The Musical Fruit...

Beans! Do you remember that nursery rhyme the boys used to sing in elementary school? Actually, I remember my brothers chanting it well into high school! Beans really are quite amazing.

From the RealAge docs...

What really makes beans "magical" is their potential effect on your waistline: Bean eaters weigh less on average than non-bean-imbibing folks do. In fact, bean eaters weigh as much as 6.6 pounds less. Makes sense when you consider beans are full of fiber and protein but low in fat, which means a serving will keep you going far beyond the need-to-munch hour but only make a minor dent in your calorie intake.

Antioxidants in Beans

The darkest-colored beans pack the most antioxidants. Top antioxidant content, in order: black, red, brown, yellow, and white. Here's a great recipe for Roasted Corn, Black Bean, and Mango Salad- a creative way to eat your beans!

Here is favorite bean snack of mine...quick and easy, too! This is something Nate will even eat.

Roasted Red Pepper Hummus (I usually leave out the tahini)

1 can of chick peas/garbanzo beans (15 oz)
1/3 cup tahini
1/4 cup lemon juice
2 tablespoon olive oil
2 garlic cloves, crushed
1/2 cup -3/4 cup roasted red peppers (depending on taste)

Preparation:In a food processor, combine beans, tahini, lemon juice and olive.

Process until smooth.

Add red peppers and garlic until desired consistency.

Garnish with parsley.

Serve warm with hot pita bread or toasted pita chips.

Roasted red pepper hummus can be made up to two days in advance and stored in an airtight container in the refrigerator. Heat up in microwave or on stovetop to serve.

SPICY BLACK BEANS AND RICE

1 lb dry black beans

1/4 cup olive oil

2 onions, chopped1 shallot, minced (optional)

2 bell peppers (red or green)

chopped 4-5 cloves garlic minced

1 1/2 teaspoon oregano

1/2 teaspoon paprika

1 packet Goya Sazon (seasoning)

1/4 cup white wine (or wine vinegar)

2 teaspoons salt

1/2 teaspoon black pepper

1/4 teaspoon cayenne pepper (or to taste)

1 teaspoon Frank's Hot Sauce (optional)

Rinse beans well in cold running water.
In a pan, bring beans to a boil in 6-8 cups water.

Boil over high heat for 3-4 minutes, then cover and set aside for an hour.

Alternatively, boiling can be omitted if beans are soaked overnight.
Drain and rinse beans. In a large saucepan, soak beans in 8 cups fresh water. (This time, do not drain.)
In a skillet, sauté onion and pepper over medium heat until onions are tender and translucent. Add garlic and oregano when onions begin to color (about 5 minutes).

Do not allow garlic to brown.

Add remaining ingredients; mix well.
Stir mixture into beans in saucepan.

Bring to a boil, reduce heat to low.
Simmer until beans are tender.

Serve over steamed white rice while still hot.

Visit The Bean Bible to find all kinds of great bean recipes!