Legumes are a good source of protein, and thus make a great substitute for meat, which contains more calories, total fat and saturated fat. And though legumes may not contain as much protein as meat (one serving or three ounces of meat, fish or poultry contains 21 grams vs 1 cup of beans, which contains 14), women age 19-70 only need 46 grams of protein each day and men of the same age 56 grams. And as, according to a National Health and Nutrition Examination Survey from 2007-2008, the typical American diet helps males take in 101.9 grams per day and 70.1 grams for females, the average American diet is not hurting for protein.
Beans are also full of soluble fiber, which slows digestion and inhibits the absorption of cholesterol, but fiber may cause gas in some people. To avoid the socially awkward side-effects of beans, increase the fiber in your diet slowly. The Mayo Clinic also offers a "gas-free soak" for beans, which calls for placing one pound of beans in 10+ cups of boiling water for 2-3 minutes, covering the beans and allowing them to sit overnight.
Legumes make a cheap and filling meal, but if remembering to soak them overnight is too much, then reach for canned or frozen, but make sure to thoroughly rinse and drain canned foods, as they are often swimming in a salt bath, which will cancel their positive effects on the heart.
We have eliminated the gas issue and understand the health of legumes, so now it is time to learn how to enjoy them. The classic bean dish is chili, and as it can be made with kidney beans, which the Cleveland Clinic named as one of the top beans for your heart, along with black beans, black-eyed peas, and lentils, enjoy our vegetable chili recipe, which contains no meat and plenty of flavor to keep your heart and taste-buds happy. Another versatile dish is black bean salsa, which can be served over lean pork, chicken or fish or as a healthy snack or appetizer. Need something in a hurry? Find a low sodium lentil soup for lunch or take your favorite mac and cheese and turn it into a meal with fresh spinach and black beans thrown in, but my favorite use for black beans is in our family's favorite Sweet Potato Enchiladas (see below).
Bottom line: Beans can go anywhere from omelettes to salads and soups, and larger beans even make a great snack, so try substituting beans for meat at least one day per week, but challenge yourself to find a way to incorporate them into your diet at least that often. You will see a difference in your wallet, waistline, and your heart health!
Sweet Potato Enchiladas
6 medium sweet potatoes (will serve 6)
4 cloves of garlic
Medium onion
12oz. low fat cream cheese
1 can of black beans (more may be used)
½ lime (juiced)
Pinch of Cumin (more to taste)
Cilantro (to taste)
Black Pepper
Salt (optional)
Cayenne Pepper
Soft shells
Cheddar Cheese
Tomatoes
Enchilada Sauce
Preheat oven to 400C. Clean potatoes and place in boiling water with skins on. Mince garlic and onion and place in large bowl with cream cheese, lime juice, cumin, cilantro, black pepper, cayenne, and salt. Once soft, drain water from potatoes, soak in cold water, and peal once cool. Add potatoes to above bowl and mix with a hand mixer until smooth. Gently stir in beans.
Place shells in oven safe container. Coat with thin layer of cheddar cheese and place in oven to melt. Remove from oven, fill with potato mix, fold and secure with a toothpick. Drizzle enchilada sauce and bake until shells are crisp. Top with tomatoes , additional enchilada sauce and serve.
No comments:
Post a Comment