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First of all, I’m so darn excited about our Patient Appreciation celebration next week, and can’t wait to see you there! Do you want to learn how to “Never be sick again!”?? Make sure it’s on your calendar, and RSVP today for your free goodie bag (you will feel very sad if you don’t get one, I promise!!). If you’ve forgotten, it’s next Wednesday night, April 17th, at 6:30 at the AF Senior Citizen’s Center. Wellness guru Karen Urbanek will be teaching us the secrets that have kept her family of 10 children sickness free (they really, truly don’t ever get sick – not even a cold!).

Speaking of wellness, my assistant Jenica told me something tonight that struck a chord. Some of my team members have taken the challenge to incorporate more whole foods into their diet. I’ve been cooking this way for a few years, so I send them recipes and tips now and then. This whole-foods thing is usually the wife’s idea, and the husband gets dragged along for the ride (sound familiar men??). Well, Jenica’s husband is no exception. She emailed me tonight to thank me for the recipes, and said that “surprisingly, my husband really likes these recipes!” Why is that a surprise??

This is one myth I will work until my last dying breath to dispel – healthy food doesn’t have to taste bad and it can fill you up!! If it tasted bad I wouldn’t still be eating this way. I’m no martyr – some of my greatest joys in life come from food! So I’m going to send those same recipes and tips occasionally on these emails, and hopefully I can convert a few of you too! I call it “Real Food for Real Families” and that’s what it is.

Real Simple Food Tip #1

Dried Beans

If you’ve never cooked with dried beans, you are missing one of the cheapest and most filling foods you can make. I can make a huge pot of chili or Mexican black beans for less than $1. (Don’t try to convince me healthy food is too expensive!)

Place dried beans in a bowl and cover with water two inches above top of beans. Let soak overnight. (This helps minimize gas!)

Drain and rinse beans in the morning and cook one of two ways:

  1. Put into large pan and cover with water two inches above top of beans. Bring to boil, then lower to simmer for 1-2 hours depending on size of bean (small beans, less time).
  2. Put in crockpot and cover with water two inches above top of beans. Cook on low for 8-10 hours.

I use the crockpot most often. I soak the beans overnight, then take 1 minute to put them in the crockpot to cook all day while I’m at work.

Real Food Bean Recipes:

Mexican Black Beans

Soak 2 Cups of black beans overnight
Put beans in crockpot and cover with water 2 inches above top of beans.
Add 1 onion, cut in quarters and 2 cloves of garlic, cut in half.
Cook 8-10 hours on low.
Scoop off all extra liquid on beans. Mash beans with potato masher, or use immersion blender to mash. Add 1 t salt and taste. Add more salt as needed (probably will need to).


“Stick to your ribs” 13 Bean Soup

29 oz. bag 13 Bean Soup mix dried beans (find in grocery store – Bob’s Red Mill is a brand

1 large onion, chopped
3 celery ribs, chopped
2 carrots, chopped
3 garlic cloves, minced
2 cups frozen corn
8 cups vegetable broth
2 {14 1/2 oz} cans diced tomatoes
1 T dried thyme
1/2 t salt (or more to taste)
1/2 t black pepper
1 T lemon juice

Toppings- Parmesan cheese (optional), Sliced deli-style “tame” pickled jalepenos (optional)

Soak beans overnight covered with water 2 inches above beans. Drain, rinse and add to your crock pot in morning. Add all other ingredients except toppings, stir, and cook on low for 8-10 hours or high for 4 hours.

I have two 13 year old boys. They have turned in to human vacuum cleaners, and when I make this soup they say, Wow mom, I am FULL! Music to a mother’s ears! I’d love to hear your recipes and experience with beans. Let me know how you liked the recipes. And I will see you next week at the class!! Ahh, I think a bowl of beans sounds good right now!

Dr. Michelle Jorgensen

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