The first super food on our list is beans. There are many different kinds of beans; all of them are included in this group.
~Pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas and green peas.
What are the nutrients that make them a super food?
They contain: low fat protein, fiber, B vitamins, iron, folate, potassium, magnesium, phytonutrients.
Servings: try to eat at least four ½ cup servings.
Benefits: Control blood sugar, weight management, help prevent cancer, heart health
What is YOUR favorite bean?
This time of year, I think green beans are my favorite! I can pick them right off the plant, rinse them off under the hose, and start nibbling on them.
Need a great recipe for green beans? Try this one:
Quinoa Gazpacho with Green Beans
1 cup quinoa
2 cups water
1 48-oz bottle vegetable juice
1 tablespoon Worchester sauce
2 tablespoons lemon juice
2 tomatoes, finely chopped (seed and peel, if preferred-but not necessary)
1 large cucumber, finely chopped (seed and peel, if preferred-but not necessary)
1 cup green beans, cut in one inch pieces and blanched.
2 green onions, sliced (use the whole onion)
1 tablespoon olive oil (optional)
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
5. While quinoa is cooking, mix together all ingredients for the soup
7. Serve cold with the quinoa scooped on top of the gazpacho (I use an ice cream scoop)
Nutrition facts: 141 calories: 24g carbs, 4g protein, 2g fat,(from olive oil)