Power Ingredient: Beans
Beans, beans they're good for your heart....
I know beans get made fun of a lot, but I really wanted to include them as a power ingredient. They are PACKED with all sorts of nutritional goodness.
Beans are an excellent source of protein, fiber, folate, and antioxidants.
Beans help to lower cholesterol because people that regularly eat beans will consume less animal protein. Because of this, it is considered a heart-healthy food.
Beans are found to stabilize blood glucose level, help prevent fatty liver disease, perhaps prevent or fight intestinal and colorectal cancer.
Beans are filling and are a naturally lower-calorie food compared to animal proteins. For those trying to lose weight, substituting in beans as a protein type is a great idea!
Cooking with beans is easy, versatile and it's difficult to mess it up. You can add them to anything.
And they are really inexpensive.
Canned beans are okay, just rinse first. Dry beans need some soaking, but they tend to be a little more hearty and filling. At least that's what I've noticed.
For canned beans, a serving size is a half cup.
Chickpeas: 110 calories, 2g fat, 19g carbs, 4g fiber, 6g protein.
Black beans: 120 calories, 1g fat, 21g carbs, 6g fiber, 8g protein, plus 10% of your iron and 8% of your potassium for the day as an extra bonus.
Died Navy Beans (1/4 cup serving): 150 calories, .5g of fat, 27g carbs, 7g fiber, 10g protein, 10% of your daily potassium. That's a big deal!
Four ounches of boneless skinless chicken breast is 140 calories, 3g fat, no carbs, but 27.2 protein, no fiber... and it's also unprepared.
So there's definitely some differences in the nutrients you get. And the FIBER! It can be so difficult to get the needed fiber each day.
They also are awesome in tacos.... is it Taco Tuesday for you???
What are your favorite ways to enjoy beans in your foods?