Monday Mix: "B" is for....

Okay, okay, we've all heard (or made) the jokes! But once we get past the jokes, we'll find beans have not only a long-standing history in the culinary timeline, but also offer significant nutritional value, and are easy on our wallets - all the while being tasty and versatile.

Did you know beans date back thousands of years in our world's history? It's true! Found around the world in early civilizations and in the Americas, beans are well documented as a long-standing food staple for many of our cultures, and continue to maintain an important role in many cultures' diets throughout the world, especially those who subscribe primarily to vegetarian living.

In addition to contributing to culinary history, beans offer another benefit: significant nutritional value. As more and more people are cutting back on meat consumption, whether it's a Meatless Monday, or any other day of the week, adding beans to one's diet can replace some of the protein associated with meat, but with significantly less saturated fat. *Bonus! Buyer beware though: canned beans tend to have lots of sodium. Read labels carefully, look for lower sodium products, or buy raw beans in bulk, and prepare them yourself - not as difficult to do as many people think. In the past few months, I've noticed our local grocery stores have begun carrying Goya canned black beans that are lower in sodium. Fabulous! Check with your local grocer or market. Tip: purchasing beans in markets with smaller inventory and faster turn-over will help to ensure freshness.

Another important benefit of beans in these challenging economic times is their cost. Beans are, for the most part, inexpensive, when purchased uncooked. In fact, it seems that cost is on the minds of lots of consumers these days. Here is one example of another food blogger doing a little research.... take a look. You decide.

Finally, in addition to health and cost benefits, beans offer another feature this foodie really loves: tastiness and versatility! Whether it's black beans and rice (as a Miami native, one of my favorites, though I eat very little rice anymore) to hummus (a Middle Eastern classic made from chickpeas/garbanzos mixed into a paste consistency with a few added ingredients), edamame (Japanese soybeans), or refried beans, which can be purchased in a fat-free version , beans offer lots of variety in one's diet.

As a diabetic who seeks out foods that have little processing or refinement, counts carbohydrates, and eats almost no meat, beans offer nutritional bang for my buck, and can be purchased either raw or 'canned with improvement' - definite benefits in this cook's world!

So, what are you waiting for? As we begin another Meatless Monday and a new week of yummy, healthy eating, I invite you to consider the benefits of beans and find your favorites!

P.S. Remember portion control... 1/2 a cup of beans is generally about 90 calories. Measure carefully, and always read the food labels.

Happy Eating!

Robin