Category Archives: SIDE DISH RECIPES

HOT BUTTERED NOODLES

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OK, I know what you are thinking. Believe me, I was thinking it too! This will never work. The noodles won’t get done, or I will be left with a gloppy gelatinous mess that I will have to throw away. Wrong! Wrong, wrong, wrong! These are the best side dish noodles I have ever served. No worry at all about them sticking together. And the flavor! OMG (Oh my goodness!) Fabulous!

So I am not going to say anything more about this recipe except – you must try this method of cooking egg noodles. Until you do, you simply will not know what you are missing. Thank you so much South Your Mouth cooking site. You are the bomb! I will never, ever worry about how to serve “noodles on the side” again. Happy me!

1 32-oz. carton chicken, vegetable or beef broth

½ c. (1 stick) unsalted butter

1 tsp. kosher salt

freshly ground black pepper

12 oz. thick (home style) egg noodles (I use Homemade Style, Country Pasta (Egg Pasta) found at Costco)

1 T. chopped parsley, opt.

In a large pot, bring broth, butter, salt and pepper to a full, rolling boil. Add noodles and boil, uncovered, for 5 minutes; stirring occasionally. Taste for salt and add more if desired.

Turn off heat, cover and let noodles set for 20-25 minutes or until tender and most of the broth has been absorbed. Stir once after about 10 minutes to make sure the noodles don’t stick to the bottom of the pan. Stir again just before serving, scoop into a serving dish, and top with parsley.  

SIMPLE BAKED RICE PILAF

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I am always looking for fairly plain, easy to prepare, but still tasty starchy side dishes to serve with what I call “fussy food”. You know, like meaty casseroles, meat loaf, meats with a sauce – that type of food. Especially when I am entertaining guests. (If it’s just Mr. C. and me, I often don’t serve a starchy dish, because we simply don’t need it. I serve 2 veggies, or a simple veggie and a salad.)

But the other night I planned to serve Chicken Cordon Bleu Casserole (recipe coming soon) to our dear friends Tim & Suzie, Todd & Cindy. The guys had been golfing at our local golf course, and the ladies joined the fun for a rather impromptu après golfing gathering. I didn’t want to serve potatoes or pasta, but knew that I wanted a little something starchy on the side. (Company coming after all!) So I went on line and found this very simple recipe from Emeril Lagasse.

And it was perfect. A nice mellow flavor. And the fact that I could bake the dish right along with the casserole was an added incentive to give this dish a try. (And yes I know. I could have made simple steamed rice in one of my 3 rice cookers. But I wanted to include sautéed onions in with the rice, because I thought the essence of onion would be a nice compliment to the ingredients in the chicken dish. (And yes I chose to use the word “essence” in deference to Emeril’s fabulous creole seasoning combination. See recipe below.)

So next time you need a simple but delicious side dish and don’t want to go to too much trouble, give this recipe a try. Try it, you’ll like it! (Been said before but it still bears repeating.)

3 T. unsalted butter

½ c. chopped yellow onion

1½ c. long-grain white rice

1½ c. water

1¼ c. chicken broth

1 tsp. kosher salt

freshly ground black pepper (just a bit)

In a medium-sized, heavy lidded saucepan, melt the butter over medium heat. Add the onion and cook, stirring, until soft, about 3 to 4 minutes.

Add the rice and cook, stirring, for about 2 minutes. Add the water, chicken broth, salt, and pepper; bring to a boil.

Cover the pan and transfer to the middle rack of a pre-heated 350 degree oven. Bake until the rice is tender and the liquid is absorbed, about 25 to 30 minutes.

Remove from oven and let sit, covered, for 5 to 10 minutes. Fluff the rice just before serving.

Emeril’s Essence Creole Seasoning

2½ T. paprika

2 T. kosher salt

2 T. granulated garlic

1 T. freshly ground black pepper

1 T. onion powder

1 T. cayenne pepper

1 T. dried leaf oregano

1 T. dried thyme

Combine all ingredients thoroughly and store in an airtight jar or container.

And I know. This recipe has nothing to do with the rice dish above. I just think it is a recipe that everyone should have because it is just plain wonderful.

CRISPY OVEN BAKED RED & GOLD POTAOTOES

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I believe in making my life easier every chance I get. And this recipe is the very essence of that affirmation. Just a few dried herbs, dehydrated onion, granulated garlic, salt, pepper, a glug or two of olive oil, and some chunks of potato and you have the makings for a wonderfully simple and delicious vegetable side dish. And relatively healthy to boot! And these potatoes go with just about any simple meat dish. Roast chicken, pork tenderloin, grilled flank steak, grilled hamburgers, etc. etc. Just a lovely combination of crispy and tender. Completely yum!

So next time you want a delicious side dish that everyone will enjoy, throw a batch of these in your oven. Your kids will love them. You can of course serve them with ketchup, but they can just as easily stand on their own. They are just that flavorful. Enjoy

2-3 T. extra virgin olive oil

1½ tsp.  dried minced onion*

1 tsp. dried oregano*

½ tsp. dried thyme leaves*

½ tsp. dried marjoram*

½ tsp. dried basil*

½ tsp. granulated garlic  

1 tsp. kosher salt

freshly ground black pepper

healthy pinch paprika  

3 lbs. unpeeled baby Yukon gold or baby red potatoes (or a mixture of the two)

cooking spray

Whisk the olive oil, onion, oregano, thyme, marjoram, basil, garlic, salt, pepper, and paprika together in a medium sized bowl.

Place extra-large low-sided baking sheet in oven on the middle rack.  Preheat oven to 425 degrees with the baking sheet inside.  

Slice the potatoes in half (quartering any unusually large ones). Dry thoroughly with either paper towels or a clean kitchen tea towel.  Stir the potatoes into the olive oil mixture making sure every surface is coated with the seasoned oil. 

Remove baking sheet from oven and quickly cover the bottom of the hot pan with cooking spray. Scoop the potatoes onto the hot baking sheet and spread carefully into an even layer.

Bake for 20 minutes, then flip each potato over and bake another 15 minutes, or until golden brown, crispy, and fork tender. Serve hot.

*if the dried minced onion, or dried oregano, thyme, marjoram, or basil leaves are particularly large, you probably should reduce the size a bit before mixing them in with the olive oil. I use my small mortar and pestle for this purpose. (You don’t need to pulverize the herbs. You just don’t want the dried herbs or dehydrated onion pieces to be so large that they might burn during the roasting process.)

Note: I make up a large batch of the seasoning mixture while I’m at it. Then when I make these potatoes, I use 2 tablespoons for 3 pounds of potatoes.

HONEY, THYME, AND BALSAMIC GLAZE DRESSED BEETS WITH FETA CHEESE

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There is just something about beets. I love them. Well, I love them now. Not so much when I was a kid. Because when I was a child, beets came one way only – pickled. And as much as I loved dill pickles, I hated pickled beets. I still hate pickled beets, even though I haven’t tasted one since I was old enough to cause a horrific scene at the dinner table! But I know for certain, I still hate them. And if they haven’t passed my lips in 70 some years, it simply ain’t going to happen! (And don’t be concerned. That sound you thought you just heard, was just me stomping my foot emphatically on the floor!)

But beets when featured in recipes such as Russian Borscht, Beets in a Lemon-Garlic Vinaigrette, or Remolacha (Argentine Beet Salad) (recipes already on this site) are absolutely divine.

So when I wanted a new beet recipe to serve recently, I went on line and stole a few ideas from the several cooking sites I visited. And this recipe is the result.

So next time you want a veggie side dish that is healthy, beautiful, tasty, and easy to prepare, give this recipe a try. (And yes I know. As a rational (mostly), mature (most of the time), reasonable (again, most of the time) adult, I should give pickled beets another chance. But I don’t want to. I don’t have to. And I’m not going to. End of subject!)

3-4 lbs. fresh beets, as evenly sized as possible

1 T. extra virgin olive oil

2 T. honey

1 T. balsamic glaze

2 tsp. fresh thyme leaves

1 tsp. seasoned salt

freshly ground black pepper

½-¾ c. crumbled feta cheese

Wash the beets, but don’t peel or even remove either end of the beet. (If the greens are still attached, cut them off about 1-inch from the beet.)

Place the beets in a steamer and steam until they are fork tender, 30-40 minutes. Meanwhile, while the beets are steaming, whisk the olive oil, honey, balsamic glaze, thyme, seasoned salt, and pepper together in a medium sized bowl. Set aside.

When the beets are tender, carefully remove them to a cutting board and let cool about 10 minutes before cutting off both ends, peeling, and cutting into ¾ inch pieces. Add beet pieces to the dressing as you cut them. The warmer they are when they hit the dressing, the better the flavor of this dish. Toss until the pieces are well covered with the dressing.

Allow to cool to slightly warm, then stir in the crumbled feta cheese. (You don’t really want the feta to melt. You want the small crumbles to add a color contrast as well as a complimentary flavor to the dish.) Taste and add additional olive oil, balsamic glaze, or kosher salt if needed. Serve either slightly warm or at room temperature.

Note: If making ahead, refrigerate the dressed beets before adding the feta. Remove from the refrigerator ahead of when you plan to serve so that the beets can come to room temperature. Add the feta just before serving.  

ASIAN FLAVORED STEAMED RICE

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Some days, the most difficult decision I have to make is what side dish to serve for dinner. Now, realizing that my life before retirement was a bit more hectic and fraught with adventure (raising children), careful consideration (I worked in human resources), and all the other plethora of daily life associated with being alive, I truly cherish my lack of real and meaningful responsibility at this stage of my life. Like deciding to prepare a rice dish rather than a potato dish.

Now of course I’m not intimating that on occasion I don’t have resolutions to make of greater importance then what side dish to fix. Of course I do. But they come fewer and further between now, not to mention they don’t resonate with me the way they did when I was younger. Advancing age and a whole lot of life experience really does have its benefits. But it also doesn’t mean that on those days when my main concern is menu planning, that I don’t appreciate the heck out of the beautiful life I am living.

So in order for you to also live a life full of simple and beautiful things, I offer up this recipe. It is absolutely delicious, and perfect with almost any kind of simply prepared meat or seafood. With its slightly Asian flavor, of course it goes well with any Asian dish. And your kids will love it.

So if you are at that stage in your life when you have so many more important things to worry about than what side dish to serve, or don’t want to be bothered thinking about it at all, let me recommend this fast, easy, and flavorful recipe. Enjoy!

2 c. chicken stock

1 c. white rice

1 scant T. low sodium soy sauce

1 scant T. toasted sesame oil

2 green onions, very thinly sliced, opt.

3 T. toasted slivered almonds, opt.

Combine the stock and rice in your rice cooker. Hit the cook button and walk away. When the rice cooker turns off, stir in the soy sauce, sesame oil, and green onions. Keep covered and on warm setting until ready to serve. If using, stir in the toasted almonds just before serving.

ZUCCHINI, CARAMELIZED ONION, AND PEPPER JACK CHEESE GRATIN

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I believe I have mentioned before that I love zucchini. And this gratin, based on a recipe I found on the I Breathe I’m Hungry site, is just one more reason why I cherish the fruit of the zucchini plant. And yes, botanically speaking, zucchini is a fruit. A type of botanical berry called a “pepo”, being the swollen ovary of the zucchini flower. (I bet that’s more than you ever wanted to know about a zucchini, right? But I remain adamant about keeping you riveted by information that you most likely would never learn by watching a cooking show on the Food Network. Beneficial “how to” shows like Cupcake Wars or World’s Worst Cooks, for example.) Leaving sarcasm behind, I shall now get back to the real topic of this recipe preface. (Sometimes I just can’t stop myself. I really should have made political analysis my career. But in retrospect, I’m very glad I did not. At least everyone is still speaking to me today, rather than only half the population. What a world we find ourselves in now !!)   

As I was saying, before I was so rudely interrupted by the recently revealed caustic side of my psyche, this gratin recipe perfectly displays the humble zucchini as a star ingredient. OK, the Pepper Jack cheese, caramelized onion, butter, and heavy cream help. But the zucchini is still the team leader.

So if you want a truly delicious, easy to prepare, and perfect vegetarian main dish or side dish, this is the recipe for you. Enjoy 

  • 2 tsp. extra virgin olive oil
  • 1 small yellow onion, finely chopped
  • 2 – 6 or 7-inch zucchini
  • 2 T. unsalted butter
  • ½ tsp. granulated garlic
  • ½ c. heavy whipping cream
  • ¼ tsp. xanthan gum*
  • kosher salt
  • freshly ground black pepper
  • 1½ c. grated Pepper Jack cheese or cheese of choice
  • 1/3 c. grated Parmesan cheese, or more to taste

Heat the olive oil in a fry pan. Add the chopped onion and cook (stirring frequently) over low heat until the onion is nicely caramelized (a light golden brown). Remove from heat and set aside.

Meanwhile, slice the zucchini on the diagonal about ¼-inch thick. Lay the pieces on paper towels. Cover with more paper towels until needed. (This step helps eliminate the cut zucchini from releasing moisture (weeping) while other recipe preparations are being performed.) 

Combine the butter, granulated garlic, heavy cream, and xanthan gum in a small sauce pan. Over low heat, whisk until the butter has melted and the sauce is smooth. Set aside. 

Butter a 7×11 or 9×9-inch casserole, Pyrex pan, or metal baking pan.

Layer 1/3 of the sliced zucchini then 1/3 of the caramelized onion in the greased pan. Season lightly with salt and pepper, then sprinkle with half of the grated Pepper Jack cheese.

Repeat two more times until you have three layers and have used up all of the zucchini, onions, and grated cheese. (There will only be two layers of the Pepper Jack cheese.)

Gently pour the butter and cream mixture evenly over the top. Sprinkle with Parmesan cheese.

Bake in a pre-heated 400 degree oven for about 30 minutes. Turn off the oven and allow the gratin to sit in the cooling oven for 15 minutes. Remove pan from oven and allow gratin to rest for another 10 minutes or longer. (Allowing the casserole to “rest” helps the gratin set up.) Serve warm.

*From the Bob’s Red Mill flour people: “Xanthan Gum is a plant-based thickening and stabilizing agent. It is named for the bacteria, Xanthomonas campestris, which plays a crucial role in this description. Technically speaking, xanthan gum is a polysaccharide, which is just a fancy way to say “a string of multiple sugars.” To create xanthan gum, the Xanthomonas campestris bacterium is allowed to ferment on a sugar. The result is a gel that is then dried and milled to create the powder substance.

Xanthan gum has a number of powerful properties. First, it works as an emulsifier, encouraging liquids that normally don’t like one another to mix together. Second, it works as thickener, increasing the viscosity of liquids and batters. Third, it can create a creamy texture.

In the world of gluten-free baking, xanthan gum plays the crucial role of imitating gluten. In baking, gluten is what makes dough “doughy.” It gives the dough elasticity, as well as viscosity. Those properties help to hold a cookie together while it bakes on a sheet in the oven, and they enable cakes and breads to hold onto the gas bubbles that form inside them – this allows them to rise and take shape. Xanthan gum helps replicate these properties in recipes that do not contain gluten. Shop online today to buy xanthan gum for all your gluten free baking adventures.”

 

BAKED CHICKEN SHAWARMA WITH GREEK YOGURT SAUCE AND BAKED RICE

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When we lived in Bellevue, we used to eat at the Mediterranean Kitchen on Bellevue Way. It was renowned for being partially subsidized by the garlic growers of America (just kidding). But they did use an exceedingly huge amount of garlic in their dishes. And their Chicken Shawarma was no exception. OMG. We would come home from dinner and both of us would reek of garlic. Leftovers, and there were always leftovers, would cause the entire refrigerator to smell like the kitchen of the restaurant.

But, it was worth it! Because the shawarma was wonderful. Marinated strips of chicken breast in red wine vinegar, spices, and garlic. Grilled with onions, green onions, red cabbage, and tomatoes, served with a tahini sauce. Oh my. Lovely.

So let’s leap forward 10 years.  

As much as I love garlic, my golden years’ stomach will no longer tolerate that much garlic! But I still love shawarma. So I went on line to see if I could make a shawarma a little tamer than Med Kitchens version.

And I located this recipe (at least the one for the chicken) on Tory Aveys’ site. (Wonderful recipes on her site as I’ve stated several times before!)

The yogurt sauce and rice recipe were compilations based on recipes from several wonderful cooking blogs.

So next time you get a hankering for middle-eastern food but either don’t have a Mediterranean restaurant close by, or the strength to leave home to find one, this is the meal for you. Chicken prepared with warm, savory spices and herbs, a sauce that has all the flavors you associate with middle-eastern cuisine, and a delicious and simple rice dish as the base for all this goodness.

Καλή όρεξη! (Good appetite in Greek.)

  • 1 lb. boneless skinless chicken breasts  
  • 2 T. extra virgin olive oil, plus more as needed
  • 1 tsp. cumin
  • 1 tsp. paprika
  • ½ tsp. allspice
  • ½ tsp. turmeric
  • ¼ tsp. granulated garlic
  • 1/8 tsp. cinnamon
  • pinch cayenne
  • ½ tsp. kosher salt
  • freshly ground black pepper
  • nonstick cooking oil spray
  • Greek Yogurt Sauce (see recipe below)
  • Baked Rice (see recipe below)

Cut each chicken breast into bite sized pieces. Place in a glass or plastic bowl. Whisk the olive oil, cumin, paprika, allspice, turmeric, granulated garlic, cinnamon, cayenne, salt, and pepper together in a small bowl.

Pour the spice marinade over the chicken pieces. Stir with a spoon till all the chicken pieces are evenly coated in the marinade.

Cover and place in the refrigerator for at least 3 hours. (Overnight is fine.)

Spray a rimmed baking sheet with nonstick cooking oil. Place the chicken pieces in a single layer on the sheet.

Bake in a pre-heated 400 degree oven for 12-15 minutes or until cooked through (no pink).

Take the chicken out of the oven and transfer, complete with pan juices, to a large skillet. (If there are no pan juices, use about a tablespoon of olive oil to grease the pan.) Over medium-high heat, sauté the chicken for 3-4 minutes till the smallest pieces of chicken start to turn brown and crisp. Taste and adjust seasoning. Can be made ahead.

Serve warm over Baked Rice and dolloped with Greek Yogurt Sauce.

GREEK YOGURT SAUCE:

  • 1 c. plain Greek yogurt
  • 2 tsp. fresh lemon juice
  • 1 clove garlic, very finely minced
  • ¼ tsp. kosher salt
  • freshly ground black pepper

Whisk all ingredients together. Store covered in the refrigerator until needed. Can be made ahead.

Note: If you are a tahini lover, try adding a tablespoon or two to this sauce. You might need to add a bit of water to the sauce to thin it out.

BAKED RICE

  • 1 T. extra virgin olive oil
  • ½ c. chopped yellow onion
  • 2 garlic cloves, finely minced
  • 1 c. long-grain white rice
  • 2 c. chicken stock
  • 2 tsp. fresh lemon juice
  • ½ tsp. kosher salt
  • freshly ground black pepper

In a heavy covered pan, heat the olive oil over medium heat. Add the chopped onion and cook for 3 to 5 minutes or until softened. Add the garlic and cook for 1 minute. Add the rice and stir until each grain of rice is well coated. Add the chicken stock, lemon juice, salt, and pepper. Bring to a boil.

Cover with lid or aluminum foil, if your pan does not have a lid. Bake in a pre-heated 350 degree oven until the rice is tender and the stock is absorbed, about 20 to 25 minutes. Remove from oven and let stand, covered for 5 minutes before fluffing and serving. Can be made ahead and refrigerated. Reheat before serving.

HUNGARIAN CSALAMÁDÉ (MIXED VEGETABLE PICKLES)

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I know I’m repeating myself when I tell you I absolutely adore Hungarian food, but I simply can’t help myself. I just love so many of the key ingredients in the Hungarian cuisine, that I feel compelled to share all of my favorite Hungarian recipes with you.

And a new favorite is this amazing relish, side dish, salad, pickle, (whatever?!?!) that I found when I was researching Hungarian dishes.

Now, once I discovered this dish, it turns out there as many variations on csalamádé as there are for coleslaw! So you can just imagine how many sites I had to visit to find the one recipe that looked perfect to me. And of course I found it on one of my favorite sites – Smitten Kitchen.

Now in truth, Deb (from Smitten Kitchen) did not call this csalamádé. But if her recipe isn’t csalamádé, then I don’t know the difference between sweet Hungarian paprika and cayenne pepper. And believe me, I know the difference!

Whatever you choose to call it, this Hungarian staple is the perfect counterbalance to any rich dish containing oil, butter, sour cream, meat, or eggs. And truthfully, it’s also perfect when served as a simple cabbage salad. It is just that versatile.

So call it a relish, or pickle, or salad – whatever! Just be sure to prepare some in the near future. I can hardly wait to make some more. I want to try it on a corned beef sandwich, or in a fish taco, or even the next time I fix Banh Mi Sandwiches (see my recipe on this site BTW).

This dish has endless possibilities. And the best thing, besides of course it’s taste – it’s inexpensive to prepare. Got to love that!

  • 1½ c. white vinegar
  • 1½ c. water
  • 1/3 c. granulated sugar
  • ½ tsp. celery seed
  • 5 tsp. kosher salt, plus more to taste
  • couple grinds black pepper  
  • 1 small head green cabbage, very thinly sliced
  • 1 red bell pepper, thinly sliced1 medium carrot, grated
  • 1 small English cucumber, partially peeled, halved, seeded, halved again and thinly sliced
  • Whisk the white vinegar, water, sugar, celery seed, kosher salt, and pepper together in a large glass bowl; set aside. Prepare veggies as directed above. Before adding veggies, whisk until the sugar and salt are completely dissolved. Adjust seasoning. Add the prepared vegetables to the brine. Cover bowl with a lid or plastic wrap. Refrigerate for 1 hour or up to 1 week. (The veggies become more pickled as they rest.)  

    Just before serving, drain the veggies. (Save the brine for any leftovers.)

BROWN RICE PATTIES

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So, what do you do with leftover brown rice? Well often I just warm it up and serve it just like I did the first time. But when I want to mix things up a bit (both literally and figuratively), I make rice patties. They are simple to prepare, and absolutely fantastic with any kind of meat entrée. And the best part, aside from the rice cakes being delicious, is that they warm up wonderfully the next day or someday down the road. And yes I know. I have now given you a recipe for leftovers that could possibly become leftovers themselves. But – I have the perfect solution for you, so don’t think too unkindly of me. Simply freeze any leftover patties.

So then, when you need a quick side dish some evening when the kitchen is the last place you want to spend any time, you won’t have to! Ta Da!

Just let them come to room temperature, then fry them quickly in a lightly greased pan. Side dish ready. And just as good as they were the first time they were leftovers. And I know, only someone with only one oar in the water like me would think to speak so enthusiastically about leftover leftovers. And I’m not especially fond of any kind of leftovers to begin with! Must be my dotage catching up with me.

Any way, if you still have faith that I might know of what I speak, make these some evening when you have leftover (there’s that darn word again!) brown rice. I promise you won’t be disappointed. Did I mention that these patties are really crusty and crunchy on the outside? Well if not, now you know. Enjoy

  • ½ c. bread crumbs (I use Italian flavored)
  • ½ c. finely diced onion
  • 2 sm. garlic clove, finely minced
  • ¼ c. minced fresh Italian parsley 
  • ¼ tsp. kosher salt
  • couple grinds black pepper  
  • pinch crushed red pepper flakes, opt.
  • 1 tsp. Monterey Steak Seasoning, or more to taste
  • 3 lg. eggs 
  • ½ c. grated Parmesan cheese
  • 2 c. cooked brown rice (Leftover brown rice works the best!)
  • 1-2 T. vegetable oil
  • 1-2 T. unsalted butter, or more as needed
  • sour cream, opt.
  • cut fresh chives, opt.

Mix the bread crumbs, onion, garlic, parsley, salt, black pepper, crushed red pepper flakes, Monterey Steak Seasoning, eggs, and Parmesan cheese together in a medium-sized bowl. Stir in the rice.  Form into desired size patties and place in the fridge for at least 1 hour. (Helps the patties set.) (And yes, this is a messy process.)

Pour the oil and add the butter to a large frying pan. Over medium high heat, fry the patties for 4-5 minutes on each side. (They are best when they are brown and crispy.)  Serve immediately. Pass the sour cream and chives at table.

MEXICAN PINTO BEANS

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I love dried beans. They are so terribly multitalented and the best part – they are really, really good for us. Let me count the ways! Source – Huffington Post, Bonnie Taub-Dix

  1. Beans contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. In other words, they are heart healthy.
  2. Beans are low in fat (only 2-3 percent) and contain no cholesterol.
  3. Beans pack protein. Half a cup provides 7 grams of protein, the same amount as 1 ounce of chicken, meat, or fish. Beans are a terrific source of protein for vegetarians and vegans.
  4. Beans balance blood sugar. With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose levels stable, which in turn helps curtail fatigue and irritability.
  5. Beans cut the risk of cancer and chronic diseases. Scientists recommend that adults consume 3 cups of beans per week to promote health. Beans contain an abundance of antioxidants which prohibit (and in some cases even prevent), the oxidation of other molecules in the body. The benefits of antioxidants are very important to good health, because if free radicals are left unchallenged, they can cause a wide range of illnesses.
  6. Beans help our bodies stay regular. Filled with fiber, beans can promote regularity by preventing constipation. To maximize the benefit, always accompany high-fiber foods such as beans with ample amounts of water.
  7. Beans give us that “full” feeling. Because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full without being excessively high in calories.
  8. Beans are convenient and inexpensive. Canned or dry, beans are a breeze to purchase, prepare, and store. They are also the least expensive source of protein, especially when compared to fresh meat.
  9. Beans are rich in nutrients. They contain a powerhouse of vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium, and zinc. The Dietary Guidelines for Americans refer to many of these important nutrients as “shortfall nutrients,” meaning most of us aren’t getting enough of them.
  10. Beans are very versatile. They can be incorporated into a main dish (chili), side dish (rice and beans), appetizer (soup) or snack (dip). It’s easy to be creative when you have pinto beans, kidney beans, black beans, black-eyed peas, garbanzo beans (chickpeas), split peas, and lentils, etc. etc. in your pantry.

Now that you know the health reasons behind incorporating more beans into your diet, let me share with you the real reason I eat beans. They are just plain delicious! And this recipe, which is really simple to prepare, is a good example. But before you get too excited, I need to mention that this dish is never going to be the star of any Mexican meal. Think of this dish like you would the back-up singer in a band. Creates another level of enjoyment for the audience, would be missed if not on the stage, but not the reason you came to the concert in the first place.

Or think of how you order a meal in a Mexican restaurant. You never order “whole beans with an enchilada on the side”. Of course not. You order an enchilada which almost always comes with a side of beans! So this is that side of beans that is good on its own, but is really on the plate to compliment the enchilada, or tamale, or whatever!

And that’s exactly what happened last evening. I made Cheese Enchiladas with Red Chili Sauce, (on this site) and served these beans on the side. What a yummy meal. BTW, the Red Chili Sauce for the cheese enchiladas is absolutely the best Mexican red sauce I have ever tasted. I’ve been making it now since the mid 70’s, and like I said, I have never tasted one better. Even the restaurants in New Mexico, Arizona, or Colorado can’t make a red sauce as flavorful as this one! (And yes, I can boast about this sauce, because I didn’t invent it. I received it from my late friend Jan W.)

So, break out the tequila, put on a mariachi CD, and whip up a Mexican dinner for your family and/or friends. Don’t forget the Guacamole! (Recipe also on this site). Salud!

  • 1 lb. dry pinto beans (about 2½ cups)
  • 8 c. water, divided, or more as needed
  • 1 lg. bay leaf
  • ½ tsp. cumin
  • ½ tsp. smoked paprika
  • ½ tsp. granulated garlic
  • ½ tsp. onion powder
  • 1 tsp. chili powder
  • 1/8 tsp. cayenne pepper
  • 2 tsp. kosher salt
  • freshly ground black pepper (not too much)

Pour beans into a colander. Run water over the beans and remove any rocks, dirt, or misshaped beans. Add beans to a large covered pot. Pour in 6 cups of the water and bring to a boil. Cover and simmer on low for 1 hour. Stir periodically.

After an hour, add the remaining 2 cups water, bay leaf, cumin, smoked paprika, granulated garlic, onion powder, chili powder, cayenne pepper, salt, and black pepper; stir to combine. Bring to a boil. Cover, reduce heat, and simmer on low heat for an additional 60 to 90 minutes, stirring occasionally. Beans are done when they are soft and the liquid is creamy. (Add more water if the beans aren’t tender but most of the liquid has evaporated. If you have too much liquid, remove the lid and simmer gently until you achieve desired consistency.) Adjust seasonings as required.