FYI - our InstaPot came with a recipe book, that has a killer recipe for black bean soup which
we are making today for the fifth time from dried organic black beans without advance soaking of the beans ....
I believe the bay leaves add a flavor punch we have
not seen with other similar recipes .. we add 5 or 10 minutes to the suggested
cooking time, since the beans were still a bit crunchy when we 1st used this recipe
from Harvard Health Publishing in my email inbox this a.m. - an excerpt:
Simple steps to a Mediterranean-style eating plan
To ease into this eating style, look over these suggestions from registered dietitian Kathy McManus,
director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.
Choose one, try it for a week, then gradually add more changes over time, she advises.
Switch from whatever fats you use now to extra-virgin olive oil. Start by using olive oil when cooking, including in salad dressings. Try swapping olive oil for butter on crusty bread.
Have salad every day. Choose crisp, dark greens and whatever vegetables are in season.
Go nuts. Instead of a bag of chips or cookies, have a handful of raw nuts as a healthy snack.
Add more whole grains to your meals. Experiment with bulgur, barley, farro, brown rice, and whole-grain pasta. Select dense, chewy, country-style bread without added sugar or butter.
Add a variety of vegetables to your menus. Add an extra serving of vegetables to both lunch and dinner, aiming for three to four servings a day. Try a new vegetable every week.
Eat at least three servings of legumes a week. Options include lentils, chickpeas, pinto beans, and black beans.
Eat less meat. Choose lean poultry in moderate, 3- to 4-ounce portions. Save red meat for occasional consumption or use meat as a condiment, accompanied by lots of vegetables, as in stews, stir-fries, and soups. Eat more fish, aiming for two servings a week. Both canned and fresh fish are fine.
Cut out sugary beverages. Replace soda and juices with water.
Eat fewer high-fat, high-sugar desserts. Fresh fruit or poached fruit is best. Aim for three servings of fresh fruit a day. Save cakes and pastries for special occasions. |
