Beans Are Good

Yes, they are.

Not only can they be incorporated into innumerable dishes, or have the ability to function as a side dish or entree, they are extremely healthy. Beans are filled with protein, complex (good-for-you) carbohydrates, fiber, and many vitamins and minerals. Here's a delicious recipe that can be altered in many ways, and acts great as a "half-entree". I use this term because it's supposed to be a side dish, but it's so yummy you just have to eat more.

The base of the recipe is beans, fruit, fresh herbs, and avocado. The first three can be changed up any way you like, but there's just no substitution for an avocado. What I did this time was use cannellini beans (canned, rinsed well), mango, and parsley. Mix them together with the avocado, a little vinegar, salt, and freshly ground black pepper. I served this with chicken tacos.

Here are some different combinations: black beans with papaya and cilantro, pinto beans with peaches and basil, garbanzos (chick peas) with orange and mint.

Chicken Soup For the Cuban's Soul

No, this isn't the 1000th version of the "Chicken Soup" book. And it may not even be 100% Cuban. It is, though, a spin-off of one of my favorite soups, hailing from Cubana Cafe (see February's blogs for a review).

What you will need:

2 boneless skinless chicken breasts
1 quart chicken broth
1 quart water
1 sweet potato, medium dice (prepare while chicken is cooking)
1/2 bag of snow peas, thinly sliced lengthwise (prep whle chckn is ckng)
1 medium tomato, small dice (p.w.c.i.c.)
1 avocado, sliced
2 limes
1 small bunch fresh cilantro
Salt, hot sauce

How to do it:

Pour the broth and water into a big pot over high heat, and add the chicken breasts. Leave the chicken in there until cooked through, about 18-20 minutes. Once the breasts are done, turn off the heat, take them out, and then add the sweet potatoes to the liquid. Let them cook for about 10 minutes.

Allow the chicken to cool, and then shred with your hands. Add the shredded chicken back into the pot, along with the snow peas. Season to taste with salt and then ladel the soup into bowls. Garnish each bowl with tomatoes and avocado, squirt with lime juice, and tear some fresh cilantro right on top. Add hot sauce, please! but to taste, of course.

And it'll come out looking like this:

A Note on Tuna

Many people ask me if they should steer clear of tuna because of its Mercury content. For the most part, those who have to be aware of the amount of fish they eat are pregnant women (or women who may become pregnant), children, and the elderly. While avoiding fish is not recommended as it provides the body with nutrients, healthy fats, and protein, the key here is to not over-do it; moderation holds true. Here are some resources to help you understand how much you should consume, and which species of fish have a low, moderate, or high Mercury content.

http://www.epa.gov/waterscience/fish/advice/

http://www.cfsan.fda.gov/~frf/sea-mehg.html

http://www.nrdc.org/health/effects/mercury/guide.asp

http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm

A Little Tuna in Your Life

It's time to venture away from the canned variety and try some fresh tuna. Don't get me wrong, there is absolutely a time and a place for the fish in the aluminum sheath, but doesn't it get a little boring?

Instead, buy fresh and saute on high heat for about 1 minute on one side, and about 30 seconds on the flip side. This is called searing; if you cook it so that it's done all the way through, it'll taste just like canned tuna. But if you do sear it, it'll taste how it does in the restaurants.

For this tuna excursion, I seared off the fish and let it cool. Sliced it against the grain very carefully and served it on top of a salad: mesclun greens, cucumbers, avocado, and thinly sliced onions. The dressing was comprised of a small amount of mayonnaise, plain nonfat yogurt, a dash of sesame seed oil, soy sauce, freshly ground black pepper, and wasabi powder. Play around with the dressing, like I did, until you get a flavor that suits your taste.

Love is in the Air

Okay, well, maybe not exactly. But this Italian wedding soup is so quick, easy, and yummy, you'll surely love it.

Bring 2 quarts of broth to a boil (I used 1 quart vegetable, 1 quart chicken). While waiting for the liquid to get hot, season 1 pound of ground turkey breast with salt, pepper, dried herbs of your choice, a sprinkle of red pepper flakes, and a little grated parmesan cheese. Combine the ingredients and roll the turkey into tiny meatballs. (Tip: rinse your hands in cold water during the rolling process so that the meat doesn't stick to your hands.) Drop them gently into the broth. Add Israeli couscous (or orzo, or better yet, whole wheat orzo) and fresh spinach. Season the pot with a little more salt, black pepper, and a dash of hot sauce. Let the ingredients cook until the meatballs are done (white in the middle).

Serve in a bowl with an extra grating of parmesan cheese, and you're good to go. Now don't tell me you're not in love.

Note: If you have a little extra time, saute the meatballs in a little olive oil until they are golden brown on all sides (hmm...how many sides does a circle have, anyway?...). This way the meatballs have a crunchier texture on the outside and a nice color.