National Baked Bean Month!
Beans and peas are nutrition powerhouses. Here are some of the top nutrients in these foods…
• Beans and peas are fantastic sources of folate. For example, a single cup of cooked lentils has 90% of the daily value for folate. Folate is a B vitamin that is vital for the creation of healthy new cells.
• Beans and peas are chock-full of protein, a macronutrient that is very important to a balanced diet. MyPlate has pointed out that “Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.”
• Beans and peas are also great sources of dietary fiber, iron, potassium, and zinc.
Print handout – BeansandPeas
Healthy Baked Beans
1/2 lb uncooked pinto beans (about 1 cup) soaked overnight in water
1 can (15 oz) no salt added tomato sauce
2.5 Tbsp Bragg’s liquid aminos (or regular or low-sodium soy sauce)
1 3/4 cup water
2 Tbsp apple cider vinegar
2 garlic cloves, minced
1/2 tsp + 1/8 tsp liquid stevia
1 1/4 tsp chili powder
1/2 tsp onion powder
dash of salt
1. Place all ingredients in crockpot, stir, and cook on high for 7 hours (or until beans are soft and sauce has thickened).
2. Let sit for one more hour with heat turned off and lid on.
3. Serve and enjoy!
Do you need help with menu planning? Contact us today and we will do it for you. We will even include your weekly shopping list! Get off the diet roller coaster and start developing a long-term healthy lifestyle today!
It will be the best investment you made for 2017!
Cathy Bowers, RD