Beans: Tasty, Healthy and Economical!

Nutrients Fiber: There is about 8g of fiber per half cup of most beans. Fiber helps you lose weight, stay regular, and prevent chronic disease. Vitamins/Minerals: In just a half cup of most beans you get 30 to 45 percent of your daily requirement for folic acid (a B vitamin that is good for your heart, prevents birth defects, and cancer). Beans are also rich in iron (prevention against anemia) and magnesium (important for your heart and bones). Protein: Beans help you to meet your daily protein needs. Uses Beans are a low cost, healthy way to meet your protein needs. Here are some ways to include them in your daily diet: · Throw some in your salad (kidney beans or chickpeas are great!) · Dip some baby carrots or pita triangles in hummus. · Hearty soups can make a meal---navy bean, lentil, minestrone. · Enjoy refried beans in Mexican entrees— burrito, enchiladas or tacos · Have baked beans, black-eyed peas or limas as a side dish. · Three-bean or kidney bean salads are tasty summer treats. · Vegetarian chili makes a nutritious main dish. · Black bean, corn and tomato salsa adds interest to chicken or fish. · Red beans and rice can be a side dish or add chicken or meat to make entrée. · Use mashed beans to extend ground beef or turkey in a burger. · Dip tortilla chips in bean dip. · Surprisingly delicious—mashed beans in cake--http://www.centralbean.com/recipes/recipe45.html Recipes For more information and recipes, go to: http://lancaster.unl.edu/FOOD/Singing_Praises_of_Beans2.pdf What are your favorite ways to eat beans?