An Economic Message from a Nutritionist

In an effort to keep my food cost from getting too high I have been changing my food shopping habits of late, perhaps you have too. In an effort to save money on food and maintain your family's nutrition I have one word for you: BEANS. One cup of cooked beans has as much protein as 2 ounces of beef, with no saturated fat. And beans are much less expensive than meat. You can replace beans for all of half of the beef in most recipes (canned or pre-cooked by you). Beans are great in chili, meatloaf, soups, tacos, enchildas, burgers or in a dip or spread. To find some recipes just type in bean reicpes or bean burger etc. at your favorite search engine.

There are many different types of beans and they all have their own flavor, and none of them taste like chicken. Most people, including kids, tend to like garbonzo beans, also known as chick peas. They are larger than peas and smaller than a marble and are a yellowy color. If you buy these dry, they need to be soaked and then simmer for an hour or more. However canned, pre-cooked beans are available at all markets and can be used as is. Garbonzo beans are creamy with a light flavor. These beans are the main ingredients in humus and are often found in minestrone soup.

Another favorite bean is the kidney bean. This is the bean used in refried beans. It is oblong in shape and a dark reddish brown color. It too can be purchased dry or ready to eat in a can. Refried beans are kidney beans smashed into a paste, with some seasoning and sometimes some animal fat added. I recommend the vegetarian refried beans even if your not vegetarian, as they have less fat. Try at least one bean meal a week. You wallet and your waist will thank you.