My mom being a dietitian couldn't stress enough on us to consume lotz of beans and legumes. As a child, I thought that it was just Indian way of upbringing. Poultry and meat always took a back seat when I grew up. Originating from a family that believes in natures cure ahead of medicines, I was intrigued by natural spices. Then what caught my attention was the WOW factor of these beans which took various forms in my home (evening snacks on school days, before exams, before sports activities, curries making it's way into lunch and dinner menus, desserts on occasion days etc.).
If only I can pass on some of these great benefits to my next generation.... my blog is a consolidated gateway of what I learn and pass on to my near and dears... and to many of you.....
Read on about these magic beans... not just Jack had to have a Beanstalk,
You and I can too inside of us.
HISTORY -
They spread throughout South and Central America as a result of migrating Indian traders who brought kidney beans with them from Peru. Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World. Subsequently, Spanish and Portuguese traders introduced kidney beans into Africa and Asia. As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. Today, the largest commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States.
HEALTH BENEFITS
- Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans.
- High fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.
- When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein.
- Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. (People who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation)
- Great source of soluble fiber which forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol) and ferries it out of the body.
- And as insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
- Lower Your Heart Attack Risk - Study conducted in more than 16,000 middle-aged men showed that higher legume consumption was associated with a whopping 82% reduction in risk!
- Excellent source of folate and magnesium beneficial to cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax
- Kidney Beans Give You Energy to Burn While Stabilizing Blood Sugar.
- Iron for Energy
- Maintain Your Memory with Thiamin (Vitamin B1)
- Manganese for Energy Production and Antioxidant Defense
- Maganese for energy production and antioxidant defenses.
- Protein Power Plus
Benefits is all good, do I have a recipe for today's taste buds....
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Yeah, I say ! My creation today - MEXICAN LAYERED RICE
Ingredients:-
Rice - 1 cup
Black beans - canned or soaked overnight & cooked - 1 cup
Kidney beans - canned or soaked overnight & cooked - mashed - 2 cups
Shredded Cheddar cheese - 1 cup
Chopped peppers - any color - 1 cup
Corn - steamed - 1 cup
Cumin powder - 1 tbsp
Chilli powder or black pepper - 1 tbsp
Cilantro - 2 or 3 strings - chopped finely
Salt - to taste
Method:-
Boil rice with little salt, drain water after rice has cooked.
Spread in a greased pan to cool.
Saute Black beans, peppers, corn, cumin powder, chilli powder/black pepper, cilantro with a pinch of salt.
Spread this mix on top of cooled rice.
Spread mashed kidney beans on top of the rice and beans layer
Sprinkle shredded cheese on top of the 3 layers
Cover with aluminium foil
Preheat and Bake at 350 degrees for 15 minutes
Serve when warm.
