For even more in-depth nutrition analysis, enter Food Renegade’s giveaway for an hour of “Nutrition and Wellness Coaching”.  Very cool.  See the giveaway post for details on how to enter.

Inspired by my own Bean and Veggie Meal Plan Analysis (I said I needed reminders about bean sneaking, too!), I’ve included a lot more beans in our own menu this week than I have been this summer.  I cooked up a big batch of lentils at the beginning of the week, and they found their way into sloppy joes (half ground beef and half lentils, with a can of Manwich that I had in the cupboard from before my foodie days) and beef burritoes…or enchiladas…or tacos?  I don’t know what to call what I served my poor in-laws, but I wanted something low-carb and with healthy fats to help my mother-in-law get a power boost as she recovers from heart surgery and deals with diabetes.

I used a pound of ground beef, almost 2 whole colored peppers, a big onion, and an equal amount of lentils to beef and added some cumin and chili powder (although not quite enough; it needed more kick) and a jar of salsa.  We wrapped those up in homemade tortillas and called it dinner, along with 3 different vegetable side dishes.  (I used beets for the first time and liked it!  Go me!)  Definitely low carb, as nutrient-dense as possible (and don’t tell the in-laws, but the tortillas were made with coconut oil.  It’s not on her heart-healthy diet from the hospital, but it’s (a) so much better than the trans fats in storebought tortillas and (b) my research says it’s good for our heart, so there).

We also had refried black beans and Cuban black beans and rice as side dishes this week, and I snuck all sorts of veggies into my spaghetti sauce and meatloaf, along with beef heart (but that’s a story for another day!  Let’s just say I expected it to come ground…).

Enough about me; on to the meal plan analysis!

Caroline at At the Kitchen Table has asked me to take a look at her menu plan this week.  She says:

I must admit, I think this week is much better than usual on beans and veggies, mostly because I’m really really craving veggies and salads. But I could really use some help. I’m not much of a fan of beans, practically the only way I like them (besides this new lentil salad recipe) is refried with mexicanish food. I’d love some tips for making beans and rice or just beans interesting and tasty as well as how to add them in, if you have the time, and don’t mind. Thank you so much!!

I’ll give her some suggestions about how to add legumes into her regular schedule (my voice is in italics).  She eats such good food already that I feel underqualified to even comment, but I’ll give it a shot! Her original menu plan has a lot of prep stuff written in, very good for a menu plan, but I’m going to cut it out so it’s a little easier to read.  (Be sure to see the invite post here and sign on if you’d like me to analyze your meal plan for beans and veggies, too!)

M: Salad with veggies, mung beans, cheese; a squash dish; bread, maybe a salmon cake
I’ve never even used mung beans!  Way to go, Caroline!

T: Lentil Salad, with sausage from freezer if no salmon cake yesterday, otherwise cook in stock and with cheese.
Love to see the stock and salmon in here!

W: Stir Fried heart, mushrooms, onions, cabbage, with rice
A stir fry is a GREAT veggie dish; here I might suggest adding a few more nutrient-dense veggies like green leafys, red or orange peppers, broccoli, etc.  See the list of Super Foods for vegetables that will add a punch to your nutrition.  I suppose you could throw some garbanzos in a stir fry or on your side salad for this meal.

Th: Buffalo Burgers (with ketchup, hopefully the sauerkraut will be ready, and I may make some mayo), a salad, dilly pickles! (maybe some homemade potato chips yum!)
Mmmmm, can I come eat at your house?  Fried peppers and onions are always a welcome addition to grilled burgers or brats, and lentils could be snuck into the burger mix.  Always a fan of black beans on a salad!

S: Quinoa Salad with lots and lots of veggies, mung beans, and maybe some bits of chicken from the freezer
What can I say, this is a great meal!

S: Make new menu plan!

Caroline, your menu plan is awesome.  I don’t feel like I enhanced it very much, but let me address your original comment about beans being mostly “Mexican” fare for you.  Here are some ways we include legumes at our house besides Mexican:

• in scrambled eggs
• on salads
• in spaghetti sauce or casseroles
• lots and lots of soups and stews (even in the summer)
• Homemade “Chicken Rice-a-Roni” is a simple side dish that we use a few times a month, probably.
  
• I still haven’t tried them mixed with mashed potatoes, but I think it’s a great idea!

As long as you are cooking Mexican, do try my Refried Beans, Mexican Beans and Rice, and Cuban Black Beans and Rice.  Both of the latter two recipes are updated this week!  Cuban Black Beans and Rice now has two different recipes to choose from (I found a new method – Yummy!!).  We had the black bean dish as a side with burgers or something this week, so it doesn’t have to be Mexican fare.

The Others
Meal Plan Analysis Number One
Meal Plan Analysis Number Two
Meal Plan Analysis Number Three
Meal Plan Analysis Number Four

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Kitchen Stewardship is dedicated to balancing God’s gifts of time, health, earth and money.  If you feel called to such a mission, read more at Mission, Method, and Mary and Martha Moments.