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The following are tips on how to get back to basics, eat healthier and save yourself a lot of time and money!

Crockpot Nachos

Sheryl McGlochlin - Tuesday, November 29, 2011
Prep Time: 3 Minutes
Cook Time: 4 Hours

Ingredients List

4-5 Frozen Chicken Breasts
1 Can Drained Black Beans
1 Can Drained Canned Whole Kernel Corn
1 (15oz) Jar of Salsa (recommend medium)
1 (8oz) Package of Cream Cheese

Cooking Directions

1. Take 4-5 frozen, yes, frozen, boneless chicken breasts put into crock pot
2. Add corn, black beans and jar of salsa. dump it right on top of chicken
3. Cover and cook in crock pot on hight for 4-5 hours or until chicken forks apart.
4. Add 1 package of cream cheese (just throw it on top) and let sit for about 1/2 hour.


When I make this I will fork apart all of the chicken before I add the cream cheese. You can serve this right our of the crock pot or you can put it with tortillas or chips. I usually make sticky rice and serve it over the top. Enjoy!!

Black Beans and Rice

Sheryl McGlochlin - Wednesday, November 23, 2011
(6 minutes of YOUR time, not cooking time).

1-minute chore: (I do this chore first thing in the morning by 9 am OR before I go to bed at night.

2 c. raw, uncooked black beans (rinse them off in water using a strainer)
8 c. water

Put in a slow cooker (crock pot)
Plug it in, turn on LOW, put the lid on and cook for approx. 8 hours.

 

5-minute chore:


Turn slow cooker off and unplug it.
Using a strainer, separate the cooked beans and bean juice - save BOTH in separate containers.
Refrigerate both the juice and beans until you are ready to use.
If you need some extra bean juice later, you'll have it available.
Bean juice is high in nutrients so water it down and feed your plants if you don’t use it yourself.


Your raw, uncooked beans will now be approx. 6 cups of cooked beans. Put them in 8 - 12 oz. containers and either freeze if you aren't going to use them for a few weeks OR put them in the fridge if you will be using them within 3 - 4 days.
If you freeze them, be sure and mark what they are so you'll remember.

Now proceed with this recipe, which will only take a few minutes to assemble:

Black Beans and Rice

2 c. cooked black beans
1 (8 oz.) can Salsa
1 cup uncooked Rice
1 (12 oz.) can Corn
1 (8 oz.) can Tomato Juice
1/2 tsp Cumin
1/2 tsp Oregano
1/2 tsp Salt
1 cup grated Cheese (optional)
1/4 cup Water

Drain beans and corn. Combine all ingredients in a bowl (except the cheese). Pour into a 9 x 9 baking dish. Top with grated cheese. Cover and bake at 375 for 1 hour and 15 minutes. Confirm that rice is tender before removing from oven. Tasty rolled in a warm tortilla garnished with sour cream, guacamole, lettuce, etc.

It may be served cold as a salad.

6 minute Meal - Sheryl’s Favorite Killer Nachos

Sheryl McGlochlin - Wednesday, November 23, 2011
(This is 6 minutes of YOUR time, not cooking time).

1-minute chore: (I do this chore first thing in the morning by 9 am OR before I go to bed at night.

2 c. raw, uncooked black beans (rinse them off in water using a strainer)
8 c. water

Put in a slow cooker (crock pot)
Plug it in, turn on LOW, put the lid on and cook for approx. 8 hours.

5-minute chore:

Turn slow cooker off and unplug it.
Using a strainer, separate the cooked beans and bean juice - save BOTH in separate containers.
Refrigerate both the juice and beans until you are ready to use.
If you need some extra bean juice later, you'll have it available.
Bean juice is high in nutrients so water it down and feed your plants if you don’t use it yourself.

Your raw, uncooked beans will now be approx. 6 cups of cooked beans. Put them in 8 - 12 oz. containers and either freeze if you aren't going to use them for a few weeks OR put them in the fridge if you will be using them within 3 - 4 days.
If you freeze them, be sure and mark what they are so you'll remember.

Now proceed with this recipe, which will only take a few minutes to assemble:

Sheryl’s Favorite Killer Nachos

In a bowl, combine:
1 c. cooked black beans
1/2 c. Pace Picante Sauce or any favorite salsa
1 can of corn OR 1 c. frozen corn

Blend altogether
In another bowl, combine:
White or yellow Corn Tortilla chips
Eat like a dip
OR put chips on the plate and put black bean mixture on top of chips

NOTE: If using frozen corn, don’t cook since they thaw out quickly.

6 minute Meal - Crock Pot Nachos

Sheryl McGlochlin - Wednesday, November 23, 2011
(6 minutes of YOUR time, not cooking time).

1-minute chore: (I do this chore first thing in the morning by 9 am OR before I go to bed at night.

2 c. raw, uncooked black or pinto beans (rinse them off in water using a strainer)
8 c. water

Put in a slow cooker (crock pot)
Plug it in, turn on LOW, put the lid on and cook for approx. 8 hours.


5-minute chore:

Turn slow cooker off and unplug it.
Using a strainer, separate the cooked beans and bean juice - save BOTH in separate containers.
NOTE: Don’t worry about saving PINTO BEAN water

Refrigerate both the juice and beans until you are ready to use.
If you need some extra bean juice later, you'll have it available.
Bean juice is high in nutrients so water it down and feed your plants if you don’t use it yourself.


Your raw, uncooked beans will now be approx. 6 cups of cooked beans. Put them in 8 - 12 oz. containers and either freeze if you aren't going to use them for a few weeks OR put them in the fridge if you will be using them within 3 - 4 days.
If you freeze them, be sure and mark what they are so you'll remember.

Now proceed with this recipe, which will only take a few minutes to assemble:

Crock Pot Nachos

2 – 3 frozen boneless chicken breasts
1 c. Black or Pinto Beans
1 Can Drained Canned Whole Kernel Corn
1 (15oz) Jar of Salsa
1 (8oz) Package of Cream Cheese

Cooking Directions

1. Take the frozen, yes, frozen, boneless chicken breasts put into the slow cooker
2. Add corn, black beans and jar of salsa. dump it right on top of chicken
3. Cover and cook in slow cooker on HIGH for 4-5 hours or until chicken forks apart.
4. Add 1 package of cream cheese (just throw it on top) and let sit for about 1/2 hour.

When I make this dish, I will fork apart all of the chicken before I add the cream cheese. You can serve this right out of the slow cooker or you can put it with tortillas or chips. I usually make sticky rice and serve it over the top. Enjoy!!

6 minute Meal - Lentil Soup

Sheryl McGlochlin - Wednesday, November 23, 2011
(6 minutes of YOUR time, not cooking time).

1-minute chore: (I do this chore first thing in the morning by 9 am OR before I go to bed at night.

2 c. raw, uncooked black or pinto beans (rinse them off in water using a strainer)
8 c. water

Put in a slow cooker (crock pot)
Plug it in, turn on LOW, put the lid on and cook for approx. 8 hours.

5-minute chore:

Add to the cooked Black beans and juice (don’t take anything out of the hot slow cooker)

Lentil Soup

2 c. uncooked lentils, rinsed
2 c. celery, cut in small pieces
2 tbsp. dry onion flakes
1 tbsp. DASH
1 tsp. sea salt
1 tsp. black pepper
2 tsp. cayenne pepper
1/2 c. uncooked pearl barley
2 c. beef stock (optional)

Continue to cook for 2 more hours, then serve!

I made this delicious soup for a bunch of my snowshoeing friends. As we all came off the trail from snowshoeing for a few hours, I pulled my Slow Cooker out of my Jeep, unburied it from the box and newspapers that I had used to insulate it while we were on the mountain. It was still piping hot! About 20 people devoured this soup in just minutes and it didn't take me much time to make it!

6 minute Meal - Mexican 3 Bean Salad

Sheryl McGlochlin - Wednesday, November 23, 2011
(6 minutes of YOUR time, not cooking time).

Cook these 3 beans every 8 hours or so, OR have more than one slow cooker going at the same time. Do the same one-minute chore for each bean.


For each bean, do this 1-minute chore: (I do this chore first thing in the morning by 9 am OR before I go to bed at night.

2 c. raw, uncooked beans (rinse them off in water using a strainer)
8 c. water

Put in a slow cooker (crock pot)
Plug it in, turn on LOW, put the lid on and cook for approx. 8 hours.



For each bean, do is 5-minute chore:

Turn slow cooker off and unplug it.
Using a strainer, separate the cooked beans and bean juice - save BOTH in separate containers.
NOTE: Don’t worry about saving PINTO or KIDNEY BEAN water

Refrigerate both the juice and beans until you are ready to use.
If you need some extra bean juice later, you'll have it available.
Bean juice is high in nutrients so water it down and feed your plants if you don’t use it yourself.


Your raw, uncooked beans will now be approx. 6 cups of cooked beans. Put them in 8 - 12 oz. containers and either freeze if you aren't going to use them for a few weeks OR put them in the fridge if you will be using them within 3 - 4 days.
If you freeze them, be sure and mark what they are so you'll remember.

Now proceed with this recipe, which will only take a few minutes to assemble:



MEXICAN THREE BEAN SALAD


1-3/4 cups cooked black beans
1-3/4 cups cooked red kidney beans
1-3/4 cups cooked pinto beans
1 cup picante sauce
2 tablespoons dried onion
1 can (15-1/4 ounces) whole corn, drained
Dried cilantro

Mix together beans, picante sauce, onion, and corn. Sprinkle cilantro on top. Chill before serving.

Serves 6 to 8 for a main dish; 8 to 12 for a side dish.

Tuscan Bean Soup

Sheryl McGlochlin - Wednesday, November 23, 2011
Heat 2 Tbsp olive oil in a large soup pot.
Stir fry with the oil:

1 yellow onion, chopped
2 tsp minced garlic

Add:
2 cup diced celery
1/4 cup diced carrots

Add:
2 cups cooked Great Northern Beans
8 cups chicken broth
1 can (4.5 oz) diced green chilies
3 Tbsp chopped fresh parsley
2 Tbsp chopped fresh rosemary
pepper to taste

Cover and Simmer 1 hour

Add, stir and serve:
6 oz fresh baby spinach leaves, cleaned and stemmed
2 cup red bell pepper, diced

Garnish with toasted Italian bread slices and freshly grated Parmesan cheese.
Serves 8.

Benefits of Eating Beans and Whole Grains

Sheryl McGlochlin - Wednesday, November 16, 2011

Beans are considered a Super Food for the amount of nutrients, such as dietary fiber, iron, zinc, and folate, contained within the bean.

Beans also count as a food found in both the vegetable and the meat/bean food groups.

Did you know the USDA My Pyramid food guide recommends eating several cups of beans each week?

The Food $enseNutrition Program in Salt Lake County offers many ideas of ways to increase your consumption of beans.

 

CLICK HERE to learn more about Beans and why they are so good for you

 

CLICK HERE to learn more about Whole grains and why they are so good for you!

More about the benefits of eating beans and peas

Sheryl McGlochlin - Wednesday, November 16, 2011
Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are available in dry, canned, and frozen forms. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Therefore, they are considered part of the Protein Foods Group. Many people consider beans and peas as vegetarian alternatives for meat. However, they are also considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium. These nutrients, which are often low in the diet of many Americans, are also found in other vegetables.

Because of their high nutrient content, consuming beans and peas is recommended for everyone, including people who also eat meat, poultry, and fish regularly. The USDA Food Patterns classify beans and peas as a subgroup of the Vegetable Group. The USDA Food Patterns also indicate that beans and peas may be counted as part of the Protein Foods Group. Individuals can count beans and peas as either a vegetable or a protein food.

Click here for more info on beans

Get Acquainted with Anitra Kerr

Sheryl McGlochlin - Thursday, November 10, 2011

If you are serious about eating more whole grains and legumes in your life, you need to get better acquainted with her, watch her videos and check out her website.

Website:  SimplyLivingSmart.com

She is a good friend, a neighbor and mentor of mine.

 

 


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