By Heide Kennedy, Arizona Farm Bureau Communications Intern

“Beans, beans, the magical fruit. The more you eat the more you…” You know the rest. When we think of healthy food items, we typically think of kale, spinach, carrots, lean meats, whole grains, etc. But how often do we think of beans as being a healthy food?

According to registered dietician Charlotte Martin, beans are actually incredibly healthy and are great to incorporate into your diet. They are a good source of fiber and protein, they promote a healthy gut microbiome, they are satiating, and they are a good source of resistant starch. Additionally, they are full of nutrients including folate, zinc, and potassium!

We have local farmers who grow pinto beans here in Arizona! Source for some of our other blog articles about beans including our recipes.

By Heide Kennedy, Arizona Farm Bureau Communications Intern

“Beans, beans, the magical fruit. The more you eat the more you…” Yeah, you know the rest! Beans are great in so many different dishes and cuisines. Us Arizonans are especially fond of our refried pinto beans to go with all of the delicious Mexican food we’re known for! In addition to being yummy and versatile, beans on their own are quite a healthy food. Not to mention, we produce some beans right here in Arizona!

According to registered dietician Danielle Crumble Smith, beans are a “nutrition powerhouse.” And, after you consider just how much nutrition is actually in each little bean, it’s hard not to agree with her. While each different kind of bean has its own unique nutritional profile, she notes that all beans are full of fiber, resistant starch, protein, iron, and polyphenols. While all beans are incredibly healthy and nutrient-dense, certain kinds of beans offer more of certain nutrients and health benefits. A few examples include:

• Navy beans are high in manganese.
• Adzuki beans have been shown to have a positive effect on many diseases.
• Soybeans are a complete protein, meaning they have all 9 essential amino acids.
• Lentils are the perfect low-carb food that is also high in protein and fiber.

Pinto beans also deserve a special shoutout, as not only are they full of nutrition too, but they are also grown here in Arizona, and play a big role lots of our Mexican dishes! Nutritionally, pinto beans are just like any other bean in that they are complex carbohydrates and have lots of protein and fiber. But pinto beans specifically, however, provide you with 74% of the recommended daily intake of folate, 36% of the recommended daily intake of phosphorous, and 33% of the recommended daily intake of manganese.

So, cook up some beans with your next meal! And if you’re making some refried beans, make sure to get some of Arizona’s own locally grown pinto beans!

For more health-related articles, or for some delicious recipes that feature beans, check out the Fill Your Plate blog!

By Lillian Lin-Levitan a recent ASU Nutrition student

This warming dish has some of my most favorite flavors. I take it easy on the hotter spices only because I’m serving young kids as well as the grown-ups. If you like it hot just add some cayenne pepper to taste – that’s what I do when the occasion calls for it.

First and foremost – the spice mixture

• 2 tablespoons smoked paprika
• 3 teaspoons salt
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 2 teaspoons black pepper

Red Beans and Rice

• 2 cup vegetable broth
• 1 tablespoon butter
• 1 can kidney beans
• 1 cup uncooked brown rice
• 1 white onion
• 6 cloves garlic
• dash of salt
• dash of pepper
• dash of paprika

In a large pan, melt butter and sauté chopped onion and garlic.

Add rinsed, uncooked brown rice. Add vegetable broth and spices, bring to a simmer and then reduce to low. Cook according to the directions on your rice.

Once rice is cooked and no liquid remains, mix in rinsed and drained beans. Add about ¾ of the preprepared spice mixture.

Shrimp

• 1 pound peeled and deveined shrimp
• 1 tablespoon melted butter
• Remaining ¼ of preprepared spice mixture

In a large bowl, mix all ingredients together.

Over medium heat, cook shrimp for about 5 minutes, stirring or flipping shrimp occasionally.

Put it all together!

Serve in a bowl with the bean and rice mixture on bottom, topped with shrimp.

By Morgan Crawford a Recent ASU Nutrition Student

Beans and legumes have been a staple of many diets throughout the world for centuries. Some of the earliest crops were discovered in Thailand over 9,000 years ago. In Europe, bean harvests occurred much later. The term “bean” refers to an extremely large range of plants that belong to the Fabaceae or Leguminosae family that produce the seeds that we use for food. There is somewhat of a hierarchy of beans—the overarching species is known as the common bean. Just a few of these include string, field, French, and snap beans. Subspecies are those that most commonly come to mind when we think of beans and legumes—navy, pinto, kidney, fava beans, and lentils.

I was always confused about the differences between beans and legumes, and I’m sure I’m not alone in this conundrum. We tend to lump the two together and the names are often used interchangeably. Well, I am here to set the record straight and get to the bottom of the confusion.

Legumes bear fruit that grow in pods.

One surprising fact is that peanuts aren’t nuts at all! They belong to the legume family!

Beans are the seeds from a very large group of plants.

Something interesting about green beans is that they aren’t technically beans! They are classified as legumes!

For gardeners, beans and legumes are a perfect solution to small spaces. Unlike gourds, root vegetables, and fruits such as tomatoes, beans and legumes grow upward. Their vertical growth makes for great use of a smaller space. They are ideal for those who are working with a smaller home garden and want to grow to produce efficiently.

An up and coming theme in the health industry is sprouting. Of course, the process of sprouting is not a new concept, but the frequency has certainly increased in the last few years. While some might think it is a daunting process, it is actually quite easy to do. This website shares an easy step-by-step way to sprout!

It’s probably not a surprise that beans are a healthy addition to any diet. They have been eaten for thousands of years and are still an inexpensive and nutritious stable for people throughout the world. It is well known among vegetarians and vegans that beans are an excellent source of plant protein, and when combined with grains such as rice, form a complete protein that contains all nine essential amino acids. Beans have also been shown to regulate blood sugar due to their fiber content. Those with diabetes or who are pre-diabetic should increase their intake of beans in order to stabilize blood glucose levels.

Heart disease is another health issue that can actually be prevented and treated by diet changes. Lentils, a type of legume, contain magnesium which plays several roles in the body. A few of those are regulation of blood, nutrient, and oxygen flow. With low levels of magnesium, the body is at risk for heart disease, so make sure you’re eating plenty of beans and legumes!

Beans also contain a huge array of minerals and vitamins. Some of these include iron, B vitamins, copper, magnesium, manganese, zinc, and potassium.

As soon as it starts cooling down, I start thinking of all my favorite soup recipes. For as long as I can remember, my mom has made her famous chili recipe every year for Halloween. It is an inexpensive dish that takes minimal preparation and feeds a crowd. Over the years, I have made it countless times and have put my own twist on the original recipe. Next time you are looking for a warm, comforting dish, here is the recipe for you!

Chili Soup Recipe:

1 tbs. olive oil

Pinto beans 1- 15 oz. can (drained and rinsed)

Black beans 1- 15 oz. can

Kidney beans 1- 15 oz. can

Great Northern beans 1- 15 oz. can

1 large onion- diced

1 large carrot- diced

3 cloves garlic- crushed

1/2 cup frozen corn

1/2 packet taco seasoning mix (I use Trader Joe’s brand) *use less if you want a milder chili

Crushed tomatoes with juice 1 -28 oz. can

3 cups vegetable broth

Salt and Pepper to taste

Green onion for garnish

Directions:

Finely dice the onion, carrot, and garlic. Heat oil in a large pot. Sautee diced carrot and onion on medium heat until softened. Add crushed garlic and seasoning mix- cook for an additional 30 seconds. Add the beans once they have been drained and rinsed. Pour in vegetable broth, tomatoes, and corn. Add salt and pepper. Cook on medium-high heat until chili comes to a slow boil. Turn temperature down to medium low and let simmer for 20 minutes. Garnish with finely chopped green onion and serve!

For more fun articles like this check out the Fill Your Plate Blog. Looking for some fun recipes to try for the family check out our recipe section.

By Lauren Scott, Arizona Farm Bureau Intern

Did you know that we grow green beans here in Arizona? They grow from June to October, and you’re going to want to grab some while they’re still in season!

100 grams of green beans is only 31 calories, and 27% of your daily recommended value of vitamin C. They also contain lots of vitamins A and K.

If you are looking to add more fiber or protein to your diet, then green beans are for you! 100 grams of this tasty veggie provide you with about 1.8 grams of protein.

Did you know that raw green beans are a little bit toxic? If you toss raw beans into a salad or gnaw on some straight from the garden, you will be fine. Just don’t go eating buckets of them raw in one sitting.

Now that you know a little bit about green beans, I’m ready to ‘spill the beans’ and share with you some of my favorite bean recipes. Enjoy!

1. Balsamic Green Beans with Pine Nuts
2. Southern Green Beans
3. Roasted Green Beans
4. Honey Bacon Green Bean Bundles
5. Green Bean Salad
6. Crisp Pickled Green Beans
7. Garlic Green Beans
8. Corn and Green Bean Casserole
9. Green Beans with Cherry Tomatoes
10. Sesame Roasted Green Beans
11. Green Bean and Mushroom Medley
12. Fried Green Beans
13. The Best Green Bean Casserole
14. Green Beans in Sour Cream
15. Szechuan Green Beans
16. Lamb Stew with Green Beans

What are your favorite green bean recipes? Leave them in the comments! For more veggie recipes and blogs visit Fill Your Plate.

By Cameron Saylor, Recent Arizona State University Nutrition Student

As a college student, my time can be very limited. Thus, I sometimes forget to eat and when I remember I usually go for what is fast and easy. One of the ways that I make sure I am eating plenty of nutrients and making good choices, is by meal prepping. Below, I detail one of my favorite meal prep recipes. Spanish rice and refried beans is full of many healthy fats, fiber, protein and carbohydrates. It can be easily eaten as an on the go snack or added to a tortilla with some shredded chicken and sliced avocado. The best part about this recipe is that it takes only about 30 minutes to make. Check it out below.

Refried Beans

Ingredients:

• 1 clove garlic minced
• 1 tsp oil (I use avocado but feel free to use your favorite cooking oil)
• 2 cans pinto beans drained and rinsed
• 1/4 tsp cumin
• 1/4 tsp chili powder
• salt to taste

In a small stock pot, sauté garlic in oil until fragrant (1-2 minutes), add remaining ingredients and heat to boil. Stir until desired consistency is met. You can also try adding onions, diced green chilies or hot sauce in place of dry spices.

For a quick snack, top with cheese or whip up a quick batch of 5 layer nachos. (Chips, cheese, lettuce, beans, and tomatoes)

Spanish Rice

This recipe has a slight kick of heat to it, if you are not a fan of heat, substitute one 6 oz can of tomato sauce and 1/2 tablespoon chicken bullion in place of El Pato.

Ingredients:

• 2 tsp oil (avocado, canola, vegetable, or whatever oil you prefer to cook with)
• 1 cup long grain white rice (for cooking white rice, liquid to grain ratio is 1: 2 meaning, 1 part rice, 2 parts liquid) ** You may also use brown rice, this will require slightly more water.
• 5-2 cups water (when cooking any grain, excess water may be an issue. That’s fine, just drain remaining liquid. If too dry, add more water.)
• 1 can El Pato. (spiced tomato sauce, in the Mexican food section)
• 1 green onion shoot if desired. ( throw in while rice is cooking and pick out before serving.)

Brown rice in oil on medium heat until lightly browned. Do not allow to burn. In a measuring cup, add El Pato and fill remaining volume with water to equal desired portion of liquid to rice ratio. Add liquid to rice (add the liquid slowly as the liquid will start to boil). Bring to boil, toss in green onion if desired. Place on low heat until rice is done or to desired taste/texture. About 15/20 mins. When the rice is done, remove the onion and enjoy with some fresh green onions on top or mix with the beans from the recipe above and make it a light dinner.

If you liked this recipe, be sure to stay tuned for more recipes to come and check out FillYourPlate.org!

By Angela C Torrence, RDH and ASU Nutrition Student

In any kind of weather, I can’t help but crave hearty home-cooked meals. In my vegan household, that means plenty of bean chili, lentil loafs, and legume soups. Until I became vegan, I didn’t appreciate the mighty bean’s nutritional value! As a matter of fact, I told myself that I didn’t care for beans because they don’t taste good…or maybe it was because they make you toot…or maybe it was because I was unfamiliar with how to incorporate them into my life.

Thankfully I grew up and accepted beans for what they are: protein packed, low-to-no fat, highly nutritious food items that keep you fuller longer which means you want to eat less over the course of the day.

Take 5 minutes out of your day to watch this video. It provides some compelling evidence about the importance of beans in our everyday lives: it really made me think of beans in a new way! A variety of sources and nutritionists point out things like lowering cholesterol, balancing blood sugar, reducing the risk of some cancers, keeping you regular, and keeping you satisfied for longer which might help with weight loss.

If all we need is a half cup per day, then making some bean-centered recipes will get us there. Because I love to cook, I have used a variety of bean recipes for every meal of the day! Here are some of my favorites (some are vegan and some are not):

Breakfast:

Southwestern Tofu Scramble

Breakfast Burrito

Red Lentil Breakfast Pancakes

Black Bean Breakfast Bowl

Lunch/Dinner:

Chickpea Salad Sandwich

Vegetarian Chili

Easy Black Bean Veggie Burger

Sweet Potato and Black Bean Tacos with Avocado-Pepita Dip

Lentil and Rice Loaf

Indian Style Spicy Mung Beans

Bread and Dips:

Easy Navy Bean Bread

Hummus

White Bean Dip

Soups:

Southwest Bean Soup

Lentil Soup – I’d double the herbs and spices

Spiced Red Lentil, Tomato, and Kale Soup – One of my absolute favorites!

Slow Cooker White Bean Soup

As I’ve become more familiar with Fill Your Plate, I’ve discovered it is host to some awesome bean recipes! Go to Fill Your Plate to check it out!

Beans, beans the magical fruit, the more you eat the more you… well… you know.

July 3^rd is National Eat Beans Day. This is a day to celebrate the bean vegetable in all its forms.

Were you aware that beans are virtually free of fat, high in protein, and contain more fiber than whole grain foods? According to the American Heart Association eating beans as part of a heart healthy diet and lifestyle may help improve your blood cholesterol, a leading cause of heart disease. Adding beans to your diet may also help keep you feeling full longer which can help you with weight management.  It is recommended by the USDA that adults eat at least three cups of beans every week to obtain their maximum health benefits. That is three times more than Americans current average consumption.

In honor of the extremely healthy and beneficial bean vegetables on their special day, have a look at these fascinating bean facts.

• Apart from the above mentioned health benefits, beans also contain calcium, iron, folic acid and potassium.
• There are around 40,000 bean varieties in the world. Only a small portion of these are mass-produced for regular consumption.
• North Dakota, Michigan, and Nebraska are the top bean growers in the US.
• Ancient Egyptians grew beans. According to “Food in the Ancient World” by Joan Pilsbury Alcock, fava beans, chickpeas, and lentils were found in Egyptian tombs dating back at least 4,000 years.
• Bean genetics have remained stable over the years. Beans from thousands of years ago are genetically very close to the beans we eat today.
• Some of the more popular beans are lima, kidney, pinto, garbanzo (chickpeas), black, lentil, and great-northern.
• The oligosaccharides (complex carbs) in beans can cause flatulence when not eaten regularly. (Hence the children’s rhyme.) Eating beans at least once or twice a week may help reduce this affect.
• Use a hot-soak method to soften dry beans and drain before cooking to reduce the oligosaccharides and stop flatulence.
• The beans (legumes) that cause the least amount of flatulence are adzuki beans, black-eyed peas, lentils, mung beans, and split peas.
• Dry beans are better for you than canned because they contain less sodium. If you eat canned, rinse them well to drop the sodium levels.
• You can freeze cooked beans for up to six months. Before reheating thaw them in the refrigerator overnight.
• Nearly six to 11 percent of a cooked beans weight is protein.

Cook up your favorite bean recipe for dinner tonight in celebration of Eat Beans Day! If you don’t have a bean recipe on hand, check out these recipes on Fill Your Plate. For beans grown locally, click on find a farm product and type in beans.

Related articles

• 12 Little Known Facts About Beef (fillyourplate.org)
• Time For Some Tomato Talk (fillyourplate.org)
• Baked Beans – An American Original (fillyourplate.org)