Cook It Quick Newsletter March-April 2016

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dry edible beanBeans are cool!

Did you know the
United Nations has declared 2016 the Year of the Pulses [which includes dry beans, lentils and dry peas] to recognize them as a primary source of protein and other essential nutrients, worldwide.

Beans are an excellent source of fiber, potassium and folate. They also provide iron and zinc. 

Best of all, they taste great in a variety of recipes, are convenient to prepare and a good value for the money. 

We in Nebraska are pretty proud of the beans we raise. According to the Nebraska Dry Bean Commission, we're 1st in the nation in Great Northern bean production, 2nd in pinto and light red kidney bean production and 3rd in overall bean production. 

I've tucked in a few bean tips and recipes along with the other recipes and food resources this month to help you get on the bean bandwagon! 

Happy Cooking and Healthy Eating

Cook It Quick's Goal

Cook It Quick Newsletter

Our goal is to make you "hungry for healthy food" by offering tips and delicious, quick-to-prepare, inexpensive recipes.

Preparing these recipes and using the tips will help you increase consumption of fruits and vegetables, whole grains, and low-fat dairy products. At the same time, you will reduce sodium, solid fats, and calories. Food safety tips are included. 

Feel free to use/adapt Cook It Quick  material when an article is written entirely by me for your own articles, blogs, handouts, etc. An example credit line is:  Authored by or Adapted from Alice Henneman, MS, RDN, University of Nebraska-Lincoln Extension, Cook It Quick web materials. 



Cooking Dry Beans from Scratch


Easy Salsa Bean Dip- just 2 ingredients! (Source: North Dakota State University Extension Service )

Black Bean and Rice Salad Recipe


Super Duper Easy Hummus (made with garbanzo beans)
Super Duper Easy Hummus Recipe


Mexicali Pork Chops with Black Beans 
(Featured on The Bean Institute Website)

Pork and Black Beans recipe


Skinny French Fries (Source: Montana State University Extension Service)

Skinny Fries Recipe


Strawberry (or Peach) / Banana Smoothie (Source: Pennsylvania Nutrition Education Program)

Strawberry Smoothie Recipe

FYI - the amount of popcorn and dried fruit you use in this recipe need not be exact. ~Alice


Frozen Fruit Cups 

fruit cup


Homemade Salad in a Jar (Source: North Dakota State University Extension Service )

Salad in a Jar Recipe
A variety of ingredients can go into a salad in a jar. This recipe gives several suggestions. (Photo courtesy of Jill_Ann | |  CC | license by-nc-sa/4.0 | cropped slightly)

Food Tip

To Rinse or Not to Rinse Beans (Source: The Bean Institute)

rinsing beans

Food Tip

Solving Odor Problems in Your Refrigerator or Freezer


Food Safety

Will Reheating Food Make It Safe if You Forget to Refrigerate it? 

Reheating food will not make it safe if you forget to refrigerate it

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