Tidbit Tuesday – Beans

I’m a little late, please forgive me. 

“Beans, beans, they’re good for your heart
The more you eat, the more you fart
The more you fart, the better you feel
So let’s have beans with every meal!”

This little poem makes a great point, beans are great for your heart!!!

When I started eating a cleaner diet, I had to make important decisions. Groceries are expensive and when half your cart is filled with fresh fruits and vegetables your bill increases. In order for me to continue to provide my family with clean food, and not double my grocery bill, I had to cut out other things. I decided to decrease the amount of meat we eat. Ground beef started creeping closer to $5 per pound, that’s when I decided we didn’t need it. I’m not a huge fan of it anyways. But in order to still provide my family with the burgers we all love I turned to beans. Black beans makes a mean burger. I combine mine with a homemade tomato sauce, bell peppers, onions, garlic, bread crumbs, a few spices and an egg. Top it with avocado slices and home grown tomatoes. And the hubby loves it.

Not only does this method save me money but it also saves my body.

• Unlike meat based protein, beans are naturally low in fat, free of saturated and trans-fat, and are a cholesterol free source of protein.
• Research shows a diet including beans may reduce your risk of heart disease.
• Thanks to their high fiber and water content, beans help keep you feeling full and can help you shed excess weight.
• Beans lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been proven to.
• When paired with a whole grain such as whole wheat pasta or brown rice, they provide protein comparable to that of meat or diary foods.

http://www.heart.org 

How do you incorporate beans into your diet? How often do add beans to the menu?

For more inspiration check out my Pinterest board, all about beans.

Have a great Wednesday!!!

Midday Meatless Monday

Sunday proved to be an extremely productive day. I did a ton of preparing for the upcoming week. I’ll be working at least eight days in a row before a day off and most of those will be second shifts. I used up what was left of the tomatoes and put up jars of pasta sauce. I weeded my garden and strung up the bean plants. I attempted to make a blueberry pie but that didn’t turn out like I planned. Laundry and dishes were done. Somehow I managed to sneak in a 2 mile jog. (Go me!!!). And this was on my plate for lunch yesterday.

In preparation for this meal, yesterday morning, I mashed a bowl of left over black beans with a fork, topped with 2 teaspoons of cumin and 1 teaspoon of lime juice. Once the beans were mixed well, I laid out 2 Light Sundried Tomato Flat Outs, covered each wrap with half of the black bean mixture, sprinkled shredded cheese on top and rolled up tightly from the wide side. I wrapped them and placed in the fridge. When I was ready to eat, I took one out, cut to desired size (about 1 inch) and placed in the microwave for about 1 minute. I served mine with a chunky salsa and pepperocini slices.

For my midday meal today, I will be having the bean rollups with salsa and left over baked red potatoes.

What is on your plate today? Wanna make it a meatless Monday?