Physicians Committee for Responsible Medicine (PCRM)

 

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Recipe of the Week

July 5, 2016

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Beans, lentils, chickpeas, and other legumes aid weight management, according to a recent meta-analysis published online in the American Journal of Clinical Nutrition. Legumes are high in fiber and protein and increase satiety with fewer calories.

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A Dangerous Combination of Hummus

Did you know that the United Nations has declared 2016 the Year of the Pulses? Their campaign positions pulses—dry beans, dry peas, chickpeas, and lentils—as a primary source of protein and other essential nutrients.

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Beans vs Beef Infographic

Still unsure about the benefit of beans? Check out our Beans vs. Beef infographic!

Baked Beans

Baked Beans

Eat Beans Day just passed by on July 3, but we like to encourage eating beans every day! These baked beans will have your taste buds singing.

Makes about 8 1-cup servings

Ingredients

2 1/2 cups dry navy beans (or other small white beans) 
1 onion, chopped 
1 15-ounce can tomato sauce 
1/2 cup molasses 
2 teaspoons stone-ground or Dijon mustard 
2 teaspoons vinegar 
1/2 teaspoon garlic granules or powder 
1 teaspoon salt 

Directions

Rinse beans thoroughly, then soak in 6 cups of water for 6 to 8 hours or overnight. Discard the soaking water and place beans and onion in a pot with enough fresh water to cover the beans with 1 inch of liquid. Bring to a simmer, then cover and cook until beans are tender, about 2 hours.

Add tomato sauce, molasses, mustard, vinegar, garlic, and salt. Cook, loosely covered, over very low heat for 1 to 2 hours. Or, transfer to an ovenproof dish and bake covered at 350 F for 2 to 3 hours. 

Slow cooker variation: Place cooked beans into a slow cooker with remaining ingredients. Cover and cook on high for 2 to 3 hours. 

Per 1-cup serving:

Calories: 294; Fat: 1.1 g; Saturated Fat: 0.1 g; Calories from Fat: 3.5%; Cholesterol: 0 mg; Protein: 13.2 g; Carbohydrates: 59.9 g; Sugar: 14.8 g; Fiber: 16.7 g; Sodium: 596 mg; Calcium: 157 mg; Iron: 5.1 mg; Vitamin C: 5.7 mg; Beta Carotene: 112 mcg; Vitamin E: 0.7 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D. 

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.


  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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