Beans Beans Beans
Health Benefits: Health Benefits: Health Benefits: Decrease the risk of some cancers Decrease the risk of some cancers Decrease the risk of some cancers Source of cholesterol lowering fiber Source of cholesterol lowering fiber Sourcerce of cholesterol lowering fiber Fiber in beans help prevent blood Fiber in beans help prevent blood Fiber in beans help prevent blood sugars from rising rapidly after sugars from rising rapidly after sugars from rising rapidly after meals meals meals Fiber is beneficial for Fiber is beneficial for Fiber is beneficial for gastrointestinal health gastrointestinal health gastrointestinal health Low in fat, no cholesterol Low in fat, no cholesterol Low in fat, no cholesterol
Interesting Facts: Interesting Fact s: Interesting Facts: Over 13,000 different species of Over 13,000 different species of Over 13,000 different species of legumes legumes legumes 22% of calories in beans are protein 22% of calories in beans are protein 22% of calories in beans are protein Dove Creek, Colorado is the Pinto Dove Creek, Colorado is the Pinto Dove Creek, Colorado is the Pinto Bean Capital of the world. Bean Capital of the world. Bean Capital of the world. North Dakota grows the most dry North Dakota grows the most dry North Dakota grows the most dry beans in the US followed by beans in the US followed by beans in the US followed by Michigan Michigan Michigan
Reducing Gas: Reducing Gas: Reducing Gas: Change the water several times Change the water several times Change the water several times during soaking. during soaking. during soaking. Add a teaspoon of fennel seeds Add a teaspoon of fennel seeds Add a teaspoon of fennel seeds when soaking. when soaking. when soaking. Simmer beans slowly until they are Simmer beans slowly until they are Simmer beans slowly until they are tender. tender. tender. Add digestive aids, like Beano, to Add digestive aids, like Beano, to Add digestive aids, like Beano, to help reduce the amount of gas they help reduce the amount of gas they help reduce the amount of gas they produce. produce. produce.
Written and Created by Laurelyn Harper Written and Created by Laurelyn Harper Written and Created by Laurelyn Harper UW-Stout Dietetic Intern, 11/2009 UW-Stout Dietetic Intern, 11/2009 UW-Stout Dietetic Intern, 11/2009 Check out the March menu for Check out the March menu for Check out the March menu for these “bean” foods these “bean” foods these “bean” foods
Featured Recipes: Featured Recipes: Featured Recipes: Cowboy Bean Casserole Cowboy Bean Casserole Cowboy Bean Casserole Goober Beanie Salad Goober Beanie Salad Goober Beanie Salad Tuscan Vegetable Bean Soup Tuscan Vegetable Bean Soup Tuscan Vegetable Bean Soup Corn & Black Bean Salad Corn & Black Bean Salad Corn & Black Bean Salad Suffrin’ Succotash Suffrin’ Succotash Suffrin’ Succotash Split Pea Soup Split Pea Soup Split Pea Soup Black Bean & Tomatoes Black Bean & Tomatoes Black Bean & Tomatoes
Texas Caviar Salsa Texas Caviar Salsa Texas Caviar Salsa Ingredients Ingredients Ingredients 1/2 onion, chopped 1/2 onion, chopped 1/2 onion, chopped 1 green bell pepper, chopped 1 green bell pepper, chopped 1 green bell pepper, chopped 1 bunch green onions, chopped 1 bunch green onions, chopped 1 bunch green onions, chopped 1 tablespoon minced garlic 1 tablespoon minced garlic 1 tablespoon minced garlic 1 pint cherry tomatoes, quartered 1 pint cherry tomatoes, quartered 1 pint cherry tomatoes, quartered 1 (8 oz) bottle zesty Italian dressing 1 (8 oz) bottle zesty Italian dressing 1 (8 oz ) bottle zesty Italian dressing 1 (15 oz) can black beans, drained 1 (15 oz) can black beans, drained 1 (15 oz ) can black beans, drained 1 (15 oz) can black-eyed peas, 1 (15 oz) can black-eyed peas, 1 (15 oz ) can black-eyed peas, drained drained drained 1/2 tsp ground coriander 1/2 tsp ground coriander 1/2 tsp ground coriander 1 bunch chopped fresh cilantro 1 bunch chopped fresh cilantro 1 bunch chopped fresh cilantro
Directions Directions Directions In a large bowl, mix together In a large bowl, mix together In a large bowl, mix together ingredients. Cover & chill in the ingredients . Cover & chill in the ingredients . Cover & chill in the refrigerator approx. 2 hours. Toss with refrigerator approx . 2 hours. Toss with refrigerator approx . 2 hours. Toss with fresh cilantro to serve. fresh cilantro to serve. fresh cilantro to serve. Written and Created by Laurelyn Harper Written and Created by Laurelyn Harper Written and Created by Laurelyn Harper UW-Stout Dietetic Intern, 11/2009 UW-Stout Dietetic Intern, 11/2009 UW-Stout Dietetic Intern, 11/2009