This week I wanted to start eating healthier again. Beans are healthy, right? This time I made a large batch of refried beans. Hmm, does that mean that I need to fry them twice? Actually, "refried" comes from the Spanish word "refrito", which means well fried. Refried means are not fried twice, they just need to be well fried. To save on calories and to make them healthier for my family, I don't actually fry the beans. I will fry them if I'm serving them to guests at a party or get together because I do want them to be tastier, but for our everyday meals, I don't fry them. Hmm, I guess maybe I shouldn't call them refried beans then, maybe I should call them blended up beans.
Anyways, apparently beans are one of the most nutritious foods we can eat. I knew they were healthy, I just didn't realize how healthy.
-They are low on the glycemic index, so they release energy slowly and gradually into the bloodstream.
-They have a lot of fiber, so they keep you feeling full longer.
-They contain prebiotics, which help your gut stay healthy.
-They contain copper, which helps create energy, helps maintain a healthy immune system and supports normal brain development. (I had no idea about this one.)
-They may boost weightloss since they are rich in both protein and fiber.
Beans are affordable and so easy to prepare. There are also many delicious recipes you can cook with them. One of the tricks when making beans, is to let them soak in cold water overnight. Add salt to the water. Soaking the beans can cut down on the gas-inducing effect. The next day, rinse the beans and cook them in clean water. When boiling them, make sure you cook them until they are very soft, almost falling apart, so that your blender can blend them up easily and you can have smooth beans. You can also make them chunky by mashing them with a potato masher, whichever you prefer or depending on what the recipe asks for. Once the beans are cooked and ready, there are several dishes you can make with them.
The first recipe I make are Enfrijoladas, which are very similar to Enchiladas, but with a bean sauce instead of red chile sauce. These are a family favorite!
Tostadas are easy and everyone like them. They can be made with just refried beans or you can add some ground beef to them.
Molletes are not very commonly found in restaurants. They are so simple to make and make a great breakfast or snack.
Another favorite is the Nachos Casserole. This one is a bit more time consuming but everyone loves it and it's easy to make ahead of time for dinners, get togethers, or even parties.
Refried beans can also be added as a side dish to any meal. They can be served on the side of scrambled eggs or mixed in with the eggs. Add some chorizo to the beans and you've made another delicious meal.
Happy eating,
Angie
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