Beans
on't be afraid of the musical fruit! Beans are an excellent weight-loss food since they're packed with a satisfying combination of fiber and protein.
Beans contain compounds that can help fight cancer, lower blood cholesterol, control blood sugar, and reduce the risk of heart disease. I'm sure that you're already aware that beans are high in fiber, but did you know that the soluble fiber in them can help to significantly reduce cholesterol levels? Their insoluble fiber can aid in the prevention of colon cancer and promote regular bowel function. A half cup of cooked beans supplies anywhere from 5 to 8 grams of dietary fiber. The fiber is great for diabetics and others who wish to control their blood sugar, since beans cause a slow, steady rise in blood sugar. Another way that beans protect against heart disease in general is by acting as a substitute for fatty animal proteins, like beef and pork. For the same amount of calories (about 230), one cup of cooked beans, such as black beans or lentils, has less than one gram of fat and no saturated fat. Compare that to a 3-ounce serving of lean sirloin steak, which has 12 grams of fat and 5 grams of saturated fat. Beans also have up to double the amount of iron and a lot more fiber than the steak.
There are many types of these legumes, including pinto, black, kidney, cannellini, navy, garbanzo, and great northern beans, lentils, split peas, black-eyed peas, peanuts, and soybeans. All are similarly nutritious, but have myriad uses. Use legumes in soups, chili, stews, dips, salads, veggie patties, burritos, and side dishes.
At Gelson's, beans are available both dry (in bags), and cooked (in cans). Most dry beans need to be soaked for several hours before cooking. It's important to throw out the soaking water before you cook, since many of the gas-forming compounds get leached into that liquid. Canned beans are a very convenient alternative to dry beans, but watch out for the added sodium. Try to buy reduced-sodium varieties and then rinse them in a colander to remove 30-40% more salt. To further reduce flatulence, try eating just 2-cup at a time, and avoid other gas-forming foods, such as cabbage-family vegetables, at the same meal.
When buying dried beans, look for beans of uniform size
and shiny color to ensure freshness and even cooking. To prepare dried beans,
spread them on a pan or towel and pick out any stones or debris, transfer them
to a colander and rinse under cold running water. Most beans, except lentils
and split peas, require soaking. You can do this overnight, or to reduce soaking
time to about an hour or two, boil soaking water and pour over beans to cover
by two inches. Cover and allow beans to double in size. Discard soaking
water and follow cooking directions in the recipe you are using.
This month, try my recipes for Refried Beans,
Vegetarian Enchiladas,
Sweet Potato and Corn Soup,
and Lentil Salad.
customer at our Newport Beach
Gelson's asked me to remake her favorite refried beans recipe. These refried beans
are great because you can use the leftovers to make