I resolve to . . . .

Happy New Year!

I look forward to each new year. Even though today is just really another day, for me, it's a clean slate waiting for a new chapter to be written. Do you make resolutions for the new year? I start thinking about my resolutions right after Thanksgiving and fine-tune them during the holidays. This year, I resolve to focus on healthy, budget-friendly menus and teach my son how to cook and bake.

Lately, there's been a lot of emphasis on improving our diets and eating in a more nutritious, healthy manner. Many of the old recipes have been improved on - the amount of fat and calories have been reduced and vegetables have been cleverly concealed within the dish, increasing the nutritional value.


You've probably noticed a surge in the use of black beans in recipes. They've always been a popular ingredient in Latin, Creole, and Cajun cooking, but black beans have found their way into other cuisines, as well. What makes the black bean so popular in today's cooking? Black beans are an excellent source of protein-plus-fiber and this combination provides a level not found in most of the other food groups. Protein is essential for all growth, maintenance, and repair of the body's cells. Without adequate amounts of protein, the human body doesn't function properly. Black beans are completely sodium-free which helps you stay within the recommended amounts of sodium intake. Recent studies have also shown that black beans provide special support to our digestive process, particularly in the colon and also aid in blood sugar regulation, as well as providing cardiovascular benefits. If there is a negative about black beans it would be that they are high in calories. A half cup of black beans has about 140 calories in it. You'll want to keep that in mind when using black beans, but I think the other benefits far outweigh the calories in black beans.

In addition to the outstanding health benefits, black beans are also very economical. I picked some up on my most recent trip to the grocery store and checked the pricing of both canned and dry black beans. A 15 ounce (about 1 cup) can of black beans was 68¢ and a 16 oz. bag of dried beans was $1.28. I bought a bag of the dried beans and cooked the entire package when I got home. Once the beans were cooked, I had 3 1/2 cups of black beans which I froze in 1 cup packages for later use. A can of black beans is really inexpensive, but I figure why not save even more? Buying the dried beans and cooking them at home brought the price to 2¢ per ounce versus 4¢ per ounce of the canned beans.

The brownie recipe calls for instant coffee - something not many keep on hand. But, if you make a lot of recipes with chocolate, you may want to consider buying a small jar of instant coffee (it's not very expensive) and keep it on hand because it's one ingredient that really enhances chocolate in almost any recipe. To keep it fresh, store it in the freezer between uses. If you don't have instant coffee, you can substitute brewed coffee:  for every 1 tsp. of instant coffee crystals, substitute 1/2 cup brewed coffee and reduce other liquids in the recipe accordingly. For the recipe below, reduce the oil to 1/4 cup and the black beans to 2/3 cup.

Black Bean Brownies

This recipe comes from Food Network chef, Melissa d'Arabian. The brownies are fudgy, moist, and full of chocolate. Your family and friends will never know they're also good for them, if you don't tell them about the black beans! And it doesn't get any easier than mixing them up in a blender.

Serves:  12 brownies

3/4 cup cooked black beans

1/2 cup vegetable or olive oil

2 eggs

1/4 cup cocoa powder

2/3 cup sugar

1 tsp. instant coffee

1 tsp. vanilla

1/2 cup chocolate chips, divided

1/3 cup flour

1/2 tsp. baking powder

1/2 tsp. salt

1/4 cup powdered (confectioners) sugar for dusting, if you like

 Preheat oven to 350. Grease a 9 x 9 square baking pan. In a blender or food processor, puree the beans with the oil until smooth. Again, in the blender or food processor, add the eggs, cocoa powder, sugar, instant coffee, and the vanilla. Melt 1/4 cup of chocolate chips and add to the mixture. Blend on medium-high (or low on the food processor) until blended.

 In a small bowl, whisk together the flour, baking powder, and salt. Add to the blender or food processor and pulse just until incorporated. Stir in the remaining chocolate chips. Pour into the prepared pan and bake until the surface looks somewhat matte around the edges, but still shiny in the middle, about 20 minutes.

 Let the brownies cool for at least 15 minutes before cutting and removing from the pan. Dust with confectioners sugar before serving.

Huevos Rancheros

This recipe also comes from Melissa d'Arabian. I love the individual servings! They're great for portion control and they make a beautiful presentation. If you're looking for a super-easy breakfast or brunch recipe, look no further.

Serves:  8 individual egg cups or 4 servings of 2 each

8 (5-inch) flour tortillas

3 tbsp. butter, melted

Salt and Pepper

1 cup salsa, divided

3/4 cup cooked black beans

8 eggs

1/2 cup pepper jack cheese, shredded

1/2 cup sour cream

Preheat oven to 400°. Trim off the outer edge of each tortilla. Brush both sides of each tortilla lightly with melted butter and sprinkle with salt. Press the tortilla into the muffin cups, forming a cup.

In a bowl, mix half the salsa with the black beans and season with salt and pepper. Taste and adjust seasoning, if necessary. Spoon a heaping tablespoon of the salsa mixture into each cup. Crack an egg into each of the individual cups. Bake until barely set, about 8 minutes. Top with cheese, cover with aluminum foil, and bake for another 6-7 minutes.

To serve, remove the egg cups with a small offset spatula or knife and spoon sour cream and the remaining salsa on top of the eggs.

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Heathly and a money-saver:  water!

Did you know, by drinking water and staying hydrated, you feel healthier and are less likely to get sick? This year I also resolve to drink more water.

Encourage your kids (and you, too!) to drink a full serving of milk at each meal, but then drink water whenever they're thirsty throughout the day instead of drinking juice or pop. Keep a pitcher of water in the fridge so it's always nice and cold!







These recipes are linked with love to: