Brunch Green Bean Salad with Perfect Soft-Boiled Eggs

Right now, I’m harvesting a lot of green beans from my garden and am always trying to come up with delicious and varied ways to enjoy them. This breakfast or brunch salad is a great way to start the day! The addition of soft-boiled eggs puts this dish over the top, in my opinion. The tender-crisp green beans and creamy eggs topped with a sweet and sour dressing and crispy bacon go so well together. The method of boiling the green beans and eggs together in the same pot is a clever one, making this a very quick and easy meal. It makes two servings, but can be either halved to serve one or doubled and tripled to serve many.

Brunch Green Bean Salad with Perfect Soft-Boiled Eggs

Makes 2 servings

4 white button mushrooms, sliced

4 slices bacon, cut into small pieces

2 tablespoons onion, minced

1-1/2 tablespoons white wine vinegar

1/2 teaspoon dried thyme

1/2 teaspoon granulated erythritol, or to taste

Salt and black pepper to taste

1-1/2 cups fresh green beans, trimmed

4 eggs, room temperature 

1. Fill a large saucepan or pot 1/2 to 3/4 full of water (enough water to cover the eggs completely as they boil). Add salt and bring to a boil over medium to high heat.

2. Meanwhile, sauté the mushrooms in a small dry skillet over medium heat until they release their moisture, about 3 minutes. Remove the mushrooms to a plate and set aside. In the same skillet, sauté the bacon until crispy. Remove with a slotted spoon to a plate lined with paper towels; set aside.

3. Reserve 2 tablespoons of bacon drippings in the skillet. Add the onion and sauté until translucent. Add the vinegar, thyme, sweetener, salt and pepper. Whisk to combine. Return the mushrooms to the skillet and stir to combine. Keep the dressing warm while the green beans and eggs are cooking.

4. Drop the green beans into the salted, boiling water and set a timer for exactly 8 minutes. At the 5-1/2 minute mark, add the eggs and continue boiling. Drain and rinse under cold running water to stop the cooking. Set the eggs aside in cold water while you pat dry the green beans with a paper towel and divide them evenly between two serving dishes. Toss each serving with 1/2 of the warm dressing and top each portion with crumbled bacon. Carefully peel the eggs, placing two in each serving dish. Cut the eggs in half and season with salt and pepper to taste. Serve immediately.

Nutritional Information per serving (1/2 recipe): 277 calories, 10.8 g carbohydrates (3.5 g dietary fiber, 2.6 g sugars, 1 g sugar alcohols), 17 g total fat (5.5 g saturated fat, 0 g trans fat), 391 mg cholesterol, 506 mg sodium, 107.2 mg calcium, 453 mg potassium, 3 mg iron, 364 ug Vit A, 10 mg Vit C, 21.4 g protein. Net carbs per serving: 6.5 grams

Photo and recipe by Kathy Sheehan, copyright 2020

All rights reserved. Please do not duplicate without the author’s permission.

Rainbow Chili

 A cool, autumn day calls for a comforting meal that is warming, all the way to my toes! This spicy meat chili has the added health benefit of assorted vegetables to nourish the body, but don't overlook the fact that their bright colors are appealing to the eye, as well. The purple of red cabbage, the bright orange of carrots, the bold red of tomatoes, the white of onion, the spring green of celery and the summer yellow of squash all come together in a rainbow of flavor! Mix them up and use whatever vegetables you have on hand or choose your family's favorites. I enjoy this hearty chili with a sprinkling of shredded cheese or topped with guacamole and sour cream.

I'm often asked how I fulfill the various tastes and dietary requirements of different family members at mealtime, since not everyone chooses to eat low carb. This meal is a great example! My carb-loving husband (who is not diabetic) loves his chili over boiled potatoes. We usually keep some starchy side dish in the fridge to add to his meals, such as boiled potatoes, pasta or rice.  This arrangement works well for us. It's easy for me to stay on my low-carb diet, while still satisfying his desire for a starch...that way we're both happy!

Rainbow Chili

Makes about 10 cups

2 teaspoons coconut oil

1 pound grass-fed, organic ground beef

1 medium onion, chopped

2 celery stalks, chopped

2 carrots, chopped

1 cup chopped red cabbage

1 cup chopped yellow summer squash

2 cloves garlic, minced

1 can diced tomatoes (14.5 oz.)

1 can organic black soy beans (15 oz.), drained and rinsed

1/2 teaspoon beef concentrate (optional)

1 teaspoon dried oregano

1 teaspoon sea salt, or to taste

1/2 teaspoons ground black pepper, or to taste

1-1/2 teaspoons chili powder, or to taste

1 to 1-1/2 teaspoons ground cumin, or to taste

1/16 teaspoon cayenne pepper, to more if you like it hot

1-1/2 cups to 2 cups beef broth (until desired consistency is reached)

Heat the coconut oil in a heavy Dutch oven. Brown the ground beef. Add the onions, celery and carrots and sauté, stirring occasionally, until the onion becomes translucent. Add the remaining chopped vegetables, garlic, tomatoes, beans, beef concentrate (if using), salt, pepper, herbs and spices. Stir to combine and sauté briefly. Add enough beef broth to reach the desired consistency. Taste and adjust seasonings to taste.  (I'm a wimp and like my chili mild, but if you like yours hot, you may need to add more chili powder, cumin and cayenne.) Cover and simmer for at least 30 minutes, stirring occasionally, before serving.

Nutritional Information per cup: 166 calories, 7.3 g carbohydrate (3.5 g dietary fiber, 2.6 g sugars), 9.6 g total fat (3.7 g saturated fat, 0 g trans fat), 28 mg cholesterol, 478 mg sodium, 48.6 mg calcium, 273 mg potassium, 13.3 g protein.  Net carbs per serving: 3.8 grams

Recipe by Kathy Sheehan, copyright 2016

All rights reserved. Please do not duplicate without author's permission.

Chickpea, Sausage and Kale Pasta

I am currently facilitating two groups for The Daniel Plan in my community.  The Daniel Plan is a faith-based program to encourage and support people on their journey to better health and wellness.  The members of both groups are wonderful!  We're helping each other move forward toward healthier eating and other lifestyle changes.  I am so inspired by their commitment and positive attitudes; together we are making it FUN!  At last night's meeting, we were talking about kale (one of my favorite subjects) and how to incorporate more dark greens into our diet.  This is a challenge for many people, including myself.  This recipe is one of my current favorites.  The blend of flavors is exciting on the tongue and so satisfying.  To make it have an even lower insulin response, I swap out half of the pasta with zucchini noodles (see my earlier post).  The taste will be almost the same, but the result even healthier!


Chickpea, Sausage and Kale Pasta
Makes 4 servings

4 oz. of gluten free spaghetti or linguine pasta, broken into thirds
1/2 pound of lean, sweet Italian Turkey Sausage, removed from casings
1/2 tablespoon olive oil
3 cloves garlic, chopped or minced
1 (14.5 oz) can of chickpeas (garbanzo beans), drained and rinsed
5 cups of raw, chopped kale
1/3 cup gluten free chicken stock
1/8 teaspoon grated nutmeg
Salt & pepper to taste
1 tablespoon lemon juice
1/4 cup grated Parmesan cheese*

1.  In a large saucepan, cook pasta according to package directions.  Drain and set aside.

2.  Meanwhile, in a heavy skillet over medium heat, add the olive oil.  Break up and cook the sausage meat until browned.  Add the garlic and saute briefly, until fragrant.

3.  Add chickpeas, kale and chicken stock to pan.  Cover and steam until kale begins to wilt, 1-2 minutes.  Remove cover and add nutmeg, salt, pepper, and lemon juice. Stir to distribute seasonings.  Add cooked pasta and Parmesan cheese*.  Stir to combine.  If more moisture is needed, add a splash of chicken stock and stir.  Serve immediately.

*For a dairy free version, use 1/4 cup finely chopped macadamia nuts instead of Parmesan.

Nutritional Information per serving: 351 calories, 44 g carbohydrate (0.7 g sugar, 7 g dietary fiber), 11.2 g total fat (2.6 g saturated fat, 0 g trans fat), 35 mg cholesterol, 1068 mg sodium, 218.6 mg calcium, 536 mg potassium, 21.1 g protein.

Recipe by Kathy Sheehan, copyright 2014

Chicken Sausage & Grilled Onions Over Spicy Mustard Beans

The chicken sausages that come cooked in a package are convenient and easy to prepare.  When I don't feel like cooking, they often are my "go to" quick meal.  This recipe can use any flavor of chicken sausage, although I chose Chicken-Apple because its my favorite.  It's served over canned cannellini beans which provides lots of heart-healthy fiber!  Because they're not too exciting on their own, I drained and rinsed the beans before adding them to a spicy mustard sauce and heating them briefly.  This allowed them to pick up the flavor of the sauce and gave them a more interesting flavor.  The other reason I love this quick recipe is that it's a one-pot meal.  It's not fancy, but it's hearty and delicious! 

Chicken Sausage & Grilled Onions Over Spicy Mustard Beans
Makes 3 servings

2 large yellow onions, thinly sliced
1 tablespoon olive oil
½ teaspoon salt
4 tablespoons sherry, divided
4 cooked chicken sausage links (any flavor), sliced into rounds
2 plum tomatoes, seeded and chopped
1 can (14.5 ounce) cannellini beans, rinsed & drained
½ cup chicken broth
1 tablespoon spicy brown mustard (or your favorite)
½ teaspoon ground black pepper
½ cup shredded gruyere cheese (or parmesan)

1.  Heat the oil in a large, heavy skillet on medium and add sliced onions and salt.  Cook, stirring frequently, until softened and translucent.  Add 3 tablespoons sherry.  Reduce heat to low and continue cooking, stirring occasionally, until beginning to turn golden in color.  Add sliced sausage and continue cooking until sausage has browned a bit and onions are caramelized.

2.  Meanwhile, while onions are cooking, in a medium saucepan combine the drained beans, chicken broth, 1 tablespoon Sherry, mustard and pepper.  Bring to a boil over medium-high heat.  Reduce heat to low and continue simmering for 5-8 minutes.  Remove from heat and allow to sit until onion mixture is ready.

3.  When onions are caramelized and sausage is browned, add chopped tomatoes and stir gently until heated through.  Salt & pepper to taste.

4.  To serve, use a slotted spoon to divide beans equally among the serving plates.  (Discard any remaining liquid.)  Top each with 1/3 of the onion-sausage mixture and sprinkle with shredded cheese.  Serve immediately.

Nutritional Information per serving:  565 calories, 44 g carbohydrate, 28 total fat, 8.3 g saturated fat, 2210 mg sodium, 100 mg cholesterol, 14 g sugar, 11 g fiber,  33 g protein.

Original recipe by Kathy Sheehan, copyright 2012

Huevos Rancheros with Vegetables and Beans

Egg dishes tend to be inexpensive and are appropriate for any time of day, from breakfast to dinner. Often I'll make a vegetable omelet for lunch or dinner because it's quick, easy and a good source of protein. The classic way of making Huevos Rancheros is to fry eggs, top with salsa and serve over warm tortillas. I took this classic dish and added a variety of vegetables and beans to increase the nutrition density and fiber. The combination of flavors is wonderful and makes a simple, but satisfying meal.

If you're like me with an empty-nest and don't need four servings, go ahead and make the entire vegetable-bean mixture and store half. It makes a delicious filling for a Mexican-style omelet or eat it as a side dish later in the week.

Huevos Rancheros with Vegetables and Beans
(Makes 4 servings)

2 teaspoons olive oil
4 yellow corn tortillas
1 medium onion, chopped
1/3 cup frozen corn
One 10 oz. package frozen chopped spinach, thawed or microwave for 4 minutes
1 plum tomato, seeded and chopped
½ zucchini, shredded
½ cup canned black beans or pinto beans (drained and rinsed)
1½ tablespoons fresh cilantro or parsley, chopped (or 2 teaspoons dried)
1¼ cups salsa, divided
4 large eggs
Salt and pepper to taste

1. In a large non-stick skillet, heat olive oil until hot and add corn tortillas. Cook, turning once, until hot and beginning to bubble and become crisp on the surface. Remove from skillet and drain on paper towels; keep warm.

2. Reduce the heat to medium and cook the onion and corn, stirring occasionally, until onions are soft and translucent and corn is beginning to brown around the edges. Add spinach and cook for 4 minutes (if not previously microwaved), stirring occasionally. Add tomatoes, zucchini, beans, herbs and ¼ cup salsa. Season with salt and pepper and stir to combine.

3. Create four circles in the vegetable-bean mixture and crack one egg into each. Sprinkle eggs with salt and pepper. Cover skillet until eggs are cooked to your liking, about 2-3 minutes. If a hard yolk is desired, turn eggs half way through cooking time.

4. Place one corn tortilla on each serving plate. Divide eggs and vegetable mixture evenly among the corn tortillas and top each with additional salsa, up to ¼ cup per serving. Serve immediately.

Nutritional Information per serving: 230 calories, 28.2 g carbohydrate, 6.9 g total fat, 1.8 g saturated fat, 341.8 mg sodium, 5.5 g fiber, 11.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Seasoned Lentils with Vegetables

Tonight I found myself alone for dinner, without much motivation to cook. So, I looked in the refrigerator and started pulling out ingredients. The result was this flavorful side dish that can easily be the whole meal. It is complete with protein, vegetables and complex carbs. Lentils are high in fiber and are a good source of iron, vitamin B1 and folate. I simply added a piece of fruit for dessert and the meal was complete. (If you want a meatless meal, omit the bacon.)

The lentils I used were already fully cooked. This cut the preparation time in half! These convenient, prepackaged cooked lentils can sometimes be found in the produce section of your supermarket or at Trader Joe's. If you can't find cooked lentils, you can use canned that have been drained and rinsed or cook your own. They only take about 20 minutes to prepare, so you can still get dinner on the table in under an hour.

Seasoned Lentils with Vegetables
(Makes four ¾-cup servings)

2 cups cooked lentils
1 tablespoon olive oil
½ large onion, chopped
2 cloves garlic, minced
4 slices of ready-cook bacon, diced (or cooked turkey bacon, crumbled)
2 medium carrots, sliced
1 medium zucchini, quartered and sliced
1½ cups frozen broccoli florets, thawed
3 tablespoons fresh herbs, chopped (parsley, sage, rosemary, thyme, chives) or 2 teaspoons dried
1/3 cup beef or vegetable broth

1 tablespoon worcestershire or steak sauce
Salt and pepper to taste

1. Cook lentils according to package directions, except substitute low-sodium beef or vegetable broth in place of water for more flavor; set side.

2. Heat olive oil over medium high heat. Add onion and a pinch of salt. Cook, stirring occasionally, until onion is soft and translucent. Add garlic, bacon and carrots and cook, stirring occasionally, for 3-4 minutes. Add zucchini, broccoli and herbs and continue cooking for another 3 minutes or until vegetables are tender-crisp.

3. Add cooked lentils, broth, worcestershire sauce and season with salt and pepper to taste. Cook only until lentils are heated through. Serve hot.

Nutritional Information per serving: 204.5 calories, 27.5 g carbohydrate, 4.7 g total fat, 0.3 g saturated fat, 9.6 g fiber, 11.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Rainy Day Lentil and Vegetable Soup

It's rainy and cold today, which calls for a warm pot of soup and a glowing fire in the fireplace. I love lentil soup, but most canned lentil and vegetable soups contain potatoes which only adds to the carbohydrate count without adding much nutrition. For that reason, I like to make my own. This particular recipe is more like a stew because it is thick with delicious vegetables! I used the prepackaged cooked lentils that can sometimes be found in the produce section of the supermarket or at Trader Joe's. Their convenience and excellent taste can't be beat! Feel free to add your favorite vegetables or substitute another dark, leafy green (in place of the kale), if you desire. Then curl up with a good book and a steaming cup of soup -- it will warm your heart!

Rainy Day Lentil & Vegetable Soup
(Makes about ten 1¼-cup servings)

2 teaspoons olive oil
1 medium onion, chopped
2 cups celery, sliced
3 carrots, sliced into half rounds
1 cup green beans, sliced
1 medium zucchini, sliced into quarter rounds
6-8 stalks asparagus, cut into 1" pieces
1 teaspoon minced garlic
2 teaspoons dried parsley
1 teaspoon dried thyme
1 teaspoon dried oregano
1 (14.5 oz.) can diced tomatoes
8 cups reduced sodium chicken or vegetable broth
2½ cups cooked lentils
4 cups kale, chopped
Salt and pepper to taste

1. Heat olive oil in a large dutch oven or stew pot. Add onion, carrot, celery, green beans, zucchini, asparagus, garlic and dried herbs. Cook, stirring occasionally, until onions are soft and translucent. Add tomatoes and broth and bring to a boil. Add lentils and kale and simmer for 30-40 minutes until vegetables are soft and kale has wilted. Adjust seasonings and serve.

Nutritional Information per serving: 111 calories, 20 g carbohydrate, 1 g total fat, 0 g saturated fat, 5.9 g fiber, 486 mg sodium, 8.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010.

Cowboy's Roast Beef Hash

Although the main focus of my diet is plant-based or consisting of lean protein, I am not a vegetarian and, on occasion, will get a craving for beef. My "meat & potatoes" husband is extremely supportive and never complains about how little meat and potatoes he gets these days but, when my beef craving hits, he enjoys it immensely! Recently, the supermarket had a special on pot roast, so I made one with enough left over for one of my husband's favorite dishes, Roast Beef Hash.

The best traditionally-prepared roast beef hash is pan-fried onions and potatoes with herbs, beef and finished with heavy cream. I took that same recipe and made substitutions to create a healthier version. Instead of potatoes, I used canned black-eyed peas (or try pinto beans) and a smaller amount of light cream, otherwise the recipe remained basically the same. I thought my husband would be disappointed not to be getting his potatoes, but he loved it! We both agreed the beans provided a similar flavor and texture, making this makeover recipe taste just as delicious as the original. The next day, I took the leftover Cowboy's Roast Beef Hash and served it with fried eggs for a super quick and easy breakfast. I guarantee, these hearty recipes will satisfy any meat & potato lover in your house, too.

Cowboy's Roast Beef Hash
(Makes 4 servings)

2 teaspoons olive oil
1 medium onion, chopped
1½ cups canned black-eyed peas or pinto beans, drained and rinsed
2 cloves garlic, minced
2 cups cooked lean beef, diced
1 teaspoon dried thyme
Salt and pepper to taste
½ cup beef stock
¼ cup light cream

1. Heat olive oil in a heavy non-stick skillet or cast iron pan. Add chopped onion and a pinch of salt. Saute over medium heat until translucent. Add beans and garlic and cook, stirring occasionally for 2-3 minutes.

2. Raise heat to medium-high and add roast beef, thyme, salt and pepper; stir to combine. Add beef stock and stir briefly. Spread mixture into an even layer and press into pan. Allow to cook until stock is evaporated by half, about 4 minutes. Turn mixture over with a spatula and continue cooking until liquid is nearly evaporated.

3. Add light cream and turn mixture again to incorporate cream. Press into skillet and continue cooking until the bottom is brown and beginning to crisp. Turn mixture one last time, again pressing into skillet, and cook until cream is evaporated and mixture is brown and crispy, but not too dry. Watch carefully and, if necessary, reduce heat so mixture doesn't brown too much or burn. Serve immediately.

Nutritional Information per serving: 250.5 calories, 17.8 g carbohydrate, 8 g total fat, 3.4 g fiber, 24.8 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this compare with traditional Roast Beef Hash? This recipe is less than half the calories, fewer carbs, 2/3 less fat and more fiber. A traditional roast beef hash recipe calls for beef with marbling, potatoes and heavy cream which makes the calories and saturated fat content soar to unhealthy levels. For comparison, the nutritional information per serving of traditional roast beef hash is 516.2 calories, 20.8 g carbohydrate, 29 g total fat, 2 g fiber, 39 g protein.

Navy Beans and Ham

Here is a recipe that brings back pleasant memories from my childhood. I remember spending the night at my grandmother Gaga's apartment (fondly called "the pink palace") where we would share a warm, comforting meal of her delicious navy beans and ham soup. This simple meal we often would have together because she was the kind of person that would make your favorite dish when she knew you were coming over for a visit. I always loved that about her! Although it's been a couple of decades since she past away, I can't help but think of Gaga every time I make this meal. I've changed her recipe a bit, using less sugar and making it much thicker than soup, but the taste satisfies my memory. I enjoy mine with a slice of homemade cornbread to soak up the wonderful, rich broth.

There is another story about this family favorite. My daughter was 3 or 4 years old and had always been satisfied with the meals placed before her. That particular night, it was her first experience with Gaga's navy beans with ham and, to our surprise, when she finished her bowl she held it up and asked for more. It was the first time she had ever asked for a second helping of any food. I agree, this delicious recipe deserves an encore! It is so good, you won't make it just once. Like for me, it may become one of your favorites, too!

Navy Beans and Ham
(Serves 8)

1 pound dried navy (small white beans) or great northern beans
½ tablespoon baking soda
1 teaspoon dried mustard
3 tablespoons sugar
1 whole onion
Leftover ham bone with some meat (or pieces of leftover ham)
½ tablespoon salt or to taste

1. Pick through and rinse dried beans. Place in a large mixing bowl and cover with cold water (at least 3 inches over top of beans) and soak overnight or for at least 4 hours until plump.

2. Drain and rinse beans and place in a large Dutch oven or heavy oven-proof pot with lid. Cover with fresh water and bring to a boil. Boil for about 15-20 minutes or until skins split and curl when you blow on them. Bring pot over to the sink, add baking soda and stir. Beans will bubble and release their gas. (Do this over the sink in case the liquid bubbles over the top of the pot.) Drain and rinse beans in a colander. Return beans to pot.

3. Preheat oven to 275-degrees. Add fresh water until beans are just covered. Add dried mustard and sugar; stir to combine. Add onion that has been peeled of outer papery skin, but leave whole so it will not fall apart while cooking. Add ham bone or ham pieces to pot and cover. Cook in oven for 2 hours.

4. Remove ham bone from beans and remove any meat and cut into bite-size pieces. Add ham to pot and add salt to taste. Test beans for doneness. If additional cooking is required, return to oven and continue cooking until beans are soft and mealy. Total cooking time is usually between 2-3 hours, but may differ depending on altitude and type of bean used. Before serving, remove onion and discard.

Nutritional Information per serving: 253 calories, 38.9 g carbohydrate, 3 g total fat, 0.7 g saturated fat, 13.8 g fiber, 18.8 g protein.

Recipe by Kathy Sheehan, copyright 2010
Inspired by a recipe from the cooking notebooks of my grandmother, Grace Layman.

Cannellini Beans with Caramelized Onions & Bacon

A few weeks ago, I was visiting my mother and she introduced me to a wonderful cookbook called Heirloom Beans by Steve Sando. As I thumbed through the pages, I was overcome with an overwhelming craving for beans! Luckily, my mother had a basket full of every kind of dried bean imaginable, so I immediately went to work to find the most tempting recipe. Although it was difficult to decide, I landed on page 124 of the book and was intrigued. The recipe was fairly simple to make and sounded good, so I grabbed a bag of beans and began soaking. The next day, we created a steaming, delicious pot of beans and topped them with caramelized onions and bacon. Since that day, I have purchased the book for myself and am very excited about all the creative possibilities for cooking beans. Luckily, here in Maine we have a wonderful selection of dried beans in our local supermarket, including several heirloom varieties, so I imagine beans will be on the menu often this winter.

On the subject of beans, I recently taught a cooking class at our neighborhood recreation center where I demonstrated a variation of the bean recipe my mother and I had made earlier. One change from the original recipe is that I boiled my beans in broth to enhance their flavor, since dried beans are like sponges and take on the flavors in which they are cooked. Another shortcut was my use of ready-cooked bacon. It only has 17.5 calories per slice and 0.5 grams of saturated fat -- it is my new best friend. Although this recipe does require planning ahead because the beans need to soak overnight and it takes a few hours to prepare, it is worth every minute. Just one bite and you'll fall in love with beans, too!

Cannellini Beans with Caramelized Onions & Bacon
(Serves 8)

12 ounces dried Cannellini Runner Beans*
1 heaping teaspoon baking soda
5-6 cups reduced-sodium chicken or vegetable stock (or sodium free)
½ teaspoon garlic powder
2 celery stalks, cut into large pieces
Salt to taste
2 teaspoons olive oil
1½ large onions, thinly sliced
6 slices of ready-cooked bacon, chopped
Freshly ground pepper

1. Pick over beans to check for stones. Soak beans in cold water overnight or for 3-4 hours until plump. Drain off water and place beans in a large, heavy cooking pot or dutch oven. To degas beans, cover with fresh water and bring to a boil over medium-high heat. Boil for 30-40 minutes or until skins split and curl when you blow on them. Bring pot over to the sink, add baking soda and stir. Beans will bubble and release their gas. (Do this over sink in case the liquid bubbles over the top of the pot.) Drain and rinse beans in a colander. Return beans to pot.

2. Add stock to cover beans entirely. Add garlic powder and celery stalks. Partially cover pot and bring to a boil. Reduce heat to medium-low and simmer until beans are tender, between 2 to 2½ hours. (After 2 hours, test beans for doneness. Continue cooking and testing occasionally, if necessary.) Add additional stock if necessary to keep beans covered. When beans are nearly soft, add salt to taste.

3. Heat 2 teaspoons olive oil in large skillet over medium heat. Add sliced onions and a pinch of salt. Cook, stirring occasionally, until soft, lightly browned and beginning to caramelize. Add chopped bacon and continue cooking until onions are well browned and bacon has rendered its fat and crisped.

4. To serve, remove celery pieces from beans and discard (or eat them, they are delicious). Ladle beans and a bit of broth into a serving bowl. Top with caramelized onion and bacon mixture. If desired, serve with a salad and toasted french bread for a complete meal.

Nutritional Information per serving of beans with onions & bacon: 196.7 calories, 30.1 g carbohydrate, 2.5 g total fat, 0.3 g saturated fat, 7.3 g fiber, 16 g protein.

*The Cannellini Runner Bean is an heirloom bean that can be purchased on the internet. Or any large white bean can be substituted, such as Yellow Eye, Butter Beans or Lima.

Recipe by Kathy Sheehan, copyright 2010
Inspired by "Florida Butter Beans" recipe by Steve Sando in Heirloom Beans, p. 124

Zucchini & Bean Bake with Chicken Sausage

I consider beans to be the perfect food. They're a complex carbohydrate with protein and are an excellent source of fiber. A dilemma can be how to serve them creatively and often without feeling like you're eating only beans all the time. (Also, some might point out that the resulting digestive disturbance is a side effect they're not willing to deal with, but I suggest Beano or Gas-X which usually solves that problem.) Canned beans are a staple in my cabinet and I toss them on salads or in soups almost on a daily basis. Often, I include them in main dish recipes even if they aren't meant to be the main attraction, such as in this delicious vegetable dish.

Another convenience food that's quick and easy to prepare are the fully cooked chicken and turkey sausages available in the meat department of your grocery. There are so many wonderful varieties, including some with spinach or sun-dried tomatoes, that are excellent. You may certainly cook this recipe without the sausage for a meat-free, vegetarian option, but the sausage does add a nice spicy flavor and more protein for a complete meal.

Zucchini & Bean Bake with Chicken Sausage
(Makes 4 servings)

½ large onion, chopped
2 teaspoons olive oil
2 cloves garlic, minced
2 medium zucchini, sliced in half moons
1 (14.5 oz.) canned diced tomatoes, drained
1½ tablespoons tomato paste
1½ cups canned beans (your favorite), drained and rinsed
1½ teaspoons dried basil
1½ teaspoons dried oregano
Salt and pepper to taste
3 ounces low moisture, part skim mozzarella, cut into small cubes
4 chicken sausage links (fully cooked), any variety of your choice (optional)

1. Preheat oven to 375-degrees. Heat olive oil over medium-high heat in a large skillet. Add chopped onion, a pinch of salt and saute until soft and translucent, about 5 minutes. Add garlic and cook, stirring often, for another 1-2 minutes. Add zucchini, tomatoes, tomato paste, beans, herbs and cook until just heated through, stirring to distribute ingredients. Add salt and pepper to taste.

2. Add cubed mozzarella and stir to combine. Transfer mixture to an oven-proof casserole dish. Pierce each sausage with a knife in several places and arrange on top of vegetable and bean mixture. Place dish in oven and bake uncovered for about 20 minutes, until sausage is heated through and cheese is bubbly. If more color is desired, place under broiler for a few minutes to brown sausage. Serve immediately.

Nutritional Information per serving with one sausage link: 391 calories, 27 g carbohydrate, 18 g total fat, 5.8 g saturated fat, 8 g fiber, 29.5 g protein.

Vegetarian Option: Nutritional Information per serving of Zucchini Bake only, no sausage: 201 calories, 26 g carbohydrate, 6 g total fat, 2.8 g saturated fat, 8 g fiber, 12.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Christmas Eve Vegetable and Bean Soup

It has been a standing tradition for decades that on Christmas Eve we have a simple meal of leek and potato soup made from a family recipe, rolls and dessert. The soup recipe has always been the same and, as a matter-of-fact, it is known as "Christmas Eve Potato Soup" at my house because I serve it only once a year so it remains a special treat. The combination of the humble Irish potato and German flavors are meant to be a reflection of my family's Irish-German heritage. We love this soup and look forward to it every year. It is the taste of Christmas for all of us!

However, the emphasis on the potato in the traditional soup causes the carb count to go beyond my limit, making it impossible to enjoy without guilt and a BG response that is too high. My challenge was to reduce the carbs while keeping the same wonderful blend of flavors and textures that we associate with this special holiday meal. First, it is the combination of bacon, leeks and the velvety sour cream that are the distinctive flavors in the traditional recipe. Luckily, those ingredients are used in this makeover recipe in the same proportions. My substitution of turnips for the potatoes may sound strange, but actually they are a mild vegetable that readily takes on the flavor of whatever they're cooked in. Another potato substitution is cannellini beans (white kidney beans) that add that mealy, soft texture you expect from boiled potatoes. The first sign that this makeover recipe might be a winner came when my husband and daughter arrived home and the first words out of their mouths were, "It smells like Christmas in here!" Most importantly, we all agree it is the taste, that mirrors the original so closely, which allows this new soup to be deemed a delicious low-carb success!

Christmas Eve Vegetable and Bean Soup
(Makes six 1½ cup servings)

4 slices of bacon, cut into pieces
1 large leek, sliced
½ medium onion, chopped
4 stalks celery (including leaves), sliced
3 medium-sized turnips, peeled, quartered and sliced
5 cups chicken stock
One (15.5 oz.) can of cannellini beans, rinsed
1 cup light sour cream
2 egg yolks, slightly beaten
Salt and pepper to taste

1. Place the bacon in a large pot and turn on heat to medium. Heat, stirring occasionally, until fat has been rendered and bacon is brown and beginning to crisp. Add onion and cook until soft and translucent. Add leeks, celery and turnips. Cook vegetables, stirring occasionally, for 10 minutes. Add chicken stock, cover and simmer for 30 minutes. Add rinsed beans to soup and continue simmering until heated through.

2. Meanwhile, mix together sour cream and egg yolks in a medium bowl. Add a ladle of the hot to soup the sour cream and stir to temper the eggs. Repeat with another ladle of soup. While stirring, slowly add the sour cream and egg mixture to the soup. Return to a low simmer (do not bring to a full boil or eggs and cream may curdle). Taste soup and adjust seasonings before serving.

Nutritional Information per serving: 200.5 calories, 21 g carbohydrate, 8.1 g total fat, 3.5 g saturated fat, 4.4 g fiber, 11.3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this compare to the traditional family recipe made with potatoes? This reduced carb version is over 100 calories less per serving and has fewer than ½ the carbs of the original. Also, this makeover recipe has less overall and saturated fat grams. For comparison, the nutritional information for a serving of the traditional recipe is 335.7 calories, 47.1 g carbohydrate, 11.8 g total fat, 5.2 g saturated fat, 3.7 g fiber, 11 g protein.

Poor Man's Treasure Soup with Parmesan Herb Scones

A large pot of warm and hearty soup simmering on the stove is the ideal comfort food to come home to on a cold day. I call this recipe "Poor Man's Treasure Soup" because it is full of nutrition and has a delicious depth of flavor without costing a lot of money. At a time when people are tightening their belts and economizing, homemade soup is a wise meal choice. It goes a long way and keeps well in the fridge. During the long, cold months in Maine, I usually make one or two pots a week, then we return to it for other meals during the rest of the week and the taste just gets better as the flavors "marry." Even though it's certainly delicious on the first night, it's truly better a day or two later!

To accompany my steaming bowl full of healthy, I made some savory parmesan and herb scones. Scones are similar to a biscuit, but not as flaky. They are extremely easy to make, taking only about 30 minutes from start to finish. They don't require kneading or even a rolling pin, just pat them into a square shape and cut them to size. This recipe pairs beautifully with soup, but they are also delicious for snacking or topped with an herbed cream cheese spread.
Poor Man's Treasure Soup(Makes eight 1½ cup servings)
2 teaspoons olive oil
½ large onion, chopped
4 stalks celery (including leaves), sliced
3 carrots, cubed
2 chicken and spinach sausages, quartered lengthwise and cut into bite-size pieces
6 cups chopped kale
1 tablespoon parsley flakes
1 teaspoon dried rosemary
½ teaspoon thyme
½ teaspoon garlic powder
1 bay leaf
8 cups chicken or vegetable stock
One 15.5 oz. can cannellini beans, drained and rinsed
¾ cup frozen peas, thawed
Salt and pepper to taste

1. Heat olive oil in a large Dutch oven or stock pot over medium heat. Add chopped onion and sprinkle with a little salt and continue cooking until onion is soft. Reduce heat to medium-low. Add celery and carrots and cook, stirring occasionally, for about 10 minutes.

2. Add sausage and continue cooking until sausage has begun to brown. Add herbs and stir to combine. Add chopped kale and cook until greens are wilted. Add stock to pot and bring to a boil. Cover and reduce heat to low and simmer for 25 minutes. Add drained and rinsed beans and peas to pot, return soup to a boil and continue simmering for 10 minutes. Taste to adjust seasonings and add salt and pepper only if necessary. Remove bay leaf before serving.
Nutritional Information per serving (1½ cups): 156 calories, 19 g carbohydrate, 4.1 g total fat, 0.6 g saturated fat, 4.4 g fiber, 13.4 g protein
Original recipe by Kathy Sheehan, copyright 2009

Savory Parmesan and Herb Scones(Makes 32 mini scones)
1¼ cup almond flour (or finely ground blanched almonds)
½ cup all-purpose flour (or gluten free all-purpose baking mix)
¼ cup corn meal
1 teaspoon parsley flakes
½ teaspoon thyme
½ teaspoon rosemary, chopped
1 tablespoon baking powder
½ teaspoon salt
6 tablespoons cold butter, cut into cubes
1 large egg, lightly beaten
2 tablespoons mascarpone or cream cheese
½ cup grated Parmesan cheese
2 tablespoons buttermilk (or milk that has been soured with ¼ teaspoon lemon juice)
1 egg beaten with 2 tablespoons water for egg wash

1. Preheat oven to 400-degrees. Put butter in freezer while you prepare the rest of the ingredients. Prepare cookie sheet with parchment paper or spray lightly with non-stick cooking spray; set aside.
2. In food processor or in a large bowl, measure flours, corn meal, herbs, baking powder and salt. Pulse to combine or stir with a fork to break up any lumps and set aside while you measure out the rest of the ingredients.

3. When all ingredients are assembled, place cold cubed butter into processor and pulse a few times until butter is distributed and mixture resembles coarse crumbs. Add egg and mascarpone or cream cheese and pulse again to combine. Add Parmesan and pulse 2-3 times to distribute. Finally, while the food processor is running, add buttermilk one tablespoon at a time until a soft dough forms, then turn off machine. Do not over beat dough. (If not using food processor, cut butter into flour mixture with pastry cutter. Add remaining ingredients and stir with a wooden spoon until a soft dough forms.)

4. Turn dough onto a well floured counter or board (the dough will be sticky). Pat dough into an 8" x 8" square, about ¾-inch thick. Cut dough into 4 strips, and then cut across to create sixteen 2-inch squares. Cut each square into two triangles until you have 32 mini scones. (If necessary, dip knife into flour between cuts to prevent sticking.) Place scones on cookie sheet about 1-inch apart. Brush tops with egg wash.

5. Bake for 12-15 minutes until golden brown. Remove from oven and cool on a wire rack. These are best eaten warm out of the oven, or store in airtight container at room temperature.

Nutritional Information per mini scone: 75.6 calories, 3.2 g carbohydrate, 6 g total fat, 1 g saturated fat, 0.6 g fiber, 3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Smoky Turkey Vegetable Soup

Do you have leftover turkey in your fridge or freezer looking for a recipe? This bowl of "healthy" is just perfect to have in the midst of a demanding work schedule, festive dinners, parties, holiday shopping and all the other things that try to lure me away from my food plan at this time of year. It makes a lot and keeps well in the refrigerator so I can lunch, snack or have a quick dinner ready at a moment's notice. This hearty, delicious soup is what I'll be eating for the next week!

When I told my husband the list of ingredients and he heard the word "kale," he balked. Having never eaten it before and not feeling particularly adventurous today, he asked if I would use spinach instead. I compromised and decided to use both (and told him he could eat around the kale if he didn't like it). He had to admit, when faced with both greens in his bowl, he couldn't even tell them apart and he gave an enthusiastic thumbs up for the soup, as I knew he would ;)

Kale is an incredible green! When cooked in soup, it has a mild flavor and really stands up to the heat and won't wilt to the point that it is unrecognizable. In this recipe, it enhances the smoky flavor I was trying to achieve. Kale is a wonderful source of protein, vitamins C and A, beta carotene, calcium and is one of the best natural sources of the elusive vitamin K. It has powerful antioxidant and anti-cancer properties and works as an anti-inflammatory in the body. Hopefully, after tonight's good experience with kale, my husband will soon be adding it to my shopping list himself and requesting other recipes that highlight this delicious vegetable.

Smoky Turkey Vegetable Soup
(Makes eight 1½ cup servings)

6 slices of double smoked bacon, cut into ½" slices
½ large onion, chopped
1 leek, sliced into ½ rounds
2 carrots, cubed
3 stalks celery, sliced
½ bunch kale, washed and chopped (about 4 cups)
2 cups baby spinach
1 teaspoon cumin seed
1½ teaspoon dried rosemary
1 teaspoon Montreal Steak Seasoning
½ teaspoon smoked paprika
One 14½ oz. can diced tomatoes with liquid
½ cup frozen corn, thawed
8 cups turkey or chicken stock
2 cups cooked turkey, cubed
One 15 oz. can pinto beans, drained and rinsed
Salt and pepper to taste

1. Place the bacon in a large Dutch oven or stock pot. Turn heat to medium-low and slowly cook the bacon, stirring occasionally, until fat has been rendered and bacon begins to brown. Add chopped onion and a sprinkle of salt and pepper and continue cooking on fairly low heat until onion is translucent and beginning to caramelize, about 10 minutes. Add leek and continue cooking until soft. (Don't be in a hurry for this step because this slow cooking of the onion in the bacon will add a lot of smoky flavor to the soup.)

2. Add carrots and celery. Turn heat to medium and cook for about 3 minutes, stirring occasionally. Add chopped kale and spinach and cook until greens are wilted. Add seasonings, tomatoes, corn, stock and turkey to pot and bring to a boil. Cover and reduce heat to medium or low and simmer for 25 minutes. Add drained and rinsed beans to pot and continue simmering for 10 minutes. Taste to adjust seasonings and add salt and pepper only if necessary.

Nutritional Information per serving (1½ cups): 191 calories, 20 g carbohydrate, 3.8 g total fat, 1.5 g saturated fat, 4.3 g fiber, 20.2 g protein

Original recipe by Kathy Sheehan, copyright 2009

Creamy French Vegetable Soup

Last year, my husband and I went to Europe to celebrate our 25th wedding anniversary. While in the Normandy region in France and after a long, emotional day visiting the beaches and cemetery at Normandy, we spent the night in the beautiful village of Bayeaux. There, we were served a delicious soup that was just lovely. I asked how it was prepared and was told it was simply leeks, potatoes and carrots that had been pureed into a smooth and creamy soup. Being mainly potatoes, I knew the carb count was too high to eat very often, but since returning home I've tried on several occasions to duplicate that soup in a way more fitting with my dietary restrictions. Since the main emphasis cannot be white potatoes, I've substituted other more glycemic-friendly vegetables to recreate a similar taste and texture. The small addition of white cannellini beans really did the trick to boost the fiber and protein and added a "starchiness," similar to potatoes, that seemed to be missing from my other attempts.

This is a great recipe for the whole family. For kids who won't let a vegetable pass their lips, the smooth texture hides the fact that this soup is 100% vegetables. At this time of year, it's fun to create a spider web of creamy topping by dragging a toothpick through a spiral of sour cream that has been piped on top! For added fun, toast the squash seeds and drop them in the web as a garnish. A nice side dish might be cheese toast where a jack-o-lantern's face as been cut out of the cheese slice before melting under the broiler. Get into the season by choosing some different and interesting squashes that are abundant in the stores and farm stands or substitute other favorite root vegetables to make this soup exactly to your liking.

Creamy French Vegetable Soup
(Makes 8 servings, about 2 cups each)

2 teaspoons olive oil
3 carrots, diced
2-3 leeks, (white & light green parts), sliced
5 stalks celery (including leaves), sliced
2 small red potatoes, diced
1 small butternut squash, peeled and diced
2 parsnips, peeled and diced
2 turnips, diced
3 cloves garlic, minced
2 bay leaves
1½ teaspoons herbs de Provence
8 cups chicken or vegetable broth
2 teaspoons salt
1 teaspoon pepper
1 cup cannellini beans, drained and rinsed

Topping ingredients:
½ cup light sour cream
2 tablespoons light garlic and herb Alouette cheese spread

1. Cut or sliced all vegetables in a small dice, uniform in size. Heat olive oil in a large stock pot over medium heat and add leeks, carrots and celery. Add 1 teaspoon salt and cook stirring often until leeks are quite soft, about 10 minutes. Add potatoes, squash, parsnips, turnips, garlic, remaining 1 teaspoon salt and pepper. Cook for another 5-8 minutes, stirring often. Add broth, herbs, and bay leaves. Bring to a boil. Cover and reduce heat to low and simmer for 30-45 minutes until vegetables are cooked through and soft. (Time will depend on size of diced vegetables.)

2. Turn off heat and allow mixture to cool for 40 minutes. Remove bay leaves. Add cannellini beans and stir. Puree soup with a handheld immersion blender or blend in small batches in a regular blender until smooth and creamy. Taste and adjust seasonings.

3. Mix together the topping ingredients and spoon into a plastic sandwich bag. Snip corner of bag and pipe the sour cream mixture in a spiral on top of the soup to serve. If desired, drag a toothpick through the spiral design to create a spider web effect.

Nutritional Information per serving (soup only): 161.2 calories, 31.2 g carbohydrate, 2.2 g total fat, trace saturated fat, 5.7 g fiber, 5.3 g protein.

Nutritional Information per 2 teaspoons topping: 23.7 calories, 1.6 g carbohydrate, 1.5 g total fat, 0 g fiber, 0.7 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Avocado and Black Bean Quesadilla

Since my daughter went off to college a couple of years ago and started cooking for herself, I'm always delighted to hear about the wonderful and healthy recipes she creates in her little kitchen. A love of cooking is something we have shared all her life. From the time she was age two and could stand on a chair, she's been at my side at the kitchen counter. Now many of our phone conversations are about food talk, exchanging recipes and encouraging each other in living a healthy lifestyle. She's a very talented cook and rarely uses a cookbook. Her main emphasis is using fresh whole foods to whip up unique and delicious vegetarian dishes. During a recent phone call, she told me about a new recipe and, it sounded so wonderful, I had to try it immediately. Wow, is it good! The combination of flavors, along with the crisp, toasted tortilla and smooth, creamy dip is fantastic. Thanks, Maralee, for sharing this one!

When I did some research about avocados, I was pleased to read about the health benefits of this marvelous fruit. Although 75% of the calories in an avocado comes from fat, most of it is monounsaturated and a diet that includes eating a lot of avocados has been clinically proven to lower cholesterol and triglyceride levels. They have 60% more potassium than bananas and are a good source of B vitamins and vitamins E and K. Also, they have the highest fiber content of any other fruit! So, don't be alarmed when you see the total fat grams on the high side because there's a lot of good, solid nutrition in this quick and easy-to-prepare quesadilla.

Avocado and Black Bean Quesadilla
(Makes 1 serving)

One 8" low-carb flour tortilla (I recommend Chi Chi's or Manny's)
¼ ripe avocado, mashed with fork
¾ teaspoon lime juice
¼ cup canned black beans, drained and rinsed
1 tablespoon mild or medium salsa
2 tablespoons chopped tomato
Salt and pepper to taste
2 tablespoons reduced-fat shredded cheddar cheese (or Mexican blend)
1 teaspoon olive oil
1½ tablespoons light sour cream
Dash or two of hot sauce, or to taste
Chopped parsley or cilantro for garnish

1. Place the ¼ avocado into a small bowl and mash with fork. Add lime juice and stir to combine. Stir in black beans, salsa, chopped tomato, salt and pepper. Sprinkle 1 tablespoon of cheddar cheese on ½ of the tortilla and top with avocado and bean mixture and spread to within ½" of edge. Sprinkle remaining cheese on top and fold tortilla in half.

2. Preheat large skillet or griddle to medium high. Using a pastry brush, coat one side of tortilla with ½ teaspoon olive oil. Place oiled side down and grill until browned. While the first side is grilling, brush the remaining oil on the uncooked side of the tortilla. When first side is browned and toasted, carefully flip tortilla and grill second side until browned and toasted. Remove quesadilla to serving plate and allow to cool for a few minutes before cutting into three wedges.

3. Meanwhile, in a small bowl, mix together the sour cream and hot sauce. Serve on the side as a dip. Sprinkle sour cream and quesadilla with chopped parsley or cilantro, if desired.

Nutritional Information per serving: 395 calories, 35.8 g carbohydrate, 21.2 g total fat, 6.7 g saturated fat, 13 g fiber, 18.6 g protein

Original Recipe by Maralee Sheehan, copyright 2009
Posted with permission from author.

Confetti Succotash Salad

Succotash is traditionally a corn and lima bean mixture that became popular in the American South and Midwest during the depression of the 1930's. Not being a lima bean fan, I usually substitute peas, but lately I am including edamame for the added fiber and protein they bring to the dish. In this recipe, I've taken it a step further to create a bountiful main dish salad that is perfect for lunch by itself, or pair it with grilled chicken for dinner. Because it is served cold and keeps well, take it to your next Pot Luck or picnic. The variety of colors and textures make it, not only delicious and satisfying, but also fun to eat! (If you need to avoid soy products, just substitute green peas or limas for the edamame and reduce the cooking time.) For the cheese, I simply cut four mozzarella cheese sticks that I always keep on hand in my refrigerator for a quick low-carb snack. Also, the convenience of using frozen vegetables reduces the preparation time and allows me to offer this bright, colorful salad any time of year. I'll have to remember this in February. I'm sure it will be a welcome reminder of long forgotten summer days when Maine is blanketed in snow a few months from now.

Confetti Succotash Salad
(Makes 6 servings)

1 cup frozen edamame, shelled
2 cups frozen corn
2 plum tomatoes, seeded and cut into bite-size cubes (or 1¼ cups grape tomatoes, halved)
¾ cup canned cannellini beans, drained and rinsed
4 ounces smoked mozzarella or Monterey Jack cheese, cubed
1½ tablespoons balsamic vinegar
1 clove garlic, minced
¼ teaspoon salt (or to taste)
Ground pepper to taste
3 tablespoons olive oil
2 tablespoons fresh basil leaves, torn into small pieces (or 1 tablespoon dried)

1. Boil 5 cups of water and add frozen edamame. Return to a boil and cook for 4 minutes. Add frozen corn, return to boil and cook for 1-2 minutes until vegetables are done. Pour in a colander to drain hot liquid and immediately rinse in cold water to stop cooking; set aside to drain completely.

2. In a medium bowl, place balsamic vinegar, garlic, salt and pepper. While whisking, stream in the olive oil and continue whisking until dressing is well combined and emulsified. Add drained vegetables, tomatoes, beans, cubed cheese and basil. Toss with a spoon to mix the salad and distribute dressing throughout. Serve at room temperature or cold.

Nutritional Information per serving: 201 calories, 16.9 g carbohydrate, 10 g total fat, 2.6 g saturated fat, 4.1 g fiber, 12.5 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Beef Burgundy with Roasted Vegetables

This dish is so satisfying and delicious on a cold or rainy autumn day, when you can feel winter starting to creep in. Normally, Beef Burgundy is served over rice or pasta but, since I avoid white starches, I prefer to eat mine with vegetables like a stew. Oven roasting is one of the easiest and tastiest ways to prepare vegetables, so I hope you'll give these a try. Of course, feel free to substitute and use whatever vegetables you have on hand or your favorites.

Another thing that is different in this recipe is the use of pureed cannellini beans as a thickener. The reason is to introduce more fiber and nutrition. The ingredient most often used to make a gravy is white flour, which really only adds carbs and very little else. Also, by doing this, it makes this recipe gluten-free. (For some people, the gluten in wheat products causes digestive discomfort and inflammation.) Since Beef Burgundy is a long time favorite of my husband's, I worried that he might be able to detect the difference and turn up his nose. I worried needlessly because he loved it!

Beef Burgundy with Roasted Vegetables
(Makes 4 servings)

1¼ pound high-quality stew meat or sirloin tips
1 tablespoon canola oil
1¼ cup very hot or boiling water
½ cup burgundy wine
1 tablespoon Gravy Master (seasoning & browning sauce)
¾ cup canned cannellini beans, drained and rinsed
Salt and pepper to taste

Roasted Vegetables:
2 carrots, peeled and cut into 1-inch pieces
2 parsnips, peeled and cut into ½-inch pieces (or 2 small turnips)
1 medium to large onion, cut into chunks
1 medium zucchini, cut into 1-inch pieces
1½ cup butternut squash, cut into 1-inch pieces
2 plum tomatoes, cut into large chunks
2 fingerling or small new potatoes, quartered (about ½ cup)
2 tablespoons olive oil
Salt and pepper to taste

1. In a heavy Dutch oven, heat ½ tablespoon canola oil on high heat. Add half of the meat and sear on all sides. Remove to plate. Heat remaining oil in pan and sear the remaining beef until well browned on all sides. Return meat to pan and immediately pour in hot water and stir to loosen brown bits from bottom of pan. Add the wine and Gravy Master to pot (liquid should just cover meat). Reduce heat to low, cover and simmer for 1 hour or until beef is tender.

2. After beef has simmered for about 30 minutes, begin preparing roasted vegetables. Preheat oven to 425-degrees. Prepare vegetables and toss with olive oil, salt and pepper until evenly coated. Spread out on a cookie sheet in a single layer. Arrange potatoes and zucchini cut side down. Roast in oven for 30 minutes, stirring once halfway through cooking time.

3. When beef is tender and while vegetables are finishing in the oven, take the cannellini beans and puree in a food processor or blender with several large spoonfuls of cooking liquid until completely smooth. Pour pureed beans into beef mixture and stir to combine. Continue simmering uncovered until liquid has reduced into gravy. (If too thick, add more water until proper consistency has been reached.) Add salt and pepper to taste.

4. Divide roasted vegetables evenly among serving plates. You may spoon beef burgundy over vegetables or on side to serve.

Nutritional Information per serving beef burgundy only, no vegetables: 272 calories, 7.8 g carbohydrate, 5.3 g total fat, 2.25 g fiber, 40 g protein.

Nutritional Information per serving with roasted vegetables and beef: 403 calories, 29.8 g carbohydrate, 10.4 g total fat, 6.6 g fiber, 41.9 g protein.

Original recipe by Kathy Sheehan, copyright 2009

"Anyway You Like It" Vegetable Bean Soup

Nothing is more comforting to come home to on a crisp, autumn day than a pot of warm soup full of freshly harvested vegetables. I love to make it on weekends, then have delicious, healthy leftovers for lunch for the rest of the week. No matter what type of soup I'm making, very often I'll throw beans in the pot to boost the fiber and protein. There's a trick I've learned to"degas" beans and minimize any discomfort later. Simply add baking soda at the end of the initial cooking, then rinse and finish cooking with stock, vegetables and seasoning. Unfortunately, this won't work with canned beans, that's one reason I like cooking my own.

I call this recipe "anyway you like it" soup, because there are many ways to prepare it. For example, if you don't have time to soak and cook the beans, simply use a variety of canned that have been rinsed before adding them to the stock and reduce the cooking time. Also, I suggest using turkey sausage, but you can substitute any meat (such as leftover ham or ground beef) or leave it out altogether to create a vegetarian soup. Finally, use whatever vegetables you have on hand. Carrots, celery, butternut squash and turnips will need more cooking time, but add soft vegetables (such as zucchini and peas) at the end. Make it your own way and enjoy the harvest!

"Anyway You Like It" Vegetable Bean Soup
(Makes eight 1½ cup servings)

1 pound dried beans (choose a variety or use a dried bean mix)
1½ teaspoons salt (optional)
1 tablespoon baking soda
8 cups vegetable or chicken stock
1 tablespoon olive oil
1 large onion, diced
3 carrots, diced
3 stalks celery (including leaves), diced
1 (14 oz.) can petite diced tomatoes (if using fresh, add at the end with spinach)
½ pound sweet turkey Italian sausage, casings removed (optional, or substitute another meat of your choice)
2 tablespoons dried parsley
1 teaspoon dried basil
½ teaspoon dried red pepper flakes (or to taste)
½ teaspoon smoked paprika
Salt and pepper to taste
1 (10 oz.) package frozen chopped spinach, thawed and drained

1. Look over beans to make sure there are no stones and rinse. Cover with cold water and allow to soak overnight or for at least 3-4 hours. Drain and rinse soaked beans and place them in a large pot. Cover with fresh water, add salt and bring to a simmer over medium heat. Reduce heat and simmer for 1 hour. Add baking soda to pot and stir to release gas in beans. (Note: The mixture will foam and bubble so, if necessary, do this in the sink in case hot liquid overflows the pot.) After foaming has ceased, drain and rinse beans and return them to pot.

2. Add stock to beans and set aside. Meanwhile, heat olive oil in skillet and add onions. Cook and stir over medium-high heat until onions are soft, about 4-5 minutes. Add sausage (or other meat of your choice) and saute until browned, breaking up meat into bite-size pieces with spoon as it cooks. Add about ½ cup stock from bean pot to skillet and stir to release any flavorful brown bits from bottom of pan. Add onion mixture and liquid in skillet to beans.

3. Add chopped vegetables, tomatoes, herbs, salt and pepper to beans and stir. Simmer for 50 minutes or until beans are tender, stirring occasionally. (Depending on type of beans used, it may require more cooking time. Taste beans to determine doneness.)

4. Add spinach and boil for 10 minutes. Adjust seasonings before serving.

Nutritional Information per serving: 205 calories, 27.2 g carbohydrate, 3.4 total fat, 10.4 g fiber, 16.3 g protein

Recipe by Kathy Sheehan, copyright 2009