It just keeps getting better with beans
With all the great nutrients that Ontario-grown edible beans provide, they deserve to be the star on the plate. Yet these mild-flavoured legumes are quite content to play supporting roles, enhancing the performance of a huge range of dishes waiting for you to discover them.
Boosting your health while trimming your waistline and grocery bill, nine varieties produced by Ontario Bean Growers do wonders for smoothies, snacks, appetizers, salads, soups, casseroles, baked goods, desserts and more.
Protein, fibre, folate, iron, magnesium, potassium, calcium, , B-vitamins, zinc – “beans present
them all in a nice simple package,” says Dr. Christopher Marinangeli, Pulse Canada' s director of Nutrition, Scientific and Regulatory Affairs.
“Studies show that daily consumption of a half to one cup of pulses (edible seeds of certain leguminous plants) including beans, is associated with reduction in cholesterol levels and blood pressure, and aids weight management.”
Beans are the smart, natural choice for meat eaters, vegetarians and flexitarians.
A cost-effective source of nutrients, beans are a powerful meat substitute.
“Introduce meatless meals built on beans a couple times a week,” Dr. Marinangeli recommends. “If you have a craving for beef, chicken or pork, adding beans can stretch out your meal, with leftovers to enjoy next day.”
When Dr. Marinangeli increased his personal consumption of beans, “I started by stirring them into favourite recipes, like adding beans in a taco.”
Parents of kids who are reluctant to try unfamiliar foods can“ma sh beans into potatoes to hide them completely or coat beans with pasta sauce. Introduce beans slowly ,” he suggests.
Ontario Bean Growers produce tasty options to mix things up at mealtime: White pea beans (navy beans), cranberry beans (Romano or speckle sugar), black turtle beans ( black beans or pretos), Mexican red beans, adzuki beans, otebo beans, and dark, light red and white kidney beans.
For breakfast, banana and white pea bean muffins are packed with protein and fibre. Bake a batch and freeze for busy mornings.
Or whip up cranberry orange or chocolate peanut butter cup smoothies with beans as the base.
Enter your own bean smoothie creation and win prizes in Ontario Bean Growers' smoothie contest, on till January 22. Visit the Ontario Bean Growers' Facebook page for contest details.
Spice up lunch with Moroccan meatballs rolled with ground beef, smashed kidney beans and spices. Serve with flatbread and herbed slaw for a delicious meal.
Easy-peasy one-pan turkey and black bean taco skillet will have everyone clamouring for seconds at dinnertime or during the Super Bowl. It's a snap to make with a can of black beans, ground turkey, veggies, shredded cheese and spices.
Meals are simply #Better with Beans. To score recipes and howto videos, visit ontariobeans.on.ca.