Be Frugal and Healthy: Eat Dried Beans

By on March 8, 2012

Want to make 2012 a frugal and healthy year (healthy = save money on medical costs)? Dried Beans are the answer and they are CHEAP! Compare the price of dried beans to meat and poultry – YIKES!! Great savings when you switch a few of your meals!!

Increase dried beans in your diet – they are full of fiber, especially soluble fiber ,which helps lower  blood sugar (glucose) and cholesterol. They are also a good source of protein, along with lots of vitamins and minerals.

1)    Substitute beans for meat in your meals.

2)    Add beans to soups, rice side dishes, vegetable and pasta salads and the list goes on.

3)    Need to hide them: puree them. You can even freeze them in old fashioned ice cube trays and pop a cube in your recipes. More “puree” tips below!!

a)    Red kidney beans in tomato sauce

b)    Black beans in a brownie mix (puree one can, liquid and all – mix in a Brownie mix without anything else and cook according to box directions). You can also add 1/4 cup wheat germ, 1 tablespoon water and chopped walnuts (as desired) along with the black bean puree.

c)     Mix in with your ground low-fat turkey breast or 93% reduced fat beef for a healthier burger.

d)    Puree white beans and add to mashed potatoes

What are you waiting for?

 

Nancy Ortiz, MS, RD
www.thefrugaldietitian.com

About lb50

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Be Frugal and Healthy: Eat Dried Beans