by Chrishonda Brown
For National Nutrition Month this year, try adding more beans into your family’s diet. Beans provide more protein for your money than almost anything else. Plus, they are rich in iron, fiber, calcium, potassium and vitamins B and E.
While it is simple to prepare and soak beans, busy parents can choose canned beans as a faster alternative. Be sure to purchase no-salt-added cans or rinse and drain beans to reduce sodium content.
Make beans fun. Add kidney or pinto beans to chili and serve in a baked sweet potato as a “chili boat”.
Roast beans for a power-packed snack. Simply rinse and drain canned beans (any variety). Spread on foil-covered cookie sheet. Pat dry with paper towel. Sprinkle with olive oil, parmesan cheese and salt. Roast at 400 degrees for 25-30 minutes and enjoy!
Your family learns from watching you. So enjoy beans yourself and your kids will too.
Chrishonda Brown, who holds a Master of Science degree in kinesiology, is a guest columnist for Kansas State Research and Extension, Wyandotte County. For more recipes visit www.kidsacooking.org Like the Facebook page at www.facebook.com/KSREWyco and follow on Twitter @WyCoSnapEd.
Smashed Bean Burrito
Makes: 6 burritos
1 15-oz can pinto or chili beans
½ teaspoon cumin
½ teaspoon chili powder
1/8 teaspoon garlic
2/3 cup low-sodium chicken broth
6 six-inch whole wheat tortillas
1½ cups cooked brown rice
¾ cup shredded cheese
Veggie toppings: salsa, avocado, diced tomatoes, chopped bell peppers, chopped onions, shredded spinach, shredded carrots, etc.
Directions:
Rinse and drain beans. Place in gallon freezer bag.
Add cumin, chili powder and garlic to beans. Seal bag.
Allow children to gently mash beans in the bag, mixing in the seasonings.
Add chicken broth to bag and allow children to gently knead it into the mashed beans.
Layer the bean mixture, rice, cheese and veggie toppings inside the flour tortilla. Fold tortilla into burrito and serve immediately.
Nutritional information for one basic burrito (no toppings): 259 calories, 6g total fat, 3g saturated fat, 0g trans fat, 15mg cholesterol, 39g carbohydrates, 6g fiber, 244mg sodium, 13g protein, 4% Vitamin A, 3% Vitamin C, 16% calcium, 13% iron.