This Day is a “live healthy” holiday and for all you Vegans out there this is your day!
Beans (legumes) are one of the oldest vegetables dating back 8000 years in Peru…making them one of the “longest cultivated” plants.
Beans are loaded with fiber and are a great source of protein…along with folate, iron and complex carbohydrates. Mix them with brown rice and some broccoli and you have a complete macro meal!
There are many types of beans or legumes but here are some of my favorites:
1). CHICKPEAS (garbanzo beans)- a Mediterranean favorite as they are used to make a favorite side dish or snack: HUMMUS. Add a little olive oil & garlic and you have a tasty dip paired with baby carrots, celery, pita bread or on top of chicken.
2). LENTILS: If you are looking to increase your protein intake, these need to be your choice. Paired with brown rice
3) BLACK BEANS- A well known favorite in the Mexican culture is an American favorite in most homes and restaurants.
4) PINTO BEANS
5) PEAS (SNAP)
5) EDAMAMES (soy beans)
7) GREEN BEANS
8) BLACK EYED PEAS
Here are some Health Benefits from Beans:
1) Antioxidant qualities: helps reduce ell damage caused by free radicals and prevent chronic diseases.
2) Soluble Fiber rich: helps with digestion and bulking for the bowels/stool to eliminate toxins and feeds “good bacteria.”
3) Good source of phytonutrients: helps to reduce or lower cancer risks, especially colon, breast and prostate cancers by helping your body function normally. Can help to lower blood pressure & blood sugar!
Keep in mind that there are compounds in beans called lectins that can block absorption of nutrients BUT to avoid this… rotate and eat a variety of foods and don’t over eat in on sitting.
Fresh Black Bean Dip Recipe:
1 green bell pepper (chopped in chunks)
1 red bell pepper (chopped in chunks)
1 can of corn
1 can of black beans (drained & rinsed)
1 jalapeno, finely chopped (removing seeds)
4 roma tomates, diced
1/2 cup of red onion
3 tablespoons of cilantro
1/2 garlic clove (finely chopped)
1/2 teaspoon of cayenne pepper
Salt & pepper to taste
1/2 tablespoon of Italian seasoning
1-2 tablespoons of olive oil
1/2 avocado (chopped)
In a large bowl, add green bell pepper, red bell pepper, corn, black beans, jalapeño, tomatoes, red onion & cilantro. Add cayenne pepper, salt pepper and Italian seasoning. Mix all ingredients together. Drizzle with olive oil, mix & top with avocado.
***You can replace the black beans and add any other type of beans you might
like.
As always, stay safe & healthy!
You mean the wold to me!
Michelle
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