January 6th is National Bean Day, celebrating the many sizes, shapes, and colors of the bean. Beans, which have been cultivated since the early seventh millennium BC, provide a significant source of protein.
Why eat beans?
Not only are beans an excellent source of fiber. but they supply a great foundation for healthy meals and snacks. Beans are low in fat and high in complex carbohydrates, folate, and iron. One cup of cooked beans supplies 9 and 13 grams of fiber; including soluble fiber that can help in lowering blood cholesterol. Did you know there are approximately 40,000 bean varieties in the world?
It’s no accident that National Bean Day falls during one of the coldest seasons of the year; a season for warming foods like beans! Beans pair well with other super foods like sweet potatoes (https://sweetpotatodelights.org/2019/03/25/sweet-potato-the-ultimate-superfood/) and avocados. Enjoy the recipes below.
White Bean Avocado Dip
• 2 cans cannellini beans • 3 Garlic cloves, diced • ⅓ cup extra virgin olive oil • 1 medium avocado • Juice of ½ medium lemon • Adobo, turmeric and pepper to taste • parsley & oregano for garnish
1. Place the avocado, beans, garlic, lemon juice, and olive oil in a food processor.
2. Blend until mixture is smooth. Season with adobo, turmeric and pepper, to taste.
3. Transfer the dip to a serving bowl.
4. Garnish with parsley & oregano.
5. Pair with a veggies, chips or warm bread.
Learn more about the health benefits of avocado: https://www.doctoroz.com/article/my-avocado-ripe-how-choose-perfect-one?cmpid=oz-vt-em-bc-oz-123119
Observe National Bean Day by trying beans you’ve never tasted before. Beans are so beneficial. Here is another recipe for you to try and share with friends and family:
Garbanzo Bean Chocolate Cake (Gluten-Free): https://www.allrecipes.com/recipe/149550/garbanzo-bean-chocolate-cake-gluten-free/
Yours in health – Dr. Velonda