It's Good to be Full of Beans!
Has anyone ever told you that you're "full of beans"? How rude. Next time, let them know that being full of beans is actually great for your health! Beans are an excellent source of protein (1 cup contains 30% of your recommended daily allowance) and don't have the saturated fat and cholesterol of more popular proteins such as meat. They're loaded with fiber, vitamin B and minerals that keep your body running, including iron, magnesium, potassium, and zinc. A diet that's "full of beans" helps reduce the risk of diabetes, heart disease and obesity.

There are as many types of beans as there are recipes to use them in. Next time you're grocery shopping, try some black beans, pinto beans, white beans, red beans, kidney beans or adluki beans - they are all delicious AND inexpensive! With so many varieties, it's easy to add taste and health to your meals.

For a quick snack, dip veggies or chips in black bean dip by combining 1 can of black beans with with ½ cup of salsa and 2 tablespoons of lime juice and cilantro. 

For a heartier meal, try this recipe for Half Bean Burgers that replace half of the beef with beaney goodness.

Ingredients:
  • 1 ½ cups cooked beans or lentils
  • ½ cup of bell pepper or other chopped veggies
  • ½ pound of ground beef
  • 1 egg (optional)
Preparation:
  • Mash the beans or lentils and mix them into the ground beef and veggies with your hands.
  • If you're using an egg, add the egg to he mix to help form your patties.
  • Add a little oil to your pan and brown the patties on each side for about 5 minutes or until they are done the way you would usually eat a hamburger
  • Add cheese, onions or your favorite burger toppings.
With beans, the sky's the limit! Get your diet "full of beans". Your body and your budget will thank you!

Dark and Spicy Chili
Recipe

Our Dark and Spicy Chili is a tasty bean based recipe that serves up to 6 people.

Ingredients:
  • 1 Tablespoon each of ground cumin, dried oregano, and cocoa powder
  • ½ Tablespoon of ground cinnamon
  • 1 or 2 canned chipotle chili, finely chopped
  • 1 teaspoon of olive oil
  • 1 medium size onion
  • 3 cloves of garlic
  • 1 bell pepper, stemmed and chopped
  • 2 carrots chopped
  • 4 cups of cooked black beans or 2 cans
  • 1 can of crushed tomatoes
  • ½ teaspoon salt
Preparation:
  • In a small bowl, combine cumin, oregano, cocoa powder, cinnamon and chilies. (Caution: Add one chili at a time. They are very hot. You can always add more, but you can't take away.)
  • Heat the olive oil in a pot.  
  • Add the spice/chili mixture and cook for about 20 seconds or until you can smell the spices.
  • Add onion, garlic peppers and carrots.  
  • Put a lid on the pot and cook on low heat cook about 10 minutes or until the onions are translucent. Stir every few minutes and add a little water if the mixture starts to stick.
  • Add black beans, tomatoes and 2 cups of water.  
  • Bring to a boil and then simmer for 1 and ½ hours on low heat. Leave the cover off slightly to let steam escape.
  • Serve in bowls and sprinkle with cilantro and/or chopped s callions.

Beans, Beans, They're Great for a Treat
Tips
  • Make a double batch of Dark and Spicy Chili and freeze what you don't eat. 
     
  • To add meat to our chili recipe, cook ½ pound of chopped meat or chorizo separately and add during the last ½ hour.
     
  • Cooked beans or lentils can be substituted for ½ cup of meat in most dishes without changing the flavor.
     
  • To cook your own beans (and help your budget) soak beans over night in enough water to cover them. Add fresh water and cook for about an hour. Check the package for the exact cooking time. It will vary with different beans.
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