Beans, Beans the Magical Fruit

Forgive the beanus interruptus, but here’s your workout for today.  Day 2 Bodyweight Express Challenge Workout.

(Now back to our beautiful bean message.)

Not only are beans, um, musical, they are a fantastic source of fiber, protein, have a low glycemic index (meaning they are digested slowly, which helps keep blood glucose stable), provide regularity, inexpensive (a pound of dried beans costs about $1.50) and are a very versatile food.

Plus, because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full without being excessively high in calories.

Here’s a very simple and tasty refried bean recipe that I make quite a bit.   No, it’s not authentico, but my kids eat it and it’s darn tasty.   For those of you who are budget conscious, a pound of beans that costs about $1.50 yields about 10 servings of refried beans.  I’m no mathematician but that sounds pretty good to me! beans

Ingredients

  • 1 pound dried beans, rinsed
  • 1 container chicken stock
  • 6-8 cups water
  • 1 chopped onion
  • 1 TB canola oil
  • Garlic Powder, Salt, Pepper, Cumin
  • chopped bacon, ham or pork (optional)
  • 1 small can of green chilies

Cooking Directions

  1. Place large stock pot on stove
  2. Add oil, spices, meat (if using), chilies,  and onion to pot,, cooking onion until translucent
  3. Place beans in pot and saute for 2 minutes
  4. Add broth and water, cover pot
  5. Gently boil bean mixture for 1 hour
  6. If you can stay home during the day, turn the stove to simmer and let the beans go for a few hours at a very low heat.  Check the liquid level every 30 minutes or so and add water as needed.
  7. If you need to leave the house, turn off the beans and let them soak.  When you get home from work you can boil them for another hour or so until they are ready.  This may be an overnight project if you are not home until late in the day. If so, put the beans in the fridge and let them boil the next day.
  8. When beans are tender, place them in a blender or use an immersion blender to turn them into “refried bean” consistency.
  9. Use on tacos, in burritos, as the base for a taco salad (with or without a tortilla or shell) or eat it with rice, chopped avocado and salsa for a delicious meal!

Now go run!

Keli 🙂

 

 

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