“Recipe in a Bag”: THRIVE!’s Meat Alternative Program
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The COVID-19 crisis has wreaked havoc in all our lives. If there’s an upside to all this, it’s the fact that Americans are adaptable, persevering and tough. Yet deeply caring. Neighbor to neighbor, community to community, we help each other out.
One key problem has been the rising cost of meat and other proteins. THRIVE! is addressing the crisis head on by promoting one of our major goals: improving the health of southern Lorain County residents through nutrition. |
THRIVE! began a Meat Alternative Program in June 2020 to help local residents learn the benefits of meat substitutes that are cheaper and more nutritious. Did you know that beans and lentils, nuts and nut butters, mushrooms, eggs and cottage cheese have a solid protein content? Well, now you do.
THRIVE! has been providing “Recipes in a Bag” to local food pantries that contain recipe sheets, nutrition information and all the ingredients for the recipes. But we’re sharing those recipes here and on our social media so that everyone can enjoy them!
We started our program with beans. Below, you’ll find two easy, delicious recipes for a Tomatoes, Corn and Bean Salad and the classic Three Bean Salad loved by generations of Americans. We also include information on how to “de-gas” beans (thank you!) and how to prepare dried beans.
THRIVE! has been providing “Recipes in a Bag” to local food pantries that contain recipe sheets, nutrition information and all the ingredients for the recipes. But we’re sharing those recipes here and on our social media so that everyone can enjoy them!
We started our program with beans. Below, you’ll find two easy, delicious recipes for a Tomatoes, Corn and Bean Salad and the classic Three Bean Salad loved by generations of Americans. We also include information on how to “de-gas” beans (thank you!) and how to prepare dried beans.
“Beans, Beans …” Really Good for the Heart!
by Libby Showalter, MS, RD, LD
Beans are versatile and can be used in any meal. High in protein, iron, and zinc, they are a low-cost substitute for meat, fish or poultry. Beans are also loaded with nutrients that typically come from vegetables, including fiber, folate and potassium. People who eat beans on a regular basis have been found to be slimmer with a lower incidence of heart disease, cancer and diabetes.
The U.S. Dietary Guidelines for Americans recommend eating about 3 cups of beans per week, which is about ½ cup of beans each day.
THRIVE! has created flavor-rich recipes with beans and has distributed its “Recipe in a Bag” with the recipe and all ingredients to make the recipes at local food pantries, starting with St. Patrick’s Helping Hands on June 20 and 23. The first recipe was a zesty Tomato, Corn and Bean Salad created by THRIVE! and YMCA dietitian Libby Showalter, MS, RD, LD.
The second Recipe in a Bag was the classic Three Bean Salad, distributed at Well-Help Food Pantry during the week of July 27. (See both recipes, below.)
THRIVE! will continue its Meat Alternative Program using protein-rich eggs in September at local food pantries. Stay tuned!
The U.S. Dietary Guidelines for Americans recommend eating about 3 cups of beans per week, which is about ½ cup of beans each day.
THRIVE! has created flavor-rich recipes with beans and has distributed its “Recipe in a Bag” with the recipe and all ingredients to make the recipes at local food pantries, starting with St. Patrick’s Helping Hands on June 20 and 23. The first recipe was a zesty Tomato, Corn and Bean Salad created by THRIVE! and YMCA dietitian Libby Showalter, MS, RD, LD.
The second Recipe in a Bag was the classic Three Bean Salad, distributed at Well-Help Food Pantry during the week of July 27. (See both recipes, below.)
THRIVE! will continue its Meat Alternative Program using protein-rich eggs in September at local food pantries. Stay tuned!
If you had an opportunity to try one of THRIVE!’s Recipes in a Bag, won’t you please let us know how it worked out for you? You can email us at thriveloraincounty@gmail.com. By emailing us, we will know that you appreciate our efforts and we’ll be encouraged to prepare more Recipes in a Bag for you! Thank you!
Tomatoes, Corn and Bean Salad
Ingredients
3 tomatoes, seeded and chopped
or 1 can (14.5 oz) diced tomatoes (drained)
1 medium onion, chopped
1 bell pepper, chopped
1 cup corn (fresh, lightly steamed) or frozen corn (drained)
or 1 (15-ounce) can of corn (drained and rinsed)
1 (15-ounce) can black beans (drained and rinsed)
▪You can also use dried beans (see below)
½ cup Italian salad dressing
salt and pepper, to taste
⅛ teaspoon cayenne pepper (optional)
2 Tablespoons fresh cilantro, chopped (optional)
Directions
In a large bowl, combine the tomatoes, onion, bell pepper, corn, and beans. Pour the salad dressing over and gently stir to combine. Add salt and pepper to taste, and chill for at least 30 minutes.
Versions of this recipe have been passed down from previous generations. Vegetables and spices can be substituted, and it still tastes great! Serve as a salad, combine with pasta or, as an appetizer, with a side of chips.
How to prepare the dried beans for this recipe:
3 tomatoes, seeded and chopped
or 1 can (14.5 oz) diced tomatoes (drained)
1 medium onion, chopped
1 bell pepper, chopped
1 cup corn (fresh, lightly steamed) or frozen corn (drained)
or 1 (15-ounce) can of corn (drained and rinsed)
1 (15-ounce) can black beans (drained and rinsed)
▪You can also use dried beans (see below)
½ cup Italian salad dressing
salt and pepper, to taste
⅛ teaspoon cayenne pepper (optional)
2 Tablespoons fresh cilantro, chopped (optional)
Directions
In a large bowl, combine the tomatoes, onion, bell pepper, corn, and beans. Pour the salad dressing over and gently stir to combine. Add salt and pepper to taste, and chill for at least 30 minutes.
Versions of this recipe have been passed down from previous generations. Vegetables and spices can be substituted, and it still tastes great! Serve as a salad, combine with pasta or, as an appetizer, with a side of chips.
How to prepare the dried beans for this recipe:
- Add ¾ cup dried black beans to a colander. Remove and discard any debris. Thoroughly rinse beans.
- Transfer the beans to a large pot and add 4 cups of water.
- Bring to a rapid boil and boil for 2 minutes.
- Remove from heat. Cover and let stand for 1 hour. Gently drain and rinse beans twice.
Three Bean Salad
Serves 4 to 8
1 (15-ounce) can of green beans, rinsed and drained
1 (15-ounce) can of chickpeas or cannellini beans, rinsed and drained
1 (15-ounce) can of kidney beans, rinsed and drained
1 onion, sliced into thin rings
1 cup Italian dressing
1 cup fresh, flat-leaf parsley, finely chopped (optional)
1 teaspoon freshly chopped rosemary (optional)
Soak the onion in a small bowl of water first to take the edge off of it.
In a large bowl, mix together the green beans, chickpeas or cannellini beans, kidney beans, onion and Italian dressing. Let set in refrigerator for several hours and serve.
How to prepare the dried beans for this recipe:
1 (15-ounce) can of green beans, rinsed and drained
1 (15-ounce) can of chickpeas or cannellini beans, rinsed and drained
1 (15-ounce) can of kidney beans, rinsed and drained
1 onion, sliced into thin rings
1 cup Italian dressing
1 cup fresh, flat-leaf parsley, finely chopped (optional)
1 teaspoon freshly chopped rosemary (optional)
Soak the onion in a small bowl of water first to take the edge off of it.
In a large bowl, mix together the green beans, chickpeas or cannellini beans, kidney beans, onion and Italian dressing. Let set in refrigerator for several hours and serve.
How to prepare the dried beans for this recipe:
- Add ¾ cup dried chickpeas or kidney beans to a colander. Remove and discard any debris. Thoroughly rinse beans.
- Transfer the beans to a large pot and add 4 cups of water.
- Bring to a rapid boil and boil for 2 minutes.
- Remove from heat. Cover and let stand for 1 hour. Gently drain and rinse beans twice.
How to De-Gas Beans
1. Slow down and chew food more slowly. If you eat (or drink) too quickly, you might swallow too much air. Enzymes in your saliva, along with thoroughly chewing beans, help to break down the gas-causing compounds.
2. Soak and rinse beans twice. If using dried beans, soak in water for several hours. Drain the beans in a colander and rinse well with water. Add beans back to a pot cand cover with fresh water. Soak beans again for a few more hours. Drain and rinse beans and then return beans to the pot, covered with water, and start cooking process.
3. Drain and rinse canned beans in a colander before using them. This reduces compounds that cause gas and also reduces sodium.
4. Try an over-the-counter product like Beano. It contains an enzyme that helps to break down gas-causing compounds
5. Eating beans on a regular basis can help reduce gas because your gut bacteria change to help with digestion.
2. Soak and rinse beans twice. If using dried beans, soak in water for several hours. Drain the beans in a colander and rinse well with water. Add beans back to a pot cand cover with fresh water. Soak beans again for a few more hours. Drain and rinse beans and then return beans to the pot, covered with water, and start cooking process.
3. Drain and rinse canned beans in a colander before using them. This reduces compounds that cause gas and also reduces sodium.
4. Try an over-the-counter product like Beano. It contains an enzyme that helps to break down gas-causing compounds
5. Eating beans on a regular basis can help reduce gas because your gut bacteria change to help with digestion.
