Eat More Beans in 2007
We all know we are supposed to eat more beans, don't we? But weeks go by and maybe we haven't even eaten one serving. Well, let's make eating more beans one of our nutritional goals for 2007.
The general recommendation is to eat beans several times a week to possibly take the place of red meat (which will lower our intake of saturated fat and cholesterol) and also to serve as a source of folic acid (lentils, pinto beans), fiber and assorted phytochemicals (soybeans and soybean products are included in this group).
Here are a few Bean Tips to get you started:
*Canned beans save the day!
If you are going to add beans to your meals or recipes, why not used canned! Open a can, rinse and go. Kidney beans and black beans seem to fair the best in most recipes. If you don't use canned, then you will probably be stuck soaking the beans in water overnight and then boiling until tender. See what I mean about canned beans?
* Better beans for gas
If beans bother your digestive system, try canned beans. Rinse them well in a colander (this will help remove any substance in the bean water that might encourage gas production.) You can also try the over-the-counter product, Beano. Beano contains an enzyme supplement that breaks down gas-producing substances in the beans.
* Boost your salad with beans
It's pretty easy to open up a can of kidney or black beans, rinse them and then spoon then onto your green salad. They add texture and color to your green salad.
* Soup can be super with beans
Drained canned beans or frozen and fresh beans can be easily stirred into some canned or homemade soup you are heating on the stove.
* Frozen beans can work too because you are only taking the amount you need and putting the rest of the bag back in the refrigerator. My favorite frozen item is edamame (shelled). One of my daughter's favorite quick snacks is microwaved shelled edamame. You can add 1/2 of a teaspoon of less fat margarine or a light drizzle of olive oil to the bowl of hot, microwaved edamame. Then add a sprinkling of freshly ground black pepper.
~~Elaine
Related Topics: Cooking Healthy in the New Year, Antioxidant Superstarts
Technorati Tags: beans, legumes, fiber, edamame, cannedbeans, diet, nutrition
The general recommendation is to eat beans several times a week to possibly take the place of red meat (which will lower our intake of saturated fat and cholesterol) and also to serve as a source of folic acid (lentils, pinto beans), fiber and assorted phytochemicals (soybeans and soybean products are included in this group).
Here are a few Bean Tips to get you started:
*Canned beans save the day!
If you are going to add beans to your meals or recipes, why not used canned! Open a can, rinse and go. Kidney beans and black beans seem to fair the best in most recipes. If you don't use canned, then you will probably be stuck soaking the beans in water overnight and then boiling until tender. See what I mean about canned beans?
* Better beans for gas
If beans bother your digestive system, try canned beans. Rinse them well in a colander (this will help remove any substance in the bean water that might encourage gas production.) You can also try the over-the-counter product, Beano. Beano contains an enzyme supplement that breaks down gas-producing substances in the beans.
* Boost your salad with beans
It's pretty easy to open up a can of kidney or black beans, rinse them and then spoon then onto your green salad. They add texture and color to your green salad.
* Soup can be super with beans
Drained canned beans or frozen and fresh beans can be easily stirred into some canned or homemade soup you are heating on the stove.
* Frozen beans can work too because you are only taking the amount you need and putting the rest of the bag back in the refrigerator. My favorite frozen item is edamame (shelled). One of my daughter's favorite quick snacks is microwaved shelled edamame. You can add 1/2 of a teaspoon of less fat margarine or a light drizzle of olive oil to the bowl of hot, microwaved edamame. Then add a sprinkling of freshly ground black pepper.
~~Elaine
Related Topics: Cooking Healthy in the New Year, Antioxidant Superstarts
Technorati Tags: beans, legumes, fiber, edamame, cannedbeans, diet, nutrition
7 Comments:
Thank you Elaine! It's been on my agenda for sometime and I appreciate the simple ways I can incorporate it into my diet! Thanks!!!
Have not found a place to post this question, but will put it here and see if someone can help me get it to the right site.
Often wondered about calories in raw food vs cooked food. For example a potato has lots of complex carbohydrates which need to be broken down by enzymes in the stomach and intestines and acids to break the, into smaller chemicals like glucose, which are then metabolized to give off energy. Too much, and stuff gets stored as fats.
Cooked potatoes get heated to temperatures above 212, and some of the complex carbohydrates may actually become hydrolyzed during athe cooking.
IN GENERAL.. does this cooking and partial hydrolysis result in a product that actually has less overall calories, because some of what the body has to do is already done during the cooking process.?
i posted the question about cooked vs raw potatoes. did not have my username....tibandway
The answer to your question about raw vs. cooked food is that there is no calorie difference between the two. A cooked potato and the sam potato raw have the same calories. It is generally better to use a cooking method that does not sap vitamins and fiber (like boiling) because the eventual calorie impact is less with fiber involved
Cooking dried beans is easy and just needs a bit of planning....soak the beans overnight, in the morning before leaving for work, drain and rinse, put in the crockpot, fill pot nearly to top with water, and set on high....when you get home, the beans are ready to drain and use. It's great to put some of the drained cooked beans in a container in the fridge to add to salads or soups! Enjoy!
Thank you very much for your care in our health - Mr & Mrs Sriskantha, colombo.
I agree about the beans- I recently have had to make changes in my diet, cutting out most dairy, wheat, eggs- common allergens. Definitely improved my health, but made me very hungry. I started to eat a lot of rice and beans, and that helped me stay full and gave me a ton of energy. Garbonzo beans are my favorite. This is a pretty comrehensive list of beans and their nutrients. Good source of ideas!
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