Beans: Protein, Fiber, And Then Some...

Beans.  They may not lead you to the goose that lays the golden eggs, but they are actually quite magical in their own way.  They are the only food that belongs to two food groups on the New Food Pyramid - the "meat and bean" group and "vegetables".  With their low glycemic index and soluble fiber content, they help regulate blood sugar, so they are good for diabetics.  They also help prevent high cholesterol in much the same way that oatmeal does.  And they are excellent sources of both protein and fiber, containing, on average, about 15 grams of each per cup. 

I talk a lot about what I cook for dinner in my Blog posts, but rarely mention what I eat for lunch.  If any of you have had lunch at my house (like my scrapping buddy who now lives in Italy), you will know that beans are often on the menu.  One of my favorites is from a cookbook called "CalciYum" and is called "Liverless Liver Pate".  I make a batch on Monday, buy some whole wheat pitas from Wegmans, and enjoy them for lunch throughout the week.  The recipe calls for 1 large, diced carrot, 1 can drained and rinsed black beans, 2 T. water, 1 T. canola oil, 1 c. finely chopped onion, and 1/4 t. salt.  You boil the carrots until soft.  Then in a food processor, puree the beans and water until it forms a paste.  Add carrots and process until blended.  In a nonstick skillet, heat oil and cook onion until soft and browned.  Stir in salt and bean mixture and cook 3 minutes or until heated through.  Cool,  then refrigerate until ready to serve.  I actually warm the mixture just a bit in the microwave before serving.  I eat a few Tablespoons as a dip with a pita and have some fruit on the side for a healthy and satisfying lunch.

Another easy way to enjoy beans for lunch is to heat up a can of Fat Free refried beans, spread about a third of it on a warmed whole grain tortilla, and add some Daiya Vegan cheddar (or regular cheddar, if you prefer), and roll it up into a burrito.  I also like boiling some Edemame in the pods, sprinkling them with kosher salt and munching on them.  A cup of Edemame, by the way, has 20 grams of protein! 

If I have the time, I will also make a nice Dal and have it through the week with some Naan.  (Dals are made with lentils and are easy to make, but need to cook for an hour or two.  My favorite uses the type of lentils pictured above, 4-5 cups of water, 1 t. salt, and 1/2 t. turmeric.  You cook all the ingredients for about an hour and a half.  Then heat 1 t. oil in a small pan, add 1/2 t. cumin seeds, fry for a few seconds and add to Dal.  Add 1 t. lemon juice, stir, and it's done!). 

Well, now there is "possible snow" in the forecast for Sunday.  We shall see....
Until next time, enjoy the sunshine and happy and healthy eating!