By Angela C Torrence, RDH and ASU Nutrition Student
In any kind of weather, I can’t help but crave hearty home-cooked meals. In my vegan household, that means plenty of bean chili, lentil loafs, and legume soups. Until I became vegan, I didn’t appreciate the mighty bean’s nutritional value! As a matter of fact, I told myself that I didn’t care for beans because they don’t taste good…or maybe it was because they make you toot…or maybe it was because I was unfamiliar with how to incorporate them into my life.
Thankfully I grew up and accepted beans for what they are: protein packed, low-to-no fat, highly nutritious food items that keep you fuller longer which means you want to eat less over the course of the day.
Take 5 minutes out of your day to watch this video. It provides some compelling evidence about the importance of beans in our everyday lives: it really made me think of beans in a new way! A variety of sources and nutritionists point out things like lowering cholesterol, balancing blood sugar, reducing the risk of some cancers, keeping you regular, and keeping you satisfied for longer which might help with weight loss.
If all we need is a half cup per day, then making some bean-centered recipes will get us there. Because I love to cook, I have used a variety of bean recipes for every meal of the day! Here are some of my favorites (some are vegan and some are not):
Breakfast:
Lunch/Dinner:
Sweet Potato and Black Bean Tacos with Avocado-Pepita Dip
Bread and Dips:
Soups:
Lentil Soup – I’d double the herbs and spices
Spiced Red Lentil, Tomato, and Kale Soup – One of my absolute favorites!
As I’ve become more familiar with Fill Your Plate, I’ve discovered it is host to some awesome bean recipes! Go to Fill Your Plate to check it out!
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