Liz Weiss, MS, RDN and Janice Newell Bissex, MS, RDN are registered dietitian nutritionists and the Meal Makeover Moms! Their mission is to help families eat better. Liz and Janice write the award-winning food blog, Meal Makeover Moms’ Kitchen, host Cooking with the Moms podcast, and they just released their newest book: THE SMOOTHIE BOWL COLORING COOKBOOK: Healthy Recipes and Playful Mandala Food Designs for Kids and Adults, which you can download for free from their site. Janice, the mother of two girls, and Liz, the mom of two boys, understands the daily challenges parents face when mealtime rolls around. That’s why their recipes are all mom tested and kid approved, and their mealtime tips are realistic and practical. The dietitian duo is the proud recipients of the 2015 Media Excellence Award from the Academy of Nutrition and Dietetics.
Liz and Janice encourage their clients to use dry beans because they are a delicious and easy way to eat a more plant-based diet, and they’re incredibly versatile. From enchiladas and soups to salads and even dessert, they keep beans in their pantry for every meal occasion. Beans are also a wonderful source of fiber and protein!
photo courtesy of Meal Makeover Moms
Black beans are Janice’s favorite bean. She loves black beans added to her tacos, nachos, burgers, eggs, and even brownies! Janice’s favorite bean recipe is Black Bean Brownies. These brownies are so easy to make and full of good nutrition!
photo courtesy of Meal Makeover Moms
Liz has been on a chickpea jag lately adding them to everything from her slow cooker Bean and Barley Soup to homemade hummus and colorful salads. Eating meals out of bowls is one of Liz’s favorites ways to get dinner on the table. So her go-to bean-based meal right now is Walnut, White Bean, and Quinoa Salad, which you can serve in a jar or a bowl!
Here is a little advice from Janice and Liz:
Dry beans are a vegetable, and since most consumers don’t eat enough fruits and vegetables, beans can fill in the gap.
The government dietary guidelines suggest that adults consume 25 to 39 grams of fiber per day (important for blood sugar control, lowering cholesterol, and maintaining good gut health), and beans are one of the best sources with over 10 grams of fiber per cup.
Dry beans are a great source of plant-based protein, which helps maintain muscle mass and promote satiety.
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