Bean Me Up! Transporting Everything You Know About Protein.

Meet Beans, the protein in your pantry

As a pescatarian (eats fish but no meat or poultry) who is usually too lazy to cook fish, beans are my go-to source for protein (and a whole host of other good for you nutrients). Flatulence jokes aside, beans are a great nutritious food that should be part of everyone's diet. High in  fiber, fluid, carbohydrates and protein, beans are a great option for vegetarians and non-vegetarians alike. Unlike meat, one cup of cooked beans provides about 12 grams of fiber, almost half the recommended daily dose per day for adult women (WebMD). Fiber keeps you fuller for longer and helps channel cholesterol out of your blood circulation. Not convinced yet that beans are a perfect substitute for meat? Beans are also low in sugar which prevents the spikes in glucose which cause hunger and has no saturated fat. Happy heart! Furthermore, according to research, bean eaters weigh, on average, 7 pounds less and had slimmer waists than typical meat eaters (WebMD). So, what's keeping you from adding some beans to your diet?

So I have this can of beans sitting in my closet...

• Beans can be bought dried or canned
• Dry beans must be pre-soaked in order to be rehydrated (either overnight or prior to cooking)
• Changing the water during the soaking period will remove the majority of the indigestible sugars that cause gas
• Rinse and drain canned beans to remove the excess salt used for preserving

How to use:

• Throw into soups and stews (it works great to add some into those microwavable soups or throw in a combination of beans for a meatless chili)
• Use pureed beans as the basis for recipes, dips and spreads (see below for two great desserts using beans)
• Add beans, such as chickpeas, to your salad
• Toast nuts such as soybeans or chickpeas in olive oil and your favorite spices for a great snack

Try these GREAT recipes. (No really!)

Black Bean Brownies (Adapted from Green Mountain at Fox Run)

Makes a 9x9 pan

Ingredients: 

• 1 can black beans, rinsed and drained
• 1/4 tsp vanilla extract
• 1/4-1/2 cup sugar, depending on your sweetness preference
• 1/4 c cocoa powder, unsweetened*
• 2 eggs
• 1/4 tsp baking powder
• 1/8 cup canola oil
• 1-2 bananas (optional)- thinly or thickly sliced
• 1/2-3/4 cup semi sweet chocolate chips (optional)

Directions:

Preheat oven to 350 F. Spray 9x9 pan and line w/ sliced banana. Puree all ingredients except the chocolate chips. Mix in the chocolate chips and pour over the bananas. Bake for about 30 minutes or until set.

*If you only have sweetened cocoa powder, feel free to use that and take out the 1/4 c sugar. Also, if you don't have a machine to puree the ingredients, feel free to mash the beans first with a fork or spoon and then combine all the ingredients. Feel free to sprinkle the chocolate chips on top, if you're like me, and forget to mix them in at the end!

White Bean Double Chocolate Chip Cookies (Adapted from Rocco DiSpirito's recipe for Oprah)

Makes 20 cookies

Ingredients:

• Nonstick cooking spray
• 1/2 tsp. vanilla extract
• 1/3 cup sweet cocoa powder, sifted
• 1 cup canned white cannellini beans, rinsed and drained
• 2 T maple syrup
• 3 large egg whites
• 1/3 c granulated sugar
• 1/2 c semi-sweet chocolate chips, 1/2 of it chopped

Directions:

Preheat the oven to 375°. Line 2 baking sheets with parchment paper or aluminum foil and spray lightly with cooking spray. Even Silpat needs to be sprayed. Set aside.

In a food processor, combine vanilla, cocoa, cannellini beans, and the maple syrup, and blend the mixture until smooth, about 3 minutes, scraping down the side of the bowl halfway through blending.

In another bowl whip the egg whites until they form soft peaks. Gradually beat in the sugar. Continue to beat the whites until they are creamy and nearly stiff. Add one-third of the egg- mixture to the cocoa bean mixture in the food processor. Blend to combine, about 30 seconds. In 2 batches, fold the lightened cocoa mixture into the egg whites until they are almost fully combined. Add chopped chocolate chips to the batter. Fold batter until chocolate are evenly dispersed and cocoa mixture is completely incorporated.

Drop mounded spoonfuls of batter onto the prepared sheets. Spread batter out to form cookies about 2½ inches in diameter. Sprinkle the chocolate chips on top of the cookies.

Bake for 20 minutes, rotating the pans one turn halfway through baking. Using a metal spatula, transfer cookies to wire racks to cool.

Author Sooyoung is a second-degree student studying dietetics at the University of Maryland-College Park, Sooyoung spends her spare time cooking, baking and blogging about her recipe experiments. She is also a certified group fitness instructor and a running enthusiast. You can find her other recipe experiments at www.sweptdandelions.blogspot.com.