Nutrition
By Nancy Adler
Beans are a nutritional powerhouse and a great alternative to meat. My favorite side dish includes beans in the recipe. Bean salad is a cold salad composed of various cooked beans – typically green, wax, kidney and lima beans. To add variety, the recipe also includes onions, cucumbers and chickpeas.
Beans provide protein, iron and antioxidants that can make them a healthy addition to your diet.
Protein is a vital nutrient that plays a key role in repairing the body. Beans reduce the risk of cancer and maintain heart health. Because of the high fiber content, beans can prevent fatty liver and keep blood sugar levels in check. Beans support glucose metabolism and prevent diabetes.
Among the healthiest beans are chickpeas, lentils, peas, kidney beans, black beans, soybeans, navy beans , pinto beans .
Beans are an anti-inflammatory food. Because of their high fiber and magnesium content they have been known to reduce inflammation.
Dried beans are more nutritionally dense than canned beans and contain less sodium. In a pinch canned beans will do. Be sure to rinse them thoroughly before using them.
If you consume beans in excess, the fiber can temporarily slow down your bowels because it is indigestible and can cause some cramping. Typically the fiber in beans is meant to prevent and help prevent constipation by moving food through your intestines.
Although there are no specific beans that don’t cause gas, not all types increase gas equally. Everyone reacts differently to each type of bean , so if one bean bothers you, try a different bean to see if it causes less of the musical byproduct .
Please enjoy this recipe from my cookbook “ Nancy’s Recipes for Life” available in my Linwood office location and Capellas Oil and Vinegar store in Ocean City.
Four Bean Salad
- 1 can of green beans
- 1 can of wax beans
- 1 can of kidney beans
- 1 can chickpeas (garbanzo beans)
- 2/3 cup vinegar
- 1/3 cup olive oil
- 1 tsp. salt
- 1/4 tsp pepper
Sugar substitute (Truvia) equal to 1/2 cup sugar
Rinse all beans, drain, and place into a large bowl. Set aside. In a blender, add Truvia, vinegar, oil, salt, and pepper, and blend well. Pour liquid ingredients over beans, cover, and refrigerate overnight.
Serves 7
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2021 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
