Beans are a Great component to your everyday healthy nutritional program! Not only are they packed with calcium, iron, potassium, B vitamins, but they are a great source of protein and fiber! Beans may also lower LDL (bad) cholesterol levels, keeping your heart healthy. We must also add that beans are also extremely versatile and inexpensive!
Even though beans offer so many great health benefits and other beneficial properties, they aren’t seen in the average person’s daily diet, unless you are a vegetarian. But why? Are they the forgotten Super Food, is it the fear of flatulents, the lack of knowledge of how to prepare them, maybe it is taste or texture. Regardless, let’s understand a little bit more about how to incorporate these super foods into our everyday menu’s. Beans have such great nutritional benefits that they’re worth experimenting with
Canned Beans vs. Dried Beans
Canned beans are super easy to use, and you’ll find a number of options on your grocer’s shelves. But, like many packaged foods, they can pack a lot of salt. When selecting canned beans, choose a low-sodium variety. Scan the nutrition labels and opt for the product with the lowest sodium. Most recipes call for draining and rinsing canned beans and doing so removes a bit of the added sodium. A little pointer and suggestion is to drain, rinse and re-rinse a few times, to eliminate as much sodium and liquid as possible. Getting as much moisture out of the beans helps so they don’t get too soggy in your recipes.
Dried beans are quite easy to prepare from scratch, but they do take more time. Using dried beans will also allow you to control how much salt is added and to get the texture you prefer.
You can either use a pre-packaged bag of beans or beans bought in bulk. To prepare dried beans, rinse the beans and pick out any small stones. Next, place the beans in a large bowl, cover them completely with water, and soak for several hours or overnight (they’ll expand, so make sure to use plenty of water). Soaking the beans reduces their cooking time and also helps decrease potential for GI issues. The longer you can allow them to soak, the better. Drain the beans and place in a large pot. Bring to a boil for about five minutes, then reduce to a simmer and cook until the beans are done to your liking. Cooked beans freeze well; simply portion them out in zip-top bags or freezer containers, spoon in a touch of cooking liquid, or drizzle with a bit of olive oil and freeze for up to six months. As you can see, they do take a little bit more time to prepare but you can prepare them in bulk so they do last quite a while.
There are so many ways to incorporate Beans into your daily nutritional program. Here are a few simple ideas to help you include this Super Food into your daily menu.
*Simply rinse and drain a can of black beans and add them to your favorite salsa.
*Add beans on top of a whole grain tortilla or inside a whole grain taco.
*Add beans to your egg whites for a Mexican Scramble or mix together and place in a whole grain tortilla for a breakfast burrito.
*Add beans to your whole grain pasta dishes, warm or cold.
* Add beans to soups and stews. A great addition to your crock pot recipes!
*White beans, also known as Cannellini beans, are great for an Italian style soups.
* Kidney or black beans are great for a chili recipe.
*Simply puree your favorite beans with olive oil and your favorite seasoning and use it to top of a piece of whole grain bread or as a bean dip.
* Simply add beans to any salad for a protein filled fiber medley.
*Black beans make for a great taco salad
*Lima and Kidney make for a great Italian Style salad.
*Use a variety of beans all together for a Rainbow Bean Salad
Nutrition Facts for Popular Beans
BEANS (1 cup cooked) Protein Calories Fiber
Black beans 15 g 227 g 15 g
Garbanzo beans/Chickpeas 15 g 269 g 12 g
Kidney beans 15 g 225 g 11 g
Lentils 18 g 230 g 16 g
Lima beans 15 g 216 g 13 g
Navy beans 16 g 258 g 12 g
Pinto beans 14 g 234 g 15 g
Soybeans 29 g 298 g 10 g
As you can see, beans are a great addition to any meal and are so versatile and nutrient dense. Start incorporating this super food into your daily meals and experimenting with all the various types!
