Health Benefits of eating Beans

The type of BEANS we are talking about are Pinto, Black, Red, Kidney, Garbonzo, Lentils, etc.

Why eat Beans?

Here are just a few benefits:

1. Beans are one of the least processed, least packaged and least chemically treated foods you can purchase.

2. Beans are recognized for their great health benefits.

3. Beans are rich in thiamine (B1), pyridoxine (B6), niacin and folic acid.

4. Minerals in beans include iron, calcium, phosphorus and potassium.

5. Beans are high in fiber.

6. Fiber is one of the keys to a healthy diet, reducing the chances of some types of cancer by keeping the digestive tract healthy.

7. Beans are cholesterol free and can actually aid in lowering the body’s cholesterol level because of their high concentration of soluble fiber.

8. Soluble fiber forms high-density lipoproteins, which help clean the arteries.

9. By adding beans to a low cholesterol diet, you can lower your cholesterol level by as much as 15 – 20 percent.

10.Because beans digest more slowly than some other high carbohydrate foods, a meal with beans stays with you to satisfy hunger longer.

11.Beans are inexpensive and almost a complete protein.

12.When mixed with small amounts of meat, dairy products or cereal grains like rice or corn, all the essential amino acids are available for a nutritious meal.

13.Add leftover beans to soups, stews, salads, and casseroles for extra flavor, texture and nutritional value. Small amounts, mashed or pureed, can be used to thicken sauces and soups

Another great benefit for learning how to eat well for less money...

Because I am able to spend less money on food while continuing to cook delicious, healthy meals for my family, I am able to use my savings in other areas like helping the humanitarian efforts of Haiti, for example. Click on the link below to see how you can help.



About the January Dinner - Chicken Enchiladas and Apple Crisp

In the Chicken Enchiladas, I added 2 kinds of legumes (Pinto and Black Beans) and 2 kinds of whole grains (Brown Rice and Wheat Hearts).

In the Apple Crisp I added 2 kinds of whole grains: Freshly ground whole wheat flour and oats.

The next day I enjoyed my Apple Crisp leftovers mixed with milk and 1/8 c. freshly ground flax seed. It was delicious!!

More about "The Food Box", My Healthy Home Cooking Program

Click here to see how I assemble my Healthy Home Cooking Boxes. Create your own or purchase one from me to launch you into a healthier, delicious, home-cooking lifestyle in 2010!

Benefits of the
When you get this Healthy Home Cooking box, we'll help you...

* Prepare delicious, home-cooked, inexpensive meals every day
* Know what kinds of healthy food to buy
* Save money on your grocery bill
* Know what are the easiest and quickest meals to prepare
* Spend less time and money in a grocery store
* Avoid eating out as much
* Have confidence in your cooking
* Manage your weight by eating more nutritious meals
* Spend less time in the kitchen and more time doing what you enjoy
* Prepare home-cooked meals which increase your energy and stamina
* Find foods that are filling and satisfying
* Avoid eating processed, fatty, fast food meals
* Keep hungry children and teenagers fed and happy
* Enjoy cooking while reducing the stress of planning a meal
* Eat more high fiber meals
* Create more nutritious meals in just minutes


Black Bean Chicken Enchilada Recipe - January's Main Course

Black Bean Chicken Enchiladas
Made in just minutes in a Slow Cooker

You choose: Beef, Chicken or Vegetarian

Feel free to freeze any leftovers in smaller containers.

2 15 oz. cans of Pinto Beans or 3 cups cooked pinto beans
2 15 oz. cans of Black Beans or 3 cups cooked black beans
2 cups Brown Rice - cooked
2 cups Shredded Colby Jack or Cheddar Cheese
2 10 oz. cans of Green Chili Enchilada Sauce - mild
2 10 oz. cans of Red Enchilada Sauce
12 Corn Tortillas - ripped apart into at least 6 pieces
2 c. Shredded Chicken, Beef OR no meat if you prefer
1 c. Sour Cream - For fewer calories, use less if you prefer
1 c. Cream of Chicken Soup - For fewer calories, use less if you prefer
1 small can diced green chilies - NOT jalapeno peppers unless you want it hot and spicy!

In your slow cooker, layer all these ingredients in this order. After you make it once, you can have fun and layer it any way you want. This is what works for me:

Mix together:
1 c. Sour Cream (for less fat, reduce this amount if you like)
1 c. Cream of Chicken Soup (for less fat, reduce this amount if you like)
1 small can diced green chilies

Start layering the food in the slow cooker starting with:

1/2 c. Green Enchilada Sauce
1/2 c. Red Enchilada Sauce
5 - 6 pieces of Corn Tortillas
1/2 c. Black Beans
1/2 c. Sour Cream mixture
1/2 c. Pinto Beans
1/2 c. Cooked Shredded Meat
1/2 c. Shredded Cheese
1/2 c. Brown Rice

Repeat this process 2 - 3 more times until all your ingredients are used up.
The 1/2 c. measurement is just one idea - add more or less each time - enough to layer it at least 3 times.

End with cheese on top

Heat through all the way - may take 60 - 90 minutes
Serve hot!
Be sure and dish all leftovers into clear, plastic containers for quick meals or snacks.

Garden Tip for January - Study this Garden Calendar

Here is a 12 month Garden Calendar designed for the Wasatch Front. I used this a lot last year. I highly recommend it!! A big thanks to the Utah State Extension service for putting this together.

Why I am so passionate about Provident Living...

I love being a wife, mother and grandmother but I'm also passionate about being active and eating healthy. During the past several years, I have taught my signature class, “Feed a Family of Four on $160 a month” to adults in the Salt Lake City area.

I have been the student and the teacher in this experience. It has also been a blessing to help my own extended family along with every student who applied the principles that were taught.

As a member of the Salt Lake Tribune Newspaper “Money Matters Panel”, I have had opportunities to share my healthy eating, money-saving tips with many people. It all began early in our marriage, when my husband, Dave, got me hooked on eating more whole grains and legumes and encouraged me to make more healthy choices for our home cooked meals.

Besides eating healthier I am very enthusiastic to show off the financial benefits of this program, especially in today's economy! It's a VERY inexpensive way to eat, which is why I call my “healthy eating” class “Feed a Family of Four on $160/month”. Our economy is forcing everyone to be more concerned about spending less money rather than eating healthy, but the great news is... you can enjoy both! With the principles I teach, I hope to help families all over America "live and thrive" rather than just "survive".

In 2007, I also organized a local community Garden Group with plenty of local, fresh, organic, home grown fruits and vegetables! It has now expanded into multiple private backyard properties that my neighbors have allowed me to use for gardening. Our city mayor, Dennis Webb, loves what I'm doing and is helping me find new creative ways to help more citizens in our community eat fresh local organic food.
Why Am I Motivated?

During 30 years of marriage and raising four children, I have become very familiar with financial challenges due to layoffs. I've been through THREE of them as my husband has been laid off in the Computer Software field due to outsourcing and downsizing. We are currently unemployed again (our 3rd layoff), but LIFE IS GOOD due to following the principles and lessons of my own Feed a Family Class while living a more frugal lifestyle that I've been teaching about for so many years.

Because I know how to prepare and cook whole grains and legumes and supplement them with meat, fruits and veggies, I rarely have to go to a grocery store, which has saved our family a TON of money! I am eager to show others what I am doing and how it works for my family and me!

I personally know how just ONE layoff can financially devastate a person or family, but I've taken our own financial challenges and turned them into huge blessings and strengths, which has not only benefited my own family but has helped hundreds of other people in my community.

In addition to teaching classes, during the past 11 years I have been involved in distributing food to those in need, from stores that provided me with day old baked goods. Besides giving people food for the rest of my life, I want to teach people how to help themselves, and how they can start today, helping their own families who experience similar difficulties in feeding their family.

I teach students how they have more power than they realize to feed their families’ nutritious, inexpensive meals from scratch EVERY day of the year, with very little time and money invested. I have recently organized my new “Healthy Home Cooking Service” which has been a major project in the making! It is designed to "jump start" individuals who are overwhelmed with the thought of preparing and eating whole grains and legumes. I am anxious to help ease them into a whole new way of eating and living!
Join My Other Groups or Contact me at www.LiveAndThrive.com

Dessert of the Month - January 2010 - Delicious Apple Crisp!

Maple Apple Crisp

Cook Time: 35 Minutes Ready In: 55 Minutes
Yields: 8 servings

5 apples - unpeeled, cored, sliced
3/4 cup maple syrup, see recipe below

1/2 cup Freshly Ground Whole Wheat Flour
1/2 cup rolled oats
1/2 cup sugar
1 TBSP molasses
1 pinch salt
1/4 cup melted butter, softened

1. Preheat oven to 375 degrees F (190 degrees C).
2. Place apples in an 8x8 inch baking dish. Toss apples with syrup. In a separate bowl, mix together flour, oats, sugar, and salt. Add butter and stir. Sprinkle mixture evenly over apples.
3. Bake in the preheated oven for 35 minutes, until topping is golden brown. Serve warm with milk, ice cream, whip cream etc. OR serve at room temperature.

Use real Maple Syrup OR use this cheaper homemade version of Maple Syrup

1 c sugar or honey
½ c. water
1 tsp Maple Extract Flavoring

Cook water and sugar mixture until it comes to a boil and becomes clear. Do not let it boil.
Take it off the stove and add Maple Extract Flavoring.

Money Saving Tip: Make this syrup in any quantities. I make larger quantities of this since I use it as a topping for pancakes, crepes, waffles, apple crisp, granola, hot whole grain cereals, etc.

Make larger quantities by adding 2 parts sugar/honey to 1 part water.

Powdered Milk Recipe of the Month, January 2010

One of the big benefits I love about using Non Fat Powdered Milk in my daily cooking is that I don't need to buy milk that often (since now I only use regular milk for drinking) which frees up a lot of time from stopping at grocery stores to pick up a gallon of milk. Every time you walk into any store, you are faced with big temptations for buying impulsively. The more you can avoid entering a store, the more money you save and the more time you have to enjoy other things you love to do.

Instant Nonfat Dry Milk is also convenient for traveling, camping and using in emergencies. Plus, as good cooks know, instant nonfat dry milk is so easy to use in cooking and baking.

A one-third cup serving of Instant Nonfat Dry Milk is rich in bone-building nutrients like calcium and Vitamin D, is a good source of protein, and is fat free!

Build Stronger Bones

If an ounce of prevention is worth a pound of cure, it’s good to know that a convenient pantry product can help fight osteoporosis—by the spoonful. Over 44 million American women and men aged 50 and older have osteoporosis or low bone mass. About half of American children under 5 years of age don't get enough calcium in their diets. And once children reach their teen years, more than 85% of girls and 60% of boys don’t get their recommended daily allowance of calcium.

Since low lifetime calcium intake is one of the risk factors for osteoporosis, it makes sense to start building stronger bones in childhood, then continue through life.

One easy and delicious way to automatically increase your family’s calcium intake is to sprinkle nonfat dry milk into your recipes. With no fat and only 15 calories per tablespoonful, nonfat dry milk not only adds bone-building nutrients but a whole lot more!

There are a few varieties of "powdered milk" on the market. The one I use in all of my cooking is pure Non-fat Instant Dry Milk. Another option, which I don't recommend, is a pre-sweetened powdered milk that is tastier for drinking. If you want a sweetened milk, I recommend sweetening it yourself so you can control how much sugar is added.

Basic Powdered Milk Recipe

Make up ahead of time, keep in the fridge and add it to ANY recipe that calls for milk.

1 1/2 Cup of powdered milk
1 quart of water

Blend them together thoroughly, by hand or in a blender.

Spike a variety of recipes with Powdered Milk

Sprinkle nonfat dry milk for great results in keeping ground meat dishes moist, add it your breads, muffins and cakes for better texture and browning. Fortified with Vitamins A and D, with “D” aiding calcium absorption, nonfat dry milk can also enrich smoothies, egg dishes, dips, puddings, mashed potatoes, soups and sauces. Start “spiking” your recipes with it!

Scalloped Potatoes

6 Medium Potatoes
1 Medium Onion, Sliced thin or 2 tbsp Chopped Dried Onion
3 Tbsp. Butter
3 Tbsp. Flour
1 tsp. Salt
1/8 tsp. Pepper
1 Cup Powdered Milk
2 Cups Water
1 Tbsp. Butter
1 ½ Cups Finely Chopped Ham (Optional)

Preheat oven to 350 F. Butter a shallow 2-quart casserole dish. Peel and thinly slice potatoes. Slice onion. Melt 3 Tbsp. Margarine over low heat; blend in flour, salt and pepper. Cook until mixture is smooth and bubbly; remove from heat. Stir in powdered milk and water. Heat to boiling, stirring constantly. Arrange 1/3 of the potatoes in prepared casserole dish. Sprinkle ½ the onion and, if desired, ham over potatoes. Pour 1/3 of the milk mixture over a. Repeat layers. Dot top with 1 Tbsp. margarine. Cover and bake 30 minutes. Uncover and bake until potatoes are tender, 60 to 70 minutes longer. Let stand 5 to 10 minutes before serving. Yields 6 servings.

"What's Your Number?" Game of the Month (ways to measure your success)

I'll be updating details on all of my info. Check back often.

Monthly Challenges to help you measure your success

1) What can happen by saving just $10 a day

2) Avoid eating out for ONE month. Can you do it?

3) Avoid drinking Soft Drinks for one week or one month. Replace it by drinking more water. Can you do it?

4) Evaluate your lifestyle - Is it always hectic, stressful, frantic OR do you have some peaceful, more "in control" moments in your life. Focus on increasing quiet time.

5) $20 Challenge - How long can you live "comfortably" on $20. You can't borrow any food from anyone outside your home. You feed your family with what is already in your home. How long can you do that? 1 hour? 1 day? 1 week? 1 month? As you practice the principles I teach, the $20 bill will easily last you a month or longer. For me, when I do need to spend part of the $20, it would be on milk and eggs.

6) Cold Turkey Challenge - Similar to the $20 challenge EXCEPT there is no $20!!! How long can you comfortably live if you had NO money to spend on food OR food was not available outside your home. You could only eat what you had in your own home. How long could you last? 1 hour? 1 day? 1 week? 2 weeks? 1 month? Measure your progress today and in a month from now, as you start to apply the principles we teach in our Provident Living Workshops.

7) YOUR Wish list - Write it down - Ask yourself, "If I had a little more time or money, what would I really love to do or learn how to do?" Think of hobbies, sports, talents, classes, services to offer, places to go, etc. This "wish list" must exclude a few things (since these are the things most people generally reward themselves with first). It can't involve playing video games, surfing the net, watching TV, going to movies, eating out, or shopping.

8) Increase your network of people - start tonight by meeting someone new!

9) Bank Statements - You can learn a lot from this. Analyze how much you spend on food, clothing, etc. The object to the game is to "shrink" that number by ANY amount in one month from now. If using cash for purchases, make sure you track your expenses.

10) Increased amount of time and money you'll start to acquire. Prepare now or you'll lose it.