Gluten-Free, Low-Glycemic Foods This is the first Cook-Book of its kind! Every Recipe is Completely Gluten-Free, Sugar-Free (except fruit), Digestion-Friendly, Allergy-Friendly and Low Glycemic with Meat, Poultry, Fish meals and Tree-Nut-Free, Dairy-Free, Vegan and Vegetarian Options for most recipes.

Cooking Navy Beans

Cooking With Beans – 5 Frugal

If you have a family budget worked out, you know how hard it is to stick to it without having some real concrete plans and strategies to stretch your money as far as it will go. Usually, the first area we can squeeze a few extra dollars out of our wallets is on groceries. I’d like to introduce you to your new partner in your frugal endeavor, the black bean.

If you find yourself wandering aimlessly through the aisles of your grocery store, looking for something to make for dinner that won’t break your budget, take a detour over to the black bean display and check out the price. Considering that black beans are loaded with nutrients like protein, iron, calcium, and potassium, and they are high in fiber, and low in fat and sugar, they really offer a lot of bang for your buck. It’s obvious that black beans should be a staple in every household, frugal or not. So, let’s think up a few simple meals to create with your new best friend… the black bean.

1) Black Bean Cottage Cheese Salad

A simple but delicious use for black beans is turning it into a creamy salad. Put a 1 scoop of cottage cheese in a serving bowl, and sprinkle a little salt and freshly ground black pepper on top. Then top with some drained and rinsed canned black beans, about 1/2 cup. Add a bit of chopped celery to the mix and you have a great, crunchy, creamy lunch, packed with protein, calcium, iron and fiber.

2) Bountiful Bean Salad

You’ll be choosing your favorite canned beans for this salad, keeping in mind color and texture; favorites like black beans, butter beans, navy beans, kidney beans, waxed beans, and whatever else you like. Drain and rinse all the beans and put them in a large serving bowl. To the beans, add some sweet onion, or green onion including the tops, chopped celery, freshly chopped parsley, maybe some fresh rosemary, or whatever herb you like, and top it all with a little shake or two of a very good vinaigrette salad dressing, I use Paul Newman’s Own Balsamic Vinaigrette. You’ve got yourself a kid-friendly and nutritious salad.

3) Use-It-Up Black Bean Burrito

If you have a few staples in your pantry you can whip up this simple burrito. You’ll need a flour or corn tortilla, either heated or not, that’s up to you. Drain and rinse your black beans, then start building your burrito however you want. I add black beans, some diced tomatoes, a little onion, lots of shredded cheddar cheese, a little sour cream, leftover rice, some chopped up pieces of chicken from last night, and whatever else I have to use up. Depending on how I feel that day, I go a little heavier on the black beans and lighter on the other stuff. Get your salsa or taco sauce ready and enjoy.

4) Simple Four Bean Soup

What you’ll need for the beans is 1 can each, black beans, garbanzo beans, butter beans, and navy beans (although you may substitute your favorite beans for any of those). Drain each can and set aside. Into a large pot, pour 2 tablespoons of olive oil or vegetable oil, add 1 cup finely chopped celery and 1 cup of diced onion. Cook on medium low until celery is just tender. Next add 1 clove of garlic, either minced, crushed, or grated, and let cook for just one minute. Then throw all your beans into the pot. Add 1 small can of fire roasted diced tomatoes and 1 small can chicken broth. Simmer nice and slow for approximately 20 to 25 minutes. It’s done!

5) 30 Second Black Beans with Taco Seasoning

Try it and I guarantee you’ll be wondering why you haven’t thought of this before. My daughter was the person who “invented” this recipe in our family, and now we’re all sold on it. Simply drain and rinse a can of black beans. If you have those little packets of taco sauce laying around, leftovers from carry-out, just squeeze a few in your black beans, give it a toss, and you have an incredibly delicious side dish that is sure to please. You’ll have to try this one to believe it. You might want to try some hot salsa instead of the taco sauce, but use only a little, just enough to flavor the beans. (Throw some shredded cheddar on top and you’re set.)

There are countless ways to enjoy our new friend, the black bean. You will easily be able to take the five ideas I’ve listed here and add your own personal flair to create black bean dishes to suit any taste, even your family’s most finicky eater.

About the Author

Nicole Dean is the mostly-sane mom behind
ShowMomtheMoney.com
- a fun and informative website to help moms achieve success working from home. She invites you to learn more ways to save money in her.
Frugal Moms
section. Be sure to sign up for her free tutorial for work at home moms.

What to do with leftover cooked ham?

I made a lovely smoked ham and still have quite a bit left over.
We had it with mashed potatoes and veggies, on sandwiches, I also made a navy bean ham soup…I have wrapped and frozen some slices..what can I make with the rest ?? Any ideas* Thanks for your input~

BAKED DENVER SANDWICH
Serves 4, can be halved or doubled
Prep time: 20 min.
Baking time: 35-45 min
Oven temp: 375*

8 slices buttered bread
1/4 c Cheddar cheese, shredded
1 c ham, ground in food processor
1/4 c chopped bell pepper
1 Tbsp green onion, chopped
3 eggs, lightly beaten
2 c milk
1/2 tsp salt
Dash cayenne pepper or hot sauce

Trim crusts from the bread. Arrange 4 slices, buttered side down, in a 8 or 9″ square pan (use a 9×13″ pan if you are dob ling the recipe). Sprinkle with ham, cheese, bell pepper and onion. Top with remaining slices of bread, buttered side up.

In a small bowl, combine the eggs and milk with the salt and pepper. Pour over the sandwiches in the pan. Use a pancake turner to press down each sandwich.

Bake at once OR cover and refrigerate for up to 8 hours. Bake, uncovered, at 375* for 35-45 min., until egg mixture has set and the sandwiches feel warm to the touch.

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Beans: $13.96 Earthy, elegant, affordable and nourishing, the healthful legume gets star billing in this comprehensive bean cookbook. More than 200 delectable recipes--gathered from Green's travels and from famous chefs and restaurants--are accompanied by essential information on bean varieties, and cooking methods. Two-color illustrations and charts accompany an international array of recipes for appetizers, soups, salads, entrees, sauces, snacks, and desserts.

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