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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!

"How to make Black Bean Killer Nachos" Video, from my 6-3-4 Food Box

Sheryl McGlochlin - Wednesday, April 11, 2012

Black Bean Enchiladas

Sheryl McGlochlin - Tuesday, November 29, 2011
Ingredients:

* 1 cup of cooked black beans
* 3 tablespoons garlic powder
* 1 cup of chopped black olives
* 1 cup of chopped green olives (use the salad kind, they don't have anything stuffed in them)
* 1 dozen white corn tortillas
* ½ cup warm vegetable oil
* 1 small can of whole green chilies, cut into ½ strips
* 2 lb Monterrey jack cheese cut 8 oz. into ½ inch thick x 2-3 inch strips, divided, reserve
* 2 cups Chili Verde Sauce
* 1 cup Monterrey jack cheese, reserved, shredded


Mix beans, garlic, olives. Set aside. In a small saucepan over low heat, warm the oil. Dip tortilla into oil quickly drain onto paper towel covered plate. Place tablespoon of the bean mixture in the center of the tortilla. Add strip of chili and cheese. Roll up and repeat the process. Assemble the Enchiladas in a 9” x 13” inch baking pan and pour a little of the Verde Sauce to cover the bottom of the dish. Pour remaining Chile Verde Sauce over the enchiladas and top with cheese. Bake at 350 degrees for 30 minutes. Serves 6

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 - Black Bean 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 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 BEAN SOUP

2 c. cooked black beans
1 cup chicken broth
1 can (4 ounces) chopped green chilies
1 tablespoon dried onion or some fresh onion
1 bay leaf
1/2 teaspoon dried lemon peel

Puree the black beans in a blender using some bean juice. Pour into a large saucepan. Add remaining ingredients and stir. Bring to boil. Cover; reduce heat. Simmer 15 minutes, stirring occasionally. Remove bay leaf before serving. Serves 3-4.

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 - 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.

Why eat fiber and different types of fiber

Sheryl McGlochlin - Saturday, July 23, 2011

Fiber is the indigestible part of carbohydrates found mostly in plants. Recent research reveals that there are many forms of fiber, each with a unique effect on nutrition and health. Two important categories are soluble and insoluble fiber.

Soluble fiber partly dissolves in water, creating a gel-like substance that helps lower cholesterol. Sources of soluble fiber include oats, barley, rye, dried beans, oranges, and apples.

Insoluble fiber remains more intact as it passes through the digestive system. That makes insoluble fiber especially helpful in preventing or easing constipation. Insoluble fiber may also help with weight loss, by making meals seem more filling without adding calories. Sources of insoluble fiber include wheat, brown rice, celery, carrots, nuts, and seeds.

Foods can contain both soluble and insoluble fiber.

Fiber can also be distinguished on the basis of its source. Research suggests that cereal fibers have an edge in aiding digestion, as well as proving beneficial in protecting against coronary artery disease, type 2 diabetes, and metabolic syndrome.

“Cereal grains are typically higher in total fiber than fruits and vegetables, so that may explain why they stand out in research studies,” Slavin says. Cereal fiber comes from oats, wheat, barley, and other grains.

 

Mix and Match Fibers

Certain sources of fiber may be especially helpful for treating particular conditions. If your goal is to lower blood cholesterol levels, for instance, Slavin recommends helping yourself to lots of oats, barley, and beans, which are rich in soluble fiber. To boost levels of the friendly bacteria that inhabit the intestines and help digest food, she recommends wheat, onions, artichokes, and chicory. These foods are loaded with fructo-oligosaccharides, components in some forms of fiber that encourage the growth of these helpful bacteria.

Before we start worrying about which fibers to choose, most of us would do well to choose any form of fiber. Surveys show that the average American consumes only half the fiber needed for optimal health, including a healthy digestive system. Experts agree, the best way to keep digestion on track is to increase consumption of fiber in all its many forms. Eat a varied diet that includes whole grains, fruits, vegetables, nuts, seeds, and legumes.

How to Make a Black Bean Salsa : Health Benefits of Black Beans

Sheryl McGlochlin - Wednesday, April 06, 2011

How to Make a Black Bean Salsa : When to Serve Black Bean Salsa

Sheryl McGlochlin - Wednesday, April 06, 2011

How to Make a Black Bean Salsa : All About Pressure Cookers

Sheryl McGlochlin - Wednesday, April 06, 2011

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