Nutrition Tip for April 2009

The Magic of Beans

In this tough economy the one food item that keeps popping up on a dietitian's grocery shopping list is beans. Not only are they very inexpensive, they are a good source of plant protein, are cholesterol free, low fat and low in sodium. Substitute beans for meat several times a week to keep your budget on track and improve your heart health.

Additionally, they are high in complex carbohydrates and contain fiber, folate, iron, potassium, magnesium, phosphorus, and calcium. Eating beans often can help lower cholesterol and decrease cancer risk.

Lastly, there are so many different types of beans (Garbanzo, kidney, black, pinto, Adzuki, white, navy, lima, soy, etc.), you'll never get bored eating them! Throw them in stirfrys, add them to soup, make a bean salad, whip up some hummus (see recipe below), mix them with rice, or make brownies (see recipe below) out of them. Create your own magic by eating more beans!

Here is a simple hummus recipe I use often from the Betty Crocker Cookbook Bridal Edition:

Hummus
1 can (15 to 16 oz) garbanzo beans, drained
¼ cup olive or vegetable oil
1 clove garlic, cut in half
2 tablespoons lemon juice
½ teaspoon salt
Chopped fresh parsley
Pita bread wedges, crackers or raw vegetables, if desired

1. In blender or food processor, place beans, oil, garlic, lemon juice and salt. Cover and blend on high speed, stopping blender occasionally to scrape sides if necessary, until uniform consistency.
2. Spoon into serving dish. Garnish with parsley. Serve with pita bread wedges (I love to serve it with Stacy's Pita Chips)

This is a recipe I took from a fellow RD, Lisa Harkins:

Black Bean Brownies
1 box dry brownie mix (dark chocolate/fudge flavor recommended)
1 15.5-ounce can black beans
Low-fat cooking spray
Tap water

1. Drain black beans in a colander and rinse beans with cool tap water thoroughly in sink. Place beans back into rinsed can, then fill can to top with cool tap water.
2. Put can of black beans and water into a food processor or blender and pulse until well-blended and smooth. You will still see bits of black beans, but try to get as smooth a consistency as possible.
3. Place dry brownie mix in a large mixing bowl.
4. Add black bean purée to dry brownie mix and mix well.
5. Pour batter into an 8-by-8 inch glass pan greased with low-fat cooking spray.
6. Preheat oven to 350 degrees. Place pan into oven. Check the brownie mix box for recommended cooking time and cooking temperature, since those can vary depending on brand and pan size.
7. When brownies are done baking, remove pan from oven and cool for at least 30 minutes.
8. Slice into 16 squares if using an 8-by-8 inch pan.

ENJOY!!

Maria Collier Bair, RD
Nutrition Works, LLC