Beans are a nutritious and economical choice for anyone wishing to eat a healthier diet as well as looking to get a little extra protein. With so many varieties of beans and preparation methods available, you are sure to find a few recipes that work well for you and your family. Learn about shopping, storing, and preparing beans, and also try the featured recipe, which may just become a new favorite.

Shopping for beans

Choose beans that are uniformly sized and brightly colored. If you can see the beans before purchase, look for signs of insect damage, and don’t purchase them if many of the beans are cracked or broken. A small amount of dirt or debris sometimes is found in dried beans.

Storing beans

You can store most dry beans, if well sealed, in a cool area for nearly 1 year. You can store leftover beans in the refrigerator for 3-4 days. You can freeze cooked beans.

Preparing beans

Rinse beans under cold water. Dried beans usually are soaked in cold water prior to cooking, often for 8 hours or overnight, in 2-3 cups of water to every 1 cup of beans, stirring occasionally. Alternatively, you can place beans in a pot of water and bring to a boil for 2 minutes, and then remove from the heat and allow beans to soak for 2-3 hours. Soaking the beans softens and rehydrates them, drastically reducing cooking time and eliminating some of their gas producing sugars.

Crock-Pots and slow cookers are excellent alternatives for preparing beans. Canned beans can also shorten preparation and cooking times.

Enjoy!

Black Bean Pizza

Ingredients

1 (10 ounce) can refrigerated pizza crust

1 medium onion, chopped

1 garlic clove, minced

1 tablespoon vegetable oil

1/2 cup finely chopped zucchini

1 (15 ounce) can black beans, rinsed and drained

1 (14.5 ounce) can Italian diced tomatoes, undrained

1 1/2 cups shredded Mexican blend cheese, divided

Directions

Press dough into a greased 15-in. x 10-in. x 1-in. baking pan. Bake at 425 degrees F for 4-6 minutes or until crust just begins to brown.

Meanwhile, in a skillet, saute the onion and garlic in oil until tender. Add zucchini; cook and stir for 1 minute. Add the beans and tomatoes; bring to a boil. Boil, uncovered, for 2 minutes; drain. Sprinkle 2/3 cup of cheese over crust. Top with bean mixture and remaining cheese. Bake 8-10 minutes longer or until crust is browned and cheese is melted.

The other day while turning on the television a commercial featuring several health care providers including a registered dietitian caught my eye. The selected professionals were advocating a sugar beverage tax as a way to curb the obesity epidemic in our population–but will this work? Are sugar-laden beverages exclusively to blame? What about diet drinks with sugar substitutes-is the proposed tax simply going to promote their consumption and if so is this really much better?

In an effort to both curb the consumption of soft drinks, as well as help finance the overhaul of the nation’s healthcare system, Congress has proposed a soda tax. In support of this legislation, on October 15, 2009, New England Journal of Medicine published an article stating that the consumption of sugary drinks has increased in the past 30-plus years for both children and adults, and recent studies point to this increased consumption as one of the causes for the rising rates of obesity in this country.

Advocates for the proposed tax on sugar-sweetened drinks, including sodas, sports drinks, and sugar-infused “fruit” drinks, believe the tax will help raise much-needed funds while reducing the prevalence of obesity.

On the other hand, critics believe that part of the problem with taxing sugary drinks—or any food for that matter—is that the move does not educate people in making the necessary healthy lifestyle changes, and as a result we are actually doing a disservice to people. Additionally, many health care providers worry about the positive message we may be sending about diet sodas. How will it effect those with existing eating disorders? Will we see a rise in disordered eating as a result?

Perhaps the proposed tax on sugary beverages may not ultimately be protecting the best interests and overall health of our population …..

It is fascinating to me how you really are what you eat. We have all heard of the effects diet can have on disease prevention and management; for example eat less trans fat to lower your cholesterol. Less is spoken about how diet can manipulate and control your mood. Believe it or not this is very simply done—be sure to have protein, fat and carbohydrates during meals and snacks. By including all 3 nutrients in a meal you will slow down the digestion and absorption process thus avoiding drastic hormone and blood sugar fluctuations that can control our mood. Need some suggestions? Try these delicious combinations during the cold winter months…

• Natural peanut butter on warm whole wheat bread
• Hot oatmeal with cashews
• Fresh fruit with cottage cheese
• Grilled salmon with a yam and string beans
• Turkey sandwich with lettuce, tomato, and cheese
• Vegetables and hummus
• Plain yogurt with toasted granola and fruit

Intuitive eating is structured around the belief that people need to trust themselves enough to believe that they will eat what and how much food they need. Very few people are able to handle a traditional diet as a temporary or flexible plan, and they instead become embroiled in an endless cycle of dieting, binging, guilt.

Intuitive eating teaches you to listen to your inner signals of hunger and fullness and to respond accordingly. The plan does not mean that you should eat whatever you want whenever your stomach starts to growl, though; you still must pay attention to proper nutrition. However, people are encouraged to not deny themselves. So, if you want ice cream and nothing else will do, go ahead and have a serving.

The point is to stop telling yourself that you “can’t” or “shouldn’t” eat certain foods. It’s not about what you eat or when you eat, but how you feel about what you’re eating. Research has proven that the more times a person is exposed to a food, the less appealing it becomes over time. This is why people on traditional weight-loss diets find themselves obsession with what they “can’t” have.

Start by observing when you’re eating. Are you eating in social situations as a way of keeping busy? Are you eating at the movie theater, simply because it’s tradition for you? Are you eating as a way to expel nervous tension or to deal with boredom? These are all signs that you are not eating intuitively.

Pay attention to your hunger level. Rate your hunger on a scale of 1 to 10 every time that you eat, and if the number is low, try to figure our why you’re eating. You’re not a “good” or “bad” person because of what or how you eat, and it is not necessary to label foods as “good” or “bad” either.

Figs are a functional food with health benefits beyond the nutrients they contain. A 1/4-cup serving of dried figs contains just 93 calories and is a source of potassium, calcium and iron. One of the main health benefits of figs is their high fiber content. Figs contain both insoluble and soluble fiber. In fact, at 3.7 grams of fiber per 1/4-cup of dried figs, they are higher in fiber than any other fresh or dried fruit per serving. While adults should consume 25 grams for women to 38 grams for men of fiber per day, many Americans consume less than half that amount. Along with fiber, figs contain antioxidants called phenols, which may offer a protective effect against heart disease and cancer. Fresh figs are in season now, but dried figs provide all the same great benefits year-round. They’re portable and versatile, a smart addition to any meal or snack. They are a sweet compliment to melon and prosciutto and a nice compliment to almost any salad. Here is a recipe for you enjoy!

Prosciutto, Fig, and Mozzarella Salad

Prep: 15 minutes

Total: 15 minutes

Ingredients

Serves 4

2 tablespoons balsamic vinegar

3 tablespoons olive oil

Coarse salt and ground pepper

1 1/4 pounds arugula (2 to 3 bunches), stemmed and washed well

2 pints bocconcini (bite-size fresh mozzarella balls), drained, or 1 pound fresh mozzarella, cut into bite-size pieces

8 slices prosciutto (about 4 ounces total)

1 package (8 ounces) dried figs, quartered (stems removed if thick)

Directions

In a small bowl, whisk vinegar and oil; season with salt and pepper. Reserve at least 1 tablespoon dressing (for drizzling); set aside. Place arugula in a large bowl; toss with remaining dressing.

Divide arugula among four serving plates. Dividing evenly, top with bocconcini, prosciutto, and figs; drizzle all with reserved dressing.