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Getting Back To Basics With Beans

Contributed by: NAPSA

Getting Back To Basics With Beans
(NAPSA) - Many health-conscious Americans realize that moderation is the golden rule to dieting, and that a balance of vitamins and minerals is crucial for a healthy body. Adding beans to your diet can be a terrific supplement to create a meal that is both delicious and nutritious.

Beans are a wonderful substitute for meat in a variety of dishes. They're high in protein, low in saturated fat, full of antioxidants and contain no cholesterol. In addition, beans are very high in fiber, which can help lower cholesterol even further. High fiber foods may also help reduce the risk of various forms of cancer.

Beans are also high in calcium, magnesium and potassium, a combination of minerals associated with reduced heart disease. Eating beans at least four times a week can reduce heart disease risk by 22 percent, and one cup of beans a day can reduce total cholesterol 19 percent.

Beans are the richest source of vegetable protein. Protein is important to help supply the body with material needed to build and repair body tissues (including muscles, bones, glands, skin, and teeth). They also have complex carbohydrates, which digest more slowly than simple carb foods, thus satisfying hunger longer.

U.S. consumers already eat about eight pounds of beans per year-in pasta, soups, casseroles, veggie dishes and more. They're easy to prepare, and can be a terrific way to impress a special someone with a gourmet, yet good-for-you meal. Consider these recipes from the Goya kitchen next time you're hankering for a hearty, yet heart-healthy meal.

Roman Beans with Heart

  • 1 can Goya Roman Beans, drained and rinsed
  • 1 jar (6 oz.) Goya Artichoke Hearts, drained
  • 1 cup celery, sliced
  • 1/2 cup red onion rings, sliced thin
  • 1/2 cup Goya Vegetable Oil
  • 1/4 cup Goya Red Wine Vinegar
  • 1/2 tsp. granulated sugar
  • 1/4 tsp. dry mustard
  • 1/4 tsp. black pepper

Combine beans, artichoke hearts, celery and onion; mix well.

Blend oil, vinegar, sugar, mustard and pepper.

Pour over bean mixture and toss until all ingredients are coated. Cover and chill before serving.

Classic Red Kidney Beans & Rice

  • 2 Tbsp. Goya Olive Oil
  • 1/2 cup onion, chopped
  • 1/4 cup green pepper, chopped
  • 1 tsp. Goya Minced Garlic or 2 cloves garlic, minced
  • 1/4 cup Goya Tomato Sauce
  • 1/4 tsp. oregano
  • 3/4 cup water
  • 1 can (15.5 oz.) Goya Red Kidney Beans, undrained
  • 1 packet Goya Saz-n with Coriander and Annatto
  • 2 cups cooked white rice (cooked according to package directions)

Heat oil in saucepan on medium. Add onions, pepper and garlic; cook 10 minutes, stirring occasionally

Stir in remaining ingredients and bring to a boil. Reduce heat and simmer 10 minutes. Serve over hot white rice.


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