Toastie Corn Black Bean Soup

Have you ever tried combining some toasted corn kernels with black beans? Our family tried this out some time ago, modifying a recipe we found and it became an instant family favorite meal option. It’s super easy to make because it builds on a ready-to-heat can or carton of black bean soup as the base,…

Kitchen Spotlight: Okra

In this “Kitchen Spotlight” post, we’ll move South and take a look at a favorite staple: Okra. Usually recognized by its green exterior, and sticky or slimy texture when cooked, few are aware that okra can come in red and purple colors as well. It is native to Africa, and there are nearly 20 different…

What’s in Chia?

Chia seeds are tiny small black and white seeds, but nutrient rich. A member of the mint family, these were once cultivated by The Aztecs. It is native to central and southern Mexico and Guatemala and is still widely used there. First, what’s the nutritional profile of a serving of chia seeds (equivalent to about…

What’s in a Sweet Potato Leaf?

The answer is “lots”! This vegetable is eaten quite commonly in Asia – in some countries it is almost like the Iceberg lettuce or romaine lettuce of the West, but cooked. It has also been studied some in research circles, but mostly in Asia. Since sweet potato leaves are considered a type of dark green leafy vegetable,…

Brown Rice Vs. White Rice: Is There a Real Difference?

Well, let’s compare them side by side. One cup of cooked long grained unenriched white rice (195 grams in weight) provides about 205 calories, 4.25 grams of protein, 0.44 grams of  fat,  44.5 grams of carbohydrate, 0.6 grams of fiber and very small amounts of the B vitamins and other nutrients  like iron, zinc and…

Zucchini Crisps

Here is a recipe that I would like to share with you that I originally found on foodnetwork.com and then adapted. It was an immediate hit with oldest daughter (then a toddler) and my husband! In fact, when I first served it, my daughter kept asking me for more – and she would usually barely…

Top 10 Ways (I’ve Found) To Eat Chili

  Chili has got to be one of the easiest, yet tastiest meals to make for the family. Throw it in the crockpot and it’ll be done by dinnertime. It’s also super versatile, because instead of just beans, tomatoes and onions, there are plenty of ways to make it even more nutrient dense. Try making chili…