Beans, Beans, they’re good for your heart, the more you eat…

…the more you put in your grocery cart!

If you don’t eat beans on a regular basis, you really should consider doing so. Wonder why? It’s because they really are very good for you! So, that song you may remember about beans from your childhood was spot on, (depending on the version you heard, anyway *snickers*) they really are good for your heart! There are some other things about beans that make me quite fond of them; they are high in protein, virtually fat-free, have lots of fiber, and are very filling!

Eating beans regularly (the USDA recommends eating three or more cups per week) has been shown to have great health benefits, some of which may include:

-improving cholesterol levels

-lower the risk of heart disease and certain cancers

-help manage diabetes

-cut risk for high blood pressure

-help in losing weight

To find out how good for your heart they are, check out this web site:  http://americanbean.org/bean-facts/

The following recipe is a great way to get beans into your diet, especially if they are not a food you’re too keen on eating plain, as they are well incorporated with the other ingredients and create a “meaty” consistency.

Black Bean Croquettes with Fresh Salsa

adapted from Eating Clean

Serves 4, 2 croquettes and ½ cup salsa each

Ingredients

2 15-ounce cans black beans, rinsed
1 teaspoon ground cumin
1 cup frozen corn kernels, thawed
1/4 cup plus 1/3 cup plain dry breadcrumbs, divided ( I like to use Ezekiel bread and make my own)
2 cups finely chopped tomatoes
2 green onions, sliced
2 tsp. minced garlic
1/4 cup chopped fresh cilantro
1 teaspoon chili powder, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil ( I use grapeseed oil)
1 avocado, diced

Preparation

1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Mash black beans, garlic and cumin with a fork or potato masher in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the bread crumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

Nutrition

Per serving: 405 calories; 12 g fat ( 2 g sat , 8 g mono ); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium.

Time for Tostadas…Tilapia Tostadas that is!

Have Fish Fridays been getting a little too costly for you lately? Going out to a restaurant every week for fish can not only affect your wallet, it can affect your waistline, too. Don’t think that just because you’re eating fish that it’s going to be low-calorie or low-fat. Many places that prepare fish add so many extra ingredients that by the time you’re done with your meal, you’ve eaten between 700-1200 calories! If you’ve eaten somewhere that has prepared your meal to be on the higher end of that, that’s almost a persons ENTIRE recommended calorie intake for ONE DAY! That is crazy and completely UN-necessary.

Give this recipe a try instead next time you get a craving to go out for fish. Your wallet AND your waistline will thank you later!

Tilapia Tostadas with Roasted Corn Relish

from Cooking Light

Ingredients

1/2 cup reduced-fat sour cream (or Greek yogurt)
1/4 cup green salsa
Cooking spray
1 cup yellow corn kernels
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped red onion
1 1/2 teaspoons minced seeded jalapeño pepper
3/4 teaspoon salt, divided
1 cup diced peeled avocado
2 teaspoons fresh lime juice
1 1/2 pounds tilapia fillets, cut into 2-inch pieces
1/4 teaspoon freshly ground black pepper
1/3 cup yellow cornmeal
1 tablespoon grape seed oil, divided
8 (6-inch) corn tortillas
1 cup packaged cole slaw mix

Preparation

1. Mix together salsa and sour cream.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add corn, bell pepper, onion, jalapeño, and 1/4 teaspoon salt and cook for 5 minutes, stirring occasionally. Remove from pan; wipe pan clean with paper towels. Combine avocado and juice; toss gently. Stir avocado mixture into corn mixture.
3. Preheat broiler.
4. Sprinkle fish evenly with remaining 1/2 teaspoon salt and black pepper. Place cornmeal in a shallow dish and coat fish in cornmeal. Heat 1 1/2 teaspoons oil in pan over medium-high heat. Add half the fish to pan; cook 3 minutes. Carefully turn fish over; cook another 2 minutes or until fish flakes easily when tested with a fork. Repeat with remaining 1 1/2 teaspoons oil and fish.
5. Coat both sides of tortillas with cooking spray. Arrange tortillas in a single layer on baking sheets; broil 2 minutes on each side or until crisp. Place 2 tortillas on each of 4 plates. Arrange 2 tablespoons slaw on each tortilla. Divide fish evenly among tortillas; top each serving with about 3 tablespoons corn relish and about 1 1/2 tablespoons sour cream mixture.

Yield: 4 servings

Nutritional Information

Amount per serving

Calories: 470
Fat: 17.1g
Saturated fat: 4.3g
Monounsaturated fat: 7.6g
Polyunsaturated fat: 3.3g
Protein: 40.4g
Carbohydrate: 43.7g
Fiber: 6.7g
Cholesterol: 96mg
Iron: 2.2mg
Sodium: 610mg
Calcium: 83mg