Beans! Beans! They’re Good for Your Heart.

The more you eat them, the more you f…ight disease and signs of aging. Beans are one of nature’s most perfect foods. They are a rich with antioxidants and a good source of folic acid, vitamin B6, magnesium, iron and protein. They can replace meat in a vegetarian or vegan meal. (But be sure to add “good fat” to a meatless meal. Either by cooking drizzling with healthy fats or oils  – coconut oil, avocado oil, walnut oil, olive oil, butter or lard – or incorporate oily foods like avocado, olives or nuts into the meal. Good fats are friends and help the body absorb nutrients. Fats are also good for your brain, skin and hair.) It’s also a good idea to pair beans with brown rice or corn. Each lack one or more proteins, but together they are more complete.  Different types of beans have different health benefits. Oh and if you want to reduce flatulence, soak them over night, sprout them or get yourself some Beano.

brown rice and heritage mixed beans (cooked in homemade chicken stock, onion and garlic) with broccoli and pineapple-mango fruit salad (dressed with fresh squeezed orange juice, cilantro and chive blossoms and topped with avocado)

Beans are versatile and should not be overlooked or considered boring. For me at least, it’s just a matter of (1) taking the plunge and learning to cook them and (2) experimenting with recipes and combinations. Learning to cook with beans is like learning to cook with any other protein – chicken, fish, beef, etc. The possibilities are endless. I’m not sure why so many people turn their noses up to beans and only associate them with vegetarian or vegan eating. They should just be associated with healthy eating. And of course, you don’t have to substitute meat with beans. You can eat them together. I strongly suggest doing that. Yum!!

Here’s another reason to eat more beans – you get more bang for your buck. If the upfront costs of eating healthy is one of the things preventing you from doing so, then eat more beans. If you buy dried beans you can save a ton of money – especially if you buy from bulk bins. I also prefer dried over canned for a few reasons: (1) it’s cheaper (2) the lining in cans frequently contains BPA, a dangerous chemical with more evidence mounting against it every day; (3) canned beans are usually high in sodium; and (4) the texture (more bite, less mush) and taste is superior. That said, I do keep a couple cans of low sodium, organic beans in the pantry for last minute meal ideas. Dried beans take a little more planning.

Once you learn the basics, the rest is just experimental. I suggest soaking for at least 6 hours. They don’t have to soak overnight. Many times I forgot to soak the beans and changed my entire dinner plans before I realized this. As a matter of fact, they don’t have to be soaked at all. But they will have to cook longer and remember, soaking will reduce flatulence later. Your gut will thank you. Cook them in broth (for about an hour if you soaked them, 2 to 2 1/2 hours if you forgot). Tasting one or two beans at different times during cooking can help you get the texture you want. Once they are cooked, you can add whatever you want. As I said the possibilities are endless.  You can even take them out of the cooking stock just before they’re done and finish them in a saute pan with… anything. Use your imagination. I think I’ll try it sauteed with onions, garlic, tomato and basil next time (Italian style). Maybe even some red pepper flake…

The rest of this post is completely unrelated to beans. Just random pictures and words.

For Cinco de Mayo:

Pulled Pork and Goat Cheese Quesadilla (with brown rice and vegetables) - Click on the photo for the recipe.

Chorizo Fajitas with peppers, onions, tomatoes, cheese and plain yogurt.

Suggestion: Buy good quality blocks of cheese and shred or grate it yourself. You'll be amazed at the difference. If you only use prepackaged shredded or grated cheese, you don't know what you're missing. Try it! It's also more cost effective. I give the job of grating and shredding cheese to my kids, who love it. Then I store the excess in a container instead of a bag to prevent sticking. In case you didn't know, cellulose is used in prepackaged shredded cheese to prevent caking.

Mmmm. Refreshing Mojito with fresh mint from my garden.

Grossly malformed strawberries thanks to TruGreen. We won't be eating these. Click on the photo to find out what happened.

African Basil, Red Russian Kale, Spring Onions - All from my garden, used to make an "international omelet" this morning.

African Basil - Pretty enough to be used (and is used) as an ornamental. Heartier in colder weather than other basil, which is why it is sometimes considered a perennial. Taste is described as less minty and more clove like.

Blueberries! Fingers crossed that I get to eat the ripe berries before the birds this year.

About Michele
Wife and Mom of three girls doing her best to lead the family into a healthier lifestyle and evolve gracefully.

2 Responses to Beans! Beans! They’re Good for Your Heart.

  1. Pingback: Healthy Food Doesn’t Cost More. It Costs Whatever You Want It To. « HealthyMamma's Blog

  2. Pingback: I Killed the Microwave « HealthyMamma's Blog

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