2016 was declared the Year of the Pulses (beans and lentils). This could be due to the tremendous health benefits, low cost per serving and the wide variety available. Packed with vitamins, minerals, protein and fiber, they double as vegetables or meat.
The high fiber and low glycemic index make beans a great choice for diabetics, those with cardiovascular disease, and anyone looking to avoid these conditions along with some cancers. Beans and lentils also provide a low-fat option for those seeking better weight management. The fiber keeps you fuller longer while the protein helps in building lean muscle.
Pregnant women and women considering starting a family will benefit from the folate (natural form of folic acid) found in legumes. Folate is needed to reduce risks of certain birth defects. For men and women with the MTHFR factor, legumes offer a safe form of much needed folate.
Finally, for those with food allergies and intolerances, legumes offer a great source of nutrition that is digestible. People with gluten issues miss out on vital nutrients when giving up grains. Those same nutrients can be found in beans and lentils.
If you worry about the possibility of gas or bloating, here is the simple fix. When using canned beans, rinse thoroughly under cold water. Then heat and eat! If you are using dried beans, use the hot soak-for success. Heat water enough to cover beans for 5 minutes. Drain. Add fresh water and soak for 4 hours. Drain and cook.
Consider using beans as a main dish. However, they make great side dishes, as well. Add beans to salads or pasta dishes. Bean dips make great snacks when paired with veggies. Also, take advantage of substituting all or part of the fat ingredients in baked goods with pureed beans. Your cookies suddenly take on a healthier twist with the lower fat, high fiber and protein from beans. (And you don't taste the beans!)
Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years.
Mexican Bean Salad
Serves eight.
1 (15-ounce) can cannellini beans, drained and rinsed
1 green bell pepper, chopped
1 red bell pepper, chopped
1 (10-ounce) package frozen corn kernels
1 red onion, chopped
cup extra virgin olive oil
cup red wine vinegar
2 tablespoons fresh lime juice
1 tablespoon lemon juice
2 tablespoons white sugar
1 tablespoon salt
1 clove crushed garlic
cup chopped fresh cilantro
tablespoon ground cumin
tablespoon ground black pepper
1 dash hot pepper sauce (or one hot pepper)
teaspoon chili powder
teaspoon smoked paprika
In a large bowl, combine beans, bell peppers, frozen corn and red onion.
In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin and black pepper. Season to taste with hot sauce and chili powder.
Pour olive oil dressing over vegetables; mix well. Chill thoroughly for at least one hour, and serve.