Tasty25 TV: Black Bean, Potato and Vegetable Soup!

Fall is in the air, and we’re bringing our food conscious community great delicious recipes to keep everyone warm & healthy! Check out Tasty25 TV’s 1st episode, as we bring you an original 25-minute recipe of Black Bean, Potato and Vegetable Soup; it’s a hearty 377 calories per serving, low in fat & cholesterol, and high in Vitamins A & C! This delicious meal goes over well with brown rice, and makes 9 full servings; this makes it perfect for families, or for those who want an affordable meal with lots of leftovers. Watch & share the video, and don’t forget to send your questions/comments/suggestions to editor@tasty25.com. Enjoy, be food conscious, and Happy Cooking! -Tasty25 Staff

 

 

What you need:

4 Cups chicken broth

6 Cups water

2 Cups black beans

2 Cups lentils

2 Cup bok choy

1 Cup carrots

1 Cup golden potatoes

1 Cup bell pepper

2 Tbsp. garlic powder

1 Tbsp. black pepper

2 Tsp. salt

1/2 Cup onion (Optional)

1 Cup chicken breast (Optional)

1 Cup turkey sausage, sliced (Optional)

 

 

Directions: (Approximate cook time: 25 minutes; Serving size – 9 servings)

  1. First, chop your carrots, bok choy, potatoes, bell pepper, onions (optional), chicken (optional) and turkey sausage (optional) into small pieces; set aside.

  2. In one large pot, add your chicken stock, 2 cups of water and the spices; in another large pot, fill with the additional 4 cups of water. Place both on the stovetop on medium heat, and bring to a boil.

  3. When both pots are boiling, place your chopped carrots, potatoes, onions, chicken, and turkey sausage into the pot with the chicken stock; add the black beans to the pot that only contains boiling water. Allow both pots to cook down for 5 minutes, and then turn both stovetop ranges down to low heat.

  4. After an additional 10 minutes, take the black beans from the pot and strain them; then add them to the pot with the other ingredients, along with the lentils, bok choy, and bell pepper. Allow ingredients to cook for an additional 5-10 minutes, stirring occasionally.

  5. Finally, take your soup off of the heat, and serve immediately.

  6. Eat & enjoy!

 What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.

Red Lentil, Date and Cumin Stew!

A unique healthy & delicious meal from the United Kingdom! Check out this Red Lentil, Date and Cumin Stew recipe submitted by Toni Din of London, England in the UK; this 25-minute meal feeds up to 5 people at 294 calories per serving, is cholesterol free, packed with anti-inflammatory herbs and very high in dietary fiber! Toni suggests serving the stew with flatbreads or garlic bread. Yum! Share your opinion on this awesome recipe by leaving a rating & comment, and we hope you enjoy this great dish. Happy Cooking! – Tasty25 Staff

 

 

CALORIE COUNT: 294 Calories Per ServingSERVING SIZE: 172 grams

 

What you need:

3 Cups split red lentils (Rinsed)

3 1/2 Cups vegetable stock

1/2 Cup dates, finely chopped

1 Yellow onion, finely diced

1 Garlic clove, crushed

3 Tbsp. tamarind paste

1 Tbsp. cumin

1 Tsp. ginger

1 Tbsp. olive oil

Mint leaves, finely chopped (Optional)

Directions: (Approximate cook time: 25 minutes; Serves 5 adults.)

  1. Heat the olive oil in a pot, and fry the onions and garlic on medium heat for approximately 5 minutes until soft. Add the ginger and cook for 2-3 more minutes.

  2. Mix in the lentils, bay leaves and vegetable stock, and stir in the tamarind paste.

  3. Bring all ingredients to a boil and then turn down the heat, leaving to simmer for 20 minutes. (Or until the lentils are tender.) Make sure to stir the stew occasionally to ensure it cooks evenly.

  4. Five minutes before the stew is complete, stir in the finely chopped dates. Serve with flatbreads or garlic bread, and sprinkle with chopped mint (Optional).

  5. Eat & enjoy!

 Thanks Toni for sending in this wonderful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.

Spinach Cream Gazpacho!

Hi Tasty25ers! Happy “Foodie Friday” to everyone, and we hope this article finds you well. We’ve got an amazing  Spinach Cream Gazpacho recipe for you today, sent in by Anna Flores of Córdoba, Argentina! Gazpacho is generally a cold, tomato-based, raw vegetable soup that is widely consumed in Spanish cuisine; but Anna says that her version is much healthier, and just as tasty! Gazpacho is mostly consumed during the spring & summer months because of its refreshing quality and chilled serving temperature, and we hope that you’ll try out this healthy & delicious recipe. Share your comments & opinions with the rest of our food conscious community by leaving a reply below, and Happy Cooking! – Tasty25 Staff

 

 

What you need:

1 Cup chopped tomatoes (With juice.)

2 Green onions, sliced (White and light green parts.)

3 Cups chopped spinach leaves

6 Pitted dates

1 Cucumber (Peeled and cut into cubes.)

1/2 Cup unsalted cashews

1 Cup rice, soy or skim milk

2 Tbsp. lemon juice

Salt and pepper

Directions: (Approximate cook time: 25 minutes; Serving size – 2-4 adults)

  1. In a saucepan, combine tomatoes with juice, lemon juice and dates.

  2. Bring ingredients to a boil over high heat; Reduce health and simmer, stirring often,

    for 5 minutes or until dates are well blended into tomatoes.

  3. Add spinach and stir until wilted; Let cool for around 5 minutes.

  4. In a blender, combine milk, cashews, cucumber and green onions; Blend until smooth.

  5. Add half of the spinach mixture to blender, and blend until smooth.

  6. Next, add contents of blender to saucepan with remaining spinach mixture.

  7. Season with salt and pepper; Chill for 10 minutes, then serve.

  8. Eat & enjoy!

 Thanks Anna for sending in this wonderful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page!

Food In Focus: 10 Simple Tips for Eating Whole Grains!

Most all of us know that whole grains are an essential part of a healthy diet, but how practical is it to make this adjustment in our nutrition? It’s easier than you think!

 

 

 Let’s start with the facts. The Whole Grains Council, a non-profit consumer advocacy group working to increase consumption of whole grains for better health, gives a definition that whole grains or foods made from them must contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed in order to be considered whole grain. 

 In addition, according to the US Department of Agriculture, any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. All grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm.

 It’s been proven that people who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Which is great news for those of us who want to live full & vibrant lives, right? The WGC shows us that some of the benefits of whole grains most documented by repeated studies include:

  • Stroke risk reduced 30-36%.

  • Type 2 diabetes risk reduced 21-30%.

  • Heart disease risk reduced 25-28%.

  • Better weight maintenance.

Other benefits indicated by these recent studies include:

  • Reduced risk of asthma.

  • Healthier carotid arteries.

  • Reduction of inflammatory disease risk.

  • Lower risk of colorectal cancer.

  • Healthier blood pressure levels.

  • Less gum disease and tooth loss.

 

 Ok, ok, so now that you get the importance of whole grains, check out our 10 tips supported by the USDA for incorporating whole grains in your healthy diet each day. Learn em, and live em!

 

10 Simple Tips for Eating Whole Grains:

  1. Make simple switches. In order to make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.

  2. Whole grains can be healthy snacks! Popcorn, which is a whole grain, can be a healthy snack for your healthy diet! Wow, who knew?! Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers.

  3. Save yourself some time. Our lives are always going 200 mph each day, so pursuing health while saving time is a huge plus! Cook extra rice or barley when you have time. You can freeze half to heat and serve later as a quick side dish.

  4. Mix it up with whole grains. Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Also, try a quinoa salad or pilaf.

  5. Try whole-wheat versions. For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese. Remember, small changes in our nutrition can have huge effects in our lives!

  6. Bake up some whole-grain goodness. Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes. (Note: They may need a bit more leavening in order to rise.)

  7. Parents, be a good role model for your children! Set a good example for your children by serving and eating whole grains every day with meals, or as snacks!

  8. Check the label for fiber. Use the Nutrition Facts label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; Excellent sources contain 20% or more.

  9. Know what to look for on the ingredients list! Read the ingredients list, and choose products that name a whole- grain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” “whole rye,” or “wild rice.”

  10. Be a smart shopper! The color of a food is not an indication that it is a whole-grain food! Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.

“Whole grains are essential to my personal nutrition, and Tasty25 Magazine is excited to bring you 10 tips to help you become more mindful of this essential area of healthy eating. Learn them, live them, and Happy Cooking!” – David Jones II, Editor