Beans are full of nutrients which can help towards your healthy lifestyle choice. I use beans in salads, soups, stews and chilli con carne. I often replace meat with beans as they still contain great protein so perfect if you are vegetarian or just looking for a change.
So here they are.
Number 1 is the black bean. The black bean contains Vitamin B1, protein, iron, folate, copper, magnesium, manganese, potassium and zinc.
Uncooked black beans can be stored for up to 12 months as long as they are in a dry place in an airtight container, if you are to cook the beans use them within 5 days if chilled or 3 months if frozen.
Why not try...
Calories 580
Ingredients
Ingredients
- Guacamole
2 Avocados
1 clove garlic, minced
½ red onion, minced
1 Serrano chilli (seeds removed and minced)
1 lime
¼ teaspoon Salt
½ cup Cilantro, minced
1 small Tomato, diced
2 flour tortillas
1/2 cup brown rice (cooked)
1/2 can black beans
1 bag lettuce (chopped, onion and tomatoes)
1/3 cup jack cheese (moneteray)
Method
1. Remove avocado from skin and place in a bowl and slightly mash. Add in the garlic, onion, chilli, lime juice, salt, and cilantro. Stir until guacamole is well combined. Fold in diced tomatoes.
2. Spread guacamole in the centre of the flour tortilla. Place half the rice, beans, cheese, and toppings on top of the guacamole. Roll into a burrito and tuck in the ends.
3. Using an indoor grill or a panini press, heat burrito until tortilla browns on each side.
Serve with remaining guacamole or salsa.
2 Avocados
1 clove garlic, minced
½ red onion, minced
1 Serrano chilli (seeds removed and minced)
1 lime
¼ teaspoon Salt
½ cup Cilantro, minced
1 small Tomato, diced
2 flour tortillas
1/2 cup brown rice (cooked)
1/2 can black beans
1 bag lettuce (chopped, onion and tomatoes)
1/3 cup jack cheese (moneteray)
1. Remove avocado from skin and place in a bowl and slightly mash. Add in the garlic, onion, chilli, lime juice, salt, and cilantro. Stir until guacamole is well combined. Fold in diced tomatoes.
2. Spread guacamole in the centre of the flour tortilla. Place half the rice, beans, cheese, and toppings on top of the guacamole. Roll into a burrito and tuck in the ends.
3. Using an indoor grill or a panini press, heat burrito until tortilla browns on each side.
Serve with remaining guacamole or salsa.
Next up is the black eyed pea! Not the music band either. This pea contains Vitamins B1, B6, and B3, folate, copper, iron, magnesium, manganese, potassium and zinc.
Uncooked black eyed peas can be stored for up to 12 months as long as they are in a dry place in an airtight container, if you are to cook the beans use them within 5 days if chilled or 3 months if frozen.
Try slow cooked Black Eyed Peas with Ham.
Ingredients
8 oz smoked lean ham steak, diced or a ham bone
1 pound dried black-eyed peas, rinsed and soaked overnight
2 bay leaves
1 tsp olive oil
1 medium onion, diced
2 cloves garlic, diced
1 red bell pepper, stemmed, seeded, and diced
1 jalapeño chilli, seeded and minced
1 tomato, diced
1/2 tsp chilli powder
1-1/2 teaspoons cumin
salt to taste
Method
1. 1 tsp ground black pepper. Soak peas overnight in 6 cups of water. The next morning, drain peas and add to slow cooker. Add 4 cups of water, bay leaves and ham. Cover and cook on high 6 hours or until the beans are tender.
2. After 6 hours, in a large frying pan, add oil and sauté onion, garlic, bell pepper, jalapeño pepper, and tomato until soft, about 6 minutes. Add to the slow cooker and season black eyed peas generously with salt, cumin, chilli powder and black pepper.Cover and cook on high 1 to 1 1/2 more hours. Discard bay leaves and serve.
2. After 6 hours, in a large frying pan, add oil and sauté onion, garlic, bell pepper, jalapeño pepper, and tomato until soft, about 6 minutes. Add to the slow cooker and season black eyed peas generously with salt, cumin, chilli powder and black pepper.Cover and cook on high 1 to 1 1/2 more hours. Discard bay leaves and serve.
Number 3 is my favourite, the kidney bean! It contains Vitamins B1 and B3, folate, iron, magnesium, manganese, potassium, zinc and omega-3 fatty acids.
Kidney beans are perfect to add into a Chilli Con Carne.
Ingredients
5 sprays Calorie Controlled Cooking Spray 450 g Lean Beef Mince, cooked
1 large Onion, All Types, chopped finely
2 cloves Garlic, crushed
1 medium Red Pepper, de-seeded and chopped roughly
1 teaspoons (level) Chilli Powder
1 teaspoons (level) Ground Cumin
400 g Tinned Tomatoes
200 g Kidney Beans, cooked, red, drained
1 cubes Vegetable Stock Cube, beef, make up to 250ml with hot water
240 g Brown Rice, dry
80 g Fat Free Natural Yoghurt, (4 tbsp)
1.Heat a large pan over a medium heat. When hot, spray with low fat spray, add the mince, increase the temperature and cook for 4–5 minutes, stirring all the time until lightly browned.
2.Stir in the onion, garlic and red pepper and cook for a further 4–5 minutes until the onion has started to soften. Add the chilli powder and cumin and cook for 1 minute.
3.Add the tomatoes, kidney beans and beef stock and season to taste. Bring to a simmer, cover and cook for 25–30 minutes, stirring occasionally.
4.Meanwhile, cook the rice according to packet instructions.
5. Serve the chilli and rice topped with a spoonful of yoghurt, sprinkled with a little chilli powder and garnished with coriander.
Aubergine & Lentil Bake
Calories - 359
2.Stir in the onion, garlic and red pepper and cook for a further 4–5 minutes until the onion has started to soften. Add the chilli powder and cumin and cook for 1 minute.
3.Add the tomatoes, kidney beans and beef stock and season to taste. Bring to a simmer, cover and cook for 25–30 minutes, stirring occasionally.
4.Meanwhile, cook the rice according to packet instructions.
5. Serve the chilli and rice topped with a spoonful of yoghurt, sprinkled with a little chilli powder and garnished with coriander.
Finally lentils, they contain Vitamins B1 and B6, protein, fibre, niacin, folate, iron, magnesium, manganese, potassium, zinc.
Ingredients
2 aubergines, cut into ½ cm slices lengthways3 tbsp olive oil
140g puy lentils
2 onions, finely chopped
3 garlic cloves, finely chopped
300g cooked butternut squash
400g can chopped tomatoes
½ small pack basil leaves
125g ball of mozzarella, torn
Method
1.Heat oven to 220C/200C fan/gas 7. Brush both sides of the aubergine slices with 2 tbsp of the oil, lay on baking sheets, season and bake for 15-20 mins until tender, turning once. Cook the lentils following pack instructions.
2.Heat the remaining oil in a large frying pan. Tip in the onions and garlic and cook until soft. Stir though the squash and the tomatoes, plus ½ can of water. Simmer for 10-15 mins until the sauce has thickened. Stir in the lentils, basil and seasoning.
3.Spoon a layer of lentils into a small baking dish. Top with aubergine slices and repeat, finishing with a layer of aubergine. Scatter with mozzarella and bake for a further 15 mins until the cheese is golden and bubbling.
Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk
"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving
