1 Colorful Bean Recipe for 3 Meals

I’m trying something new – integrating a blogpost (about food and health) with a weekly meal plan anchored on a core recipe. I’m still seeking the best way to translate my  meal planning and our daily eating into this blog to make it easier for you to make nutrient-dense homemade meals.

It was a revelation to learn how critical fiber is  for our  brain health, heart health – overall health.

  • It helps us absorb nutrients from food, boosting our immunity
  • It takes toxins and waste out of our bodies, reducing inflammation and risk of cancer
  • Helps regulate blood sugar, reducing the risk of type II diabeletes

So how do we get more fiber? Eat more beans; they are one of the richest sources of dietary fiber.  And they have powerful combinations of vitamins and phytochemicals.

So how to eat more beans in a week? I anchored my meals this week on a double batch of Southwest Black Beans.


Pork Tenderloin

CMF Brown Rice

Made a double batch of rice; put away half to use later in the week. To the remaining half, I added 1 cup of peas and 1/3 cup chopped cilantro to the rice

Spinach Peach Salad

The recipe calls for citrus, but can replace with peach, nectarine, pear or mango


Southwest Black Beans over greens tossed with lime vinaigrette, served with avocado toast topped with toasted sunflower seeds



Fish Tacos

Roast fish fillets (brush with olive oil, top with lemon slices and broil in pre-heated oven for 10 – 15 minutes until begins to flake)

In a tortilla place greens, bean salad, fish, topped with a dollop of plain Greek yogurt and pico de gallo or chopped jalapenos

Spinach Salad with Avocado and Tomato tossed with CMF Basic Salad Dressing


Soba Noodles with Mushroom and Cabbage, topped with leftover pork tenderloin,  thinly sliced (I used kale instead of cabbage)


A “meal salad” tossing black bean salad with leftover brown rice and greens (I used a blend of baby kale and spinach), topped with feta cheese


What do you think? Is this a meal plan that you could use?


More Recipes Using Beans

Food Revolution Network: 12 Recipes using beans

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