Fe-BEAN-ruary, It’s All about the Beans this month!


February is not only Bean Month but also National Heart Health Month and a super simple way to add to your heart health checklist is by incorporating beans into your daily diet. Registered Dietitian Nikki Stahr will discuss how beans can help improve your heart health and showcase how easy it is to sneak beans into your meals with a delicious Balsamic Black Bean Salsa.


3 Benefits of Beans

  1. Lower Cholesterol—Beans are a good source of soluble fiber, which can bind cholesterol in the digestive system and eliminate them from the body before they get into circulation. 1 cup of Black beans offers a whopping 15 grams of fiber.

  2. Lower Blood Pressure—Since elevated blood pressure increases the risk of heart disease, maintaining a normal blood pressure is heart-healthy. Eating a diet rich in beans and other legumes can lead to greater elasticity in the blood vessels, which results in lower blood pressure.

  3. Provide Heart-Healthy Vitamins—Beans are a rich source of several vitamins and minerals that are associated with improved heart health, including niacin, magnesium, zinc, potassium and folate. A diet rich in folate may help reduce the risk of heart attack.



Balsamic Black Bean Salsa

Makes 5 cups

Serving size ¼ cup


Ingredients:

  • 1 can (15 ounce) No Salt Added black beans, rinsed and drained

  • 1 cup frozen corn kernels, thawed

  • ½ cup chopped bell pepper

  • ¼ cup chopped fresh cilantro

  • ½ cup chopped red onion

  • 1 small green chile chopped

  • 3 Tbsp. lime juice (~ 1 freshly squeezed lime)

  • 2 Tbsp. Balsamic Vinegar

  • ½ tsp. salt

  • 1 tsp ground cumin


Directions:

  1. Combine beans, corn, peppers, onion and cilantro in a bowl.

  2. In another bowl whisk together the lime juice, balsamic vinegar, salt and cumin.

  3. Add the dressing mixture to bean mixture and mix well.

  4. Store in refrigerator overnight to help flavors mend together.


Nutrition:

30 calories, 0g fat, 6g carbs, 4 g fiber, 2g protein




Blog Provided by Nikki Stahr

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