Frugal Foodies: Beans, beans, the magical fruit

Beans, beans, the magical fruit… I don’t think I need to repeat the rest, I’m sure we all frequently chanted that song on the elementary school playground. Whether or not you think that song is true, it does have an important message- we should all be eating more beans.
Often underlooked, beans are a nutritional powerhouse. One cup of beans packs in 14-20 grams of fiber, around half of the suggested daily amount. This fiber will help you feel fuller and more satisfied for longer. Fiber can aid in lowering cholesterol, reducing the risk of diabetes, and assisting with weight loss and intestinal health. Beans are also full of protein, and the combination of protein and fiber will help to stabilize your blood sugar, giving you energy all day long.
Depending on personal preference, beans can easily be purchased dried or in cans. Buying dry beans in bulk is slightly cheaper, however they do need to be cooked for many hours. If you eat a lot of beans, cooking up a batch every week can be a cost-effective way to keep beans on hand. Canned beans are still very cheap, and come ready to eat. When buying canned beans, purchase low sodium varieties and make sure to fully rinse the beans to get rid of excess salt.
Beans are extremely versatile, and come in many varieties. From kidney to garbanzo, beans can easily be incorporated into many dishes. Try some of these easy tips to get more beans in your daily diet.

● Top salads with your chickpeas or black beans instead of meat.

● Add black beans to your favorite salsa for a delicious condiment.

● Try creating a grain salad with your favorite grain, beans, vegetables, and vinaigrette dressing.

● Feeling European? Try topping your toast with baked beans.

● Instead of a plain quesadilla, add black beans and your favorite vegetables.

Sick of buying those expensive tubs of hummus at the grocery store? Try our easy hummus recipe! The best part is that you can make it your own, try adding in extra garlic, herbs, roasted red peppers, or using a different kind of bean.

Hummus
● 1 can chickpeas, drained and rinsed
● 4 garlic cloves
● Juice of 1 lemon
● 2 tablespoons olive oil
● 1 teaspoon salt

Using a food processor, puree all ingredients together. If hummus isn’t blending smoothly, slowly add water to achieve the desired consistency. Taste for seasoning, and adjust if needed.

http://www.everydayhealth.com/columns/johannah-sakimura-nutrition-sleuth...
http://www.usdrybeans.com/nutrition/health-benefits-of-beans/