beans

  • Fiber First

    Most people know that the dietary choices we make play a huge role in heart health. Eating the right foods can dilate your arteries, reduce inflammation, prevent clotting, and promote circulation. What is less well known is the role of fiber in heart health.

    The unsung hero in heart health
    By Steven Masley, MD, FAHA, FAAFP, FACN, CNS
  • Black Bean Soft Tacos

    Tofu Sour Cream
    1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled
    1/2 teaspoon sugar
    1/4 teaspoon salt

    Place the tofu, lemon juice, sugar, and salt in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week.

     

    Tacos
    8 corn tortillas (6-inch)
    1 1/2 cups Vegetarian “Refried” Beans made with black beans*
    2 cups Low-Fat Guacamole**
    1 cup no-sugar-added tomato salsa
    4 cups finely shredded green cabbage or lettuce
    1 cup Tofu Sour Cream

    Heat the tortillas (see note). Spread about 3 tablespoons of beans down the middle of each tortilla. Top with guacamole, salsa, cabbage or lettuce, and tofu sour cream. Eat out of hand with lots of napkins!

    Per serving (8): 174 calories, 10 g protein, 33 g carbohydrates, 3 g sugar, 1 g total fat, 7% calories from fat, 0 mg cholesterol, 7 g fiber, 557 mg sodium

  • Vegetarian “Refried” Beans

    4 1/2 cups cooked or 3 cans (15 ounces each) black, small red, kidney, or pinto beans, rinsed and drained.
    1 small onion, finely chopped
    2 tablespoons red wine vinegar
    1 teaspoon salt
    1 teaspoon ground cumin
    1 teaspoon dried oregano
    1 teaspoon dried garlic granules
    1 teaspoon chili powder
    Hot-pepper sauce to taste (optional)
    A few dashes of liquid smoke (optional)

    Place the beans, onion, vinegar, salt, cumin, oregano, garlic granules, chili powder, hot-pepper sauce, if desired, and liquid smoke, if desired, in a food processor. Blend for several minutes or until very smooth. Transfer to a serving bowl, cover, and refrigerate.

    For hot dip, microwave on high for about 3 minutes or heat in a skillet, stirring constantly.

  • Cool Beans

    You know how that school-yard rhyme goes: Beans, beans, they’re good for your heart. But Donna M. Winham, a nutrition professor at Arizona State University who has conducted extensive research on beans’ impact on overall health, says this nutritious food protects more than your ticker.

    7 beans that prove good things do come in small packages
    By Wendy McMillan