By Ruth Lahmayer Chipps, MS, RDN, CD Jackson In Action Communications Director
Beans!
Mediterranean Style
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. February features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin.
Watch NBC-TV WEAU-TV-13
Harvest of the Month is a regular segment during the 4 p.m. newscast on NBC-TV, WEAU in Eau Claire with Registered Dietitian Nutritionist Ruth Chipps, MS, RDN.
Beans are center stage this month!
Beans Tips & Nutrition
Varieties of dry beans include pinto, navy, lima, black, garbanzo, and great northern.
Beans provide protein, carbs and fiber. They are the mainstay of the Mediterranean-style diet.
Beans can be added to salads, omelets, burritos, tacos, chili, & soups. Substitute beans for meat in recipes.
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com
RECIPE: BEAN, SPINACH & TOMATO SAUTE
Plant-based (Mediterranean-style) eating is recommended to promote health and prevent disease. Dried beans and legumes are key components in menu planning. This simple recipe kicks up the flavor and is bursting with color. Eat the rainbow!
Servings: 4
INGREDIENTS
3 slices bacon, cut in 1-inch pieces optional)
1 medium onion, halved, thinly sliced
1, 15 oz. can diced tomatoes (2 c.)
1, 15 oz. can Cannellini or navy beans, rinsed and drained (2 c.)
4 cups loosely packed torn spinach
5 teaspoons Balsamic or red wine vinegar
Method:
1. In a large fry pan, cook bacon pieces until crisp. Remove bacon to paper towel to drain. Leave bacon grease in pan.
2. Add onions to bacon grease in the fry pan; cook until just tender, about 3 minutes.
3. Stir in beans and tomatoes. Cook and stir over medium heat until heated.
4. Stir in spinach; cover and cook until just wilted, about 30 seconds.
5. Add vinegar. Stir in cooked bacon.
Makes 5 servings
Approx. nutrition information per 1 c. Serving. 190 Calories, 7g Fat, 21g Carb., 6g Fiber, 12g Protein
MORE RECIPES: www.JacksonInAction.org/recipes
Harvest of the Month is on NBC-TV. Check back for new updates.
White Bean, Spinach & Tomato Jumble VIDEO
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, The Library and the community.
More at: www.JacksonInAction.org