| The word is out, beans are in! Legumes(beans, | | | | the US Dept of Agriculture's list of the 20 best |
| peas and lentils) are not only nutritious but | | | | "muscle-saving" foods. |
| delicious. Though beans have often been | | | | The beans which our mothers used to make the |
| neglected in the Western diet, they have long | | | | occasional casserole or soup are not the same as |
| since been an important part of traditional diets | | | | today's beans. The new strains of beans are being |
| around the world. Many people in North America | | | | grown with thinner skins which shorten the |
| are discovering that beans are not only tasty, | | | | cooking times. Dried beans do NOT have to be |
| easy to prepare, economical but are good for | | | | soaked overnight - you can use the quick soak |
| you. Legumes are an important food source. | | | | method. With the explosion of interest in bean |
| They are an excellent source of protein, are low | | | | cookery, there is much more rapid turnover in |
| in fat, high in fiber, loaded with complex | | | | supermarket and bulk food stores, hence beans |
| carbohydrates and have many essential | | | | are fresher and have faster cooking times. The |
| micronutrients. | | | | cooking times sugggested in many recipe books |
| We do not know the exact relationship between | | | | will produce "bean mush". |
| diet and disease however it has become accepted | | | | Canned beans make it easy for the busy cook to |
| that healthy eating can improve our chances of | | | | prepare a tasty meal quickly. (Just be sure to |
| preventing diseases such as heart disease, | | | | rinse them well before using). |
| strokes and some forms of cancer. Substituting | | | | There are now many delicious recipes for |
| beans, peas and lentils for foods that are high in | | | | everything from appetizers, soups, salads, main |
| saturated fats and refined carbohydrates is likely | | | | and side dishes and none are hard on the pocket |
| to lower the risk of cardiovascular disease. | | | | book. |
| Research is showing that plant protein helps | | | | Another great thing about beans is their flexibility - |
| protct the heart by lowering blood cholesterol | | | | you don't have to follow a recipe slavishly but can |
| levels in many people. | | | | use your available supplies and ingenuity. You can |
| Beans are good for diabetics too because they | | | | also use them as a meat extender in some of |
| contain complex carbohydrates and lots of fiber | | | | your favorite recipes. |
| that helps keep blood sugar on an even keel. It is | | | | As we continue to eat healthier by cutting fat and |
| also a good way to add variety to gluten free | | | | not flavor and by eating less meat, there is an |
| diets. | | | | increasing emphasis on legumes as an essentil part |
| New research suggests that muscle soreness | | | | of today's diet. Two recent food pyramids, The |
| after strenous and prolonged exercise can be | | | | Asian an Mediterranean both support this trend by |
| reduced by eating foods that contain antioxidants | | | | recommending a daily serving of beans, peas and |
| which includes fruit, vegetables and beans. Red | | | | lentils. |
| kidney beans, pinto and black beas are included in | | | | Let the bean bonanza begin! |