“I was determined to know beans.” – Henry David Thoreau, The Bean-Field
How about you? How well do you know beans?
Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more – beans are one of the most powerful, nutrient-dense plant foods around.
Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories. Plus, studies have found them to lower the risk of cancer, cardiovascular disease, and diabetes.
What To Do With Beans
Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:
- Toss beans and diced veggies (such as celery, shallots, and red peppers) with vinaigrette for a bean salad.
- Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.
- Top a green salad with 1/3 cup of your favorite bean.
- Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.
- Add beans to eggs. Top with avocado and salsa!
- Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.
If you’re new to cooking with beans, try these tips:
- Wash and soak dried beans for 8-12 hours before cooking.
- After soaking, rinse, fill a pot with fresh water, bring to a boil, then skim off the foam.
- To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water.
- Cover and simmer for the suggested time.
- Remember: only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.
- Quick tips: for speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead. (Some people find them even easier to digest!) Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.
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It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it. The content of this blog was shared with permission from IIN. You can use this link
Get Even Healthier!
1. Join me on my next retreat, June 20-26th, 2015 in Nosara Costa Rica. This is the fifth retreat I’m leading in less than two years because these journeys are so beautiful and life-changing, we just can’t get enough! 😉
2. Or, do you want to learn how to make positive choices in your own life? Want support in creating your healthiest, happiest life ever? Let’s talk! Schedule a complimentary health coaching consultation with me today – or pass this offer on to someone you care about!
I am an Optimal Wellness and Resiliency Building expert. What does that mean? Well, I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills. I also was a United States Marine for nearly seven years and a Military Olympic Athlete. I am also an RYT500 registered yoga instructor, am currently obtaining my Masters in Social Work from the University of Denver, and frankly, I’m a survivor and thrivor of many things. I have a passion to help you shift your behaviors to develop lifelong, sustainable healthy habits and a deep understanding of your mental, physical, and spiritual needs. We’ll work together to create lasting changes to your health, energy, and well-being because “small changes make big differences!”
* Feature image from http://eofdreams.com/beans.html
* Yoga promo photo from James Richard Kao Photography