Beans, Beans, the Musical Fruit

We may get a chuckle when we think of the silly children's song involving beans but the nutritional benefits of beans are nothing to laugh at. Beans, or legumes, as they are also referred to are nutritional powerhouses. Beans are high in protein, fiber, antioxidants, iron, magnesium, copper and zinc. Research has indicated that consuming beans 4 times per week can reduce the incidence of heart disease by 22% over people who had beans only once per week. Beans are also a great protein source for diabetics. Since beans are digested slowly, they have less of an impact on blood sugar and can minimize the spike after a meal. Beans have also been linked with a decreased incidence of certain cancers and help to keep us full, thus aiding in weight control. Ok, it is great to understand some of the health benefits of beans, but how do we prepare them and what are some ways to incorporate them into the diet? You can purchase dry or canned beans. Nutritionally, there is not much of a difference between the two apart from the sodium content. Canned beans tend to be higher in sodium but this can easily be "fixed" by simply placing the canned beans in a colander and rinsing under cool water for a few minutes. This essentially "washes" the sodium off the beans. There are many ways to incorporate beans into the diet: Toss on salads, throw into soups or stews, mash and use as a thickener for recipes, add to casseroles and roll into burritos to name a few. Don't forget about Hummus. This is just mashed up chick peas with added spices. Hummus can be used as a dip and also in place of condiments on sandwiches and burgers. I have a few clients who use hummus in place of mayo in their tuna salad! Use your imagination! Try to incorporate beans into you diet several times this week! Your body will thank you! Here is a great BEAN SALAD recipe I adapted a few years ago - Toss 1 can chick peas, 1 can kidney beans, 1 can black beans and 1 can corn in a colander and rinse under cool water for a few minutes. Place in a large salad bowl. Crush several cloves of garlic in to the mix and add 1-2 tbl of fresh lemon juice. Add about 1/4 cup of olive oil and 1/2 cup red wine vinegar to the mix. Toss and add fresh snipped parsley to the salad. I tend to go heavy on the parsley and vinegar and light on the olive oil, you may want to experiment with how your family likes it. I usually try to make the salad a day ahead of time as the flavors meld nicely over time. Enjoy!