Spilling the Heart-Healthy Beans
Looking for a powerhouse food with heart smarts? You'll find it with beans! Dried beans are a good source of protein and iron; they're naturally cholesterol-free and low in fat and sodium; and they even contain calcium. As if that wasn't enough, they're also high in fiber and folate.
Because beans contain both soluble and insoluble fiber, they can help decrease cholesterol and maintain a healthy digestive track, so they're a wise choice for heart-healthy eating. They're also a very economical source of protein.
Although canned beans offer convenience, they also bring a significant amount of sodium. Using dried beans will save you between 250 and 500 mg of sodium per 1/2 cup serving.
You'll find the health benefits of cooking with dried beans are worth the extra planning. Get ready for a delicious and hearty dish you can feel good about!
Low-Fat Refried Beans
A local Mexican restaurant shared this Low-Fat Refried Beans with me. It's so simple and tasty you'll never go back to canned refried beans.
—Kitty Shelton, Ketchum, Idaho
Herbed Green Beans
Rosemary and basil complement green beans, celery and onion in this savory Herbed Green Beans side dish. My mother always cooked with fresh herbs from her garden. Now I find myself doing the same.
—Ruth Andrewson, Peck, Idaho
Shaker Bean Soup
This Shaker Bean Soup tastes especially good in cold weather—which we have a lot of here on the shore of Lake Michigan! I love cooking. I like to try a new recipe every week, and my family loves soup, so I'm always looking for one more.
—Deborah Amrine, Grand Haven, Michigan
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