Why Legumes?
I was listening to John Tesh on the radio the other night, and he was talking about legumes and how they help when you are trying to lose weight so I decided I should use this challenge for this round. Legumes are a high protein food that also contain a lot of fiber. That fiber helps to make you feel full longer. They are a good source of dietary fiber, folate, potassium, plant protein, zinc, iron and antioxidants.
I have added a link that will take you to the Choose My Plate website where it discusses the nutrients found in legumes and the benefits of eating them.
Beans and Peas are Unique Foods
If you do not use beans on a regular basis at your house it can be hard to think of ways to use them. I like to add some kidney beans to my salads, black beans to chicken enchiladas, make bean burritos, bean salsa (I'll post the recipe below), taco soup, and a variety of other soups, Hummus dip for carrots or crackers, and even chocolate chip cookies (I'll post that recipe too) I've never actually made them, but I've eaten them, and they are amazing. If you have a great legume recipe share it with your team!
Bean Salsa
2 cans of beans (I usually do black beans and kidney beans, but you can choose any kind)
1 can canned corn
2 large tomatoes
Onion (I'm not a big onion lover so I usually put 1 Tbsp of dehydrated onion)
2 Tbsp Lime or lemon juice
1 Tbsp vinager
Basil or cilantro (whatever I'm in the mood for)
Salt and Pepper to taste
Just mix it all in a bowl and eat it on top of a salad or with corn chips. It's better after it's had time to sit for a while.
White Bean Chocolate Chip Cookies
Ingredients:
- 1 cup rolled oats
- 1 cup whole wheat pastry flour
- 1 tsp baking powder
- ½ tsp baking soda
- ¼ tsp cinnamon
- ½ cup canned white beans, liquids reserved
- ½ cup raw sugar
- ¼ cup unsweetened applesauce
- ½ tsp vanilla extract
- ½ cup chocolate chips
- a dash of salt
Directions:
Preheat your oven to 350 degrees and line your baking sheet with parchment paper. Take 3/4 cup of oats and pulse in your food processor or blender until it is crumbly, but not a complete powder. Transfer to a mixing bowl and add the flour, baking powder, baking soda, salt, and cinnamon. Mix well. In your blender or processor, add the beans, applesauce, sugar, vanilla extract, and one TBSP of the bean liquid. Blend until smooth.
Pour the wet mixture into the dry mixture and mix about ten times – it won’t be fully mixed, but that’s okay.
Add the chocolate chips, remaining 1/4 cup oats, and the rest of the bean liquid, and stir until well combined.
Drop by tablespoons onto your cookie sheet, leaving an inch between each one to allow for rising. Bake for 15 minutes, until the edges just start turning light brown.
I have made many batches of white beans cookies over the years. As long as you mash and blend the beans well in your blender or food processor, they are great. They do cause gas though!:) just like any other bean recipe. I like to make a batch and freeze them. THey are great right out of the freezer when they are cold.
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