Beans (the hearty type, not green beans) are a inexpensive source of protein and soluble fiber (which can help lower cholesterol). And the carbs are low glycemic, which means they enter your blood stream slowly to provide lasting energy. Don’t know what GI is? Check out the white board animation videos at the very bottom of this blog.
Last night I threw black beans on my salad. I love eating them with eggs for breakfast. I discovered that wonderful blend of black beans and eggs on a vacation in Costa Rica. And, have you tried Black Bean Brownies? Mmmm. Here’s the recipe from my dietitian friends, The Meal Makeover Moms. They’re delicious!
Ways to Incorporate Beans into Your Day
- Edamame (soy beans) are a great appetizer or snack. I like to buy them in the pods, ready to microwave.
- Hummus (ground chick peas) can also be made from other beans. But skip the pita chips – use raw carrots, broccoli, or other veggies for dipping.
- Refried beans (pinto or black) wrapped in a tortilla with salsa. While we typically think of refried beans as high in fat, there are many low-fat and non-fat canned versions in your grocery store.
- Bean burger sandwiches. Your grocery store freezer offers black bean, chick pea, and soy bean burgers. Even Burger King offers the BK Veggie with a patty made from soy beans.
- Baked beans with your summer BBQ. Just open up a can and warm it up on the stove top. Simple!
- Salads. Add your favorite beans to your salads. I like chick peas and black beans best.
- Soups and stews. This recipe for Easy White Chicken Chili from Bush’s is one of my family favorites.
- Burritos. Beans are lower in calories and fat than meat. So, using your favorite recipe for beef or chicken burritos, cut back on the meat and add some beans in their place.
- Snack foods made with beans like Beanito chips.
How do you eat your beans?