Legumes and Black Bean Brownies – no, really, they’re good!

In one of the classes I teach we learn how to incorporate more plant-based foods into our diets and this week we talked about legumes. Beans are a great source of protein, and fiber as well as high in antioxidants, B vitamins, iron, potassium, magnesium, zinc and copper and:

  • Steadies blood sugar
  • Hels you feel more full and satisfied
  • Burns more calories than the same amount of carbs
  • Acts as a natural anti-depressant and helps improve behavior and mood
  • Is necessary for proper growth and development
  • Help lower cholesterol
  • Good for your heart

How much do we need? Adults need ½ gram of protein per pound of body weight per day and children need about 1 gram per pound.

Dried or Canned? Dried beans are less expensive and can help greatly reduce your sodium intake, as well as avoid preservatives and additives. But canned is a fine option just read the label well and chose the one with the lowest sodium content then rinse well before cooking to help cut down on the sodium.

The debate – presoak or not. Recent studies show that soaking beans does not improve their flavor or their texture. But, the opposite. While soaking shortens the unattended cooking time of beans somewhat, AND soaking does not reduce the gas producing effects. I cook mine in an electric pressure cooker and usually make enough to equal 4-5 “cans” then keep them in the freezer.

Bean Trivia

  1. January 6th is National Bean Day
  2. The average American eats 15 pounds of beans a year
  3. The Lima bean is from Central and South America and has been cultivated for at least 10,000 years
  4. 30,483 people in the US are listed as having Bean as a last name (as of 2001)
  5. There are over 18,000 different species in the legume family
  6. Most legume flowers have 5 petals
  7. Nutritionally, peanuts are nuts, but botanically they are legumes
  8. As of 1907 if the Senate is in session Senate Bean Soup must be served daily regardless of the weather
  9. Ancient Romans thought so highly of legumes that the four leading families took their names from them. Lentullus (lentil), Piso(pea), Cicero (chickpea), and Fabius (fava)

Black Bean Brownies, a Review – The Minimalist Baker (click the link for the recipe)

Time: 30 minutes

Ease: Simple, but uses new concepts

Review:  I was so surprised by these brownies and my sweet tooth, sugar loving husband was even more surprised.  He was very skeptical until I popped one in his mouth; his blue eyes widened and he let out a huge MMMMmMMMMM!  Success!

These are very easy to make, but for some may feel uncomfortable with the idea the first time you make them.  They are gluten-free and vegan and use flax in place of an egg and makes good use of your food processor.  Just relax and enjoy trying something new.  They will be a hit!

I made this for a class in a corporate wellness setting and later other people in the building were asking about the brownies! Success!!

Here are some other great bean resources:

Cooking lentils:

http://www.thekitchn.com/how-to-cook-lentils-on-the-stove-116321

Senate Bean Soup:

https://www.senate.gov/reference/reference_item/bean_soup.htm

colonial Peanut soup:

http://www.history.org/almanack/life/food/fdpnutsp.cfm

Lentil quinoa pancakes

http://www.blissfulbasil.com/savory-lentil-quinoa-protein-pancakes/

http://www.bonappetit.com/recipes/family-meals/slideshow/bean-recipes

http://www.eatingwell.com/recipes/18236/ingredients/beans/

Kitchari – great for when you’re not feeling well or stomach is healing.  Also just yummy.

https://www.thespruce.com/ayurvedic-mung-bean-recipe-2254133

Pressure cooker beans

6 cups water to 2 cups beans.  Cook on high and let the steam out naturally – slow vent.

More Lentil Recipes:

http://cookieandkate.com/2016/16-bean-lentil-recipes/

How to use beans:

http://www.bonappetit.com/test-kitchen/ingredients/article/how-to-use-beans

https://www.extension.umn.edu/family/health-and-nutrition/toolkits-and-resources/great-trays/docs/legumes-beans-peas-and-lentils.pdf

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

My husband and I are also Independent Shaklee Distributors, helping people live younger longer and helping to keep our planet clean and safe. to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint ! A free Health Assessment.

#beans #health #wellness #wfpb #wholefood #realfood #eatwell #plantbased

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