Kids love chili, minestrone soup, and bean burritos. When stocking the pantry for healthy foods, include a pound each organic pinto beans, organic black beans, and organic red kidney beans. Beans are loaded with protein, fiber, calcium, iron, and omega-3. Beans are edible seeds that have energy producing carbohydrates and are low in fat. Rice and beans together make a complete protein. Those kids that are not used to eating beans need to start with a small portion and eat them regularly to digest them properly. A recent study shows that beans are the highest vegetable source of antioxidants. The abundant soluble fiber in beans stabilizes blood sugar, to help control diabetes and weight issues. Kid Chefs can spread ½ cup each of organic pinto, kidney, and black beans on a cookie sheet and remove any small stones or leaves. Rinse the beans, pour into a large pot of water and soak the beans overnight in 6 – 9 cups of water. Kids can rinse the soaked beans thoroughly and pour into a large pot with 5 cups of pure water and simmer gently with the lid ajar for 1¼ hours, stir occasionally. Test the beans for tenderness and cook another 15 minutes if needed. Using local organic veggies, chop small equal pieces, 2 carrots, 2 red potatoes, ½ red bell pepper, ½ cup broccoli, ½ cup cauliflower, and mince ¼ red onion and 2 garlic cloves and steam 15 minutes until tender. Add a 15 ounce can of organic fire roasted tomatoes, 2 tbsp organic butter, the veggies, ½ tsp sea salt, ¼ tsp cayenne pepper and mix. Kid Chefs can serve their family Super Chili topped with shredded cheddar cheese and a dollop of sour cream.
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Thanks for sharing this recipe. Extremely helpful!
Reblogged this on Cooking Up a Storm With Miss Polly.