Two Easy Bean Recipes

 

Two Easy Bean Recipes

What food aids in weight loss, while also helping to control blood sugar? If you guessed beans you are correct. Check out 2 of my favorite bean recipes and some of the many reasons I include beans in my diet.

What food aids in weight loss, while also helping to control blood sugar? If you guessed beans you are correct. Check out 2 of my favorite bean recipes and some of the many reasons I include beans in my diet.

Weight Loss Friend

Beans are naturally low in calories and high in fiber. They are important if you are trying to lose weight because they increase fullness and satiety without adding a lot of calories.

Beans cover all the bases when it comes to fiber

Beans contain both soluble and insoluble fiber. While soluble fiber helps lower cholesterol and decrease blood sugar spikes, insoluble fiber helps to add bulk to the stool to keep you regular.

Plant Protein Power

Beans are a great source of plant protein. A 1/2 cup serving of cooked beans contains 7-8 grams of protein. This is the same amount of protein in 1 oz of cooked chicken.

Affordable

Beans win the award for the least expensive protein-rich food out there, especially when compared with meat.

Gluten-Free

Beans are naturally gluten free. They are versatile and can be used in soups, dips, salads and made into flours for baking.

Here are 2 of my favorite bean recipes

Roasted Chickpea Appetizer

Yield: 1.75 cups = 7 servings

Ingredients:
1 15 oz can of chickpeas or garbanzo beans
1 T extra virgin olive oil
1/2 tsp ground cumin powder
1/2 tsp ground chili powder
1/2 tsp garlic powder
1/4 tsp cayenne red pepper powder
1/4 tsp salt

Instructions:

Preheat oven to 400 degrees. Drain and rinse chickpeas then place in a medium sized bowl. Mix in olive oil to coat chickpeas. Next measure out spices and sprinkle on chickpeas. Mix to ensure an even coating. Transfer to baking sheet and bake for 15 minutes. Stir chickpeas. Bake another 15 minutes, stir chickpeas. Finally, bake another 10 minutes or until peas are crispy. Serve hot or cold.

Nutrition Facts: (Serving Size = 1/4 cup): 69 calories, 2.9g total fat, 8.6g total carb, 2.4g dietary fiber, 2.6g protein, 166 mg sodium

Quick and Easy Black Bean Tostadas

Yield: 2 servings

Ingredients:
1 cup black beans
1/4 tsp cumin powder
1/4 tsp garlic powder
4 yellow corn tortillas
1 cup lettuce, chopped
1/2 avocado, sliced
4 T salsa
2 green onions, diced
8 sprays, canola oil cooking spray

Cooking Instructions:

Preheat oven to 350 degrees. Lay corn tortillas out on a baking sheet, then coat both sides of each tortilla with non stick cooking spray. Bake for 6 minutes, then turn over each tortilla. Bake another 5 minutes or until golden brown. While corn tortillas are baking, heat 1 cup of black beans in a small skillet with cumin, garlic powder. Top each baked tortilla evenly with beans, lettuce, salsa, avocado and green onions.

This is a tasty meal, though very messy. Make sure you have extra napkins handy. Enjoy!

Nutrition Information (serving size = 2 tostadas): 347 calories, 10g total fat, 53g total carb, 15g dietary fiber, 12g protein, 123 mg sodium.

 ***Natural weight loss Tip : 

 //Daily Weight Loss with Cinderella Solution : https://bit.ly/3ghNoAd 

//GET YOUR CUSTOM KETO DIET PLAN : https://bit.ly/39EUdcI 

//The Smoothie Diet : https://bit.ly/3hR2Bsh