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Beans, Beans, The Magical Fruit!…

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Beans, Beans, The Magical Fruit!…

The more you eat the more healthy your heart. …wait, that’s not how it goes…

Beans have a bad rap. But we should be friends with beans. Why?

Beans are good to us.

 

Beans/legumes contain:

Potassium - *involved in every heart beat

  • Helps regulate blood pressure
  • Helps your muscles move
  • Helps with nerve function
  • Helps kidneys filter blood

Magnesium - *important in more than 300 chemical reactions in the body

  • Required for healthy bones  
  • Required for the proper function of nerves and muscles
  • Athletes sometimes use magnesium to increase energy and endurance

Folate - *a B vitamin that's important for cell growth and metabolism

  • Can reduce the risk of heart disease
  • Can prevent serious birth defects
  • May also lessen the risk of developing certain types of cancer

Soluble fiber - *the “good fiber”- digestible finer!

  • Keeps blood sugar from spiking after a meal (slows digestion)
  • Has a favorable effect on cholesterol

Iron - * an essential mineral needed to maintain your overall health

  • Aids in the transport of oxygen from the lungs to all of your cells
  • Needed for proper protein formation
  • Needed for immune function

Protein - * Building blocks of all living things!

  • Genetic coding, DNA synthesis, collagen, hemolglobin/blood, enzymes are proteins, neural function, etc.

And, beans are naturally low in fat.

So beans are rock stars. And to boot, they wrap all of this up in a nice, neat little package. And there are so many kinds! Pinto, black, garbanzo, navy, kidney…

And they’re affordable!

So why do they have such a stigma?

They are known to cause …ehh…discomfort. This is because of the lectins- specific proteins that bind to carbohydrates- in beans. If beans aren’t cooked enough (high heat for about ten minutes), they can cause gas and other discomforts.

So, just cook your beans!

Ways to add beans to your diet:

Slip chickpeas into salads

Toss peas into rice

Tuck mashed pinto beans into a quesadilla

Mash navy beans with broth and make faux mashed potatoes

Make homemade hummus- it’s easy!

Bake chickpeas with spices for a satisfying snack (recipe below)

Make black bean sliders for the kids (or me)

Here are some great recipes to try!

 

Curried Garbanzo Bean Poppers

Ingredients

  1. 1 15.5-ounce can garbanzo beans or chickpeas, drained and rinsed
  2. 1 teaspoon curry powder
  3. 2 teaspoons olive oil
  4. 1 teaspoon chopped cilantro 

Directions

  • Preheat oven to 425°F.
  • On a foil-lined sheet tray, mix together the garbanzo beans, curry powder and oil      
  • Spread beans out in a single-layer so each bean has enough space to get crispy
  • Bake for 25 minutes
  • Remove beans from oven and gently toss in the cilantro before serving warm

Nutrition Information

Serving size cup

Serves 4

Calories: 173; Total fat: 5g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 233mg; Carbohydrates: 25g; Fiber: 7g; Sugars: 4g; Protein: 8g; Potassium: 126mg; Phosphorus: 90mg

 

Black Bean Sliders

Ingredients

  1. 2 cans black beans, drained and rinsed
  2. 2 carrots, finely chopped
  3. ½ cup finely chopped red onion
  4. ½ cup seasoned breadcrumbs
  5. 1 egg, beaten
  6. 2 teaspoons chili powder
  7. ¼ teaspoon salt
  8. ¼ teaspoon pepper

Directions

  • Place 1½ cups of the black beans into a large bowl and mash well using a fork or a potato masher.
  • Add in the remaining black beans and the rest of the ingredients and mix very well
  • Scoop ¼ cup out at a time and form into a patty. Repeat for the remaining patties.
  • Heat a non-stick skillet over medium heat.
  • Spray the skillet with either cooking spray or a teaspoon of oil.
  • Place the patties a few at a time into the skillet and cook until browned on each side, about 2 to 3 minutes per side.
  • Remove from skillet and enjoy as is, or on slider buns with various toppings.

Nutrition Information

Serving size: 2 sliders

Serves 7

Calories: 168; Total fat: 2g; Saturated fat: 0g; Cholesterol: 27mg; Sodium: 410mg; Carbohydrates: 29g; Fiber: 10g; Sugars: 2g; Protein: 10g; Potassium: 492mg; Phosphorus: 172mg

 

 

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