Read Time : 3 minutes
By Tom Gregoire
The tiny bean is a nutritional giant, packed with antioxidants, fiber and protein.
Those who eat beans regularly tend to have smaller waist sizes and a 22 percent lower risk of obesity.
But to get some people to eat them, you may have to be sneaky.
Luckily, beans are just as healthy when they’re blended up and hidden in some favorite treats, dips and snacks, said registered dietitian Connie Bendel, of Nutrition Consultants of Tulsa.
“Beans are a nutritional powerhouse. There’s a reason they’re in the food pyramid in two places, because they’re high in protein and they’re in the vegetable group because of their nutrient content.”
Beans contain loads of antioxidants (more than blueberries and blackberries), and are a great source of protein for meals — without all the cholesterol and saturated fat contained in meat.
One cup of beans provides about 13 grams of fiber, 15 grams of protein and nutrients such as calcium, potassium and magnesium.
Puree white beans or garbanzos for dips and sandwich spreads, or make quesadillas with fat-free refried beans and some cheese.
You can even substitute some of the chicken broth in your favorite soup recipe for a can of refried beans –and no one will be able to tell.
“It increases the fiber and protein,” It also helps you stretch your budget, because beans are cheap.
The author recommends keeping a few cans of beans on hand for side dishes, soups, salads –
even baked goods and smoothies.
You can sneak drained, rinsed navy beans into smoothies and black beans into brownie mix and no one will be the wiser (just healthier).
Black beans in brownies?
“I’ve had those before and they are really good,” “Just don’t tell someone before they try it.”
Black bean brownies? Puree a can of black beans (juice and all), and add to your favorite brownie mix in place of oil and eggs.
We tried it with a box of Duncan Hines dark chocolate brownie mix and a can of Bush’s reduced-sodium black beans, and our testers agreed — the brownies are fudgy, moist and don’t taste like beans. Just chocolatey goodness.
You’ll cut about 6 grams of fat from each serving and substantially increase the protein and fiber.
Bean benefits Studies tie bean consumption to a reduced risk of heart disease, type 2 diabetes, high blood pressure and breast and colon cancers.
Red, pinto and kidney beans have some of the highest amounts of antioxidants in any food, beating out both blueberries and cranberries.
Blend away: About 1/4 cup of pureed white beans can easily be added to most batters and mixes without affecting taste and consistency.
The low-fat or fat-free cream cheese gives the dip a less grainy texture. From the Smitten Kitchen.
WHITE BEAN ROASTED RED PEPPER DIP
1 (15-ounce) can of white cannelini or navy beans 1 small jar roasted red peppers (about 1 cup), drained 3 ounces low-fat or fat-free cream cheese, softened 1 clove garlic, minced Juice from half a lemon Salt and pepper to taste
1. Puree everything in a food processor until smooth.
2. Serve with baked pita chips or vegetables.
BERRY BEAN BLAST
Serves 4
1 can (15 ounces) navy beans or great northern beans 1 1/2 cups orange juice 2 cups quartered strawberries 2 to 3 tablespoons honey 1 1/2 teaspoons ground cinnamon 1/8 teaspoon ground nutmeg 6 to 8 ice cubes
1. Process all ingredients, except ice cubes, in blender until smooth.
2. Add ice cubes and blend until smooth. Serve in glasses.