EATING BEANS FOR A BETTER ME

I know every Wed I always say that I can't believe another week has flown by but it's true! It seems like just yesterday I wrote the last post on A BETTER ME and here we are again!

Well, how did your challenge go? Were you able to get in the three days of exercise? I have to admit I only did two days! I know, I know! I'm here writting these posts and trying to help you all stay motivated and on track and then I don't even do it myself.

What's that saying? Do as I say and not as I do. Ya, that's it! So do as I say and not what I do.

I'll try to be better next week.

This week I thought I would talk about beans. Don't ask me why. I'm not sure. Except that I eat tons of beans. Remember I'm a vegetarian and don't eat meat so a lot of my protein comes from eating beans. Plus I love them.

If you are someone who does not like ask beans I have to ask, have you tried all of them? There are so many different kinds. Even I don't like all of them.

There are black beans, fava beans, navy beans, pinto beans, kidney beans, garbanzo beans, soy beans and lima beans. There may even be more but that is all I can think of right now.

Beans come canned, dry, frozen or fresh. Though I have to admit I don't think I've ever had fresh beans or even frozen ones. I have either canned or dried ones.

They can be eaten alone or added to salads, soups, stews, casseroles, side dishes, pastas or rice. You can make hummus or dips and spreads out beans.

Beans are good for you. They are low in fat and high in protein. They help to lower your cholesterol. There are lots of nutrients such as iron, foliate and other B vitamins. They provide you with great soluble fibers too.

Beans are also a low glycemic index food. That means they won't spike your blood glucose levels.

Eating lots of beans has been linked to decreases in ones risks of type 2 diabetes, heart disease and certain types of cancers.

One serving of beans is 1/4 of a cup of cooked or dried beans. One serving of beans equals eating one oz. of meat for your protein. We only need 5-6 oz. of meat or beans a day to stay healthy.

Below is a recipe I got out of one of my Vegetarian cook books called Perfect Vegetarian. I bought it from TJ Maxx. I hope you give it a try. Sorry for the photo quality. Looks like my scanner is acting up.




SPICY FRAGRANT BLACK BEAN CHILI

14 oz or 2 1/4 cups dried black beans
2 tbsp olive oil
1 onion, chopped
5 garlic cloves, coarsely chopped
1/2-1 tsp. ground cumin
1/2-1 tsp. chili powder
1 red bell pepper, diced
1 carrot, diced
14 oz. fresh or canned tomatoes, chopped
1 bunch fresh cilantro, coarsely chopped
salt and pepper

Soak beans over night and drain. Place in a pan, cover with water and bring to a boil. Boil for 10 mins, then reduce the heat and simmer for 1 1/2 hours or until tender. Drain well, reserving 1 cup of the cooking liquid.

Heat oil in a skillet. Add the onion and garlic. Cook for 2 minutes, stirring so as not to burn. Cook until onion is softened.

Stir in the cumin and chili power. Continue to cook for a minute or two. Add the red bell pepper, carrot and tomatoes. Cook over medium heat for 5 minutes.

Add 1/2 of the cilantro, beans and the reserved liquid. Season with salt and pepper to taste. Simmer for 30-45 mins or until very flavorful and thickened.

Stir in the remaining cilantro and serve.


I hope you enjoy this Chili and will find ways to add more beans to your diet.