Beans are good sources of protein, dietary fiber, iron, calcium, zinc, iron, B vitamins and are loaded with antioxidants. ( ½ cup has 110 calories, 7 grams (g) of protein, 7 g of dietary fiber). My favorite beans are black beans. They are higher in dietary fiber than many of the other beans. You can use them in soups, stews, burritos, tacos, puree them with some spices and use them as a sandwich spread, with tortilla chips or fresh vegetables. Here’s My Husband’s Favorite 3-Bean Chili recipe: ½ pound ground turkey, ground turkey breast or lean ground beef, 1 can (28 oz.) tomatoes, undrained, cut up, 1 jar (16 oz.) chunky medium or mild salsa, 1 can (15 oz.) black beans, drained and rinsed, 1 can (15 oz.) red kidney beans, drained and rinsed, 1 can (15 oz.) great Northern beans, drained and rinsed, 1 tsp. chili powder, 1 tsp. ground cumin, 1 pkg. (8 oz.) 2% Milk Shredded Reduced Fat Cheddar Cheese. Very easy to make. Meat is optional.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.