excellent amounts of calcium and Vitamin D to help support strong bones. Each serving of Silk Soymilk also has eight grams of complete plant-based protein.
3) Blueberries: This deep blue fruit is rich in vitamins, minerals, and antioxidants—a perfect plant-forward addition to cereal, smoothies, fruit salads and more. With no cutting board or special gadget required, blueberries are the ultimate convenience food—fresh or frozen.
4) Nut-based spreads and powders: Almond, peanut, and cashew butter are excellent options to spread on whole grain crackers or breads. They’re also protein-packed ingredients for smoothies, soups, and energy bars, but nut butter can be sticky and dense in calories. PB2 Performance Protein packs in delicious taste, 20 grams of complete plant-based protein per serving in a convenient powder form. It’s a lower-calorie alternative to nut butter and contains prebiotic fiber. Add it to your morning smoothie, oatmeal, energy bar or muffin recipe.
BONUS: Relax and enjoy an occasional treat!
Plant-rich eating can include indulgent foods in moderation, including chocolate! Dark chocolate has properties (antioxidants) associated with heart health. Instead of snacking on dark chocolate baking chips and bars, try something new rich in fiber and protein: Mid-Day Squares are a yummy plant-based afternoon pick-me-up with an impressive nutrition profile of four grams of fiber and six grams of protein per square.
Plant-forward for February
Remember to start slowly when making eating changes during Heart Month and beyond. Choose one new plant-rich food per week (or month). Combine healthy eating with plenty of fluids and factor in fitness activities for a fun focus on heart-healthy living.
To connect with a Hy-Vee Dietitian about plant-forward eating or other nutrition questions, schedule a free “Discovery Session.” Learn more by visiting Hy-Vee.com/Health or click here: Best Dietitians Near Me: Nutrition Counseling and Meal Planning (hy-vee.com)
This information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the support of our sponsors: Silk, PB2 Performance Protein, U.S. Highbush Blueberry Council and Mid-Day Squares.
Kale Power Salad
All you need:
For the Caeser Dressing:
3/4 cup vegan mayonnaise
1/2 cup Silk Original Soymilk
3 cloves garlic, minced
3 Tbsp lemon juice
1 Tbsp low sodium soy sauce
2 tsp Dijon mustard
1/2 tsp salt
1/2 tsp pepper
For the Salad:
1 can (15 oz.) chickpeas
1 Tbsp olive oil
1/2 tsp salt
1/2 tsp pepper
4 cups kale, chopped
6 Brussels sprouts, chopped
1 avocado, sliced
1/2 of a red onion, sliced
½ cup fresh blueberries
All you do:
1. Whisk all dressing ingredients together until fully combined. Add more soymilk to thin the consistency or more mayonnaise to thicken the consistency. Refrigerate until use. Yields 1 1/2 cups. Store extra salad dressing in the refrigerator for up to 3 days.
2. Preheat oven to 400°F. Line a baking sheet with parchment paper.
3. Rinse and drain chickpeas, then pat dry with a paper towel. Transfer chickpeas to a baking sheet. Drizzle with olive oil and toss to coat. Season with salt and pepper.
4. Bake for 20 minutes or until the chickpeas are golden and crunchy. Set aside to cool slightly.
5. Combine kale, brussels sprouts, avocado, and red onion in a large salad bowl and toss to combine. Add roasted chickpeas and sprinkle with blueberries. Drizzle with prepared salad dressing and serve immediately.
Modified from recipe source: Kale Power Salad | Silk® Plant-Based Recipes
Soy or almond milk is the base of the Caeser Dressing for Kale Power Salad.
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI.
Find more healthy eating ideas at www.JacksonInAction.org/recipes.
Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog.Learn more about Ruthie Chipps and Dietitian Services at Hy-Vee La Crosse and Winona: Click Here: Hy-Vee Dietitians Bios