I've never been much of a bean person (except refried and red beans and rice lol) so I don't know how to use them in everyday means. Which kind of beans are the most versatile? Does hummus count towards bean consumption?
Hummus counts as beans. Beans can be used in soups, casseroles and added to salads. And then there's chili. Most of us use canned beans, drained and rinsed to get rid of extra salt. Check out the recipe section for ideas. The Taco Bake is a special favourite.
I love making soups with beans in them - it's such a nice way to get in the extra veggies! Even my (almost) 2-year old loves to eat the veggies and drink the broth from homemade soups. We also love hummus, and Mexican anything (usually with refried or black beans), and chili - if you don't like the usual spicy beef chili, try a recipe for white bean chicken chili - mine is fast (about 10-15 minutes from start to finish) which makes it really nice for busy nights!
I wasn't a bean eater other than refried when I started SBD. However I now love them. The Taco Bake is a great way to get refrieds into your diet but make sure you read the lable on the cans. The only one I have found that doesn't add sugar is Old El Passo.
The other one that I like is the 4 bean salad from this site. I put the link below if you haven't found it yet. It is so yummy. I don't like really sweet things so I don't add the sugar sub. I have also played with the vinegar and oil until it is just right for our tastes. It is really filling and I usually have 1/2 cup every day. Again you need to read the lables as several of the cans of beans I have looked at have added sugar.
I just rinse and drain a can of beans, zap them in the food processor with some onion, garlic and chili powder and use that for refried beans. No fat or sugar!
thanks! I'll have to try those recipes. I love a good bean soup and hummus (mmm). As much salad as I'm eating throwing some beans in there would be a great idea.
I get the small cans of either garbanzo or kidney beans and throw them in my salads every day -- something I did even before SB though cuz I love them!
Tuna, deli turkey or a hard boiled egg or some feta cheese in the salad meets the protein requirement, I've been having that pretty much every day and let me tell you, I LOVE salads and am really not sick of them but I'm SICK OF MAKING THEM! LOL...
I'm starting week 2 of ph 1 and lost 4 pounds already!!! Astounding as I followed WW to the bloody HILT and lost only 2 pounds in a whole MONTH! So I am estatic although I know it will slow down now, at least I feel like it's working...
So are you guys using beans as vegs or protein?
Green and wax beans are vegs.
And garbanzo, kidney, black, etc. are usually proteins. They're unglodly high in calories. 1 cup is approx. 286 calories. Which is equal to a 6 oz chicken breast! I know we're not supposed to count calories, but I've found that if I don't stay around 1200 a day the scale god sticks.
me to K8eee.. I love kidney and chickpeas in my salad...!
Syn... yer right darlin! Green beans, and broad beans are considered veggies by South Beach, and Chickpeas, Kidney beans, soy,lentil,mung,butter etc are considered proteins... So rich in protein, and fiber. They slow glucose absorption-making you feel fuller longer. A serving is considered half a cup ..
I buy a frozen bag of the long skinny green beans (haricot vert) from Trader Joes. (If you have one in your area and haven't checked it out yet - do it - you'll love it)
I warm up about a tsp of olive oil, throw in some minced or crushed garlic, about a tsp of finely chopped or minced onions (shallots are even better) and then throw a handful of beans in. Season with S & P. Saute for about 3 min. Finish off with lemon or a splash of vinegar or wine as you wish.
I'm a huge bean lover! There are a million things you can do with beans! I actually added a ton of bean recipes to the recipe forum at a members request a year ago...some may have drifted to a second or third page, but if you hunt, you'll find them.
Here are some ideas:
Heat refried beans in the microwave with seasoning salt and granulated garlic. Add a little RF Cheddar cheese and a bunch of SF salsa. Instant comfort food! I LOVE this!!!
Add beans to your salads (kidney and garbanzo are especially good...but check the labels...there are very few brands that don't add sugar to their kidney beans)
Beans in soup are excellent...there are several great recipes like this out there...many have greens like escarole or kale in them and white beans, others are more Mexican in flavor and have black beans. If you puree some of the soup and add it back in, it will be really thick and yummy...beans add so much bulk to the soup!
Lots of different chilies...try the White Chili recipe from Phase 1 Entrees in our recipe forum.
Put black beans in your salsa...
Make 3 Bean salad (or 4 bean)! I think it is the PERFECT SBD food. Beans for protein and fiber (helps you feel full longer and keeps you regular) and veggies (helps you feel really full!) and a sweetness that keeps you from craving as much. It's so easy to scoop some in a bowl for your daily snack...and great to add to meals in P2 that you would usually add a starch to, like hamburgers, sandwiches, etc. I like to use frozen french cut green beans to mine so they are more fresh than canned.
Here's a great dip for WW pitas, sourdough bread, or spreading on bell pepper quarters, etc.:
White Bean Brushetta
Makes 12 to 16 Hors D’Oeuvres
This can be put together with ingredients found in most kitchens. If you’re pressed for time, it can be served soon after being prepared, but the flavors of rosemary and garlic really need several hours to penetrate.
1 can cannellini beans, drained and rinsed
1 clove garlic, minced (I used more)
2 to 3 tsp. chopped fresh rosemary leaves
¼ cup extra virgin olive oil
1 tsp. balsamic vinegar
½ tsp. crushed red pepper flakes
1 loaf of country bread (try sourdough or use WW pita crisps)
Gently toss together all the ingredients in a medium-size bowl, taking care not to break up the beans. Let the bean mixture stand, covered, for several hours at room temperature.
Slice the bread ⅓ inch thick and grill or toast. Cut each slice in half and spoon the beans onto the slice. (I served in a bowl with bread on the side.)
Hope this gets you started. Beans are wonderful! I wouldn't worry about the calories...these aren't empty calories...they are full of protein, fiber, and good carbs and are the ultimate food in SBD, IMHO. Eat up!
Keep in mind that beans are not a complete protein, though - without something to make up the missing amino acids, they won't do you any good in the protein department. Just a heads up in case anyone is thinking of relying on them for a source of protein! Legumes need to be combined with a grain (which are also incomplete proteins, but they have what legumes lack and vice versa) or with something that has animal protein (including dairy) in order to utilize the protein in them.
Incorporating beans
Beans for protein and fiber (helps you feel full longer and keeps you regular) and veggies (helps you feel really full!) and a sweetness that keeps you from craving as much. It's so easy to scoop some in a bowl for your daily snack...and great to add to meals in P2 that you would usually add a starch to, like hamburgers, sandwiches, etc. I like to use frozen french cut green beans to mine so they are more fresh than canned.