Beans, beans, they’re good for your heart, the more you eat the more you…
…start lowering your blood pressure and coronary heart disease risk!
Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:
http://www.sciencedaily.com/releases/2012/10/121022162546.htm
Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!
Easy Vegetarian Three-Bean Chili
Print recipe
| Serves | 8 (1 cup) |
| Prep time | 10 minutes |
| Cook time | 40 minutes |
| Total time | 50 minutes |
| Dietary | Vegan, Vegetarian |
| Meal type | Main Dish, Soup |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
| Website | CookingLight |
This quick and easy vegetarian chili recipe is loaded with heart smart beans!
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onion
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup green bell pepper, chopped
- 2 cups cloves garlic, minced
- 1 tablespoon brown sugar
- 1 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 (16oz) cans stewed tomatoes, undrained
- 2 (15oz) cans black beans, rinsed and drained
- 1 (15oz) can kidney beans, rinsed and drained
- 1 (15oz) can pinto beans, rinsed and drained
Directions
| Step 1 | |
| Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes. | |
Super Sneaky Brownies- Delicious and Nutritious!
Super Sneaky Brownies
| Prep time | 20 minutes |
| Cook time | 40 minutes |
| Total time | 1 hour |
| Dietary | Vegetarian |
| Meal type | Dessert |
| From book | Deceptively Delicious |
Ingredients
- 3oz semi or bittersweet chocolate
- 1/2 cup carrots (pureed)
- 1/2 cup spinach (pureed)
- 1/2 cup brown sugar
- 1/4 cup unsweetened cocoa powder
- 2 tablespoons soft margarine spread
- 2 teaspoons pure vanilla extract
- 2 egg whites
- 3/4 cups oat flour or all-purpose flour
- 1/2 teaspoon baking powder
- 1/2 teaspoon salt
Note
Eat your chocolate and (veggies) too!
Directions
| Step 1 | |
| Preheat oven to 350F. Spray 8x8-inch baking pan. | |
| Step 2 | |
| Melt chocolate in double boiler over low heat. | |
| Step 3 | |
| In a large bowl, combine melted chocolate, spinach and carrot purees, sugar, cocoa powder, margarine, and vanilla. Whisk for 1-2 minutes, until smooth and creamy. | |
| Step 4 | |
| Whisk in egg whites. | |
| Step 5 | |
| Using a wooden spoon, stir in flour, baking powder, and salt. | |
| Step 6 | |
| Pour batter into pan and bake for 35-40 minutes. Let cool before cutting. | |