Monday, June 21, 2010

Beans, they do a body good!



Not enough people enjoy beans. They are a great source of protein and a very good starch. I make a point of eating protein, vegetable and starch at almost every meal (my very first and very last are different), but this leaves me four more meals!

I believe that it is important to vary your foods, not only for the nutrients but to prevent boredom. Once you get bored, you start wandering...to the ice cream store, the cupboard outside in the garage (that's where I keep my candy), places you shouldn't go.

Dried beans are best, but not everyone has a pressure cooker or time to cook them, so canned are just fine. Stick to the low sodium, remember that almost anything in a can has way too much so always choose the lower sodium version.

1/2 cup of kidney beans has 120 calories, 20 grams of carbohydrates, 0 fat, 6 grams fiber, 4 grams sugar and 7 grams protein. Super food!

A favorite dish of mine is a steak and bean salad, which can change according to whatever you have on hand.

Combine 2 cups romaine, or a mixture of spinach and lettuces
chopped tomatoes
cilantro leaves
copped carrots
chopped celery
4 ounces rare sliced flank steak
1/2 cup kidney beans
Balsamic vinaigrette (Kim Porterfield's recipe)
If your diet allows a few extra calories, you can add some cubed avocado (just a little bit) and a tablespoon of fat free or low fat blue cheese dressing too.

Vinaigrette: Balsamic vinegar, grainy mustard, salt and pepper and splenda mixed. No oil. Approximate measure is 1/2 cup vinegar, 1 Tbsp mustard, 1 packet splenda, but make it how you like it.

This is a completely balanced meal, tastes great and can be eaten with warm, room temperature or cold steak.

I love this!