Paris 2024: A Plant-Based Revolution

As the world turns its attention to the 2024 Olympic Games in Paris, athletes focus on physical training and optimizing their nutrition to perform at their peak. This year, Paris is hosting the world’s greatest athletes and pioneering a plant-based revolution, with a remarkable 60% of all meals served to athletes and fans being vegan. The humble bean, a dietary staple for centuries, is one often-overlooked nutritional powerhouse that can give athletes a competitive edge. Packed with protein, complex carbohydrates, fiber, and essential nutrients, beans offer many benefits for athletes striving for gold.

Nature’s Multi-Vitamin for Athletes

Beans are a versatile and nutrient-dense food that can support athletic performance in multiple ways. They provide sustained energy through complex carbohydrates, aid in muscle repair and growth with their high protein content, and offer essential minerals like iron, magnesium, and potassium to support electrolyte balance. Additionally, the high fiber content in beans can help athletes maintain a healthy weight and promote digestive health. Studies have also shown that a diet rich in beans may reduce the risk of certain cancers and heart disease, making them an excellent choice for long-term health and short-term performance gains.

Plant-Powered Olympians: A Growing Trend

Olympians and elite athletes increasingly recognize the value of incorporating beans into their diets. Some of the U.S.’s top professional athletes proudly embrace the plant-based diet. Elite athletes like Diana Taurasi and Kendrick Farris, competing in this year’s Olympics, credit their vegan diets for improved performance and faster recovery, proving that a plant-based diet isn’t just a choice – it’s a game-changer.

For example, Canadian boxer and 2022 middleweight world champion Tammara Thibeault follows a vegetarian diet. In an exclusive interview with Olympics.com, Thibeault revealed that while she appreciates vegetarianism’s ecological benefits and dietary diversity, meeting her protein needs can be challenging, especially when traveling for competitions.

The Vegetarian Athlete’s Secret Weapon

This is where beans can play a crucial role. As a complete protein source that’s rich in essential amino acids, beans can help vegetarian athletes like Thibeault meet their protein requirements without compromising their dietary preferences. Beans offer a sustainable, plant-based solution for athletes looking to maintain peak performance while exploring the rich diversity of vegetarianism.

Here are some delicious and nutritious recipes to try for athletes looking to harness the power of beans in their diets:

Red Bean Power Bowl

A nutrient-packed meal with Red Kidney Beans. Mostly raw ingredients for quick assembly – ideal for athletes needing fast, nutritious meals.

Slow Cooker Vegetarian Red Beans

An easy, protein-rich dish that can be prepared in advance for busy training days.

Instant Pot Lima Beans & Greens Soup

A warming, mineral-rich soup to support recovery and hydration.

White Bean Hummus

A protein-packed snack that’s great for pre-or post-workout fueling.

Red Bean & Goat Cheese Mediterranean Salad

A lighter option that still provides ample protein and nutrients for athletes watching their weight.

By incorporating these bean-based recipes into their meal plans, athletes can enjoy the nutritional benefits of beans while fueling their Olympic dreams. Whether you’re a competitive athlete or simply looking to improve your overall health and fitness, beans are a versatile and powerful addition to any diet.

Sources: Olympics.com (https://olympics.com/), Health University of Utah (https://healthcare.utah.edu/), LinkedIn (https://www.linkedin.com/pulse/effect-vegetarian-diets-sports-performance-closer-look-koikc/) Vegancuts.com (https://vegancuts.com/blogs/1/vegan-athletes), bonappetit.com (https://www.bonappetit.com/story/olympians-who-eat-vegan)

Kid-Friendly Beef and Bean Sloppy Joe Sliders

Ready to fill hungry tummies, these sliders are full of flavor and easy to eat. Bonus: one skillet cooking makes for quick cleanup. Feel free to swap ground turkey for ground beef, if you prefer.

Kid-Friendly Vegan Meatballs with Crawfish-Shaped Pasta

These meatballs are packed with beans, seasonings, and healthy goodness. Make them ahead of time, (and freeze if you’d like), then simply reheat in pasta sauce, and serve over our fun Dagostino Crawfish Shaped Pasta. Delish.

Kid-Friendly Instant Pot Pasta Fagioli

Super easy to make and perfect for chilly nights, this stick-to-your-ribs staple includes great northern beans, red kidneys, and Dagostino Fleur de Lis Shaped Pasta. Just add a salad and your favorite crusty bread for a complete meal.

Three Bean Salad

A classic favorite that’s been enjoyed for generations, this Three Bean Salad features red kidney beans, garbanzos, great northern beans, fresh veggies, and a tangy, tasty red wine vinaigrette.

Kid-Friendly Sloppy Joe Dogs

Who doesn’t love a chili dog? We’ve taken the sloppy joe mixture from our Beef and Bean Sloppy Joe Sliders and used it to make a crazy good chili dog. You’re welcome! 🙂

White Bean Pesto Pasta

A no-brainer weeknight meal, this White Bean Pesto Pasta offers a fresh-tasting, protein-packed dish full of healthy whole grains. Just four ingredients make it fast and easy!

Cozy Minestrone

This healthy, veggie-packed soup combines fresh vegetables, pasta, diced tomatoes, and Camellia Brand Cannellini Beans. You’ll wanna curl up and get cozy with a big bowl.

Pasta E Fagioli (Bean Soup with Pasta)

A classic Italian dish, our Pasta E Fagioli gets big flavor from salt pork, Camellia Brand Great Northern Beans, and Dagostino Birdseye Pasta.

Kid-Friendly Instant Pot Pasta Fagioli

Super easy to make, this stick-to-your-ribs staple includes great northern beans, red kidneys, and Dagostino Fleur de Lis Shaped Pasta. Just add a salad and your favorite crusty bread for a complete meal.

Kid-Friendly Pasta & White Bean Salad

A high protein lunch for kids and adults alike, this salad can be made ahead and enjoyed right out of the fridge, all week long. And it tastes great with any combo of your family’s favorite veggies and cheeses.

Meal prepping can be a great timesaver during busy weeks. Since many of us are working and learning remotely, a little meal planning and prepping can go a long way to reduce the stress of feeding yourself and your family around the clock. The fact is, there are lots of popular ways to meal-prep, but here, we’ll focus on individually portioned meals, as well as cooked ingredients (yes, beans!) ready to be used in recipes.

The recipes and ideas below offer you quick, protein-packed lunches, help you get meals on the table faster, and cut down on weeknight cooking time. Setting aside a couple of hours on a Saturday or Sunday afternoon for chopping and cooking ingredients is the key to making meal prep really work. Sound like a plan? Let’s get started.

Individually Portioned Mason Jar Meals

Mason jar meals involve prepping and cooking ingredients, assembling them in mason jars, and storing in the fridge, so that they’re ready to go as soon as hunger pangs strike. Get our best tips, tricks and recipe ideas for how to keep them crisp, delicious and nutritious.

Easy Instant Pot Black Beans = 3 Delicious Dishes

Cooking a pot of beans, washing and chopping veggies, making a batch of grains, and baking some potatoes are all great ways to have cooked ingredients on hand for making different meals throughout the week. The Instant Pot offers set-it-and-forget it meal prep, making things even easier. Try Instant Pot Black Beans, Black Bean Quinoa Salad, Black Bean Hummus, and Black Bean-Stuffed Sweet Potatoes.

How to Turn 1 Pot of Pintos into 5 Meals

With Easy Make-Ahead Pinto Beans, it’s only a few more steps to whip up Easy Refried Beans, Pinto Bean Burrito Bowls, Chipotle Pinto Bean Tortilla Soup, Cheesy Bean Quesadillas, and Bean & Bacon Breakfast Tacos.

How to Turn 1 Pot of White Beans into 5 Dishes

With simple Instant Pot White Beans, you’ll have quickly cooked white beans that are ready to be tossed into everything from hummus to pasta. Try delicious White Bean Hummus, White Bean, Basil and Sun-Dried Tomato Burgers, White Bean Pesto Pasta, Tomato & White Bean Bruschetta, and Tuna White Bean Salad.

Taking steps to truly eat well can be easier and tastier than you might think. And with a little ingenuity, you can enjoy a healthier take on your favorite southern meals. They key is being creative and mindful of the things you can do to use healthier cooking methods, increase nutrition, and take advantage of the amazing health benefits of dried beans, peas and lentils. This is one southern meal that lets you savor what you love, while treating your body right: Golden Sautéed Catfish, Warm Wild Greens Salad with Pecan Dressing and Crowder Peas with Okra.

While fried foods and pork products can be oh so tasty in a lot of our favorite recipes, occasionally replacing them with other flavor-enhancing tricks can help you cook healthier dishes that still taste delicious.

Golden Sautéed Catfish

For example, while a fish fry is great for an occasional weekend treat, it’s a good idea to enjoy your fish sautéed during the week. These filets are brushed with olive oil, coated with Creole seasoning that provides a punch, and cooked in one tablespoon of butter in a cast iron skillet — for great flavor and a nicely browned exterior. Lemon wedges squeezed over the finished dish bring out the brightness. Golden Sautéed Catfish is fast, easy and full of heart-healthy omega-3 fatty acids. And you can easily substitute snapper, flounder or tilapia for the catfish.

Warm Wild Green Salad with Pecan Dressing

Cooking greens down with bacon and ham is a beloved tradition, but you can also enjoy greens (turnip, mustard and collard) barely wilted and tossed in a warm dressing of balsamic vinegar, Dijon mustard, honey, olive oil and chopped pecans. Chock full of sweet, crunchy flavor, healthy fats, vitamins, minerals and antioxidants, this Warm Wild Greens Salad with Pecan Dressing is a wonderful way to eat your greens and feel good about every bite.

Crowder Peas and Okra

As you might already know, dried beans, peas and lentils have high amounts of fiber, iron, protein and nutrients that work to protect your body from free radicals and aging. With our Crowder Peas and Okra, cooked simply in a mixture of aromatic vegetables, broth and seasonings — you end up with a great-tasting, vegetarian dish that lets you reap all the health benefits that the peas naturally offer. Try these additional tips for adding meatless flavor to vegetarian beans.

Yes, you can enjoy your favorite southern dishes and still be good to yourself. And this complete meal is a wonderful place to start.

If you haven’t gotten on the mason jar meal bandwagon yet, you may be wondering what all the fuss is about. Well, by following a few simple guidelines outlined below, you can end up with fun, easy, make-ahead meals for on-the-go that save time and money. They also feature great ingredients, include powerful bean protein, and offer you a delicious meal right at your desk – or anywhere else you happen to be.

Sure, making mason jar meals requires some planning and meal prep, but the jars make it fun and different. Mason jars keep all the flavor and freshness locked in, and with the right layering technique, they’ll keep your ingredients from getting soggy. Your average plastic storage container just can’t do that.

Tips for Creating, Building & Enjoying Mason Jar Meals:

1. Prep and cook ingredients that will add healthy bulk to your mason jar meals and keep well in the fridge.
   • Try protein-rich make-ahead beans and lentils.
   • Whip up batches of whole grains like brown rice, pasta, and quinoa.
   • Shred a store-bought rotisserie chicken.
   • Clean and pre-chop vegetables.
2. The key to keeping everything crisp in a mason jar is to add dressing first, in the bottom of the jar. Then, on top of the dressing, add layers of hearty beans, lentils, and vegetables that won’t soak up the dressing. Then, add layers of more delicate items like rice, tomatoes, and lettuce, etc., towards the top.
3. Make a week’s worth of mason jar meals at one time. With all of your pre-made ingredients ready to go, it’s easy to build them all at once. Then just grab one each day as you head out the door.
4. When you’re ready to eat, simply unscrew the mason jar, turn it upside down over a bowl, and pour out. You’ll end up with a healthy, delicious, portion-controlled meal, and the dressing will be right on top, just as it should be.

Three Easy Mason Jar Meal Ideas

Try these great combinations for a variety of flavors, ingredients, and healthy protein.

1. Southwestern-Style Black Bean Salad: Start with a delicious, homemade Avocado Cilantro dressing, and add it to the bottom of a jar. Next, add corn, black or pinto beans, brown rice, sliced grape tomatoes, avocado chunks, and lettuce.
2. Quinoa Lentil Salad: Shake up a bright, lemony dressing right inside a mason jar — made from lemon juice, olive oil, dijon mustard, salt, and pepper. Top dressing with lentils, broccoli florets, chopped green onions, shredded chicken, and quinoa.
3. Spinach, Artichoke & White Bean Salad: Add your favorite Italian dressing to the bottom of a mason jar. Top with navy or great northern beans, chopped artichokes, orzo pasta, chopped tomatoes, and fresh baby spinach.

Now get creative — it’s all about mixing it up!

Kid-Friendly Pasta & White Bean Salad

An easy-to-throw-together, colorful pasta salad that can be eaten warm, chilled, or room-temperature, this Kid-Friendly Pasta & White Bean Salad features their favorites (yep, fun-shaped pasta and cheese) as well as sliced grape tomatoes, bits of broccoli, and cooked, creamy Great Northern Beans or Navy (Pea) Beans. To keep things simple and kid-palette-approved, the pasta salad gets tossed with olive oil, salt, and pepper. Get the recipe.

Cheesy Bean Quesadilla

An always-welcome treat, this Cheesy Bean Quesadilla is made with shredded sharp Cheddar, whole Pinto Beans (or refried beans), and a sprinkling of chopped red onion. Serve with a small side container of sour cream or plain Greek yogurt for dipping, and you’ll get smiles and requests to repeat this favorite later in the week. Get the recipe.

Flourless Black Bean Brownies

Shh. There’s really no need to tell the kids that these flourless brownies are made with cooked Black Beans. Fudgy and delicious, they’ll provide a sweet end to their lunchtime meal and some healthy fiber and protein to boot. Got a kid who’s gluten-free? This recipe is right up your alley. In fact, you’ll have trouble resisting these brownies yourself.

Crispy Cinnamon Garbanzo Beans

Roasted garbanzo beans are a super crunchy, tasty snack that you’ve probably started to see on the healthy snack food aisle at your local grocery store. Well, save yourself some money, and make them at home in your own oven with this kid-friendly recipe that incorporates cinnamon and sugar. A great mid-morning or afternoon snack, they’re an awesome lunchbox addition that tastes good and is good for them.

Red beans and rice is an essential dish of Louisiana cuisine. Folks flock to New Orleans and stand in long lines for a taste of this fantastic vegetarian dish.

Wait, vegetarian?! Yes. Unfortunately, we often forget the famed dish, (and truly any bean dish), can be made meatless and delicious — when using the right spices and seasonings. In addition, the bean is an amazing source of protein, a great iron source, and when served with a grain (think rice), it’s a complete protein.

As a culinary dietitian hailing from Louisiana, I recommend red beans and rice as a healthy dish for all my weight loss clients due to its fiber and protein content (read more about the health benefits of dried beans).

Want to try other kinds of beans but don’t know how to season them? Or maybe you have leftover beans you’re not sure what to do with? How can you add a new spin to a classic bean dish, or re-purpose leftovers into a completely new dish?

No fear! I consulted with my dietitian friends from around the U.S. to find out their favorite ways to spice up beans and lentils. Get inspired with their tips, and hit the kitchen. You just might add their suggestions to your weekly menu rotation, right alongside red beans and rice.

Here are simple tips to spice up plain cooked beans from three incredible dietitians. Linda Bojman, RD, enjoys thyme with her beans, while Amber Pankonin, RD, states, “If I am in a rush, I add a can of diced tomatoes and chiles to cooked black beans. It is delicious!”

Christy Wilson, RD, says, “I love to add fresh lime juice, cumin, paprika, canned or fresh tomatoes, and pepper to black beans for a quick weeknight supper.”

Can’t get enough black beans? Amy Gorin, MS, RDN, offers this: “I love adding garlic or onion powder to black beans while they’re cooking. The powder packs in a lot of flavor, and then I mix the beans with onions and bell peppers sautéed in low-sodium vegetable broth.”

Are lentils more your style? “Lentils pair well with Indian spices such as cumin, turmeric, and mustard seeds,” claims Sharon Palmer, RD. She also loves red beans. “My family loves a hearty chili featuring red beans and chili powder, tomato sauce, a bit of brown sugar, and vinegar.”

Elizabeth Ann Shaw, MS, RDN, CLT, says, “My husband hands-down loves my red lentils with habaneros, tomatoes, and red onion. We enjoy spicy foods, so anytime I use hot peppers and infuse them into beans and lentils, we both are satisfied! Bonus – he’ll even forget the ground meat and top his nachos with an extra helping of lentils!”

Looking for more of a Colombian style dish? Ximena Jimenez, RD, gives this tip. “In Colombia, we prepare beans with a tomato and onion sauce, called guiso, similar to sofrito. We add onions, tomatoes, scallions, finely chopped aji dulces, chopped cilantro, salt, ground black pepper, minced garlic cloves, and Worcestershire sauce.’

For a Puerto Rican style dish, take the suggestion of Betsy Ramirez, RD. “We add Sazon and sofrito to our beans. You can easily find it in the Latin section of the grocery store.”

Christy Wilson gives us a final tip for using leftover pinto beans. “I simply mash leftover cooked pinto beans with a little milk and spread on tortillas. It’s amazing!”

Do you have a favorite tip? Tell us, how do you spice up or repurpose your beans, lentils or peas?

Our friend Shelly Marie Redmond, MS, RD, LDN, is a culinary dietitian and founder of Skinny Louisiana.  Be sure to friend her on Facebook at Skinny Louisiana. For questions, email Shelly at shelly at skinnylouisiana.com. She goes for the classic red beans and rice!