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      • Shopping List - Menu 1
      • Warm Spinach Salad
      • Pasta alla Puttanesca
      • Peach and Blueberry Crisp
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      • Shopping List - Menu 2
      • Risotto with Peas
      • Chicken Saltimbocca
      • Tiramisu
    • Menu #3 >
      • Shopping list - Menu 3
      • Broccoli & Squash Soup
      • Salmon en Papillote
      • Creamy Brandied Cherries
    • Menu #4 >
      • Shopping List - Menu 4
      • Salad with Greens and Stawberries
      • Paella
      • Pineapple Coconut Crumble
    • Menu #5 >
      • Shopping List - Menu 5
      • Citrus Avocado Lettuce Salad
      • Shrimp with Feta Cheese and Orzo
      • Pears with Raspberry Sauce
    • Menu #6 >
      • Shopping List - Menu 6
      • Fennel and Orange Salad
      • Moroccan Turkey Stew
      • Doughnuts with Chocolate Glaze
    • Menu #7 >
      • Shopping List - Menu 7
      • Beet, Apple, and Walnut Salad
      • Chicken with Goat Cheese
      • DOUBLE CHOCOLATE SOUFFLE
    • Menu # 8 >
      • Shopping List - Menu 9
      • Green Salad with Roasted Pears and Blue Cheese
      • Orange-Raisin Chicken with Toasted Cashews
      • Nutty Brownies
    • Menu # 9 >
      • Shopping List - Menu 9
      • Green Waldorf Salad
      • Baked Fish with Ripe Olives and Feta
      • Chocolate-Cherry Oatmeal Cookies
    • Menu #10 >
      • Shopping List - Menu 10
      • Squash Mushroom Soup
      • Quinoa Salad
      • Banana Strawberry Frozen Dessert
  • Recipes
    • Salads >
      • Green Salad with Roasted Pears and Blue Cheese
      • Salad with Greens and Stawberries
      • Warm Spinach Salad
      • Fruit and Nut Tabouli
      • Hurricane Salade Niçoise
      • Fennel and Orange Salad
      • Beet, Apple, and Walnut Salad
      • Green Waldorf Salad
    • Vegetables, Legumes, & Potatoes >
      • Les Trois Pommes
      • Pasta Primavera
      • Brandied Winter Squash
      • Roasted Beets with Goat Cheese
      • The Best Sweet Potaoto Wedges
      • Sweet Potato Salad
      • Sweet Potato & Black Bean Burrito
      • Cuban Black Beans
      • Sautéed Tofu with Broccoli in Chili-Orange Sauce
      • Willow's Tuna Cakes
      • Brussels Sprouts
      • Quinoa Primavera
      • Spinach, Mushrooms, and Red Peppers
    • Soup >
      • Squash & Mushroom Soup
      • Corn Chowder
      • Lemony Shrimp & Bean Soup
      • Turkey Mushroom Rice Soup
      • Pear & Carrot Soup
      • Lentil Soup
      • Hearty Vegetable Soup
      • Onion Soup
      • Avocado Cucumber Soup
    • Seafood >
      • Pasta alla Puttanesca
      • Sesame Stir-Fry Shrimp and Spinach
      • A Great Lobster Roll
      • Flavorful Shrimp
      • Fish with Lemon Garlic Sauce
    • Meat & Poultry >
      • Chicken, Apricots, Sweet Potatoes, & Prunes
      • Hurricane Chicken Salad
      • Sweet Potato, Turkey, & Peanut Stew
      • Shepherd's Pie >
        • Shopping List - Shepherds Pie
    • Impossible Quiche
    • Sweets & Breads >
      • Sun-Dried Tomato Cheese Bread
      • Ryan's Cranberry Sauce
      • Chocolate Prune Cake
      • Pear & Custard Dessert
      • Chocolate Yogurt Pavlova
      • Banana-Walnut Souffle >
        • Shopping list - Banana Souffle
      • Powerful Bran Muffins
      • Orange Walnut Torte
      • Nuts - 2 Ways
  • Blog
  • Your Ideas
    • Maureen & the Air Fryer
    • Ohan's Perfect Steak
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    • Sallie's Quinoa Salad
    • Ron & Brenda's Puttanesca on Coucous
    • Julie's Crunchy Cheese Snack
Picture

The Little Black Wonder Bean

5/25/2020

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Black beans are versatile, cheap, tasty, and loaded with many health benefits, a true wonder bean.  You can get a dynamite recipe for Cuban Black Beans by clicking on the picture below.
I love this recipe for lots of reasons, one of which is that the beans for this recipe cost under $1.00 and my husband and I enjoyed them for two dinners.  Since I used dried beans, the soaking time and cooking time in a slow cooker was long, but the preparation time was pretty minimal.  You can make bean dishes more quickly with canned beans and still have tasty, nutritious and economical meals.  
Picture
The nutritional benefits of this bean go on and on - see their article in The World Healthiest Foods.  But the one benefit that I will mention here is that  of their 70% carbohydrate, most is resistant starch.  Why in that important?  It digests very slowly so that it doesn't cause a steep rise in blood sugar and is able to reach the lower part of the intestine where it can feed the good bacteria in our microbiome.  
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       Tricia Gregory,               MA,RD/N

     A dietitian who is a foodie and loves a great dinner party with wonderful food and terrific friends.

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  • Home
    • Diane & Jerry's Socially Distanced Thanksgiving
    • A Gregory Virtual Food Event
    • The Joy of Meals with Friends
    • The "Best Ever" Dinner Party!
    • Structuring the Evening
    • Expeimenting with new recipes
    • Fat Tuscan - Cooking Class
    • A New Style Church Dinner
    • Camp Cooking
    • Sushi Feast
  • The Young Cook
    • Willow >
      • Easy Graham Crust Cheesecake
      • Pesto Bruschetta
    • Ryan - A Talented Cook >
      • Ryan's Menu
      • Sausage and Potatoes, Onions, and Peppers
      • Lemon Bars
    • Veronica
  • Menus
    • Menu #1 >
      • Shopping List - Menu 1
      • Warm Spinach Salad
      • Pasta alla Puttanesca
      • Peach and Blueberry Crisp
    • Menu #2 >
      • Shopping List - Menu 2
      • Risotto with Peas
      • Chicken Saltimbocca
      • Tiramisu
    • Menu #3 >
      • Shopping list - Menu 3
      • Broccoli & Squash Soup
      • Salmon en Papillote
      • Creamy Brandied Cherries
    • Menu #4 >
      • Shopping List - Menu 4
      • Salad with Greens and Stawberries
      • Paella
      • Pineapple Coconut Crumble
    • Menu #5 >
      • Shopping List - Menu 5
      • Citrus Avocado Lettuce Salad
      • Shrimp with Feta Cheese and Orzo
      • Pears with Raspberry Sauce
    • Menu #6 >
      • Shopping List - Menu 6
      • Fennel and Orange Salad
      • Moroccan Turkey Stew
      • Doughnuts with Chocolate Glaze
    • Menu #7 >
      • Shopping List - Menu 7
      • Beet, Apple, and Walnut Salad
      • Chicken with Goat Cheese
      • DOUBLE CHOCOLATE SOUFFLE
    • Menu # 8 >
      • Shopping List - Menu 9
      • Green Salad with Roasted Pears and Blue Cheese
      • Orange-Raisin Chicken with Toasted Cashews
      • Nutty Brownies
    • Menu # 9 >
      • Shopping List - Menu 9
      • Green Waldorf Salad
      • Baked Fish with Ripe Olives and Feta
      • Chocolate-Cherry Oatmeal Cookies
    • Menu #10 >
      • Shopping List - Menu 10
      • Squash Mushroom Soup
      • Quinoa Salad
      • Banana Strawberry Frozen Dessert
  • Recipes
    • Salads >
      • Green Salad with Roasted Pears and Blue Cheese
      • Salad with Greens and Stawberries
      • Warm Spinach Salad
      • Fruit and Nut Tabouli
      • Hurricane Salade Niçoise
      • Fennel and Orange Salad
      • Beet, Apple, and Walnut Salad
      • Green Waldorf Salad
    • Vegetables, Legumes, & Potatoes >
      • Les Trois Pommes
      • Pasta Primavera
      • Brandied Winter Squash
      • Roasted Beets with Goat Cheese
      • The Best Sweet Potaoto Wedges
      • Sweet Potato Salad
      • Sweet Potato & Black Bean Burrito
      • Cuban Black Beans
      • Sautéed Tofu with Broccoli in Chili-Orange Sauce
      • Willow's Tuna Cakes
      • Brussels Sprouts
      • Quinoa Primavera
      • Spinach, Mushrooms, and Red Peppers
    • Soup >
      • Squash & Mushroom Soup
      • Corn Chowder
      • Lemony Shrimp & Bean Soup
      • Turkey Mushroom Rice Soup
      • Pear & Carrot Soup
      • Lentil Soup
      • Hearty Vegetable Soup
      • Onion Soup
      • Avocado Cucumber Soup
    • Seafood >
      • Pasta alla Puttanesca
      • Sesame Stir-Fry Shrimp and Spinach
      • A Great Lobster Roll
      • Flavorful Shrimp
      • Fish with Lemon Garlic Sauce
    • Meat & Poultry >
      • Chicken, Apricots, Sweet Potatoes, & Prunes
      • Hurricane Chicken Salad
      • Sweet Potato, Turkey, & Peanut Stew
      • Shepherd's Pie >
        • Shopping List - Shepherds Pie
    • Impossible Quiche
    • Sweets & Breads >
      • Sun-Dried Tomato Cheese Bread
      • Ryan's Cranberry Sauce
      • Chocolate Prune Cake
      • Pear & Custard Dessert
      • Chocolate Yogurt Pavlova
      • Banana-Walnut Souffle >
        • Shopping list - Banana Souffle
      • Powerful Bran Muffins
      • Orange Walnut Torte
      • Nuts - 2 Ways
  • Blog
  • Your Ideas
    • Maureen & the Air Fryer
    • Ohan's Perfect Steak
    • Myra's Soups
    • Ron's Sweet Potato
    • Sallie's Quinoa Salad
    • Ron & Brenda's Puttanesca on Coucous
    • Julie's Crunchy Cheese Snack