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Page 3 of 3 Summertime is a perfect time to increase your intake of beans. Did you know that the new food guide pyramid recommends eating a minimum of three cups of beans each week? These nutrition powerhouses are simple and easy (keep a supply of canned beans in your pantry) and can be quickly made into a soup or tossed into a salad. Any way you eat them, beans add flavor and interest to meals – not to mention protein, fiber, folic acid, and iron. Nutrition-wise, beans lower cholesterol levels and reduce heart disease risk. They promote a feeling of fullness that helps you eat less and control calorie intake. They are naturally low in fat and sodium. Rinsing canned beans helps to decrease their sodium content.
Tips to increase bean intake: • Add beans to salads. Jazz up the traditional 3-bean salad by adding black beans and baby lima beans, making it a 5-bean salad. Green peas, chickpeas, and kidney beans are salad bar favorites.
• Eat hummus, a Middle Eastern garbanzo bean spread that’s great with pita bread, crackers and raw vegetables.
• Add black beans to your favorite salsa recipe.
• Snack on bean dips with baked tortilla chips.
• Eat bean soups at home and in restaurants. Coming up: My favorite zucchini, lima bean and pea soup recipe.
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