Tag Archives: Protein

Yellow Eye Bean Salad with Sorghum

Beans are a great source of protein. I enjoy experimenting with different beans to bring variety into my diet. Yellow Eye Beans are high in dietary fiber and iron, low in sodium, and contain no sugar, saturated fat, or cholesterol. One cup of Yellow Eye Beans (boiled) is approximately 250 calories. This recipe can be made with another bean if you cannot find Yellow Eye Beans.

 

I hope you enjoy this light yet satisfying bean salad. The flavors and textures make each bite enjoyable. Serve with Gluten Free crackers or rolls if you wish to add carbohydrates to the meal. Traditionally Yellow Eye Beans are cooked with honey or molasses and are made into a baked bean side dish. I love this recipe as it allows the flavor of the bean to shine, rather than overpower it with sugar. If your local store does not have dry yellow eye beans, you can find them for sale on Amazon.

 

Enjoy this YogaLean recipe and find others at HealthyRecipeVariations.

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Base Ingredients:

2 cups of DRY Yellow Eye Beans

3 cups of water

3 cups of low sodium vegetable broth

1 bay leaf

4 cups of vegetables – cut in even sizes – I used a variety of bell peppers, onion, garlic, and sweet potato.

Olive oil for sautéing vegetables

1 cup of low sodium vegetable broth for preparing the vegetables

2 cups of spinach

1 cup Sorghum ( I use Bob’s Red Mill)

 

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Variations:

Substitute your favorite bean for the Yellow Eye Bean

Substitute red cabbage (diced) for the spinach

Substitute quinoa or millet for the sorghum

Vegetables: Staples include onion or shallot and garlic

 

Combinations can include:

mushroom, bell pepper, and basil

carrot, sweet potato, and tarragon

leek, sweet potato (or potato), and parsley

 

Instructions: After the beans are hydrated, it takes 30 minutes or less.

Rehydrate the beans (and bay leaf) in the liquid. I like to do this overnight.

After the beans have hydrated, slow cook them until they get soft…but still have an amount of firmness. The cooking stopping point is a moment to reflect on personal preference. If you want a little bite to your bean salad, stop cooking before the beans crack open and get soft. If you wish the soft texture to the bean salad, allow them to cook longer. Coking time is 1-2 hours.

 

Prepare the sorghum according to package directions (3 to 1 ratio). For the liquid, I use a combination of water and low sodium vegetable broth. This takes 30 minutes or so.

 

After the beans and sorghum are ready, dice the vegetables you wish to use.

 

Add the vegetables to a pan with 2 TBSP olive oil. Sautee and stir for 3 minutes then add 1 cup of low sodium vegetable broth. Allow the vegetables to soften some with the liquid.

 

When the liquid is almost absorbed by the vegetables, add the sorghum, and 3 cups of cooked beans. Stir.

 

 

Serve on a bed of spinach, stir spinach in the mixture and serve, or put the mixture in a “to go” container and take with you as a work-day lunch!

 

The dish is wonderful warm or cold. Garnish with sesame seeds or sunflower sees for added texture!

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Protein Packed Belgian Waffles and Seasonal Fruit

Some days we have more time for breakfast than others. On those rare occasions when I can sleep in and have a leisurely breakfast before starting my day, I enjoy making Belgian Waffles. This is a treat as each waffle takes a few minutes to cook, each flavor is a delight and wants to be savored, slowly, and it is a filling meal.

 

Belgian waffles are weekend and holiday treats. I usually follow them by a workout. I cannot think of a better way to spend the day…unless it was to share the meal and workout with all my family and friends!

 

Enjoy this Gluten Free YogaLean Meal and find other Gluten Free recipes at http://healthyrecipevariations.blogspot.com/.

 

Base Ingredients:

NOTE: This recipe reflects a modification of “Easy Waffles” from the Pamela’s Products Website.

 

1 cup Pamela’s Baking & Pancake Mix

1 cup Flaxseed Meal (I use Bob’s Red Mill)

2 Eggs

3 /4 Cup water or milk of your choice…I tend to use Almond Milk here

1 scoop Vanilla Protein Powder (Gluten Free) or 1 TBSP Vanilla flavoring, Almond Flavoring, or Maple Flavoring.

Waffles 1

Optional Batter Stir-Ins:

Berries, Dried Fruit, Chopped Nuts, or Chocolate Chips

 

Optional Toppings:

Fresh Fruits

Fresh Fruits and Nuts

Honey (instead of syrup)

Peanut Butter + Jelly or Fruit or Dark Chocolate Chips

Coconut Butter + Fruit (Fresh or Dried)

 

Waffles 2

Instructions:

-Combine ingredients in a mixer and stir until all lumps are removed.

-Pre-Heat waffle maker

-Add batter to waffle maker…start in the center so it does not ooze out the edges!

-Cook until the indicator on your waffle maker says it is done

-Add toppings and serve

 

NOTE: Leftover waffles can be stored in an airtight container. They reheat best in a toaster oven or oven. Leftover batter can be stored in an airtight container for about 5 days.

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