SUPER KNOW YOUR BEANS!

The ADZUKI BEAN is easy to digest and cooks faster than other beans. These little red beans are big on health. Packed with nutrients, they support kidney and bladder function, detoxify the body, reduce swelling and cleanse the blood. Full of fibre, Aduki beans promote regular bowel movements, are a good source of energy and help lower cholesterol. And they taste good too. Once they are cooked they give a sweet nutty flavour and offer the lowest amount of fat and the highest protein per bean than any other. Great in soups and salads. Mix with rice or quinoa.


Very versatile, soft and sweet, the BLACK TURTLE BEAN is rich in folate and potassium and particularly high in magnesium, which is linked with a reduced risk of various heart problems. The darker the bean's seed coat, the higher its level of antioxidant activity, therefore this bean is very rich in antioxidants. Black Turtle Beans can be added to salsas, scrambled eggs, made into soup, or mashed into a spread. Blend the cook beans and add to sauteed onion, cumin and coriander for a delightful refried bean mix. Serve with rice or in a wrap with fresh tomato, coriander and capsicum.

KIDNEY BEANS are particularly high in calcium and potassium. Often called the "chilli" bean they also come in white as the Cannellini Bean. There is little nutritional difference between cooked dried kidney beans and canned kidney beans, so when in a rush, grab a tin of kidney beans. A popular bean in Mexican style dishes, as well as tomato based soups such as Minestrone and chillis, stews, in pasta or mixed with other beans to make a cold bean salad.

PINTO BEANS contain the most fibre of all beans. They are an excellent source of molybdenum (which detoxifies sulphites, a common food preservative that can cause bad reactions when consumed and builds up in the body). Pintos (also known as Borlotti beans) are a very good source of folate, vitamin B1, as well as the minerials phosphorus, iron, magnesium, managanese and potassium. Popular in Mexican dishes and great mashed to make a spread, or add to soups or salads.

Penelope
www.happyandhealthy.co.nz