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Magical Beans
Climb the Vine of Health by Adding Beans to the Menu
By Donna Smith
"Beans, beans, the musical fruit..." OK, we all know that one, but did you know that besides their musical qualities, beans are also good for you? Studies have found that beans could help reduce cholesterol, and they are also low in fat, cholesterol-free and are excellent sources of fiber, protein, B vitamins, iron and other important vitamins and minerals.
Vegetarians who are concerned about not getting enough protein should make beans a big part of their diet. And for women of childbearing age, beans should be at the top of their shopping list. Why? Beans are a great source of folic acid. Research has found that folic acid can reduce the risk of birth defects if taken before, and during, pregnancy.
1/2 cup low-fat vinaigrette salad dressing
1/2 teaspoon ground cumin
1/4 cup chopped, fresh cilantro
2 cans (15 ounces each) black beans, rinsed and drained
2 cans (15 ounces each) corn, drained
1 cup chopped green onions
1/2 cup chopped red bell pepper
Salt and pepper, to taste
Combine all the ingredients; mix well. Cover and refrigerate until ready to serve.
2 cans pinto beans, drained
1 bunch green onions, sliced
1/3 pound bulk chorizo
3 small poblano peppers
1 tomato, chopped
1 cup low-fat grated Monterey Jack cheese
Put the poblano peppers under a broil and roast until skin is dark brown and blistered. Put into a plastic zipper bag and let rest about 10 minutes. Remove from bag, and remove the skin and seeds. Dice peppers and set aside.
Cook the sausage and onion in a skillet until browned. Drain off any fat. Combine the remaining ingredients except cheese. Pour into a 2-quart baking dish. Cover and bake at 350 degrees F for 30 minutes. Uncover, top with the cheese and bake another five minutes.
