Eating O’ the Greens
By Deanna Segrave-Daly, RD
When March rolls around, I’m thinking GREEN. There’s St. Patrick’s Day, of course, but it’s the first day of spring that has me anticipating green buds on the trees, green grass on the ground and all the green edibles that will be soon popping up.
Dark leafy greens and green veggies are nutrient powerhouses that we all should be eating more of. Here are my top 5 favorite ways to get more flavorful greens into your every day diet (beyond the iceberg salad):
- Veggie Roast – Roasting any vegetable brings out a natural sweetness and can make bitter tasting ones taste better. Toss chopped broccoli, Libby’s® Cut Green Beans or Brussels sprouts with olive oil, minced garlic and black pepper. Roast in the oven at 400 degrees Fahrenheit, stirring every 5 minutes until vegetables are tender.
- Dynamite Dips & Spreads – Puree cooked greens with Libby’s® Garbanzo Beans and seasonings in a blender (add a little water if too thick). Or make this Sweet Pea Dip with fresh mint. Serve as a dip with whole grain crackers or use as a sandwich spread.
- Stellar Soup & Stews – Simmer chopped Swiss chard, broccoli rabe or collards in any soup – from chicken noodle to your favorite chili – to add extra nutrients and flavor. Mix greens into cheese and broccoli soup and puree for extra creaminess without a lot of extra calories. Or try this Spicy Sweet Pea Bisque.
- Buddha Power Bowls – The latest trend in bowl cuisine features noodles or whole grains paired with eggs, beans or tofu and chopped veggies. Add in chopped, sautéed leafy greens, like kale and spinach or try this Lean Green Warm Barley Salad.
- Punched Up Pesto – Traditional pesto mixes basil with pine nuts but you can blend almost any green veggie, herb and nut with olive oil and parmesan cheese for delicious results. Swap in arugula with pistachios or mint with almonds for a super quick pasta sauce.
Here’s wishing you a green filled week!
Warm Soups to Fight Cold Weather
The winter weather can be brutal, with winds, freezing temperatures—sleet and snow! That’s why there’s nothing better than coming in after a cold day to a nice hot meal, like a hearty soup. Here are some soup recipes that will keep your family warm and well fed.
Minestrone is a great soup because of the variety of vegetables — and this one even includes some diced ham for protein. It’s also a great choice for the cold winter months because the ingredients allow it to serve as a full meal. Use Libby’s® Cut Green Beans and Mixed Vegetables to add great flavor to this rustic and classic dish.
The sausage in this dish makes an ordinary vegetable soup into one with diverse spices and flavors. It’s a great choice to help you refuel after being outside in the cold. Use Libby’s® Cut Green Beans, Sliced Carrots and Whole White Potatoes to make a soup that will be a treat for the whole family.
Split pea soup is often singular in texture and flavor, but ours is not! This spicy dish calls for some chili powder and black pepper. Salty and crunchy bacon crumbles and a dollop of cool Greek yogurt mix up the consistency and offer a surprisingly delightful flavor combination. However, the peas are the star of this dish, so use Libby’s® Naturals Sweet Peas to get it started; the result will be a soup that is delicious and nutritious.
What’s your favorite soup? Serve it up and share a photo on our Facebook page!
Salt Sense
By Deanna Segrave-Daly, RD
February is American Heart Health month so it’s a good time to talk about sodium. We tend to eat too much of this mineral that can have a negative impact on our blood pressure and in turn, our blood vessels and hearts.
It’s important to know where sodium lurks – it’s much more than just the salt you add to your food. A dash of salt makes many foods, like vegetables, more palatable; however, the biggest sodium contributors in our diet come from overly processed foods – not the salt we shake onto food.
More than 75% of Americans’ sodium consumption comes from [1]:
- Fast foods / takeout pizza
- Deli meats, bacon, hot dogs
- Other processed foods like bread, rolls, ready-to-eat cereals
The U.S. Dietary Guidelines recommend no more than 2,300 milligrams of sodium per day. Here are some smart strategies to keep your food tasting good…with less sodium.
Top 10 Sodium Solutions for Good Salt Sense
- When buying processed foods – like bread, frozen meals or canned goods – look for lower sodium or no salt added options.
- Eat more potassium! Potassium balances out sodium in the body and is good for our hearts. Prime sources of potassium include beans, bananas, leafy greens, potatoes and yogurt.
- Always rinse canned beans with cold water and drain well – you can reduce up to 40% of the sodium [2] for meals like these Grilled Bean & Veggie Cheese Quesadillas.
- Use low-sodium broth as a base for homemade sauces, soups and stews.
- Use ¼ – ½ teaspoon less salt than you usually use in cooking and add a tablespoon of lemon juice or vinegar instead. The acidic liquid wakes up the flavor of your food.
- Check your condiments – spreads like teriyaki sauce, soy sauce, salad dressings, ketchup and relish tend to be higher in sodium. Look for less salt options or make your own toppers like this Smoky Carrot Hummus Sandwich Spread.
- Before eating out, look at menus online for nutrition information or once there, ask the waiter for lower sodium options.
- Make your own tomato sauce with “no salt added” canned, diced or pureed tomatoes, minced garlic, onion and fresh herbs for whole wheat pasta recipes and homemade pizza.
- Instead of snacking on pretzels, which can be high in sodium, swap for homemade popcorn or these Sweet & Smoky Peas.
- Experiment with different spices like smoked paprika, Chinese 5 powder spice, cumin, chili powder and red pepper flakes. They add lots of flavor without adding sodium, as seen with this Winter White Chili.
And lastly, if you cook at home more often, you’re bound to decrease your sodium intake as you are in control of the ingredients.
[1] http://www.cdc.gov/salt/pdfs/sources_of_sodium.pdf
[2] http://www.todaysdietitian.com/newarchives/011110p62.shtml
Chili Chow Down
Winter is the perfect time for a hot and hearty meal — and what could be better than chili? Not all chili is created equal; there are many different types to enjoy. Whether you’re cooking for a family meal or a big football game gathering, here are a few recipes to test.
Image via FoodNetwork.com
This is the classic take on chili — a mixture of beef and beans with a secret ingredient that’s sure to add a kick. Use Libby’s® Organic Pinto Beans for this dish that is sure to be a winner with the whole family.
A much lighter version, this dish substitutes the traditional beef with lean chicken. A variety of vegetables add a tasty and unique flavor to this meal. For this one, you’ll need Libby’s® Whole Kernel Sweet Corn and Libby’s® Organic Garbanzo Beans.
Despite its name, turkey and bacon are actually the main stars in this chili dish, but that doesn’t mean the beans aren’t important! Use Libby’s® Black Beans to add a rich and delicious flavor to this meal.
What are your favorite ingredients to put in chili? Sound off on our Facebook page!
Attention Time-Crunched Families
It’s that time of year again, when New Year’s resolutions are in full swing. If you’re aiming to prepare more wholesome meals and snacks for your family this year, but are worried about having the time, Libby’s® Vegetable Cups are a great solution time-crunched moms and dads can feel good about.
Packed with vitamins and minerals, Libby’s® Vegetable Cups offer a complete serving of healthy goodness and are an easy way to get your kids to eat more healthy, wholesome vegetables. They are microwaveable and their single-serve and easy-to-open packaging make them perfect for lunchboxes and snacking on-the-go.
Libby’s® Vegetable Cups are the only 4 oz. Vegetable Cups on the market and are available in five of Libby’s most popular varieties: Sweet Corn, Cut Green Beans, Sweet Peas, Diced Carrots and Peas & Carrots.
In addition to being a great choice for on-the-go snacks and single-serve sides, they’re also perfect to use in side dishes, main courses and even appetizers. Celebrity chef and head judge on the Food Network’s Iron Chef America and Next Iron Chef Donatella Arpaia crafted original recipes using Libby’s® Vegetable Cups. Check them out here and let them fuel snack and meal masterpieces of your own!
Serves 4-6
Ingredients:
- 1 lb. chorizo
- 2 tbsp. olive oil
- 8 Libby’s® Whole Kernel Sweet Corn Vegetable Cups or 2 cans Libby’s® Whole Kernel Sweet Corn
- 1 medium onion, sliced
- 3 garlic cloves, sliced
- 1 red pepper, diced
- 2 tbsp. thyme
- 4 cups chicken broth
- 1 can chopped tomatoes with green chili pepper
- 2 tbsp. cilantro, chopped
- ¼ cup heavy cream
Instructions:
- Heat 1 tablespoon of olive oil in a pot over medium heat. Add the chorizo (removed from casing) and cook for 30 seconds. Add the onion, garlic and red pepper and cook for 5 minutes.
- Drain the corn and add to the pot. Continue cooking for 3 minutes. Add thyme, salt and pepper.
- Add the chicken broth and tomatoes with chili pepper and bring to a boil.
- Reduce the heat to low and simmer for 25 minutes.
- Add heavy cream and cook for an additional 10 minutes.
- Sprinkle the soup with the chopped cilantro, if desired.
Serves 4-6
Ingredients:
- ½ onion, chopped
- ½ shallot, chopped
- 2 celery stalks, chopped
- 1 garlic clove, sliced
- ¼ cup olive oil
- 2 ½ cups chicken broth
- 1 can plum tomatoes, crushed
- 2 cans cannellini beans, drained
- 4 Libby’s® Sliced Carrots Vegetable Cups or 1 can Libby’s® Sliced Carrots
- 2 Libby’s® Sweet Peas Vegetable Cup or ½ can Libby’s® Sweet Peas
- 2 Libby’s® Cut Green Beans Vegetable Cup or ½ can Libby’s® Cut Green Beans
- 2 Libby’s® Whole Kernel Sweet Corn Vegetable Cup or ½ can Libby’s® Whole Kernel Sweet Corn
- 3 tbsp. thyme
Instructions:
- Heat the olive oil in a large soup pot over medium heat. Add the onions, shallots and celery and cook for 3 minutes.
- Add the beans and cook for an additional 2 minutes. Then add the plum tomatoes with juice and cook for 1 minute. Then add the chicken broth.
- Drain the carrots, sweet peas, green beans and corn, and add to the broth.
- Season the soup with thyme, salt and pepper and bring to a boil. Reduce the heat to low and simmer for 30 minutes.
- Serve with grated parmesan, if desired.
Serves 6-8
Ingredients:
- 4 Libby’s® Whole Kernel Sweet Corn Vegetable Cups or 1 can Libby’s® Whole Kernel Sweet Corn
- 4 Libby’s® Cut Green Beans Vegetable Cups or 1 can Libby’s® Cut Green Beans
- ½ head of iceberg lettuce, shredded
- 1 can Libby’s® Black Beans
- 1 garlic clove, minced
- 1 ½ tsp. garlic powder
- ¼ cup olive oil
- 1 can diced tomatoes with green chilies, drained
- ¾ cup sour cream
- ¾ lb. Monterey jack cheese, shredded
- 3 tbsp. cilantro, chopped
Instructions:
- Put the green beans in a bowl and season with ½ teaspoon garlic, salt and pepper.
- Heat the oil in a skillet over low-medium heat. Add the seasoned beans and cook for 2 minutes.
- Empty green beans in a bowl and set aside.
- Drain the corn, add to the skillet and cook for 2 minutes.
- Empty corn in a bowl and set aside.
- Drain the black beans, add to the skillet and cook for 2 minutes. Transfer the beans to a small bowl and mash with a fork.
- In a deep platter start layering. First spread the shredded lettuce over the platter.
- Spread the refried black beans over the lettuce.
- Sprinkle half the cheese over the black beans.
- Add a layer of corn over the beans.
- Sprinkle the remaining cheese over the corn. Add a layer over the cheese with the seasoned green beans.
- Carefully spread the sour cream over the cheese, trying not to move the layer of cheese.
- Finally add a layer of tomatoes and chilies.
- Top with a dollop of sour cream and chopped cilantro, if desired. Serve with tortilla chips.
Roasted Diver Scallops over Pea Puree
Serves 2
Ingredients:
- 6 diver scallops
- ¼ cup plus 1 tbsp. olive oil
- 4 tbsp. unsalted butter, divided
- 2 cloves garlic, minced
- 4 Libby’s® Sweet Peas Vegetable Cups or 1 can Libby’s® Sweet Peas
- 1 sprig of mint
- 2-3 tbsp. mint, chopped
- 2 tbsp. shallot, chopped
- Extra virgin olive oil
Instructions:
- Pat the scallops dry and season with salt and pepper. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the scallops and sear undisturbed for 2 minutes until golden. Gently turn them over and add 2 tablespoons of butter and the shallot to the pan. Cook until the scallops are just firm and translucent, about 2 minutes more. Set the skillet aside.
- In another skillet over low heat, add ¼ cup olive oil and remaining 2 tablespoon butter. Add 1 sprig of mint and the garlic and sauté for 2 minutes.
- Drain the peas and add to the olive oil and butter mixture to incorporate flavors. Remove the sprig of mint from the peas.
- Pour the peas into a blender, season with salt and pepper. Puree the peas until smooth and add chopped mint. Add additional salt or pepper, to taste.
- To assemble the dish, place a large spoonful of pea puree on each plate and top with three scallops. Sprinkle with additional mint and a drizzle of extra virgin olive oil.
Little Ears Pasta with Peas, Mint & Ricotta
Serves 5-6
Ingredients:
- 1 ½ cup ricotta cheese
- 1 cup parmesan cheese, grated
- 4 Libby’s® Sweet Peas Vegetable Cups or 1 can Libby’s® Sweet Peas
- 2 tbsp. lemon zest
- 2 tbsp. mint, chopped
- 1 lb. orecchiette or shell pasta
- 2 tbsp. unsalted butter
Instructions:
- Mix the ricotta, ½ cup parmesan and 1 tablespoon lemon zest in a small bowl. Season the mixture with salt and pepper.
- Meanwhile, bring a medium pot of generously salted water to a boil. Add the pasta and cook according to package directions until al dente. Drain the pasta and reserve 1 cup of water.
- Heat the butter in a skillet over medium heat. Drain the peas and cook 1-2 minutes. Add the pasta to the peas and cook for 1 minute.
- Pour the pasta and peas into a large bowl. Mix in the ricotta mixture and ¼ cup of pasta water.
- Stir until the ricotta is evenly incorporated with the pasta. If it is too dry, add reserved water a little at a time. Add the remaining parmesan and remove from heat.
- Add chopped mint and additional pepper.
Serves 4
Ingredients:
- 4 Libby’s® Cut Green Beans Vegetable Cups or 1 can Libby’s® Cut Green Beans
- 4 Libby’s® Sliced Carrots Vegetable Cups or 1 can Libby’s® Sliced Carrots
- 3 tbsp. lemon juice
- ¼ cup olive oil
- 1 small garlic clove, finely minced
- ¼ of a red onion, thinly sliced
- ¼ cup parsley, chopped
Instructions:
- Drain green beans and carrots. Combine the beans, carrots, onions and 2 tablespoons of parsley in a shallow bowl.
- In a small bowl, whisk together olive oil, lemon juice, garlic, salt and pepper.
- Pour the dressing over the vegetables and toss with tongs until the beans and carrots are well coated.
- Sprinkle with the remaining parsley. Serve at room temperature.
Glazed Carrots with Spicy Pecans
Serves 4
Ingredients:
- ½ cup pecan halves
- 4 tbsp. butter
- 1 egg white, beaten
- 1 tsp. cayenne pepper
- ½ tsp. cumin
- 4 Libby’s® Sliced Carrots Vegetable Cups or 1 can Libby’s® Sliced Carrots
- 1 tbsp. rosemary, chopped
- ¼ cup brown sugar
Instructions:
- Preheat the oven to 350°.
- In a bowl whisk together the egg white, cayenne and cumin. Add the pecans and toss to coat.
- Transfer to a rimmed baking sheet and bake for 10-12 minutes. Set aside to cool. Once cooled chop into smaller pieces.
- Heat a skillet over medium heat and add butter, brown sugar, rosemary and drained carrots.
- Add ¼ cup of water to the carrots. Cover and simmer for 8 minutes.
- Season the carrots with salt and pepper and cook for another 5 minutes.
- Put the carrots in a bowl with the pecans and toss to combine.