Beans, Beans, the musical fruit!

We have all heard it: Beans, Beans, the musical fruit, the more you eat the more you toot, the more you toot the better you feel, so why not have beens for every meal! (I can still hear my little brother, Robin, singing this!)


Beans (and other legumes as well) are a superior nutrition, and the most nutrient-dense carbohydrate source. Beans are digested slowly which has a stabilizing effect on blood sugar, promotes a full feeling and helps to prevent food cravings. Because of this they act as an anti-diabetes and weight-loss food. They also contain soluble fiber, which lowers cholesterol levels. 

 Fiber and resistant starch not only reduce the total number of calories absorbed from beans, but are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer. Eating beans, peas, or lentils at least twice a week has been found to decrease colon cancer risk by 50%. Legume intake also provides significant protection against oral, larynx, pharynx, stomach, and kidney cancers. Dr. Joel Fuhrman, who wrote "Eat To Live", says that eating at least one cup of legumes a day will promote weight loss or help maintain ideal weight. 

Many people refuse to eat beans because of the gaseous effect. It takes a while, but beans will lose that effect after they are a part of a daily diet. By adding a daily walk, the gas can be released without embarrassment and exercise will be added. However, this too shall "pass".

Here is one of my all time favorite bean recipes given to me by Peg Williams:

Cuban Black Bean Soup# and Marinated Rice#

Soup

4 T olive oil or water/broth

2 medium sized onions, finely chopped (fiber 2g/1 onion)
2 medium sized green peppers, finely chopped (fiber 3g/cup)
5 large garlic cloves, minced, or pressed
About 3 cups of water
4 bouillon cubes (I use Bill’s Best Chik’nish seasoning)
1 ½ t each ground cumin and oregano (or to taste)
2 T vinegar
About 5 cups cooked black beans (follow directions on dried bean package) (Fiber - 8g/1/2 cup)

In a 4-5 quart dutch oven, heat the oil over medium heat. Add onion, green peppers and garlic. Cook, stirring until starting to get limp. Add 3 cups water, bouillon cubes, cumin, oregano, vinegar and beans. Cover and simmer 30 minutes. Add more water if desired for thinner consistency. Salt and pepper to taste. This can be done ahead and then reheated to simmering. Serves about 6.

Marinate Rice

Prepare marinated brown rice at least 1 hour or up to one day ahead.

To cook rice put rice in bottom of pan (rice usually doubles when cooked), cover with water so that when you stick your thumb in and touch the top of the rice the water comes to your knuckle. Bring to a boil, turn to low and cover, cook until all water is absorbed, about 15-20 minutes.

Combine 3 cups cooked brown rice (fiber 4g/1 cup) with 2/3 cups finely chopped green onion, 3 T each olive oil and apple cider vinegar (more oil and vinegar is good). Salt and pepper to taste. Cover and chill. 
TO SERVE: Put bean soup on rice. Yummy!!
# Fiber approx. 17 grams per serving.