A decent morning dose of beans is a perfect solution for kickstarting your day and keeping you energized throughout the activities that will follow.
Even beans, however, have to be carefully chosen and prepared in order to suit your body so that you can stay healthy.
Check out how to make delicious beans – Beans 101!
Are beans healthy? Yes, they are! There are thousands of bean varieties to choose from.
Some of the healthiest beans include:
- Garbanzo beans (chickpeas): blood sugar and digestion stabilizer
- Black beans: ultimate brain booster
- Red kidney beans: powerful anti-aging agent
- Navy beans: heart assistant
- Lentils: low-calorie protein, fiber, vitamins, and minerals source
- Soybeans: muscle builders
Canned Vs. Dry Beans
It’s best to invest in organic dry beans and avoid canned products. Though cooking takes more time than opening a can, it comes with other benefits. Canned beans often contain sodium, which is added as a preservative. They are also approximately 2-3 times more expensive than dry beans.
Therefore, use the money that you’ll save by getting rid of canned beans to purchase high-quality dry beans.
Dry Beans Cooking Tips
Soak the beans in water for 3-8 hours before cooking them. This will allow you to get rid of indigestible sugars founds in beans that may cause gas. It will also reduce the required cooking time by half.
Wash the soaked beans and cook them for ½ to 2 hours, depending on their kind.
Beans for Breakfast
Here are a few ideas to get you started:
1. Wholegrain pancake/tortilla with scrambled eggs, beans, and spinach
Prepare one cup of chopped spinach and mix it with two eggs, ½ cup of any cooked bean type, and a bit of low-fat shredded cheese. Season as needed and fry the mixture on a pan with a tablespoon of olive or coconut oil. Once cooked, wrap the scrambled eggs with beans in a wholegrain tortilla or pancake.
2. Baked Beans
Sauté two garlic cloves on a pan with one tablespoon of olive oil. Add 300g of tomato passata, one tablespoon of tomato puree, and one teaspoon of red bell pepper powder. Simmer on low heat for around 15 minutes or until the sauce thickens. Add in beans and simmer for another 10 minutes.
3. Mexican Bean Salad
In a big bowl, mix ½ cup black beans, ½ cup kidney beans, ½ navy or cannellini beans, ½ chopped red onion, ½ chopped green bell pepper, ½ chopped yellow bell pepper, 1 tablespoon of olive oil, 1 tablespoon of vinegar, and 1 tablespoon of lemon juice. You can also add a bit of chopped garlic, ground cumin, chili powder, ground black pepper, or other spices as preferred.
Beans for breakfast are a perfect solution for kickstarting your day and filling you up with energy. There are many varieties of beans, each with their own health benefits. Fortunately, beans are also very easy to experiment with, so you can come up with your own creative recipes that will suit your taste!