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	<title>GoldenStarFruit - Easy Recipes for Healthy Eating &#187; beans</title>
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	<link>http://www.goldenstarfruit.com</link>
	<description>Healthy Eating - EASY Low Fat, Low Cal, Low Carb RECIPES</description>
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		<title>Beet Greens, Spinach, Kidney Beans</title>
		<link>http://www.goldenstarfruit.com/2010/09/20/beet-greens-spinach-kidney-beans/</link>
		<comments>http://www.goldenstarfruit.com/2010/09/20/beet-greens-spinach-kidney-beans/#comments</comments>
		<pubDate>Mon, 20 Sep 2010 15:18:14 +0000</pubDate>
		<dc:creator>Carol</dc:creator>
				<category><![CDATA[Recipes - Main Dish]]></category>
		<category><![CDATA[beans]]></category>
		<category><![CDATA[beet greens]]></category>
		<category><![CDATA[easy]]></category>
		<category><![CDATA[onion]]></category>
		<category><![CDATA[spinach]]></category>

		<guid isPermaLink="false">http://goldenstarfruit.com/?p=429</guid>
		<description><![CDATA[Cindy found this recipe on AllRecipes.com. I haven&#8217;t tried it yet but it looks easy and sounds very healthy. Fresh Ingredients 1 small white onion, sliced 3 cloves garlic, crushed 2 cups baby spinach, coarsely chopped 1 bunch beet greens with stems, chopped PantryFare 1 can kidney beans, drained with 1/4 cup liquid reserved 2/3 [...]]]></description>
			<content:encoded><![CDATA[<p></a>Cindy found this recipe on <a href="http://allrecipes.com/Recipe/Beet-Greens-and-Baby-Spinach-with-Red-Kidney-Beans-and-Bacon-Bits/Detail.aspx?src=etaf" target=_blank>AllRecipes.com</a>.  I haven&#8217;t tried it yet but it looks easy and sounds<em> very </em>healthy.</p>
<p><strong>Fresh Ingredients</strong><br />
1 small white onion, sliced<br />
3 cloves garlic, crushed<br />
2 cups baby spinach, coarsely chopped<br />
1 bunch beet greens with stems, chopped</p>
<p><strong>PantryFare</strong><br />
1 can kidney beans, drained with 1/4 cup liquid reserved<br />
2/3 cup imitation bacon bits<br />
1/2 cup red wine vinegar</p>
<p><strong>Oils and Spices</strong><br />
2 T olive oil<br />
salt to taste</p>
<p>Heat olive oil in a skillet over medium heat, and cook the onion until transparent and beginning to turn brown, about 8 minutes; stir in garlic, and cook just until fragrant, about 1 more minute. Stir in spinach and beet greens, partially cover the pan, then cook until the leaves wilt, about 2 minutes. Sprinkle on the bacon bits. Stir in the kidney beans with reserved liquid, and cook the mixture, stirring often, for about 2 more minutes. Mix in the red wine vinegar, and cook until the pan juices reduce and the greens are tender, about 5 more minutes. Season to taste with salt.</p>
<p>Thanks to truckersmom and <a href="http://AllRecipes.com">AllRecipes.com</a>!</p>
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		<item>
		<title>Frijoles Refritos (Refried Beans)</title>
		<link>http://www.goldenstarfruit.com/2010/07/07/frijoles-refritos-refried-beans/</link>
		<comments>http://www.goldenstarfruit.com/2010/07/07/frijoles-refritos-refried-beans/#comments</comments>
		<pubDate>Wed, 07 Jul 2010 15:22:15 +0000</pubDate>
		<dc:creator>Carol</dc:creator>
				<category><![CDATA[Recipes - Main Dish]]></category>
		<category><![CDATA[beans]]></category>
		<category><![CDATA[black beans]]></category>
		<category><![CDATA[easy]]></category>
		<category><![CDATA[onion]]></category>
		<category><![CDATA[pinto beans]]></category>

		<guid isPermaLink="false">http://goldenstarfruit.com/?p=416</guid>
		<description><![CDATA[Another recipe from Diana Kennedy, The Art of Mexican Cooking using the Pot Beans. Fresh Ingredients 1 recipe frioles de olla 1 T white onion, finely chopped Spices and Oils 6 T lard Heat the lard in a 10&#8243; frying pan. Fry the onion over medium heat until transparent. Add a cupful of the beans [...]]]></description>
			<content:encoded><![CDATA[<p>Another recipe from Diana Kennedy, <em>The Art of Mexican Cooking</em> using the Pot Beans.</p>
<p><strong>Fresh Ingredients</strong><br />
1 recipe <em>frioles de olla</em><br />
1 T white onion, finely chopped</p>
<p><strong>Spices and Oils</strong><br />
6 T lard</p>
<p>Heat the lard in a 10&#8243; frying pan.  Fry the onion over medium heat until transparent.  Add a cupful of the beans and broth and mash down over fairly high heat.  As they reduce, add more and keep mashing until all the beans have been added.  Continue frying as you scrap the sides and bottom of the pan until the mixture becomes a thick paste and you can see the bottom of the pan as you stir.</p>
<p>If you are preparing the beans ahead, cook them until all the beans have been added and mashed.  Then cover tightly to prevent a hard crust from forming on the top.  When reheating, sprinkle the top with warm water, mix in and continue with the final frying.</p>
<p>The paste freezes well.</p>
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		<item>
		<title>Frioles de Olla (Pot Beans)</title>
		<link>http://www.goldenstarfruit.com/2010/07/07/frioles-de-olla-pot-beans/</link>
		<comments>http://www.goldenstarfruit.com/2010/07/07/frioles-de-olla-pot-beans/#comments</comments>
		<pubDate>Wed, 07 Jul 2010 15:09:43 +0000</pubDate>
		<dc:creator>Carol</dc:creator>
				<category><![CDATA[Recipes - Main Dish]]></category>
		<category><![CDATA[beans]]></category>
		<category><![CDATA[black beans]]></category>
		<category><![CDATA[onion]]></category>

		<guid isPermaLink="false">http://goldenstarfruit.com/?p=412</guid>
		<description><![CDATA[I add recipes here that I don&#8217;t want to forget. This one comes from Diana Kennedy, The Art of Mexican Cooking (see the above Good Books link to Amazon). Fresh Ingredients 1/4 white onion, roughly sliced PantryFare 1/2 pound dry beans &#8211; pinto, pink or black turtle Spices and Oils 1 heaping T lard sea [...]]]></description>
			<content:encoded><![CDATA[<p>I add recipes here that I don&#8217;t want to forget.  This one comes from Diana Kennedy, <em>The Art of Mexican Cooking</em> (see the above Good Books link to Amazon).</p>
<p><strong>Fresh Ingredients</strong><br />
1/4 white onion, roughly sliced</p>
<p><strong>PantryFare</strong><br />
1/2 pound dry beans &#8211; pinto, pink or black turtle</p>
<p><strong>Spices and Oils</strong><br />
1 heaping T lard<br />
sea salt to taste</p>
<p>Remove stones and dirt from the beans and rinse them twice in cold water.  Drain.  Place in a pot and cover with hot water plus about 3 inches above the beans.  Add the onion and lard and bring to a simmer.  Continue simmering until the beans are soft, then add salt and continue cooking until the beans are very soft and the broth is soupy.  Cooking time will vary depending on the dryness of the beans but plan on an extended time frame and eat the next day.</p>
<p>Pointers from Diana Kennedy:<br />
&#8220;<em>Do not</em> soak the beans first; the skin gives off an unpleasant flavor.&#8221;<br />
&#8220;<em>Do not</em> add the salt until the skins are <em>soft</em>, or they will toughen.&#8221;<br />
&#8220;<em>Do not</em> leave the beans at room temperature for any length of time; they ferment easily&#8221;<br />
<em>Always</em>  use the bean broth . . . throw out the book that tells you to discard it.&#8221;</p>
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		</item>
		<item>
		<title>Butternut Squash Soup</title>
		<link>http://www.goldenstarfruit.com/2009/12/03/butternut-squash-soup/</link>
		<comments>http://www.goldenstarfruit.com/2009/12/03/butternut-squash-soup/#comments</comments>
		<pubDate>Thu, 03 Dec 2009 19:22:35 +0000</pubDate>
		<dc:creator>Carol</dc:creator>
				<category><![CDATA[Recipes - Soups]]></category>
		<category><![CDATA[beans]]></category>
		<category><![CDATA[broth]]></category>
		<category><![CDATA[butternut squash]]></category>
		<category><![CDATA[cumin]]></category>
		<category><![CDATA[onion]]></category>

		<guid isPermaLink="false">http://goldenstarfruit.com/?p=290</guid>
		<description><![CDATA[This is another recipe from the St Petersburg Times. 1 &#8211; Butternut Squash, peeled and cubed in 1 inch pieces 1 Cup chopped onion 1 Tablespoon Olive Oil 1/2 tsp salt 1/2 tsp ground cumin 1/2 tsp ground corriander 4 Cups broth 2- 15 oz cans white beans 2 Tablespoons orange juice 1 tsp sherry [...]]]></description>
			<content:encoded><![CDATA[<p>This is another recipe from the <a href="http://www.tampabay.com/features/food/cooking/three-simple-butternut-squash-dishes/1050556">St Petersburg Times</a>.</p>
<p><strong>1 &#8211; Butternut Squash, peeled and cubed in 1 inch pieces<br />
1 Cup chopped onion<br />
1 Tablespoon Olive Oil</p>
<p>1/2 tsp salt<br />
1/2 tsp ground cumin<br />
1/2 tsp ground corriander</p>
<p>4 Cups broth</p>
<p>2- 15 oz cans white beans<br />
2 Tablespoons orange juice<br />
1 tsp sherry vinegar<br />
</strong><br />
Cook onion 3 to 4 minutes in oil heated in large pot at medium high.  Add squash, spices and broth and simmer 20 minutes, until squash is tender.  Add beans, juice and vinegar to broth.  Once heated, transfer to your blender in batches and puree.  Salt and pepper to taste.</p>
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		</item>
		<item>
		<title>Rice and Beans</title>
		<link>http://www.goldenstarfruit.com/2009/05/25/rice-and-beans/</link>
		<comments>http://www.goldenstarfruit.com/2009/05/25/rice-and-beans/#comments</comments>
		<pubDate>Tue, 26 May 2009 00:20:09 +0000</pubDate>
		<dc:creator>Carol</dc:creator>
				<category><![CDATA[Recipes - Main Dish]]></category>
		<category><![CDATA[beans]]></category>
		<category><![CDATA[Daisy Martinez]]></category>
		<category><![CDATA[recipe]]></category>
		<category><![CDATA[rice]]></category>
		<category><![CDATA[sofrito]]></category>

		<guid isPermaLink="false">http://goldenstarfruit.wordpress.com/?p=58</guid>
		<description><![CDATA[I&#8217;m not going to post a recipe for this. Instead, I&#8217;ll refer you to Daisy Martinez&#8217; site where there are explicit directions for cooking both the rice and the beans. Daisy&#8217;s Rice Recipe I fixed the rice and beans yesterday using brown rice and spicing it up with sofrito that I had in the freezer. [...]]]></description>
			<content:encoded><![CDATA[<p>I&#8217;m not going to post a recipe for this.  Instead, I&#8217;ll refer you to Daisy Martinez&#8217; site where there are explicit directions for cooking both the rice and the beans.  <a href="http://www.daisymartinez.com/recipes/QuartetWhiteRice.htm">Daisy&#8217;s Rice Recipe </a></p>
<p>I fixed the rice and beans yesterday using brown rice and spicing it up with sofrito that I had in the freezer.  It was very tasty though I&#8217;m still airing the house out this morning.  It took approximately 3 hours from start to finish but worth the trouble and the wait.</p>
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