This week we have a fun and easy nutrition challenge.beans

I challenge you to enjoy beans at least once this week!

Why?

There are so many good reasons to add beans to your diet:

  • Beans are inexpensive and filling
  • Beans are FULL of fiber (which most of us don’t get enough of!)
  • Beans are low-fat and low-calorie
  • Excellent source of plant-based protein
  • Great source of calcium

How?

Perhaps you’ve had issues digesting beans in the past (who isn’t singing that nursery rhyme right now “beans, beans the magical fruit” . . .), but most of the time this is because they have been undercooked or improperly prepared.  If you want to reduce the gas issues from beans, soak them overnight, cook them at a lower temperature for longer and add spices or kombu (a sea vegetable) while cooking.

Play around with different types of beans too – some may work well for you and others do not.

Finally, don’t suddenly start eating beans two or three times a day – you will probably suffer.  Slowly introduce them into your diet until you can comfortably enjoy them three or four times a week.

When I prepare beans, I simply soak them overnight in 6 to 8 cups of warm water, then drain them, and cook on low heat for 2 to 3 hours until soft.

A few great bean recipes (you can soak your own or use canned for any of these):  Favorite fall soup, Burritos for the freezer,or Black Bean Chicken Soup.

Need help fixing dinner each night?  Want to learn how I can plan ahead and have beans ready for dinner?  Get your copy of my Menu Planning e-course for less than $10 and become a pro at the dinnertime dash!  Check out the details HERE.

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