Beans.
Not the most romantic of foods, legumes are finally finding their 15 minutes, thanks to the revised food pyramid. Yep, we're
supposed to eats beans every day, several times a day.
It isn't hard to understand why most folks just roll their eyes at this demand. After all, how many helpings of baked beans can one
eat in a day? Nowadays, however, it's getting easier to find other, better, bean alternatives.
But first, exactly why beans? For a couple of reasons. First, beans are a terrific source of non-animal protein. Just half a cup offers
anywhere from five to eight grams of protein per serving. This is energy food, with the second perfect feature—Fiber.
That's right, fiber isn't just for Grandma anymore. A few years back, fiber was promoted mostly just to those who were concerned
about helping move things along. Now, research shows that high fiber can help with everything from lowering cholesterol and heart
disease to losing weight. A recent study concluded that those following a fiber diet found their weight remaining constant, even if they
ate fattier, high-caloric foods in conjunction with their fiber.
Next time you're dining out at Old Jerusalem on Wells or Reza's in Andersonville, order the hummus, and you'll be eating beans
(albeit high-fat ones). Or, get a falafel sandwich. Yes, more beans, though deep fried.
OK, but back to the basic problem of just how to get all those beans hidden in your meals at home. It really isn't hard, and truly
doesn't demand sending the beans out to the dining room table incognito. Probably easiest of all is to pick up a can of your favorite
beans, or, for most people, just a can of beans. You can add them to salads or pasta sauce with no extra cooking or preparation. After
all, it's not unusual to find chickpeas (yes, they count as beans—they are garbanzos), in salads in restaurants, and you can add them
to your own. For those who can't even fathom making their own salad (you know who you are), most salad bars in supermarkets offer
not only chickpeas, but also kidney beans, and sometimes black beans. You can even find those old-fashioned three-bean salads in
most grocery deli counter areas. Just be aware that these are usually loaded with unhealthy oils.
And the pasta sauce suggestion? No, this isn't made up either. Many Italian spots around town, from Orso's in Oldtown to
Settimana Cafe in Ukranian Village often serve up big platters of pasta with cannellini beans (pretty much white beans to you and
me). Everyone can make spaghetti. And everyone can use the can opener to open that dusty can of beans. Be sure to rinse them,
however, so that the thick liquid gel that surrounds them is completely washed away.
If you want to avoid the gel, and the high sodium that comes in most canned foods, it's cheaper and even healthier to simply
purchase a bag of dried beans in the grocery, just next to where the rice is shelved. A 16-ounce bag should average around 65 cents,
and contains about 12 servings. That's because the beans expand greatly when cooked. Of course, these dry beans take just a little
more effort. They need to either be soaked overnight, or boiled before using, and allowed to sit for an hour.
A great way to get your beans is in soups and chilis, which easily accommodate the legumes without any eaters blinking an eye.
Almost any cook book will feature all kinds of soups and stew recipes favoring beans, along with other salad and Mexican-inspired
dishes. Remember, eating your beans with brown rice makes for a complete protein.
Whatever way you choose to get your beans, here are other suggested recipes to get you started.
For the cooking challenged:
Mediterranean Salad
Chop tomatoes coarsely until you get 1-1/2 cups. Add 1-1/2 cups chopped cucumber and 1 cup cubed mozzarella or feta cheese.
Add 1 can rinsed and drained chickpeas, and stir up the whole thing with low fat Italian dressing. Top with fresh basil or mix in 1/2
teaspoon dried basil leaves.
For those who aren't averse to a few more minutes in the kitchen:
White Bean Dip
Serve this dip with firm cut up veggies, like carrots, celery, and sliced colored peppers.
1 16 ounce can of drained and rinsed cannellini or white beans
4 large garlic cloves, boiled for about five minutes,
peeled and chopped
1 tablespoon olive oil
2 teaspoons lemon juice
1/2 teaspoon hot pepper sauce
2 teaspoons minced jalapenos
Combine all of the above ingredients in a food processor until they are smooth, and you've got a healthy, high fiber bean choice
that most people would never guess is healthy.
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