Bean Craving Anything Lately?

by Wendy Camassar

As a vegan, I am constantly looking for recipes for my family that are high in fiber and protein.  The problem is, not everyone in my house enjoys beans, in spite of the health perks they offer. I’ve learned that beans have several health benefits. For example they are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.

I’m constantly worrying that my kids aren’t getting enough protein from the food they eat. So my dilemma is, how can I get my kids to eat more beans? The solution? Sneak the beans in the recipe! I am amazed at how easily they can be transformed. By pureeing them, you can create sauces, dips, dressings, or deserts.  The possibilities are endless!

Recently, I came across a blog post that caught my eye called “Cookie Dough Dip” on the site Chocolate-Covered Katie. Doesn’t that sound delicious? I decided to give the dip a try, and I’m happy to say it was an enormous hit with my family. Believe it or not, the main ingredient is Garbanzo Beans! I have to admit, I was a bit wary to attempt to make it for fear of rejection from my family, but I’m so glad I did. My picky eaters scarfed this dip down without realizing they were eating Garbanzos beans! If you have a minute, check out this web site for dozens of healthy, plant-based recipes. You don’t have to be vegan to try these recipes, but if you’re looking to get more beans into your diet, the ideas on this site are creative and delicious!

 

Wendy Camassar is an Instruction and Research Specialist at the Central Branch of the Howard County Library System.  Prior to joining HCLS, she worked as a freelance makeup artist for several years.  She enjoys hiking with her family, exercising, reading, and organic foods and skin care products.

 


2 Comments

  1. Mary Catherine

    I love sneaking stuff in to recipes! I will definitely try this out. Have you slipped the tofu into the lasagna, yet?

    • Wendy Camassar

      Why yes, yes I have sneaked the tofu into the lasagna, as well as eggless omelets, sour cream, and ranch dressing! I hope you like the blog “chocolate covered katie!” Also,there are many creative cookbooks out there that are available at Howard County Library System. A couple of my favorites are The Happy Herbivore by Lindsay Nixon and, Chloe’s Kitchen by Chloe Coscarelli. Enjoy sneaking the healthy food into your recipes!

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