Recipes

Beans

Introduction

To Cooking

Fiber is one of the keys to a healthy diet,

reducing the chances of some types of cancer

by keeping the digestive tract healthy. According

to the American Cancer Society, “No one food

will prevent cancer or any other disease. The

extraordinary bean, however, may help you

reach your goal of developing eating habits for

cancer risk reduction and overall good health.”

Soluble fiber has been linked to lowering

cholesterol. Beans are cholesterol free and can

actually aid in lowering the body’s cholesterol

level because of their high concentration of solu-

ble fiber. Soluble fiber forms high density

lipoproteins which help clean the arteries. A low

cholesterol diet can be sustained with the addi-

tion of beans. The California Dry Bean Advisory

Board reports that recent studies have shown

that by adding beans to a low cholesterol diet,

you can lower your cholesterol level by as much

as 15 to 20 percent.

Because beans digest more slowly than

some other high carbohydrate foods, a meal

with beans stays with you to satisfy hunger

longer. Furthermore, beans are inexpensive and

almost a complete protein. When mixed with

small amounts of meat, dairy products or cereal

grains (rice or corn), all the essential amino

acids are available for a nutritious meal.

In today’s ecologically sensitive climate, it is nice to know that the

bean is one of the least processed, least packaged and least chemically

treated foods you can purchase. Beans are also being recognized for their

great health benefits. They are rich in thiamine (B1), pyridoxine (B6),

niacin and folic acid. Minerals in beans include iron, calcium, phosphorus

and potassium.

Add leftover beans to

soups, stews, salads,

and casseroles for

extra flavor, texture

and nutritional value.

Small amounts,

mashed or pureed,

can be used to thicken

sauces and soups.