Beans, Beans, the Magical Fruit....

According to the United States Physicians for Social Responsibility, the Average American consumes about 200 pounds of meat per year. Unfortunately, the United States also has an unusually high rate of diet-related disease, including but not limited to obesity, high cholesterol, cardiac disease, cancer, and diabetes.

Diets high in red meat (that which comes from cows, venison, and mutton) have been linked to a higher rate of mortality from cardiovascular diseases and cancer. A diet high in red meat has also been linked to a higher incidence of Type 2 Diabetes. This is because red meat is high in saturated fat, which elevates blood cholesterol, eventually leading to the aforementioned diseases.

Some medical practitioners have advocated that Americans make an effort to consume meatless meals a few times a week in an attempt to lower harmful blood cholesterol levels, and improve overall health. According to a study conducted by the National Cancer Institute, even simply lowering meat consumption pronounced positive effect on health. In fact, the study found that those who consumed 4 ounces or more of red meat daily were more likely to die of any cause in a ten year span than those who consumed less. They also found similar negative effects with processed meats and sausage.

There are also cost benefits to Vegetarian meals. A can of beans, for instance, costs about $0.89 at my local grocery store. A single can contains 3 servings of beans, 3 g of fat and 0 g saturated fat. A 1 lb package of 85% lean ground beef costs $2.50 and contains 4 servings, 48 g of fat, and 24 g of saturated fat.

Legumes (beans) are low in fat, high in fiber, and are rich in folate, potassium, iron, and magnesium. Legumes are also high in protein, and are one of the healthiest meat substitutes because they contain all of the protein but none of the harmful saturated fats or cholesterol found in red meat.

However, many people think that beans seem, well, boring. They don’t know how to prepare them or what sorts of dishes they can be used in. The options are endless, really. Nearly every cuisine imaginable uses beans in some sort of dish. Like Mexican food? Try bean enchiladas instead of beef, or tacos with fat-free refried beans instead of meat. If you love Italian food, try making minestrone with Kidney beans or White beans, or try the recipe for Chickpeas pictured below. India’s beloved Chickpea spread, Hummus, has even made its way into the Central Washington University Cafeteria.

Included below is my own recipe, using Chickpeas as a meat substitute in a reduced-fat basil pesto sauce, along with some links to other legume recipes to help you save your heart- and your money.


Ingredients

Pasta of desired shape (I used farfalle, aka “bow-ties”- 1 cup cooked
½ cup canned chickpeas/garbanzo beans
¼ cup light Alfredo sauce (Such as Ragu light)
1 Tbsp prepared basil pesto sauce
Salt, Pepper, and Red Pepper seeds for garnish, if desired


1. Boil noodles for 10-12 minutes, according to package directions.
2. Combine chickpeas and 3-4 tbsp water in a small microwavable dish for 3 minutes towards the end of the pasta’s cooking time.
3. Drain noodles and mix with the chickpeas, light Alfredo sauce, and pesto. Heat in microwave for one minute to bring sauce to warmer temperature. Garnish with salt, pepper, and red pepper seeds, if desired.

Nutrition Facts: 440 Calories, 13.3 g fat, 4.5 g saturated fat





Chunky Vegetarian Chili:
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=554690

Curried Red Kidney Beans and Cauliflower:
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1575588

Japanese Udon Noodles with Edamame:
http://www.self.com/fooddiet/recipes/2009/04/udon-noodle-salad

Huevos Rancheros:
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=577202

Tortellini and White Bean Soup:
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=223741

Hummus Pitas
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=222941