Where to begin when discussing the benefits of beans? Beans, high in protein, are often used as a healthy alternative for meat, but they are not just for vegetarians! Beans are a healthy and delicious food that can be used numerous ways in both cooking and baking. There are over 1,000 varieties of beans, the most popular being kidney beans, pinto beans, white beans, black beans, and garbanzo beans.
Beans are a good source of calcium, potassium, B vitamins, and folate and help promote brain health, bone health, and heart health. They are also high in protein, fiber, and water content. Sounds pretty incredible, right? All these good things cause beans to be digested slowly and keep you satisfied for longer which, get this, can promote weight loss. What’s more, they are also low in sugar so they do not cause a spike in blood sugar.
A half cup of canned black beans contains just 90 calories, .5g of fat, no cholesterol, 6 grams of fiber, and 7 grams of protein. Our average fiber intake, which is much lower than the Institute of Medicines recommends, can be easily boosted by adding beans. This will increase fiber intake and promote a healthier diet! Best of all beans are generally inexpensive, usually costing about $1 for a 15.5 oz can or even less per serving if you buy them dry and cook them yourself.
Not only are they good for you in your recommended three meals per day, they can easily be incorporated into your dessert in some pretty tasty ways. At just 100 calories per serving, these Food.com flourless bean brownies are delicious, nutritious, and will fool your pickiest kids or dinner guests.
What you’ll need:
- 1 (15 1/2 ounce) can black beans (rinsed and drained)
- 3 eggs
- 3 tablespoons oil
- 4 tablespoons cocoa powder
- 1 pinch salt
- 1 teaspoon vanilla
- 3/4 cup sugar
Directions (makes 16):
- Mix ingredients together in a blender/food processor until pureed.
- Pour into a greased 8×8 cake pan.
- Stir in some chocolate chips and nuts, or leave plain.
- Bake at 350 F for approximately 30 minutes.
- Let cool completely before cutting.
Enjoy!
Try this and other creative recipes as a way of adding beans to your diet and promote weight loss, bone health, and reduce your risk of cancer, heart disease, diabetes and more!
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