Nearly everyone knows this rhyme and unfortunately from the first day you hear it....beans get a bad reputation! (I'm assuming you know the rest of the rhyme) In most countries, beans are actually considered to be in the fruit and vegetable family....which is why I only listed the first part of the rhyme.
I attended a lecture this week on the importance of dry beans in the American diet. As dietitian, I have educated many clients on the healthful benefits of consuming beans but Dr. Bennick (my former nutrition professor at MSU!) opened my eyes to the lack of consumption in the US. Did you know that the average daily intake of pulse is only about one bean per person? Are you wondering what a "pulse" is? Pulse is another word to describe legumes which encompasses the group of dried beans, peas and lentils. Legumes or Pulses do not include green beans or soybeans which have less fiber and a different make up of carbohydrate. The beans I'm talking about today include: garbanzo (chick peas), black, kidney, great northern, red, lentils etc.
Since we are only eating one bean per day on average in the US....we have a long way to go in order to achieve the 1/2 cup per day recommendation for achieving health benefits! When many people think of beans they often think of chili. This warm comfort food is packed with protein, veggies and fiber and often considered a low fat food. Of course, you will find cans of chili in the grocery store labeled "no beans" however much of the fiber, carbohydrate and "low fat" claims are associated with the beans in chili so it would be best to choose chili with beans.
So, what else is good about beans? Eating beans can help to reduce chronic diseases including cancer and heart disease as well as improve the immune status of HIV infected children. Each 1/2 cup of beans has about 8 grams of fiber. The recommended daily intake of fiber is 25 grams per 1500 calories consumed. However, the average American intake of fiber is only about 15 grams per day....hence the lack of beans. Beans are filling! The fiber + protein + carbohydrate combination in each little bean is a powerful concoction of nutrients that increases satiety. On another note, some might equate this satiety with "bloating" which can occur after a bean burrito meal when the body is not used to digesting such a large quantity of beans. The unpleasant side of beans...(gas/bloating) can be counteracted by limiting the amount of beans consumed in one sitting and incorporating exercise and water after having a bean meal.
Meatless Mondays is a phenomenon that is being featured in cooking magazines, grocery store ads, meal planning websites and dietitian articles mostly due to the sustainable foods movement. What better way to go meatless? Incorporate beans! Need some ideas? There are many varieties of beans available to consumers. Canned or Dried? Start with what works for you. If you have time to soak dried beans overnight or cook them in the crockpot...go for it! If your can opener is ready...use it!
Have you ever heard of substituting mashed black beans in place of oil in your brownie recipes or white beans in a cookie recipe?
Here are some other ideas to try:
All Bean Chili
3 Bean Salad
Bean Burritos
Add Beans to Soups and Stews
Black Bean Burgers
Slow Cooker Baked Beans (use a variety of beans!)
Black bean Quesedillas or Tacos
Lentil Crackers
Garbanzo, Kidney or Black Beans on Green Salads
Hummus - Made with Chickpeas, White Beans or Black Beans
You could even test this Black Bean Recipe from Liz's Lemon Bowl to get you started.
http://lizslemonbowl.blogspot.com/2010/10/black-bean-dip.html
As Dr. Bennick said...."we just need to incorporate a couple of tablespoons of beans at each meal"
One half cup of beans is only about 120 calories, less than 1 gram of fat and nearly 8 grams of protein!
What are your ideas for meeting the recommended intake of 1/2 cup of beans per day?
