Beans are a virtual wonder food. A delicious source of vitamin-rich, low-fat, inexpensive protein. Beans deserve a place at the table for those reasons alone. But the full power of beans to lower cholesterol; combat heart disease; stabilize blood sugar; reduce obesity; relieve constipation, hypertension, type II diabetes; and lessen the risk for cancer make this ancient food an extraordinary and important addition to any diet.
SuperFoods Rx: Fourteen Foods that Will Change your Life Steven Pratt, M.D., and Kathy Matthews
Beans are a virtual wonder food. A delicious source of vitamin-rich, low-fat, inexpensive protein…an extraordinary and important addition to any diet.…x
Beans are exceptionally versatile. They can become a complete meal with grains or pasta or part of a meal—in soups, salads, spreads, casseroles, dips, or wraps.
Beans are a storehouse of nutrition:
Rich in many minerals including magnesium, potassium, iron, calcium, phosphorus and zinc
A good source of B vitamins
An excellent source of phytonutrients that help protect cells from oxidative damage
One of the best food sources of dietary fiber which lowers cholesterol and helps decrease the risk of type 2 diabetes (it helps normalize blood glucose and insulin responses)
Tips on buying canned beans
Check ingredient label to ensure it contains only beans, water and low amounts of sodium or preferably no added salt.
Avoid brands that contain high-fructose corn syrup and other forms of sugar
I started buying dried beans to soak and cook when I saw the number of cans going into our recycling bin. Clearly it takes longer, but with planning, it becomes part of my kitchen routine. Whatever is not used for a particular meal, I place in mason jars, label and freeze. It’s also more economical to use dried beans.
Each bean is unique in its nutrients, color, and amount of dietary fiber. It’s best to eat a wide variety of beans to maximize the benefits that promote optimal health… Collectively, all of the nutrients and fiber in beans have been found to work together to help reduce the risk of heart disease, certain cancers and obesity. Health benefits include improved bowel function, balanced blood glucose and insulin responses, increased satiety, and increased absorption of micronutrients.
The Essential Good Food Guide Margaret Wittenberg
Each bean is unique in its nutrients, color, and amount of dietary fiber…x
Beans are easy to digest as long as they’re first presoaked for several hours and then cooked long enough to break down their complex sugar and starches—the compounds that cause flatulence.
Don’t add salt, or anything else, until the end of cooking. Salting will slow the rate at which they absorb water, prolonging the cooking time until they become tender. Sugar added before cooking reinforces cell walls and slows down the process of softening the starch. Acidic ingredients (vinegar, lemon juice) won’t allow the starches to swell and soften.
http://www.colormyfood.com/wp/wp-content/uploads/2016/06/IMG_7253.jpg24483264Diana Galindohttp://www.colormyfood.com/wp/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-06-27 10:09:352017-09-08 09:04:58Black Bean and Bell Pepper Salad
http://www.colormyfood.com/wp/wp-content/uploads/2016/03/IMG_Spicy-Garbanzo-Stew.jpg32642448Diana Galindohttp://www.colormyfood.com/wp/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-03-18 11:55:542016-03-25 16:54:19Spicy Kale and Garbanzo Stew
http://www.colormyfood.com/wp/wp-content/uploads/2016/02/IMG_Lentil-Beef-Chili.jpg24483264Diana Galindohttp://www.colormyfood.com/wp/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-02-10 11:14:382016-04-22 12:06:47A chili to satisfy both omnivores and vegans
http://www.colormyfood.com/wp/wp-content/uploads/2015/12/IMG_Pasta-with-Pesto.jpg21103259Diana Galindohttp://www.colormyfood.com/wp/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2015-12-03 12:34:442016-03-21 11:05:16Pasta with White Beans, Pesto and Sun-dried Tomatoes