Health for life

Some will balk at their flavor and size. Many will have texture issues. And still others just won’t enjoy the farting.

But know this: there are few cheaper, healthier, and more versatile foods than the humble bean. Members of the legume family, beans can be found everywhere from gourmet restaurants to campfire cauldrons. They’ve been vital to the survival of certain populations, and instrumental to the development of particular cuisines. Also, they taste good.
Still, there are folks out there unfamiliar with chickpeas and pintos, kidney and black beans. And for them, CHG proudly presents the following: a breakdown of why beans are wonderful, plus 42 tried-and-true recipes in which to use them.

HEALTH BENEFITS

Low in fat, high in protein, and astronomically high in fiber, beans work beautifully as the main components of recipes, but also as fabulous alternatives to meat. This is for a few reasons: A) they create a complete protein when paired with nuts, seeds, or grains, B) their chemical composition makes you feel sated longer than a lot of other foods, and C) they have a bulky and substantial mouthfeel, so you never feel deprived. Studies have found them to be solid tools in weight loss and maintenance, and integral to the prevention of all kinds of diseases.

If that ain’t enough for you, this WebMD blurb is pretty convincing: “In a recent study, bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts -- yet they consumed 199 calories more per day if they were adults and an incredible 335 calories more if they were teenagers.” Sweet.

P.S. True to the well-known rhyme, beans make you both smartier and fartier. They contain both certain vitamins that improve brain function AND undigestable sugars, which lead to exciting intestinal activity, which leads to gas. So there you go.

PRICE

Grown globally from Ethiopia to Australia, beans are some of the most plentiful - and subsequently cheapest - edibles anywhere. A pound of dried beans in Brooklyn will generally run about $1, and will produce four to six cups of food after rehydration.

Compare that to meat. In my neighborhood, a pound of chicken breast (one of the healthier animal options) runs $1.69 on sale. It shrinks slightly when cooked, ultimately producing around two cups of poultry.
Let’s do some math, then. One cup of cheap chicken is $1.69 divided by two, or $0.85. One cup of beans is $1.00 divided by five, or $0.20. Using these (incredibly) rough numbers, chicken breast is 425% the price of dried beans.

Of course, the numbers will vary by area, sales, and math skills, but you get the idea.

DRIED OR CANNED?

It’s a controversy as old as storage itself: dried or canned beans? On one hand, dried beans are universally cheaper, and widely considered to possess a creamier consistency and better overall flavor. On the other hand, canned beans aren’t terribly expensive themselves, and the taste difference is pretty negligible when you’re talking about everyday kitchen use.

The tiebreaker, then, is time. If you have the wherewithal, forethought, and 90 to 480 minutes to rehydrate a bag of dried chickpeas, you’ll be rewarded in kind. If you‘re throwing dinner together and an hour-long prep time is crazy talk, canned beans are the way to go.

It’s worth noting that if respected cooks aren’t using canned beans already (Giada DeLaurentiis, Sara Moulton, etc.), they’re starting to come around. Even die-hard dried fans like Mark Bittman have been giving props to metal dwellers recently. Meaning: don’t fear the Goya.

INTRODUCING … THE BEANS

If you’ve ever tried chili, hummus, minestrone, Texas caviar, Mexican food, Indian food, Italian food, or, er, ried beans, you’ve already experienced the wonder of the bean. They’re omnipresent in cuisines all over the world, and come in a range of flavors and sizes that can be adapted to thousands of dishes. Here are six of the most common found in the U.S., along with a few recipe suggestions for each.

(A quick note before we get to the beans themselves: there are a zillion types of legume, and some [like the soybean] are rocketing in popularity stateside. But to keep things manageable, we’re sticking to a few big ones.)

Black Beans
Used frequently in Latin cuisines, the black bean is a small, ebony bean with an earthy flavor. I find it pairs very well with grains, and makes for a stellar soup.
Black Bean and Tomato Quinoa
Black Bean Brownies
Black Bean Burrito Bake
Black Bean Salad with Fresh Corn
Black Bean Soup
Calabacitas Burritos
Stuffed Peppers with Black Beans and Corn

Black-Eyed Peas
A terrible band, but a wonderful food, black-eyed peas are all over Southern cuisine. Like other beans, they’re great sources of fiber, folate, and protein. Unlike other beans, you will always feel like they’re looking at you.
Black-Eyed Pea (Texas) Caviar
Black-Eyed Pea Salad
Collard Greens and Black-Eyed Peas

Cannellini/White Beans
There are a ton of variations on the white bean, but I dig cannellinis in particular for their creaminess and flavor. Found in many Italian dishes, you’ll find that Microsoft Word often corrects its spelling to “cannelloni,” which is annoying.
Escarole and White Beans
Garlicky Long Beans and Beans
Grilled Zucchini with Quinoa Stuffing
Guacamole Bean Dip
Penne with Lemon, Potatoes, and Cannellini
White Bean and Tarragon Soup
White Chicken Chili
Spinach and Cannellini Bean Dip

Chickpeas (Garbanzo Beans)
Without chickpeas, there would be no hummus. And without hummus, there would be no joy. Vital to Italian, Indian, and Middle Eastern cuisines (among others), the plentiful and versatile garbanzo bean can be found in virtually every form, from dip to stew to flour (though I have yet to see a chickpea smoothie). Due to its subtle flavor and increasing ubiquity in the U.S., I like to think of the chickpea as a gateway bean; if you like it, odds are other legumes will soon follow.
Beets and Greens Curry with Chickpeas
Chickpea Salad
Couscous with Chickpeas, Tomatoes, and Edamame
Curry in a Hurry
Greek-Style Chickpea Salad
Lemony Light Hummus
North African-style Chickpea Salad
Pasta e Ceci
Pasta with Zucchini and Chickpeas
Pasta with Broccoli and Chickpeas
Pindi Chana (Spicy Chickpea Curry)
Roasted Chickpeas
Shredded Zucchini and Chickpeas Over Polenta

Kidney Beans (red and pink)
Substantive and quite large in comparison to other common legumes, kidney beans go great on salads and substitute fabulously for meat in chilis and stews. And seriously, what’s a frugal kitchen without red beans and rice?
Chili Corn Pone Pie
Pumpkin Turkey Chili

Pinto Beans (Frijoles)
Wonderful on their own and even better mashed, these pink-brown legumes claim the great honor of being the only bean my mom likes. Also, I could be talking out my neck here, but I find pintos a little sweeter than black beans and chickpeas.
Refried Beans
Swiss Chard with Pinto Beans and Goat Cheese

Multiple Beans
Each of the following recipes use more than one type of bean.
Bodega Beans (any)
Camp Stove Veggie Chili (black, kidney)Curried Chickpeas and Black Beans (chickpeas, black)
Easy Vegetarian Bean Chili (any)
Gallo Pinto (pinto, black)
Indonesian Curried Bean Stew (chickpeas, black, kidney )
Light Leftover Turkey Chili (black, kidney)
Turkey Chili with Beans (white, pink, kidney)
_http://cheaphealthygood.blogspot.com/2009/10/beginners-guide-to-beans-plus-42-bean.html

Some will balk at their flavor and size. Many will have texture issues. And still others just won’t enjoy the farting.

But know this: there are few cheaper, healthier, and more versatile foods than the humble bean. Members of the legume family, beans can be found everywhere from gourmet restaurants to campfire cauldrons. They’ve been vital to the survival of certain populations, and instrumental to the development of particular cuisines. Also, they taste good.

Still, there are folks out there unfamiliar with chickpeas and pintos, kidney and black beans. And for them, CHG proudly presents the following: a breakdown of why beans are wonderful, plus 42 tried-and-true recipes in which to use them.

HEALTH BENEFITS

Low in fat, high in protein, and astronomically high in fiber, beans work beautifully as the main components of recipes, but also as fabulous alternatives to meat. This is for a few reasons: A) they create a complete protein when paired with nuts, seeds, or grains, B) their chemical composition makes you feel sated longer than a lot of other foods, and C) they have a bulky and substantial mouthfeel, so you never feel deprived. Studies have found them to be solid tools in weight loss and maintenance, and integral to the prevention of all kinds of diseases.

If that ain’t enough for you, this WebMD blurb is pretty convincing: “In a recent study, bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts -- yet they consumed 199 calories more per day if they were adults and an incredible 335 calories more if they were teenagers.” Sweet.

P.S. True to the well-known rhyme, beans make you both smartier and fartier. They contain both certain vitamins that improve brain function AND undigestable sugars, which lead to exciting intestinal activity, which leads to gas. So there you go.

PRICE

Grown globally from Ethiopia to Australia, beans are some of the most plentiful - and subsequently cheapest - edibles anywhere. A pound of dried beans in Brooklyn will generally run about $1, and will produce four to six cups of food after rehydration.

Compare that to meat. In my neighborhood, a pound of chicken breast (one of the healthier animal options) runs $1.69 on sale. It shrinks slightly when cooked, ultimately producing around two cups of poultry.

Let’s do some math, then. One cup of cheap chicken is $1.69 divided by two, or $0.85. One cup of beans is $1.00 divided by five, or $0.20. Using these (incredibly) rough numbers, chicken breast is 425% the price of dried beans.

Of course, the numbers will vary by area, sales, and math skills, but you get the idea.

DRIED OR CANNED?

It’s a controversy as old as storage itself: dried or canned beans? On one hand, dried beans are universally cheaper, and widely considered to possess a creamier consistency and better overall flavor. On the other hand, canned beans aren’t terribly expensive themselves, and the taste difference is pretty negligible when you’re talking about everyday kitchen use.

The tiebreaker, then, is time. If you have the wherewithal, forethought, and 90 to 480 minutes to rehydrate a bag of dried chickpeas, you’ll be rewarded in kind. If you‘re throwing dinner together and an hour-long prep time is crazy talk, canned beans are the way to go.

It’s worth noting that if respected cooks aren’t using canned beans already (Giada DeLaurentiis, Sara Moulton, etc.), they’re starting to come around. Even die-hard dried fans like Mark Bittman have been giving props to metal dwellers recently. Meaning: don’t fear the Goya.

INTRODUCING … THE BEANS

If you’ve ever tried chili, hummus, minestrone, Texas caviar, Mexican food, Indian food, Italian food, or, er, ried beans, you’ve already experienced the wonder of the bean. They’re omnipresent in cuisines all over the world, and come in a range of flavors and sizes that can be adapted to thousands of dishes. Here are six of the most common found in the U.S., along with a few recipe suggestions for each.

(A quick note before we get to the beans themselves: there are a zillion types of legume, and some [like the soybean] are rocketing in popularity stateside. But to keep things manageable, we’re sticking to a few big ones.)

Black Beans
Used frequently in Latin cuisines, the black bean is a small, ebony bean with an earthy flavor. I find it pairs very well with grains, and makes for a stellar soup.
Black Bean and Tomato Quinoa
Black Bean Brownies
Black Bean Burrito Bake
Black Bean Salad with Fresh Corn
Black Bean Soup
Calabacitas Burritos
Stuffed Peppers with Black Beans and Corn

Black-Eyed Peas
A terrible band, but a wonderful food, black-eyed peas are all over Southern cuisine. Like other beans, they’re great sources of fiber, folate, and protein. Unlike other beans, you will always feel like they’re looking at you.
Black-Eyed Pea (Texas) Caviar
Black-Eyed Pea Salad
Collard Greens and Black-Eyed Peas

Cannellini/White Beans
There are a ton of variations on the white bean, but I dig cannellinis in particular for their creaminess and flavor. Found in many Italian dishes, you’ll find that Microsoft Word often corrects its spelling to “cannelloni,” which is annoying.
Escarole and White Beans
Garlicky Long Beans and Beans
Grilled Zucchini with Quinoa Stuffing
Guacamole Bean Dip
Penne with Lemon, Potatoes, and Cannellini
White Bean and Tarragon Soup
White Chicken Chili
Spinach and Cannellini Bean Dip

Chickpeas (Garbanzo Beans)
Without chickpeas, there would be no hummus. And without hummus, there would be no joy. Vital to Italian, Indian, and Middle Eastern cuisines (among others), the plentiful and versatile garbanzo bean can be found in virtually every form, from dip to stew to flour (though I have yet to see a chickpea smoothie). Due to its subtle flavor and increasing ubiquity in the U.S., I like to think of the chickpea as a gateway bean; if you like it, odds are other legumes will soon follow.
Beets and Greens Curry with Chickpeas
Chickpea Salad
Couscous with Chickpeas, Tomatoes, and Edamame
Curry in a Hurry
Greek-Style Chickpea Salad
Lemony Light Hummus
North African-style Chickpea Salad
Pasta e Ceci
Pasta with Zucchini and Chickpeas
Pasta with Broccoli and Chickpeas
Pindi Chana (Spicy Chickpea Curry)
Roasted Chickpeas
Shredded Zucchini and Chickpeas Over Polenta

Kidney Beans (red and pink)
Substantive and quite large in comparison to other common legumes, kidney beans go great on salads and substitute fabulously for meat in chilis and stews. And seriously, what’s a frugal kitchen without red beans and rice?
Chili Corn Pone Pie
Pumpkin Turkey Chili

Pinto Beans (Frijoles)
Wonderful on their own and even better mashed, these pink-brown legumes claim the great honor of being the only bean my mom likes. Also, I could be talking out my neck here, but I find pintos a little sweeter than black beans and chickpeas.
Refried Beans
Swiss Chard with Pinto Beans and Goat Cheese

Multiple Beans
Each of the following recipes use more than one type of bean.
Bodega Beans (any)
Camp Stove Veggie Chili (black, kidney)
Curried Chickpeas and Black Beans (chickpeas, black)
Easy Vegetarian Bean Chili (any)
Gallo Pinto (pinto, black)
Indonesian Curried Bean Stew (chickpeas, black, kidney )
Light Leftover Turkey Chili (black, kidney)
Turkey Chili with Beans (white, pink, kidney)

And thats our ballgame. Readers, how about you? What are your favorite bean recipes?

~~~

If you like this article, you might also dig:

• 20 Cheap, Healthy Dishes Made From 10 Pantry Staples
• How to Tell if a Recipe is Cheap and Healthy Just By Looking at it
• Spend Less, Eat Healthier: The Five Most Important Things You Can Do

I never wanted to be one of those people whose conversations focus mainly on the weather. I also never wanted to be one of those people whose Facebook status updates are 90% about her cat. But it’s been an awful winter, and Tim has miraculously learned to fetch, confirming suspicions that he’s actually a really ugly dog, so here we are.

Those of you in Minnesota or Buffalo, feel free to punch me in the neck (er, mental image only), but I am officially through with this season. Snow can bite me. My greatest longing - besides going back in time, becoming Katharine Hepburn, and playing the lead role in The Lion in Winter – is that New York quickly and totally becomes spring-like in its capacities, meteorological and otherwise.

Blossoming buds? Yes, please.

Gentle April showers? Sure thing.

Easter Bunny? Yay!

Mets baseball? Not actually mentally prepared for that trauma yet, but you get the picture.

Mostly, I’d like some fresh produce. While tubers and root vegetables are delightfully welcome in October and November, by March, I’d just as soon never cook another squash again. A bite of ripe bell pepper or snap of fresh string bean - man, nothing could be more welcome right now. (Excepting mimosas, natch.)

So, let’s cheat: Tuna and White Bean Wraps are not just crisp, protein-packed flavor bombs, but sleek culinary vehicles for some ludicrously out-of-season produce (which, normally, I wouldn’t advocate, but c’mon). Tomatoes and cucumbers mix with scallions and a little parsley to brighten canned pantry staples, and give partakers a much longed-for taste of warm weather foods. Simple to prepare, easy to pack, and excellent for lunch or dinner, they’re a gentle, yet delicious reminder of the sunshine to come.

As for Camp CHG, we’ll be all right. Winter’s almost over. The temperatures have already crept into the mid-40s, and the only snow that’s left is that weird black tar slushy ice that doesn’t disappear until July, anyway. If only I can teach the cat to play Frisbee, we’re all set.

~~~

If this floats your boat, these will do wonders for your whole fleet:

• Ask the Internet: Canned Tuna Ideas?
• Herbed Tuna in Tomatoes
• Sardine Avocado Open-Faced Sandwiches

~~~

Tuna and White Bean Wraps
Makes 5 wraps


1 (5-ounce) can tuna packed in water, drained
1 (15-ounce) can white beans, drained and rinsed
1 medium tomato, seeded and diced
1/2 large cucumber, peeled, seeded and diced
2 to 3 scallions, chopped
1/4 cup parsley, chopped
1 or 2 tablespoons olive oil
1 tablespoon white wine vinegar
Kosher salt and freshly ground black pepper
Fresh lemon juice, if desired

For serving:
1 ounce baby spinach or mixed greens (optional)
5 fajita-sized tortillas (whole wheat if possible)

1) In a large bowl, combine tuna, white beans, tomato, cucumber, scallions, and parsley. Stir to combine. Add olive oil, vinegar, and salt and pepper to taste. Stir again. Adjust seasonings if necessary. If you wish, squeeze a little lemon juice over it to freshen up the works.

2) Line a tortilla with greens. Scoop tuna mix on to tortilla. Fold and eat.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
278 calories, 7.4 g fat, 7.4 g fiber, 14.8 g protein, $1.18

NOTE: All calculations for ingredient ranges fall within the middle of the range. In other words, 1 to 2 tablespoons olive oil is calculated for 1.5 tablespoons olive oil. I used MexAmerica tortilla wraps.

Calculations
1 (5-ounce) can tuna packed in water, drained: 145 calories, 3.4 g fat, 0 g fiber, 26.7 g protein, $1.00
1 (15-ounce) can white beans, drained and rinsed: 385 calories, 0 g fat, 21 g fiber, 28 g protein, $0.75
1 medium tomato, seeded and diced: 22 calories, 0.2 g fat, 1.5 g fiber, 1.1 g protein, $0.83
1/2 large cucumber, peeled, seeded and diced: 17 calories, 0.3 g fat, 1 g fiber, 0.8 g protein, $0.50
2 to 3 scallions, chopped: 20 calories, 0/1 g fat, 1.6 g fiber, 1.1 g protein, $0.22
1/4 cup parsley, chopped: 5 calories, 0.1 g fat, 0.5 g fiber, 0.5 g protein, $0.50
1 or 2 tablespoons olive oil: 179 calories, 20.2 g fat, 0 g fiber, 0 g protein, $0.15
1 tablespoon white wine vinegar: negligible calories, fat, fiber, and protein, $0.08
Kosher salt and freshly ground black pepper: negligible calories, fat, fiber, and protein, $0.02
Fresh lemon juice, if desired (1/2 lemon): 6 calories, 0 g fat, 0.1 g fiber, 0 g protein, $0.25
1 ounce baby spinach or mixed greens (optional): 12 calories, 0 g fat, 1.3 g fiber, 0.7 g protein, $0.60
5 fajita-sized whole wheat tortillas: 600 calories, 12.5 g fat, 10 g fiber, 15 g protein, $1.00
TOTAL: 1391 calories, 36.8 g fat, 37 g fiber, 73.9 g protein, $5.90
PER SERVING (TOTAL/5): 278 calories, 7.4 g fat, 7.4 g fiber, 14.8 g protein, $1.18

The Onion’s AV Club recently asked its writers about art they discovered too late – stuff that could have been life-changing at 17, but meant zilch at 27. A few contributors mentioned video games and Star Wars. Another, Harry Potter. One woman claimed Bob Dylan did nothing for her, having been subjected to so many bad impressions before hearing the actual thing.

It was kind of a bummer, honestly. (A life without Star Wars is a life without joy.) But it got me thinking about things I waited too long to try, and how that timeframe affected my appreciation for them.

Let’s see. Emo music is definitely one. What I might have found romantic and charmingly melancholy at 20 sounded like self-indulgent whining at 25. Same goes for everything on Cartoon Network. In 2000, it could have been revelatory. In 2010, I just want Tim & Eric to get to the point already.

The big tuna: I read On the Road when I was 27, about ten years after I should have. It came highly recommended, and the prose was all it was cracked up to be – weird and gorgeous, evocative and elusive.

The problem came with the message. Instead of, “Let’s hop in a Chevy, ditch this town, and fill our time with freedom, just like Sal Paradise and Dean Moriarity!” I thought, “What irresponsible jags, leaving their families and responsibilities for such silliness. Those beatniks need some damn jobs.” Harsh, man. Harsh.

The experience made me happy I caught One Flew Over the Cuckoo’s Nest my sophomore year of college, and Catcher in the Rye in 9th grade. They’ll always be two of my favorite novels, probably because all teenagers relate to alienation. Sometimes I wonder if I would find them foolish now, if I had just picked them up for the first time. How sad.

It’s such a relief, then, that the opposite happened with food and cooking. They meant nothing to me as a kid; they were means to an end. The less time they took, the better. But age has made me appreciate vegetables and cast iron pans, spices and the pleasures of a good roast chicken.

There’s no easy way to segue into a White Bean Dip here, so I’ll just awkwardly cut to the chase: this recipe is tasty, fantastically easy, and dang addictive. It’s barely even cooking, actually – more like alchemy. Just a few ingredients thrown together to create manna.

That aside, what about you, readers? What did you discover too late? How do they differ from the things you found later, but appreciated immediately? What do you look forward to getting into? Its all about possibilities, isnt it? And if something doesnt connect, thats okay. But what a thrill when it does.

~~~
If you like this recipe, you might also appreciate:

• Baba Ghanouj
• Lemony Hummus
• Roasted Eggplant Spread

~~~

White Bean Dip
Makes 6 servings of 1/4 cup each.
Adapted from Ellie Krieger.
(This is actually a picture of CHGs hummus, because ... uh, technical malfunction? They look pretty much the same, though.)


1 19-ounce can cannellini beans, rinsed and drained
1 clove garlic
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice, plus more as needed
Kosher salt
Freshly ground black pepper

Combine all ingredients in a food processor. Puree. Taste and see if you like the results. If not, add more of what’s missing. Serve.

Approximate Calories, Fat, Fiber, and Price Per Serving
115 calories, 4.5 g fat, 4 g fiber, $0.28

Calculations
1 19-ounce can cannellini beans, rinsed and drained: 440 calories, 0 g fat, 24 g fiber, $0.99
1 clove garlic: 4 calories, 0.1 g fat, 0.1 g fiber, $0.05
2 tablespoons extra virgin olive oil: 239 calories, 27 g fat, 0 g fiber, $0.23
2 tablespoons fresh lemon juice: 8 calories, 0 g fat, 0.1 g fiber, $0.40
Kosher salt: negligible calories, fat, and fiber, $0.01
Freshly ground black pepper: negligible calories, fat, and fiber, $0.01
TOTAL: 691 calories, 27.1 g fat, 24.2 g fiber, $1.69
PER SERVING (TOTAL/6): 115 calories, 4.5 g fat, 4 g fiber, $0.28

Today on Serious Eats, Marinated Mushroom Salad, another fine entry in our No-Cook pantheon of goodness.

As a break from talking about A) how hot it is, B) how much we’re perspiring, and C) how it’s currently possible to cook tuna on the streets of NYC, I’m going to talk about D) television. Yay!

(This isn’t meant to detract from today’s recipe – a stunningly easy, very tasty no-cook red pepper and white bean wrap. I’m just feeling punchy.)

I tend not to watch a lot of TV, but it’s a good time when the mood strikes. Since we don’t get cable, we rent Netflix DVDs and take in a few episodes of one show in a single evening. It’s kind of like watching a really long, really good movie over a few nights. It’s how we discovered both Friday Night Lights and Mad Men, which we now quote constantly, to the detriment of actual original language.

Anyway, for kicks, I thought I’d compile my top ten single TV episodes, ever. In history. Of America. Readers, do you agree with any of them? What are your favorites? The comment section is wide open. I think this’ll be a good one.

(Needless to say, there are spoilers ahead. Read with caution. Oh, and try the wraps. They’re good.)

1) The Sopranos – “Long Term Parking”
I am of the opinion that this is the greatest hour of television ever made, and it’s 99% due to Drea de Matteo’s performance as Adriana La Cerva, the FBI-informant girlfriend of gangster Christopher Moltisanti. (She won an Emmy for her troubles.) There’s one scene in which she appears to be escaping from certain death, only it turns out to be a dream, and I think I stopped breathing for about 20 minutes. Sopranos fans, you know what I’m talking about.

2) Six Feet Under – “Finale”
You know how super solid shows seem to mess up their series finales? (See: Seinfeld, The Sopranos, etc.) Totally not the case with SFU. They wrapped it with a pitch-perfect montage that echoed a major plot device within the show, and made me openly weep for about four days straight.

3) Roseanne – “War and Peace”
Sullen, smart, and just trying to navigate adolescence, Darlene Conner was my hero growing up. This episode, she bails her father out of jail after he decks her aunt’s abusive boyfriend. Sara Gilbert kills it. (Other Roseanne contenders: “A Stash From the Past” and the one where Jackie and Roseanne’s dad dies, if only for this scene. Man, Laurie Metcalf is the best.)

4) The Office – “Casino Night”
Yeah, there’s the whole PB&J scene at the end, which catapults this season finale into the canon. But it’s what comes before that makes this Season 2 episode truly outstanding. Every character, from Creed to Bob Vance, have wonderful scenes. Steve Carell/Michael Scott anchors the whole shebang with the funniest imagined love triangle, evah.

5) Friday Night Lights – “The Son”
Why isn’t anyone watching this show? EVERYONE should be watching this show, if only to see Zach Gilford’s portrayal of Matt Saracen, the put-upon second-string quarterback who deals with indignity after indignity with the patience of Job. Here, Matt confronts the death of his dad with heartbreaking confusion and characteristic sacrifice.

6 & 7) The Simpsons – “HOMR”/”Treehouse of Horror IV”
Man, it’s so hard to pick just one. So here are two. The first is largely about the relationship between Lisa and Homer, which always guarantees a good plot. The second is, IMHO, the best of the show’s Halloween episodes, not least because of the hilarious Dracula parody. (“Oh, Lisa! You and your stories! ‘Dad, Bart is a vampire.’ ‘Beer kills brain cells.’ Now, lets get back to that... building thingy... where our beds and T.V... is.”

8) Friends – “The One With the Embryos”
While the first three seasons produced some classic television, Friends really started firing on all cylinders in Season 4. Phoebe was still a sweetheart, Ross had not yet become a shrill drip, and even Monica had moments of hilarity. This episode, in which the girls engage the boys in an all-out trivia war, is the best of the whole series. Miss Chanandler Bong agrees.

9) The Wire – “Misgivings”
A shockingly violent act committed by Chris and Snoop (the scariest henchman and henchwoman in all of television) binds Michael forever to Marlo’s organization. Really, all of Season 4 is exemplary TV, but few include such an obvious turning point for one of the major characters. Horrifying and riveting.

10) Mad Men – “Guy Walks Into an Advertising Agency”
Aesthetically, it’s easy to like Mad Men. The people, clothing, and sets are all meticulously gorgeous. Emotionally, it takes a little longer to engage. I wasn’t fully in until this episode of Season 3, in which a dippy secretary runs over a bigwig’s foot with a lawnmower at the office. High stakes, personal connections, and hilarious dialogue make it the best in the series.

HONORABLE MENTIONS
Community – Paintball episode
Undeclared – the one with the dolphin noises
Planet Earth – the one where the shark eats the seal in one bite

Readers, what about you?

~~~

If you would like this recipe in your stomach, you might also quite enjoy ingesting:

• Chickpea Salad
• Daikon (Jicama) Mango Slaw
• Tomato and Avocado Salsa

~~~

White Bean and Roasted Red Pepper Vegetable Wraps with Spinach
Serves 6.
Adapted from Supermarket Vegan.


1 (15-ounce) can white beans, rinsed and drained
1 (7-ounce) jar roasted red peppers, drained thoroughly
1 or 2 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
1 medium-large clove garlic, minced
1/2 teaspoon salt
Freshly ground black pepper, to taste
6 8-to-10 inch flour tortillas
A few handfuls baby spinach

1) Combine beans, peppers, lemon juice, olive oil, garlic, salt, and pepper in a food processor. Puree.

2) Divide the mixture amongst the tortillas (about 1/4 to 1/3 cup each). Spread, leaving a 1-inch border around the edges of each one. Add a few spinach leaves to each.

3) Roll ‘em up.

4) Cover and refrigerate at least 30 minutes. Serve cold.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
218 calories, 5.5 g fat, 4.8 g fiber, 8.7 g protein, $0.76

Note: My (Tropical brand) tortillas come in at only 100 calories each. Your calculations may vary, depending on your wraps.

Calculations
1 (15-ounce) can white beans: 536 calories, 1.4 g fat, 22 g fiber, 33.3 g protein $0.89
1 (7-ounce) jar roasted red peppers: 35 calories, 0 g fat, 0 g fiber, 0 g protein, $1.39
1 or 2 tablespoons fresh lemon juice: 6 calories, 0 g fat, 0.1 g fiber, 0.1 g protein, $0.50
1 tablespoon extra virgin olive oil: 119 calories, 13.5 g fat, 0 g fiber, 0 g protein, $0.12
1 medium-large clove garlic: 4 calories, 0 g fat, 0.1 g fiber, 0.2 g protein, $0.05
1/2 teaspoon salt: negligible calories, fat, fiber, and protein, $0.01
Freshly ground black pepper, to taste: negligible calories, fat, fiber, and protein, $0.01
6 8-to-10 inch flour tortillas: 600 calories, 18 g fat, 6 g fiber, 18 g protein, $1.07
A few handfuls baby spinach: 6 calories, 0 g fat, 0.7 g fiber, 0.3 g protein, $0.50
TOTAL: 1306 calories, 32.9 g fat, 28.9 g fiber, 51.9 g protein, $4.54
PER SERVING: 218 calories, 5.5 g fat, 4.8 g fiber, 8.7 g protein, $0.76