denise canellos, ms, cns

Well, here it is, we’ve got ourselves a weekly thing. Here’s Swap Number Two:

Add beans to your salad instead of chicken.

I don’t know about you, but if I see one more skinless, boneless chicken breast I just might lose it. Both chicken and beans provides protein, B vitamins and iron, but beans add fiber, antioxidants, calcium (!), and other minerals too. For fewer calories and less money.

Canned beans are fine, just rinse them off before using them. They will keep in a ziploc or bowl in the fridge for several days at least. One can usually makes about three salads for me. Here’s how I do it:

Quick salad:

Greens – romaine, baby spinach, arugula, mixed greens, whatever you’ve got

Cherry tomatoes – no chopping required – or dice up a regular tomato

Goat cheese or feta – just crumble a spoon or two

Nuts – unsalted taste best in salad, use whatever you have, almonds, pecans, walnuts, etc.

Veggies – whatever you’ve got, like broccoli slaw or grated carrots

Cannellini beans

Oil and vinegar dressing, I like balsamic (2 Tbs.) and olive oil (3 Tbs.) with salt and pepper – makes enough for 3 salads

Easy, filling and really good.

Taco Salad:

Greens, crunchy ones like romaine work best here

Cherry tomatoes, onions, peppers – you can use pico de gallo from the deli section if you like

Diced avocado – 1/4 per person

Kidney, black or pinto beans (refried works too – sounds crazy but the creamy texture is good)

Pepitas – raw pumpkin seeds – about 1-2 Tbs. per person

Salsa or oil and vinegar dressing – lime juice (2Tbs.) and canola or olive oil (3 Tbs) with salt and pepper – enough for 3 salads

Roasted Vegetable Salad:

Leftover roast vegetables (onions, peppers, zucchini, eggplant, squash, tomatoes, etc.) or ratatoulli

Cannellini or Garbanzo beans

Feta cheese or goat cheese, about 1 Tbs. crumbled on top

Add some of the balsamic dressing above if the salad is dry

I roast extra veggies just to have this for lunch the next day

You will be full, satisfied and healthy with these salads. And have some extra money in your pocket.

If you want to cook dried beans, they are even cheaper and will taste exactly the way you like. Soak them in water and some salt the night before, then drain the water and give them  a quick rinse. Put into the pot, cover with water, add a bay leaf and and simmer until tender. Add salt and any seasonings you like about halfway through. The beans will keep, either in the broth or drained and in a ziploc baggie, about a week in the fridge. To find heirloom beans and great recipes, check out Rancho Gordo. They rock.

A friend who is very smart said to me the other day: “If you did a weekly switch this for a healthier that type of post, I’d be all over it.” So the Monday Swap it Up was born – although it was hoping for a jazzier name.

We’ll start with the one you hear lot: swap sweet potatoes or yams for regular white potatoes. Yes, the humble yam is getting the glorious first spot. I do love me a good sweet potato. In fact, you could call me a Sweet Potato Queen if you like, although its not official.

Anyway, this is a great swap. Sweet potatoes and yams don’t raise your blood sugar as much as regular potatoes do. They are great sources of vitamin A, vitamin C, and antioxidants like Beta Carotene, along with wonderful fiber. And they are delicious, even without the marshmallows. Seriously, they really are. The lighter colored ones are similar to Yukon Golds in color and texture, and can fool those people who think they don’t like sweet potatoes. I pulled this over on my grandfather last year, and was not the least bit sorry when he had seconds.

The deal is, sweets or yams have more moisture than a regular Russet or red potato, and you need to cook them a little differently to get the results you want. This is the part they don’t tell you in those cute magazine articles. Store sweet potatoes and yams in the pantry where they can get some air and be in the dark, they will turn mealy in the fridge.

Baked Sweet Potatoes or Yams:

1. Line your pan with foil – you will thank me later

2. Heat oven to 400 F, a little hotter than with a regular potato

3. Scrub your spuds, then prick all over with a fork, and rub them with a little oil – canola or olive, doesn’t matter

4. Bake for about 44 – 50 minutes, they are done when a knife slips in and out easily

5. Cut an “X” in the top and push in the ends, they will open like a regular potato and be fluffy

Season to taste with salt, pepper and butter (a little goes a long way)

Roasted Sweet Potatoes or Yams:

1. Brush sheet pan or pans, depending on how many potatoes you are roasting, with canola oil (you can also use a paper towel to spread the oil, about 1/2 to 1 teaspoon per sheet pan

2. Preheat oven with sheet pans inside to 400 F – hot pans make a crisper crust on the potatoes; if you forget, they will still be delicious just not as crispy on the outside

3. Scrub potatoes and slice into wedges, about 8 per potato

4. Toss potatoes with a Tablespoon of oil, salt and pepper (I like kosher or sea salt for this)

5. Place on preheated pans and roast until potatoes are golden brown, about 30 minutes, turning them over about halfway through (sometimes I skip turning them over, but they are better when you do)

If you are short on time, or just want some basic fries, the frozen sweet potato fries are great – make them in the oven using the directions on the bag, I usually find they need an extra few minutes to get as crispy as we like them in our house.

Mashed Sweet Potatoes or Yams:

For 4 servings, 2 pounds of potatoes

1. Scrub, peel and chop the potatoes into 1/2 inch dice (approximately, I’ve never actually measured a dice in my life)

2. Add potatoes to 2 Tbs. milk (1/2 and 1/2 or cream if you are having company) and 2-4 Tbs. butter, 1/2 tsp salt and a teaspoon of brown sugar in a medium saucepan (you should have 2-3 layers of potatoes in the pan).

3. Cook over low heat for about 40 minutes, until the potatoes are fork-tender

4. Mash in the pan, adding salt and pepper to taste

Trust me, this is one swap you won’t be sorry you made.