Legumes 2017-03-30T00:26:49+00:00

Legumes

BEANS PACK A LOT OF FIBER
Fiber helps your body feel full, so you don’t need to eat as much throughout the day. While current dietary guidelines recommend women get about 25 grams of fiber a day, many fall short. Just a half cup of cooked navy beans contains nearly 10 grams of fiber.

BEANS ARE GOOD FOR DIGESTION
Beans contain both soluble and insoluble fiber, so they work double to keep your digestive system running smoothly. The first slows down digestion, which gives you that full feeling, and the second helps prevent constipation. And listen…beans aren’t as bad for gas as you think! Just be sure to drink lots of water–you need it to help all that fiber move through your GI tract.

BEANS ARE GOOD FOR YOUR HEART
A diet rich in beans is good news for your heart. Their high fiber content has shown in studies that fiber intake corolates with heart disease as well as cardiovasuclar disease. Beans are also a good source of potassium and magnesium which are key minerals for your heart. Potassium naturally removes excess sodium and water from your system, which can reduce blood pressure. Magnesium on the otherhand aids in nerve function and blood pressure regulation.

BEANS CAN KEEP WEIGHT IN CHECK
In addition to belly-filling fiber, beans are loaded with protein,another nutrient that curbs cravings. The protein and fiber in beans delay stomach emtying, making you feel fuller for longer and have a delayed return of hunger. A half cup of cooked black beans for example contains nearly 8 grams of protein. And because of the low-fat nature of beans it makes it easier for you to lose weight.

This is an awesome comfort food recipe for a rainy day and reruns of your favorite show!

White Bean Soup

INGREDIENTS
1 tablespoon extra virgin olive oil
1 red onion, chopped
1 stalk celery, chopped
1 clove garlic, minced
2 (16 ounce) cans white kidney beans, rinsed and drained
1 (14 ounce) can chicken broth
1/4 teaspoon ground black pepper
1/8 teaspoon dried thyme
2 cups water
1 bunch fresh spinach, rinsed and thinly sliced
1 tablespoon lemon juice

INSTRUCTIONS
In a large saucepan, heat oil. Cook onion and celery in oil for 5 to 8 minutes, or until tender.
Add garlic, and cook for 30 seconds, continually stirring.
Stir in beans, chicken broth, pepper, thyme and 2 cups water.
Bring to a boil, reduce heat, and then simmer for 15 minutes.
With slotted spoon, remove 2 cups of the bean and vegetable mixture from soup and set aside.
In blender at low speed, blend remaining soup in small batches until smooth, (it helps to remove the center piece of the blender lid to allow steam to escape.)
Once blended pour soup back into stock pot and stir in reserved beans.
Bring to a boil, occasionally stirring.
Stir in spinach and cook 1 minute or until spinach is wilted.
Stir in lemon juice and remove from heat.