Don’t Know Beans about Beans?

Did You Know...
 

 

 

  1. Beans are one of the most ancient plant foods in the human diet dating back to7000 B.C.

 

  1. Like grains, fruits and vegetables, beans can be part of the healthiest type of diet-one low in fat.
  1. Beans are highly nutritious and rich in protein. They are included in both the vegetable and protein groups in the USDA’s Food Pyramid.

 

  1. Because beans are high in fiber, they can help keep your body regular. This can lower your risk of cancer and heart disease. Beans are digested slowly, so the longer-lasting fullness can also help persons who are trying to lose weight.
  1. Beans are hard to beat as a good source of protein and fiber-1/3 cup = 5 gms protein and 6gms fiber.

 

  1. Beans are a storehouse of nutrients. In general, beans are rich in iron, calcium, phosphorous, zinc and potassium.
  1. The USDA describes beans as “one of the lowest fat choices you can make.” Beans have no cholesterol or sugar, and their high protein content makes them an excellent low-fat alternative for animal protein.

 

  1. Canned beans are usually high in salt, making cooked dry beans without added salt a better choice.
  1. Dry beans can be used in hundreds of new heart-healthy ways:

Cereals, breads, soups, salads, sandwich fillings, patties, vegetable dips, sauces, gravies, mashed beans, stuffing’s, coatings, topping on pizza, or even desserts like cookies, bars, cakes, pies, puddings, the list goes on…

  1. You can cook beans in a crock pot on low for 12 hours or use a pressure cooker for 10-20 minutes depending on the size of the bean.

 

  1. Beans are easy to prepare and freeze well.
    • Cover and refrigerate cooked beans up to 5 days.
    • Freeze soaked or cooked beans up to 6 months.
    • Tightly covered uncooked dry beans will keep indefinitely in a dry area.
  1. Dry beans can be cracked or ground into fine flour to reduce the cooking time
    • Beans ground to flour cook in 3 minutes.
    • Soaked cracked beans cook in 15-25 minutes, depending on the texture desired, whether for stir fry, pilafs, casseroles or loaves.

 

  1. Celiacs or people with food allergies who must be on a gluten free diet can substitute bean flours in their foods and they are generally well tolerated.
  1. Flatulence, that troublesome gas, is a result of improper soaking and cooking techniques. When beans are handled properly, flatulence can be a thing of the past.

 

  1. Give yourself a gift for better health-start eating beans today!