Black Bean soup

The recipe that I chose to share is one that I wanted to try for a very long time but had never put it on my menu until this week.  I made Black Bean soup for this assignment.  The recipe came from a magazine that I received when I was pregnant with one of my children.  One of the nice things about this recipe is that it already had the nutrition facts on it.  Another thing I like about this recipe is that it doesn’t take very much time to make just time for the flavors to meld.  The prep time for this recipe is 10 minutes and cooking time is 30 minutes.

Taste: This soup was relatively good for a simple recipe. It tasted a lot like a chili especially with the amount of cumin the recipe suggests. In my house when we tryout new recipes we have a smiley face rating system, a smiley if we would make it again, a straight face if it was alright, or a sad face if the recipe isn't worth repeating.  In rating the taste I would give this a straight face.  It was alright but I think it could have been better. 

Ease of preparation: Preparing this meal was very easy.  The hardest part was cutting up the onion, if you follow the recipe.  I actually used fresh garlic instead of the bottled minced garlic as the recipe asked.  Prep time takes about 10 minutes.  Actual cooking time about another 5 - 10 minutes.  Allowing the flavors in the soup to meld takes about 20 minutes (at least).

Specific nutritional value:  (This information was on the recipe)
Nutrition facts per serving:
Calories: 233
Total fat: 0 g (0 g. saturated fat)
Cholesterol: 0 mg
Sodium: 1677 mg
Total carbohydrates: 42 g
Fiber: 10 g
Sugars: 5 g
Protein: 12 g
Vitamin A: 15%
Vitamin C: 34%
Calcium: 9%
Iron: 15%

Nutrition Analysis: 

Fats and Sugars
I like that this meal has no fat and is low in sugar to start off.  That allows a little bit of "wiggle" room for the things that I can eat with my soup.  Fats and carbohydrates (sugars) are essential nutrients that our bodies need.  Fats (or lipids) are part of the cell membrane that is important in the growth and development of our tissues and organs.  Our bodies also use fat as a highly concentrated source of energy.  Fat also help to cushion our internal organs.  Without fat our bodies wouldn't be able to efficiently absorb fat-soluble vitamins A, D, E and K.  This doesn't mean that we should go out and have a "hay day" with french fries or other fried products.  What we need are the unsaturated fats that are good for our bodies.  Some of these can be found in olive oil, peanut oil, avocados, nuts and seeds.

Sugars, also known as carbohydrates, has it's place in our nutrition.  It provides the immediate energy that our body needs to the tissues that are in need of repair.  The problem that we normally face with sugar is that we have it in excess quantities in the foods and drinks that we consume.

Vitamins and Minerals
Vitamin A: Is key for a healthy immune system, good vision, growth, development and reproduction.
Vitamin C: Most of us know that vitamin C is vital for immune system and enhances iron absorption.  But, it is also useful for its antioxidant properties, vital for its functional role in collagen production and wound healing.        
Calcium: Crucial in growing new bone and maintaining bone strength.  Calcium is also essential for the formation of a blood clot.
Iron: Helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells.

On the most part I feel that this is a fairly healthy recipe.  The one draw back to this recipe is the amount of sodium it contains.  For just one serving it has about 70% of the RDA based on a 2000 Calorie diet.  What I would do to make it healthier would be to use fresh vegetables in place of the jarred salsa which should cut down on the amount of sodium.

What Else to Eat
Since this is a soup I wouldn't consider it a complete meal.  I would add a salad to go along with the soup.  For dessert, I would have a fruit and greek yogurt parfait.

Happy and healthy eating!

Rachael T.

Crockpot 7up Chicken

7up Crockpot Chicken by Beth Madden
I love this recipe because it is probably the easiest throw in the crockpot recipe that I've ever made. It is a spin off of two recipes that I love: chicken stir fry and 7up grilled chicken. It can be tossed into the crockpot and the cooking does itself.
Taste: I love foods full of flavor and Soy Sauce is sure to do that job! It gives the meal the salty but intense flavor that anything made with rice needs. The vegetables add the earthy flavor that helps cut through all the salt.
Ease of preparation: I don't think this could get any easier to throw together and make. A low prep time and even though the cook time is lengthy, it requires no stirring or checking on. Set your timer and enjoy your day.

Prep time: 10 minutes
Cook time: 3-6 hours depending on cut of chicken
Serving size: 4-6 servings

Recipe:

Crockpot 7up Chicken
2 cups 7up soda pop
3/4 cup Soy Sauce
1 tsp minced garlic (substitute 1 1/2 tsp garlic powder)
1/2 cup Water
4-6 Raw Boneless Chicken Breasts cleaned
2 cups Carrots*
2 cups Celery*

Optional: half an onion*
*Please use FRESH produce

Rice
2 cup white minute rice (I use this because it's quickest)
2 cup water

Optional: more rice for more people

Preparation: 3 hour cook time
You will need a medium to large sized crockpot with a lid. Whisk together 7up, Soy Sauce, garlic, and water in the crockpot. Slice raw chicken to tender sized pieces, about a half inch thick and a couple inches long*. Cut carrots and celery to one inch sized pieces. Put everything in the crockpot at the same time on LOW and cook for 3 hours.
When done cooking, bring 2 cups water to a boil. Add rice, cover, and remove from heat. Rice will be done in 5 minutes.*

*If you use WHOLE chicken breasts, your cook time will be 5-6 hours. If you have a meat thermometer, it should be approximately 165 degrees Fahrenheit internal temperature. It is always safe to check internal temp so as not to over or under cook the protein. May use brown rice for a healthier option, cook time will change and will be listed on the box of rice you purchase.

Nutritional Analysis
Protein: Chicken is a really good and healthy source of protein, even better when it's not fried. (I always try to avoid frying any protein for better nutritional value.) Protein plays a vital role in the building of tissue and organs, as well as regulatory processes.
Vitamins and minerals: plenty of vitamins and minerals from FRESH carrots, celery, onion, and garlic. Vitamins and minerals are crucial for bone production and health, as well as maintaining other normal limits of function within the body.
Carbohydrates: Rice is loaded with carbs, and if you opt to use brown rice, it is really loaded with carbs. These are utilized for energy and are a healthier source of energy and carbohydrates. Our primary source of energy.
Lipids: Very low amount of fat in this meal. Even better to love! Fats work in production of hormones as well as building cell membranes.
One big negative aspect of this meal is the amount of sodium it contains. The soy sauce is overloaded with sodium by itself which is over a thousand milligrams per teaspoon. High sodium causes abnormalities such as high blood pressure that could lead to stroke or heart attack, as well as water retention that causes swelling as well as the kidneys' ability to perform regulatory functions. The meal could use more nutrient dense food. This dish contains little to no dairy. It is possible to get calcium from other nondairy foods such as leafy greens and soy products. Add to your taste for calcium content.

Nutritional Value
4-6 Servings
Per serving:
Calories: 491
Total Fat: 14 g
Carbohydrate: 61 g
Sugar: 13 g
Sodium: 1338 mg
Protein: 31.1 g

Turkey Meatloaf

I love this recipe because it's simple and matches my diet specifications exactly, I hope you find it enjoyable too!  I am allergic to gluten and dairy and have very low sugar and corn tolerances and simply don't like soy, so many of the ingredients used in this recipe can be replaced with regular ingredients to cut down on cost.  Because the turkey meatloaf is pretty much protein with vegetables I added recipes for a more well-rounded meal as well.

Recipes:

Turkey Meatloaf:

2 lbs ground turkey
2 large egg whites
2 Tbsp. coconut aminos (or soy sauce if you prefer)
1/2 cup diced onion
1/2 cup chopped celery
1 tsp. minced garlic
1 tsp. sea salt
1 tsp. black pepper

1. Preheat the oven to 375 degrees Fahrenheit.
2. Combine all ingredients in a large mixing bowl.  Mix well.  Press mixture into a nonstick loaf pan and bake for about 1 hour or until cooked through.  Let rest for 10 minutes.  Slice and serve!

Fool-proof Brown Rice:

1 1/2 cups brown rice

2 1/3 cups water

1/2 tsp. salt

1. Preheat oven to 375 degrees Fahrenheit. Place rice in 8x8 glass baking dish

2.  Add water and salt to a medium saucepan and heat.  Once boiling immediately pour over rice and smooth with a dinner fork.  Cover tightly with one layer of aluminum foil and place in the oven.  Bake rice for 1 hour.

3. Remove baking dish from oven and uncover rice.  'Fluff' the rice with a dinner fork and loosely recover the dish with the aluminum foil.  Let sit for 5 minutes and then serve fresh or refrigerate it.

Cherry Smoothie:

I chose to add a cherry smoothie to this meal because it is full of healthy fats and tastes amazing!  It is a little more on the expensive side, especially if you use xylitol instead of sugar.

3/4 cup of frozen cherries (defrosted)

3/4 cup almond-coconut blend milk 

xylitol 

1.  Pour almond-coconut milk and cherries into a blender and blend until smooth.  

2.  Add xylitol to taste.

3.  Serve immediately.

Taste:

I love the taste of these recipes.  The turkey meatloaf gets most of it's taste from the celery and onions and the cherry smoothie is very flavorful, but the brown rice is, admittedly a little bland.  I used a lime to add some flavor though a sprinkle of salt can also do the trick.  I never add butter to rice, but I suppose that is an acceptable substitute for added flavor as well.

Ease of Preparation:

Honestly these are some of the easiest recipes I know, though the meatloaf and rice do take an hour to cook.  The ingredients are fairly simple and do not take a lot of work.  Prepping all three recipes takes less than half and hour.  

Specific Nutritional Value:

Turkey Meatloaf (only):

Serving Size: 1 - 1" slice

Estimated RDA:

Total Fat: 20.7%

Saturated Fat: 18.75%

Cholesterol: 45%

Sodium: 5.8%

Carbohydrates: 0%

Fiber:  1%

Sugar: 0%

Protein: 60%

Vitamin A: 1%

Vitamin C: 4%

Iron: 8%

Calcium: 6%

Nutrition Analysis:

So this recipe is very high in protein and has a large portion of fat.  I try to use lean or lower fat ground turkey to minimize fat intake.  I usually eat turkey meatloaf as a protein boost for lunch or around dinner when I need to stay fuller for longer.  The saturated fat and cholesterol levels are high as well, but definitely within the bounds of their RDAs.  

Because this recipe is so lop-sided when it comes to nutritional value I nearly always eat 1/2 - 1 cup of brown rice alongside it.  Brown rice is a fantastic healthy carbohydrate which will boost your B-6, magnesium and dietary fiber.

Without the smoothie this recipe has absolutely no sugar.  I include the smoothie for it's healthy fats and natural sugars as well as it's great taste.  Coconut-almond milk is very low calorie and relatively low-fat while adding a variety of vitamins and minerals, including more calcium than a glass of milk. 

Proteins:

Protein is essential to a healthy diet because they make up the body's basic structure rather than being burned for energy.  While the normal American diet is high in protein it is still important to consider it when making your meal.  Without protein your body would have difficulty repairing itself from basic wear-and-tear.

Carbohydrates:

The American diet is overly focused on quick carbs.  Carbohydrates are necessary for energy, but should be carefully chosen in your daily diet.  Complex whole-grain carbohydrates provide more, longer lasting energy than simple sugar carbohydrates.

Lipids:

While healthy fats are necessary to a healthy diet they need to be monitored. They are necessary for regulating blood pressure and cell repair but are only required in small amounts.  The current American diet is too high in lipids which can lead to cardiovascular disease.

Christensen, A.