Eat Your Beans

A little nutrition lesson + recipe from Bauman College Natural Chef graduate, Gina Gibbons:  

Beans are extremely low in fat content (typically about 1-2%). They contain cholesterol-lowering fiber which also helps prevent blood sugar spikes, making them a great food for people with diabetes, insulin resistance or hypoglycemia. They contain significant amounts of antioxidants, folic acid, vitamin B6, and magnesium making them a great food for both heart and cancer protection. Richly colored beans offer the highest level of antioxidants (the highest being red kidney beans). Beans have also been shown to support the digestive tract by creating a healthy environment for the beneficial bacteria in our gut to thrive.

Black Bean Hummus Dip

Time: 5 minutes
Serves: 4 (or two hummus-hungry people)

In a blender combine:

  • 1 can black beans
  • Juice of 1 lemon
  • 1 tbsp chopped shallot
  • 1 tsp cumin seed
  • 1 tsp smoked paprika
  • 2-3 tbsp tahini
  • 1-8 tsp cayenne pepper
  • Salt and pepper to taste about 1/2 tsp each
  • 1/4 cup fresh water

Blend until smooth and creamy.

Use as a dip for just about anything! Yum!