A journey from cholesterol woes to family meals
Hey there! I wanted to share a little personal story that led me to discover something pretty magical: beans.
Recently, I got my blood work done for the first time in ages, and, to my surprise, my cholesterol levels were higher than I’d hoped. It was a bit of a wake-up call. I mean, I knew I needed to be more mindful of what I was eating, but seeing those numbers made me take a step back and look at my diet. Eaks! With little ones at home, I was already on a mission to feed them nutritious meals, but this just added a new layer of urgency.
That’s when I stumbled upon the wonders of beans. I mean, I enjoy beans but I didn’t grow up with a lot of bean meals in the house so it just didn’t occur to me how fantastic these little buggers can be. These humble legumes, often overlooked in our modern diet, turned out to be a fantastic solution for both my health and my family’s meals. Let me break down why beans are such a game-changer and share a few easy recipes that’ll make them a hit at your dinner table too.
Beans: The Unsung Heroes of Nutrition
Beans might not be the flashiest food, but they’re incredibly nutritious. Here’s why:
1. Protein Powerhouses
Beans are a fantastic plant-based source of protein. For those of us trying to cut back on meat or just looking for variety, beans offer a rich protein content that’s perfect for building and repairing tissues. Plus, they’re an excellent option for our little ones who need plenty of protein for growth.
2. Fiber Boosters
Beans are packed with fiber, which is great for digestion and helps keep us feeling full longer. In an age where fiber is often lacking in diets, beans are a delicious way to get our daily dose. There is data to suggest only about 5% of Americans are getting enough fiber on a daily basis. Eat! This fiber also helps in managing cholesterol levels, which was exactly what I needed!
3. Nutrient-Rich
Beans are loaded with essential vitamins and minerals like iron, potassium, and folate. They’re low in fat and, unlike processed foods, they come with a host of benefits for overall health.
Beans and Our Current Health Climate
In today’s health-conscious world, there’s a lot of buzz around protein and fiber. With many people trying to balance their diets, beans fit right in with current trends. They offer a great way to increase fiber intake and reduce reliance on animal proteins, which can be beneficial for heart health and overall wellness.
Plus, beans are incredibly versatile. From hearty stews to fresh salads, they can be incorporated into a variety of dishes that are both delicious and nutritious. As someone who’s keen on feeding my kids wholesome food, beans have become a staple in our house. They’re not only good for us but also easy on the budget!
Easy Bean Recipes for the Whole Family
Here are a few simple bean recipes that your family will love:
1. Bean and Veggie Chili
- Ingredients: Kidney beans, black beans, tomatoes, bell peppers, onions, garlic, chili powder, cumin.
- Instructions: Sauté onions and garlic, then add bell peppers. Stir in tomatoes and spices. Add beans and simmer for 30 minutes. Serve with a side of cornbread.
2. Creamy White Bean Soup
- Ingredients: White beans, vegetable broth, carrots, celery, onions, garlic, thyme.
- Instructions: Sauté vegetables until tender. Add beans and broth. Simmer for 20 minutes. Blend until smooth and season to taste.
3. Bean and Cheese Quesadillas
- Ingredients: Black beans, shredded cheese, tortillas, salsa.
- Instructions: Spread beans and cheese on a tortilla. Fold in half and cook on a skillet until cheese melts. Serve with salsa and avocado.
Half Baked Harvest has a cookbook with super easy and (relatively) fast recipes I picked up at Target (support book stores, here’s the link to Barnes & Noble) which has a SUPER yum sheet pan recipe roasting lemony halibut, apples, onions, and chickpeas (season all with olive oil, salt, and pepper). My four and one year old love the chickpeas and that was a bit of my ‘a-ha’ moment. If my kids will eat chickpeas, we can do this!
Wrap-Up
Discovering beans has been a bit of a revelation for me. They’ve not only helped me manage my cholesterol levels but also provided a nutritious option for feeding my family. Plus, they’re incredibly easy to incorporate into meals that everyone will enjoy. So, next time you’re planning your meals, consider adding beans to the mix—they might just work some magic in your diet too!
Happy cooking and here’s to healthy, bean-filled meals!
Oh, and get your blood work done to make sure everything is looking good!
Cheers,
Lisa
the home sustainable 