Transcript Kidney Beans

By Caitlin Rosing
Kidney Beans
It’s true…
Split open Kidney Bean
History of the Kidney Bean
• Know scientifically as Phaseolus Vulgaris.
• Referred to as “Common Beans”
• Originated in Peru and spread throughout South
and Central America.
• Introduced into Europe in the 15th century
• Spread to Africa and Asia by Spanish and
Portuguese traders
• Very popular in many cultures
• Today the largest commercial producers of dried
common beans are India, China, Indonesia ,
Brazil and the U.S.
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What are Kidney Beans?
• Red Kidney Beans: Dried kidney shaped bean that
is reddish brown in color with a slight mealy texture.
Uses: Chili, Casserole, Salads, Side dishes,
refried beans.
Availability: Dried (require soaking prior to
cooking) or Canned (Precooked)
• White Kidney Beans: A white oval bean with a thick
skin and mild flavor. A.K.A. Cannellini bean
Can be substituted for: White navy beans or
great northern beans.
Availability: Dried or Canned
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Red vs. White Kidney Beans
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I LOVE KIDNEY BEANS!
Picture above: Me with a cooked Kidney bean
that I’m about to eat
Background Picture: Dried Kidney Beans
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What do Kidney Beans offer?
• Molybdenum: Detoxifies sulfites, which some people are
sensitive to. (Rapid Heart beat, Headache and
disorientation occur)
• Folate: Helps lower levels of homocysteine which can
lead to heart attack and stroke.
• Tryptophan: One of the nine essential amino acids.
Produces the effects of serotonin which promotes
feelings of calm, relaxation, and sleepiness. Serotonin
also makes us happy. Lack of serotonin is associated
with depression.
• Magnesium: Natures own Calcium channel blocker
which may improve Oxygen, nutrient and blood flow
through veins and arteries.
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What do Kidney Beans offer?
• Thiamin: critical for brain cell/cognitive function. It helps
synthesis acetylcholine which plays an important role in
memory. Those who lack acetylcholine are at higher risk
for developing Alzheimer's.
• Dietary Fiber: Kidney Beans are rich in soluble fiber.
• Iron: Meats are high in iron as well, but contain high fat
as opposed to kidney beans which are low in calories
and almost fat free.
• A HIGH INTAKE OF LEGUMES REDUCED THE
RISK OF HEART DISEASE BY 82%!!
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Importance of Dietary Fiber
• Fiber is a natural occurring non-digestible
carbohydrate found in plants, legumes, fruits,
vegetables and whole grains.
• Since Fiber is not able to be absorbed by the
body, it contains no calories!
• Consuming 20-35g/day results in decrease risk
of colon cancer, rectal cancer, breast cancer,
heart disease, diabetes, obesity, diverticulosis,
and constipation.
• Warning: Increase Dietary Fiber in small
amounts and gradually introduce it into your diet.
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BEAN SONG
Beans, Beans
They’re good for your Heart.
The more you eat
The more you fart.
The more you fart
The better you feel.
So eat your beans
At every meal!
What causes gas?
•
The body does not digest and absorb some carbohydrates in the
small intestine because of a shortage or absence of certain
enzymes. This undigested food then passes from the small intestine
to the large intestine where bacteria break down the food, producing
gas. The most common symptoms of gas are flatulence, abdominal
bloating and abdominal pain. In essence, the body lacks the
enzymes needed to breakdown the carbohydrates found in some
gassy foods like vegetables, legumes, grains, cereals, nuts, seeds
and whole-grain breads. This is where Beano® steps in. Beano®
contains a food enzyme from a natural source that works with your
body’s digestion to breakdown the complex sugars in gassy foods
making them more digestible, thereby preventing gas before it even
starts.
(Source: BEANO® PRODUCT INFORMATION HANDBOOK: Gas in
the Digestive Tract, National Institute of Diabetes and Digestive
Kidney Diseases, National Institutes of Health)
What is Beano?
Beano is a natural product that helps prevent
gas before it starts. Beano is not a drug. Only
Beano contains a natural food enzyme that
works with your body's digestion to breakdown
the complex sugars in gassy foods making them
more digestible. Beano enables you to enjoy
your favorite healthy foods, whether at home,
work, in a restaurant or at a friend's house,
without worrying about gas. Just remember to
take Beano with you wherever you go and you
will have peace of mind to enjoy the healthy
foods you love!
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BEANO
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BEANO
• HOW DOES BEANO WORK?
Beano contains an enzyme from a natural source that works with your
body's digestion. It breaks down the large sugars found in gassy
foods into smaller, easily digestible sugars before they reach the
colon, thereby preventing gas before it starts.
WHO SHOULD USE BEANO?
Almost everyone can use Beano®. Only Beano® contains a food
enzyme from a natural source that works with your body’s digestion to
breakdown the complex sugars in gassy foods making them more
digestible. Beano® is not a drug. It is the only natural product
available that can help prevent gas before it starts. Beano® is
recommended for adults and for children 12 years and older. Beano®
is not recommended for use with infants or young children, except on
the advice of a pediatrician. There is no information to indicate that
Beano® is other than safe for use during pregnancy or during breastfeeding. However, Beano® has not been tested on pregnant or
lactating women. Therefore, any pregnant or lactating woman should
consult with her physician before using Beano®.
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What’s in 1 cup of
Kidney Beans?
• 177.0% of the daily value for
molybdenum.
• 57.3% of the daily value for folate.
• 45.3% of the recommended daily intake
for fiber.
• 28.9% of the daily recommended intake
for iron.
• 18.7% of the daily value for thiamin.
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KIDNEY BEANS
NUTRITIONAL VALUES
Triple Bean Salad
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1 (14 1/2-ounce) can green drained
1 (14 1/2-ounce) can wax beans, drained
1 (15 1/2-ounce) can dark kidney beans, drained
1/4 cup sliced green onions
1/4 cup red wine vinegar
1 tablespoon olive oil
1 teaspoon Equal® or 3 packets Equal® sweetener or 2 tablespoons
Equal® Spoonful™
1 teaspoon dried basil leaves
1 small clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
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Substitute Apple Sauce for Oil to make low fat
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Combine green beans, wax beans, kidney beans, green onions, vinegar, oil, Equal®, basil, garlic,
salt and pepper in large nonmetallic bowl. Mix well. Cover; refrigerate overnight. Serve chilled.
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Makes 4 (1-cup) servings.
Nutrition information per serving: Calories: 174, Protein: 8 g, Carbohydrates: 29 g, Fat: 4 g,
Cholesterol: 0 mg, Sodium: 1025 mg
Food Exchanges: 1 1/2 Bread, 1 Vegetable, 1/2 Fat.
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Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.
http://www.cooksrecipes.com/diabetic/triple-bean-salad-diabetic-recipe.html
Vegetable Bean Chili
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This healthy chili is meatless but packed with protein and flavor.
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2 tablespoons LAND O LAKES® butter
2 medium (1 cup) carrots, finely chopped
1 medium (1/2 cup) onion, chopped
1 medium (3/4 cup) green or red bell pepper, chopped
2 teaspoons finely chopped fresh garlic
1 (14 1/2-ounce) can chili-style diced tomatoes
1 (15-ounce) can hot chili beans
1 (15.5-ounce) can kidney beans
1 (14 1/2-ounce) can vegetable broth
1 cup vegetable tomato juice
1 tablespoon chili powder
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LAND O LAKES® Cheddar Cheese, shredded, if desired
Melt butter in 4-quart saucepan until sizzling; add carrots, onion, green pepper and garlic. Cook
over medium heat, stirring occasionally, until vegetables are crisply tender (4 to 5 minutes). Add
all remaining ingredients except cheese. Continue cooking until mixture comes to a boil (5 to 8
minutes). Reduce heat to low. Cook, stirring occasionally, until heated through and flavors are
blended (5 to 8 minutes).
To serve, top each serving with shredded cheese, if desired.
Makes 16 (1 1/2-cup) servings.
Nutrition Facts (1 serving): Calories: 210, Fat: 6 g, Cholesterol: 10 mg, Sodium: 1060mg,
Carbohydrates: 33 g, Dietary Fiber: 9 g, Protein: 9 g
Recipe and photograph provided courtesy of Land O Lakes, Inc.
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Tips for Buying and
Cooking Kidney Beans
• Look for kidney beans without extra salts or additives.
• Cooked kidney beans will keep fresh in the refrigerator for about
three days if placed in a covered container.
• Store dried kidney beans in an airtight container in a cool, dry and
dark place where they will keep for up to twelve months.
• Before washing kidney beans, spread them out on a light colored
plate or cooking surface to check for and remove stones and
damaged beans. After this process, place the beans in a strainer and
rinse them thoroughly under cool running water. Then Boil.
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