Day 4 – Beans, beans, good for the heart…..

The more you eat the more you….well, you know the rest! Beans are not only good for the heart, but they are one of the best sources of fiber on the planet! I talk about fiber a lot on this blog because increasing your fiber intake is a great way to lose weight. How?

*Fiber helps us feel full more quickly

*Fiber is digested more slowly, therefore it helps us stay full for longer

*High fiber foods tend to be lower in calories (beans, apples, raspberries, oats)

*High fiber foods usually take longer to chew, which provides your body with more time to recognize that you are full

*Fiber is also filling because it effectively absorbs water while it moves through your digestive system.

One cup of kidney beans has only 87 calories, 5.7 grams of fiber and 7.2 grams of protein. Weight management is one benefit of eating beans that are loaded in fiber, but that’s not all. Beans also lower cholesterol and kidney/red beans, are a great choice because red beans have the highest antioxidant capacity per serving of any other food ! In fact, out of the top four high antioxidant foods, three of them are beans (red beans, red kidney beans and pinto beans).

I whipped up a batch of chili because I think chili is the perfect comfort food on a cold day. Chili is a great choice for us working moms because you can throw the chili in the crockpot to simmer all day and come home to a hot home cooked meal. I know there are a lot of great chili recipes out there, so I’m not claiming mine is the best, but mine is healthy and delicious. I use ground turkey in my recipe, but I want to warn you, please check the labels on your ground turkey! Make sure the label says “Ground Turkey Breast” not just “Ground Turkey”. There is a big difference! Ground turkey breast should be very light in color and is 99% fat-free. Ground turkey contains the skin and dark meat and can contain more calories and fat than ground beef.

Stacy’s Chili

Ingredients

  • 1 pound ground turkey breast
  • 3 cans kidney beans
  • 1 can black beans
  • spices (chili powder, garlic powder, onion powder, cumin, salt & pepper)
  • 1 large can organic plum tomatoes
  • 1 can organic tomato paste

Instructions

  • Cook ground turkey until no longer pink and add spices.
  • Crush plum tomatoes into smaller pieces
  • Combine all ingredients in large crockpot
  • Turn on low for 6-8 hours

 Let me know if you have any great recipes using beans. Enjoy!

4 thoughts on “Day 4 – Beans, beans, good for the heart…..

  1. I LOVE beans and have a great and EASY recipe for “Taco Soup” in the crockpot if you want it! Sometimes I add chicken and other times I keep it completely vegetarian…either way, it’s always delish. I like experimenting with different varieties of beans too 🙂

  2. Pingback: Are Fries Healthy? | 150 of the Healthiest Foods on Earth Challenge

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