From The Nutritionist

Kate Williams, RD, LD
Guest Author:
Kate Williams, RD, LD

It’s Barbecue Season– Beans and Berries, Oh My!

Summer barbecues are a mainstay of the traditional American culture. Did you know that Lyndon B. Johnson hosted the first cookout at the White House that featured Texas-style barbecued ribs?1 Hanging out with family and friends, playing games and of course, enjoying delicious fare are all part of a successful cookout. Believe it or not, there are simple ways to serve sweet and savory dishes with a nutritious edge. Not only is it prime barbeque season, it is also National Baked Beans and National Berry month! Let’s see how to celebrate an all-in-one event. Read on to see why filling beans and naturally sweet, summertime berries are great choices. Savory hand-selected recipes make it all so easy!

 

Bring on the Beans

Baked beans most likely date back to Native Americans' cuisine. In early times, Native Americans cooked beans, on a pot and used maple syrup to sweeten them. From that, a modified recipe was born, Boston Baked Beans – a combination of beans, molasses and salt pork. Today baked beans (made from haricot/navy beans) are a common cookout side dish. Despite what the name suggests, now “baked” beans are typically stewed in a sugar and tomato based sauce, with slight variations found around the world. However, not all baked beans are created equal –if you start with original baked beans and flavor them yourself, be mindful of added calories, fat and sodium. Why not try adding some Canadian bacon instead of regular pork bacon? Caramelized onions, sweet green peppers and roasted garlic add intense flavor without added sodium. Want some fiery beans? How about adding a bit of hot sauce or sautéed chilies? Don’t forget some of your favorite specialty mustard. Regardless of your prep methods, baked beans provide fiber to the diet, a nutrient many Americans are lacking.


Barbecue Chicken & Bean Dip
 
Bean & Cheese Potato Skins

 

Did you know that baked beans can actually be an ingredient in dishes? Check out these unique and delicious recipes that make baked beans an ingredient not just a stand-alone side dish! Want savory beans without the effort? Let ChunkyTM Baked Beans do the work for you!

Berry Good Desserts

Berries often hold a coveted spot on superfood lists and with good reason. Many antioxidant-rich berries are also high in vitamin C and fiber, and provide folate and potassium.2 Did I mention they are also naturally sweet and delicious? Remember to refrigerate berries, but wait to wash them until right before you plan to eat them to delay spoilage. Almost all berries are in season and can be easily found at your local grocery store or farmers’ market. Did the kids go a bit overboard at your “pick them yourself” venture? You can always freeze some or make jam. Want to serve something more impressive than ice cream, popsicles, and apple pie at your next BBQ? Set up a berry shortcake bar, stocked with shortcake, whipped topping, a variety of berries and other toppings like patriotic-colored sprinkles. Check out these berry-licious selections complements of Campbell’s Kitchen®.


Berry Bordeaux Desserts
 
Quick & Easy No Guilt Berry Shortcake
 

Strawberry Napoleons
 
Pomegranate Blueberry Granita

 

As you plan the menu for your 4th of July cookout or neighborhood block party, be sure to feature beans and berries! What’s better than having one event to celebrate? Three of course!

Here’s to BBQs, berries and beans!

Kate

 

Kate's Bio

Kate received her bachelor's degree in dietetics from the University of Delaware and completed her dietetic internship at Johns Hopkins Bayview Medical Center. She has over ten years of experience in a variety of nutrition-related practice areas including clinical nutrition, weight management counseling, health and wellness and nutrition education. Kate has worked as a nutrition consultant to the Campbell Soup Company since 2005

  1. Fun Facts about Barbecue
  2. Boost Nutrition with Berries

Upcoming Events

 

Fruits & Veggies – More Matters® >

Find out how eating more fruits and veggies can
help you eat well and stay healthy.

Product Nutrition Finder >

Search for products by selecting criteria based on your specific nutrition and dietary needs, food components and Campbell brands.

Campbell´s® ChunkyTM Baked Beans >

Want to serve delicious baked beans without the effort? Let Campbell´s® ChunkyTM varieties like Baked Beans with Bourbon & Brown Sugar add savory flavor to your cookout. Explore available varieties today!

 
CLOSE

Suggest A Topic

Enter a topic here

50 characters remaining

Star your favorite topics below:

  • Organic

  • Genetically Modified Products

  • New Dietary Guidelines

  • Protein

  • Diabetes

  • Pediatric Nutrition

  • Sports Nutrition

  • High Fructose Corn Syrup

CLOSE

Suggest A Topic

Enter a topic here

50 characters remaining

Star your favorite topics below:

  • Organic

  • Genetically Modified Products

  • New Dietary Guidelines

  • Protein

  • Diabetes

  • Pediatric Nutrition

  • Sports Nutrition

  • High Fructose Corn Syrup

CLOSE

Suggest A Topic

Enter a topic here

50 characters remaining

Star your favorite topics below:

  • Organic

  • Genetically Modified Products

  • New Dietary Guidelines

  • Protein

  • Diabetes

  • Pediatric Nutrition

  • Sports Nutrition

  • High Fructose Corn Syrup

CLOSE

En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

CLOSE

Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

  • 1/3 cup carrots, finely cut julienne
  • 1/3 cup sugar snap peas, cross cut thinly
  • 1/3 cup zucchini, yellow, finely cut julienne
  • 6 each cherry tomatoes, cut in half
  • 1 Tbsp. shallot, minced
  • 1 clove garlic, minced
  • 1 Tbsp. extra virgin olive oil
  • 2 tsp. parsley, fresh, minced
  • Dash salt
  • Dash black pepper
  • 6 oz. fillet, flounder (2 fillets, 3oz. each)
  • 2 Tbsp. Low Sodium Spicy Hot V8® 100% Vegetable juice
  • 3/4 lb. clams, in the shell

Instructions:

  1. Preheat the oven to 425°F.
  2. Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
  3. Lightly oil two large heart shaped pieces of parchment paper.
  4. With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
  5. Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
  6. Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8® 100% Vegetable juice.
  7. Place half of the clams around each portion of vegetables and fish.
  8. Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
  9. Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
  10. Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
  11. When you get to the point of the heart twist and fold to finish the seal.
  12. Bake the packets for 10-14 minutes (depending on the thickness of the fish).
  13. Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.