When last did you eat beans?
We all know beans are good for us, so why eat so little of it.
I remember eating beans when I was younger was a Saturday ritual in my house then as I grew older I ate less of it. I have recently found ways to incorporate beans into my diet and implore you to do same. “Why?” You ask. I will tell you.
Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.
As we get older, we need fewer calories and beans are a great way to boost the nutrition power of your meal without boosting the calories. A half-cup of beans has only about 100 calories.
What Beans Can Do for You
All legumes such as kidney, black, white and red beans, chick peas and lentils confer health benefits.Including beans in your diet several times a week may decrease the risk of colorectal adenomas (polyps), which may in turn lower the risk of colorectal cancer.
Eating beans regularly may lower the risk of coronary heart disease.
The Shanghai Women’s Health Study looked at the legume consumption of over 64,000 women and their risk of developing type 2 diabetes. Researchers found that consumption of legumes, particularly soybeans, was inversely associated with the risk of type 2 diabetes. The more legumes these women ate, the lower their risk of getting type 2 diabetes.
Beans are hearty and are a good alternative to high-fat protein sources like red meat.
In the Nurses Health Study of 83,818 women, researchers found that women who ate peanuts and peanut butter had a lower risk of type 2 diabetes. Peanuts, which technically are considered a legume, are high in healthy fats, magnesium and fiber.
You can incorporate beans into your diet by preparing it in many delicious ways. There is Akara (beans cake), moi moi which is a personal favourite and beans porridge. You may also use beans as a side dish when eating rice or even yam.
Here is a recipe for Nigerian beans porridge
Recipe and image culled from www.afrolems.com
2 Cups Black Eyed Peas- Beans
1/2 Bulb of Onion
1 Fresh pepper
1 Table spoon Ground Crayfish – Optional
3 Cubes of Maggi cube
2 teaspoons of salt
1 teaspoon of dry pepper
2 cooking spoons of palm oil
5 Cups of water
*Wash the beans (Black eyed peas) for a minute
*Pour 3 cups of water into the pot and Boil the beans
*Boil for 15 minutes and add 1 cup of water
*If the beans is not soft add the last cup of water
*When the beans has started to make a slight paste, and there is still water(but not covering the beans), add your chopped or blended onions
*Add your blended tomato and pepper and stir in.
*Add your salt, dry pepper and 2 cubes of maggi
*Allow to stew for an extra five minutes
*Add your blended crayfish powder and stir in. Taste your beans and if it still tastes a little too bland for you, add the extra maggi cube. (As we all have different taste buds and if you are hypertensive, you do not want to much salt in your meals)
*Allow to simmer for about 3 minutes and add your palmoil.
*For an extra 2 minutes, allow the palm oil simmer and serve with Fried Plantain, Boiled Plantain, Yam, Rice, Bread, Garri (Cassava flakes) or stand alone.
You can skip the palm oil. This could be your healthy alternative. All you need to do is follow the recipe till the palm oil bit.