Beans, Beans, the musical fruit …

We’ve all heard the old rhyme Beans, Beans, the musical fruit, the more you eat them the more you…. but how much more do you know about beans?

Beans,  aside from green and yellow beans out of your garden, are a powerhouse food.   You can buy them canned or dried.  They are counted  as proteins not vegetables.  Canned beans carry a higher sodium count than those which are dried and need to be soaked but are a great time saver in a pinch.
I try to use dried beans as much as I can and reserve canned beans to make a quick salad or if I don’t have time to soak  and cook the beans.

One of our favourite recipes for a last-minute beans salad is

Black Bean, Avocado & Tomato Salad

  • 1 can black beans – drained & rinsed
  • 2 hard fleshed tomatoes (we like Roma Tomatoes) – chopped into small pieces
  • avocado – peeled and pit removed chopped into bite sized pieces
  • juice of 1 lime
  • cilantro to taste (we use about a 1/2 tsp of dried or a handful of chopped fresh)

Add all ingredients to a glass or non-metal mixing bowl (metal mixing bowls can change the taste when mixed with the acidity), and serve immediately.
If you make this ahead – make sure you store in an airtight bowl or place some plastic wrap tightly on the food – eliminating as much air exposure as possible – exposure to the air will turn your avocado brown (the lime juice does help with this).

Enjoy! – Awesome compliment to Taco Night!  Great as a side salad on those hot summer days too – and eliminates the need to cook up a starch to balance your meal!

Joys Amusing Muttering:  One thing you may want to keep in mind, when serving beans with company  is the “musical” portion of the rhyme….take it from me – if you have your Financial Planner over to your home to set up your new baby’s RESPs, and have eaten some beans for dinner – make sure you turn off the baby monitor when you go to “check on the baby” …. I think you see where I am going with that …. enough said …

Other Fun Bean Facts:

  • 1 cup of raw kidney beans has an estimated Glycemic load of 6
  • 1 gram of fat, 0 g of saturated fat
  • 0 mg of cholesterol
  • 8g of carbohydrate
  • 11mg of sodium

here is a great site for more information on the nutritional value of beans

Self Nutrition data – know what you eat


One response to “Beans, Beans, the musical fruit …

  1. Pingback: pot luck salad recipe – lose the fat & bring a Macaroni Salad | Joy In Your Kitchen

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