Cassie - Beans to have on hand

[Guest guest]

You're welcome Cassie. I love most any kind of canned bean. Pinto's, black

beans, great northern, red and white kidney beans, red beans, chili beans, bush

vegetarian baked beans, garbanzo's, green beans, etc... are great to have on

hand for soups, chili's, or just heated up on their own served with some diced

tomatoes and onions(all except chili beans and baked beans. I keep these all of

these canned beans on hand, always.

 

Frozen beans I keep on hand are regular, baby and fordhook lima beans, butter

peas, butter beans, crowder peas, field peas with snaps,

etc....

 

Dried beans and peas that I keep on hand are, lentils, pinto's, red beans, large

lima beans, and split green peas.

 

 

Beans are so nutritious. Beans provide an economical source of vegetable

protein, complex carbohydrates, dietary fiber and vitamins. The nutrition in

250ml of beans is:

 

Carbohydrates 43g

Fat 1g

Protein 16g

Calcium 52mg

Iron 5.5mg

Sodium 4mg

Potassium 754mg

Dietary Fiber 6.7g

Nutrition:

 

Dried peas, beans, lentils and chickpeas are low in fat and good sources of

protein, starch, fiber, iron, calcium and minerals.

 

Insoluble Fiber:

Insoluble fiber is found in peas, beans and lentils, wheat bran, vegetables,

fruits, whole grains and breads. Insoluble fiber speeds up the passage of food

through the intestine and helps in improving regularity. Insoluble fiber is

believed to have a role in the prevention of colon cancer. Lentils contain

mostly insoluble fiber, while beans and peas contain both soluble and insoluble

fiber.

 

Soluble Fiber:

Found in beans, peas, chickpeas, oat bran, fruits and lentils. Soluble fiber

stays as a gel inside the digestive system and is thought to reduce cholesterol

levels in the blood and delay entry of sugar into the blood stream.

 

Folic Acid:

Beans and lentils are rich in the Vitamin B, folic acid. Folic acid is important

at the time of conception and after conception by women and low amounts of folic

acid could put the fetus at risk of Neural Tube Defects.

 

Potassium:

Pulses are an excellent source of potassium which contributes to a regular heart

beat, regulates transfer of nutrients to cells, controls water balance and helps

regulate blood pressure.

 

B Vitamins:

Pulses are good sources of niacin, thiamin, panthothenic acid and pyridoxine,

necessary for healthy brain and nerve cells, for normal functioning of the skin,

nerves and digestive system in the chemical reactions of the amino acids and

proteins.

 

Protein:

Pulses(beans, peas and lentils) are good sources of vegetable protein.

 

Pulses have significant nutritional and health advantages for consumers.[1] They

are the most important dietary predictor of survival in older people of

different ethnicities,[2] and in the Seven Countries Study, legume consumption

was highly correlated with a reduced mortality from coronary heart disease.[3]

 

Judy

 

-

Cassie Dixon

Tuesday, December 16, 2008 8:15 AM

Judy Things to have on hand

 

 

Now, Judy, I am going to take your list with me to the store. How great to

have all of that at your fingertips!

Thanks,

Cassie

 

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