Mediterranean Snack Food Company

As chilly autumn winds start to blow, pack yourself a thermos of this hearty, healthy black bean soup.

• 1 Tbs. olive oil
• 2 medium red onions, chopped
• 2 medium bell peppers, chopped
• 1 clove elephant garlic, chopped
• 4 tsp. cumin
• 1 (16 ounce) package dried black beans
• 1 tablespoon chopped canned chipotle chiles
• 7 cups hot water
• 2 Tbs. fresh lime juice
• 2 tsps. Kosher salt
• ¼ tsp. black pepper

1. Heat olive oil in a large, non-stick skillet.
2. Add onions and bell peppers and sauté until slightly browned.
3. Add garlic and cumin and sauté 1 minute.
4. Transfer to a 6-quart slow cooker.
5. Add beans and chipotles and hot water.
6. Cover and cook on high until beans are tender (about 6 hours).
7. Transfer 2 cups of the bean mixture to a blender, puree until smooth.
8. Return puree to remaining soup.
9. Add lime, salt, and pepper.
10. Serve with tomatoes, cilantro, nonfat plain yogurt, and your favorite chips.

GMOs, or “genetically modified organisms,” are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding.

Virtually all commercial GMOs are engineered to withstand direct application of herbicide and/or to produce an insecticide. Despite biotech industry promises, none of the GMO traits currently on the market offer increased yield, drought tolerance, enhanced nutrition, or any other consumer benefit.

Meanwhile, a growing body of evidence connects GMOs with health problems, environmental damage and violation of farmers’ and consumers’ rights.

From the Non-GMO Project. Read more here.

Make these tasty nachos as a lunchbox treat or an after school snack! The healthy benefits of lentils will give your child the protein and fiber she needs to keep going strong all day long.

Gather:
• Several handfuls of your favorite chips
• ½ C. Red Lentils
• 1 Tbs. Taco seasoning
• 2 C. Water
• 4 oz. shredded cheese
• 1 large tomato, diced
• ¼ avocado, diced
• 2 Tbs. Cilantro, minced

Directions:
1. Rinse the lentils, and add them to a small pot with the water. Cover and boil until the water has evaporated, stirring occasionally.
2. Check that the lentils are soft, then add taco seasoning and stir.
3. Arrange the chips on two plates.
4. Top with lentils and cheese
5. Microwave until cheese has melted – about 30 seconds.
6. Top with tomato, avocado, and cilantro and enjoy.

This October, nearly 1,000 natural food stores across the U.S. and Canada are taking part in Non-GMO Month, celebrating the public’s right to choose food and products that do not contain genetically modified organisms (GMOs). Organized by the non-profit Non-GMO Project, Non-GMO Month provides a platform for citizens and organizations to stand up for the right to know what’s in their food, and to choose non-GMO. Dozens of Non-GMO Month events are scheduled throughout October, including a historic Right2Know March from NYC to DC, and a mom’s panel focusing on protecting children from GMOs.

Throughout October, shoppers will be able to find Non-GMO Project Verified choices featured at nearly 1,000 Non-GMO Month registered retail stores. On the Non-GMO Month website, people can search the events calendar, find retailers, and enter a Non-GMO Month Daily Giveaway contest.

Cowboy Caviar is a juicy and flavorful dip made with the fresh flavors of beans, tomatoes, cilantro, and jalapenos. Tuck it into your child’s lunchbox with Sea Salt Baked Lentil Chips for some seriously delicious dipping!

Gather these ingredients:

• 1 (15.5 ounce) can Black Beans
• 1 (15.5 ounce) can Black-eyed Pease
• 1 (14.5 ounce) can Diced Tomatoes, drained
• 2 cups frozen Corn kernels, thawed
• ½ Medium Onion, chopped
• ¼ Green Bell Pepper, finely chopped
• ½ Pickled Jalapeno peppers, chopped
• ½ teaspoon Garlic salt
• 1 C. Italian Salad Dressing
• ¾ C. Cilantro, chopped

Next:
1. Mix the beans, peas, tomatoes, corn, onion, bell pepper, and jalapeno peppers in a large bowl.
2. Season with garlic salt.
3. Add dressing and cilantro, toss to coat.
4. Refrigerate for 20 minutes, or until ready to serve with your favorite dipping chips!

Did you know that lentils are the perfect ingredient for crafting hearty, healthy cookies? Packed with protein and fiber, these chuncky treats will satisfy your child’s sweet tooth the nutritious way!

This recipe comes to us from Cooking Channel star Bal Arneson.

-1 C. cooked lentils
-2 sticks butter
-1 C. brown sugar
-1 egg
-1 C. whole wheat flour
-1 tsp. baking soda
-1 tsp. vanilla
-1 C. rolled oats
-1 C. slivered almonds
-1 C. pumpkin seeds
-1 C. chocolate chips

1. Preheat the oven to 375 degrees Farenheit. Grease a cookie sheet.
2. Cream the lentils, butter, and brown sugar.
3. Add the egg and vanilla and blend.
4. Add the flour and baking soda and mix.
5. Stir in the oats, almonds, pumpkin seeds, and chocolate chips. Mix well.
6. Drop cookies by the spoonful on the prepared baking sheet, and flatten slightly.
7. Bake 13-18 minutes and cool on a baking rack.

Tuck these tasty and simple quesadillas into your child’s lunchbox with a side of salsa or guacamole!

-1 C. shredded cheddar cheese
-2 large whole wheat tortillas
-1 C. cooked black beans
-1 C. cooked brown rice

Spread one tortilla with cheese, beans, and rice. Fold over. Repeat with the second tortilla.
Microwave the quesadillas until the cheese melts – about 1 minute.
Slice the quesadillas into triangles, and enjoy the satisfaction of packing your child a fun lunch that’s packed with the healthy benefits of beans!

Please welcome a special guest to our Bean Blog! Today’s post was written by Pediadtric Dieticion, Lara Field.

Lara always has had a passion for kids’ nutrition. She has over nine years experience in clinical practice at two of the top ranked pediatric hospitals in the country, Children’s Memorial Hospital in Chicago and University of Chicago Medical Center. In 2008, Lara founded her private nutrition consulting business called FEED which stands for Forming Early Eating Decisions. Her services include in-home nutrition counseling, grocery store tours, and even meal preparation training. Visit her website: Continue reading →

It’s that time of year again – Back to School. Shiny new lunchboxes line the counters, and parents across the nation wrestle with a perennial dilemma: how can I pack a healthy lunch that my kids will actually eat?

Here are three reasons why legumes (such as lentils, beans, and chickpeas) are the perfect ingredients for a delicious, nutritionally supercharged lunch.

1. They’re versatile – Kids need variety and fun in their food. Legumes can be crafted into anything from burritos to hummus to muffins. With so many options, your kids will be less likely to feel bored!
2. They’re healthy – Lentils, beans, and chickpeas are packed with protein, fiber, and healthy minerals. Studies have shown that eating less meat and replacing it with other protein sources, such as legumes, lowers the risk of heart disease.
3. They’re good for the earth – The Meat Eater’s Guide to Climate Change ranked Lentils as the #1 Earth-friendly source of protein. Lentils are a sustainable crop with a very small carbon footprint.

This fall, our blog will feature a series of legume-based recipes perfect for your child’s lunchbox. We hope these healthfully delicious treats will add an extra dose of fun to your Back to School Season!

Happy Snacking!

The Mediterranean Snacks Team