Beans… Good For Your Heart And Your Wallet

Image via Wikipedia

When was the last time you cooked with dry beans or peas? I have at least 5 different bags sitting in my pantry waiting to be turned into soups, dips, side-dishes and even hearty main dishes. They are a healthy staple that provides us with plenty of protein and fiber. Let's take a look at why you may want to cook with them more as well.

Reason 1 - It's Economical

I probably don't have to tell you this, but beans are very economical to cook with. You can stretch just about any family budget by using more beans. Just head to the grocery store or even better a costco or bj's warehouse to buy your beans. If you're not a member at one of those, or you don't want to buy beans in large quantities to begin with, try an ethnic food store. I have been able to find a lot of different beans and other dried legumes very inexpensively at a mexican market in town.

Beans are a good substitution for meat in a meal. You can use more beans and less (or no) meat in casseroles and chilies and even tacos and burritos. I also like to add them to pasta sauces. Of course there are also all kinds of beans and rice dishes which make great side dishes and even main courses. Cooking more beans and less meat will help you feed your family for less.

Reason 2 - It's Healthy

Beans have quite a few health benefits. Obviously they have a lot of protein and fiber. The fiber is what makes them good for your heart since it helps your body remove bad cholesterol. The protein is needed both to maintain muscle mass and to provide energy to your body.

You will also be pleased to hear that beans will help you prevent and fight cancer. For those of us with diabetes it is important to know that beans can help our body use insulin more effectively by creating more receptor sites. What a great reason to eat more beans.

They Are Delicious

Beans are one of the most versatile foods I have come across. Since their flavor is mild, you can season them up pretty much any way you like them. I've made anything from spicy south western chipotle chili to Indian inspired Dahl with them. Add some black beans to your spaghetti sauce next time instead of ground beef. It's delicious, lower in calorie and makes for a great healthy meal.

My favorite thing to do with leftover beans, lentils or chick peas is to turn them into a dip. Since they are already cooked, I just add them along with a little bit of liquid and some seasonings to my food processor and process until I have a creamy smooth dip. Serve alongside some veggies, bread or chips. Even my kids love these dips and I feel much better giving this to my family than some other fat-laden dip.

Reason 4 - It's Fast and Simple

Let me explain why I think beans are quick and easy. Yes, you do have to cook some of them for quite some time (don't bother with the pre-soaking by the way. They will cook just fine without), but the good thing is that you don't have to hang around. Just let them simmer at the back of your stove. You can also cook them in your slow cooker. I like to start mine in the morning on low. By dinner time they are nice and tender and ready to eat.

Beans are very easy to store after they are cooked. They will last quite a few days in a plastic container in the fridge and will survive in your freezer for a few months. Just pop them in the microwave when you're ready to eat them.

If you're not a big bean fan yet, I hope this article has given you enough reasons to give these versatile veggies another try. Pick a couple of recipes and try them this week. I'm sure you'll find a new dish you and your family will really like.

Related articles by Zemanta

• Amazing Black Bean Brownies
• Soup & Tostadas