Beans, beans are good for your heart....
We all have heard that saying before, but according to an extensive study by the American Institute for Cancer Research they recommend eating whole grains and legumes(beans, chickpeas, soybeans, split peas or lentils) at EVERY meal. Not every week or day, but every meal! Legumes are loaded with protein, iron, and zinc as you might expect from other protein sources such as meat but legumes contain nutrients that concentrated in the vegetable kingdom, including fiber, folate and potassium. You get the best of both worlds with beans, all the while enjoying foods that are low in saturated fat, sodium and cholesterol-free. Along with rice they are very inexpensive, especially in bulk. Consumption of beans is associated with lower blood pressure, regulation of blood sugar, and insulin levels. They also reduce the risk of stroke, depression and colon cancer. The phytoestrogens in soy, such as tofu and tempeh (great/easy: tempeh chicken salad recipe) help to prevent breast cancer and breast cancer survival. Beans can be added to any meal, snacks and the main dish. The possibilities are endless.
Here are a few of my easy bean recipes:
For a little more effort:
For more (27) easy recipes check out Blue Zones: Turn 1 Can of Beans Into 27 Easy Meals
Have a great week.