Beans, Beans-the Musical Fruit, the More You Eat the More You…..
Thursday, March 6th, 2008
……Get Healthy!
Beans have the highest antioxidant content, period. Plus, they’re delicious, low cal, and they fill you up pretty darn fast.
Beans not only fill you up they also make you feel like a health champion. That’s because beans have such an amazing nutrition track record. Bean eaters are associated with smaller waist sizes and a 22% lower risk of obesity. They also take in less “bad” fat and one-third more fiber than those who avoid these nutritional beneficial foods.
One cup of beans provides 13 grams of fiber-which is half of what we all need for our bodies daily. And the added benefit to that is, beans contain no saturated fat. Beans are also loaded with protein (about 15 grams per cup) and dozens of key nutrients, including a few most women fall short on getting, like calcium, potassium, and magnesium. Beans also reduce the risk of heart disease, type 2 diabetes high blood pressure, and breast and colon cancers. Red, pinto, and kidney beans are the highest antioxidant food, beating out both blueberries and cranberries.
The key nutrients in each bean vary by type. Give your body a broader range and reap the anti-aging and disease-fighting benefits by mixing up the bean varieties.
• Black Beans: Rich in anthocyanins, the same heart disease and cancer fighting antioxidants that are found in grapes and cranberries.
• Garbanzo (chickpeas): A recent study found that a chickpea-fortified diet slashed “bad” LDL cholesterol levels by almost 5%.
• Kidney Beans: The thiamin (vitamin B1) in this bean protects memory and brain function; a deficiency has been linked to Alzheimer’s disease.
• Navy Beans: Potassium regulates blood pressure and normal heart contractions.
• Pinto Beans: Fiber helps stabilize blood sugar, lowering the risk of type 2 diabetes.
Try these Bean Power Meals:
Taco Salad: Top 2 cups of bagged baby greens with 1/2 cup of rinsed and drained canned black beans. Top with 1/4 cup of salsa, sprinkle with reduced-fat shredded cheese of your choice, and garnish with 2 tablespoons of chopped avocado.
Mediterranean Boats of Beans: Spoon 2 tablespoons of rinsed and drained canned garbanzo beans into each of 4 large romaine lettuce leaves. Top each with a few strips of jarred red pepper and garnish with chopped onions and pine nuts.
Rustic Bean Sauté: In a medium skillet, sauté 1/2 cup of rinsed and drained canned kidney beans with 1 cup of canned Italian-style tomatoes and 1 cup of frozen cut green beans. When heated through, transfer to a dish and dust with grated Parmesan or Roman cheese. (Source: Prevention 2008)
___________________________________________________________________
Earthly Eating Recipe
Cheddar Cheese and Squash Soup
2 pounds butternut squash, peeled and cut into chunks
4 cups chicken or vegetable broth
1 cup sour cream (low-fat or regular)
1/2 cup grated cheddar cheese
2 tbs. salted butter
1/4 tsp. ground red pepper (cayenne)
1 tbs. sugar (optional)
Several chives, cut into 1-inch pieces
Salt and freshly ground black pepper to taste
1. In a large saucepan, combine squash and broth. Bring to a boil, then reduce heat to medium low. Simmer until the squash is very tender, about 20 minutes.
2. Remove from heat and let stand until slightly cooled; puree in batches in the blender.
3. Return puree to saucepan and place over medium-low heat. Stir in sour cream, cheddar, butter and red pepper. Season with salt and pepper.
4. Stir until heated through (do not allow to come to a boil). Taste the soup, adding sugar if squash is not sweetened enough. Serve with sprinkled chives on top.
Happy Eating!
