Dan Wilda, Chef at Aurora Zilber Hospice, and Heather Klug, Registered Dietitian at the Karen Yontz Women’s Cardiac Awareness Center and Aurora St. Luke’s Medical Center, explain how to make Sweet Potato Bean Salad.
Beans are a meat alternative that’s high in fiber, high in protein and nutrient dense. Beans are versatile, have a long shelf life and are inexpensive.
Introducing different meatless entrees into your meals during the week will provide a flavorful variety along with a number of health benefits.
1½ sweet potatoes, peeled, 1-inch diced
6 ounces black beans, drained, rinsed
6 ounces garbanzo beans, drained, rinsed
2 ounces lime juice
⅓ cup mint
1 tablespoon garlic, minced
½ cup green onion, sliced
¼ cup red pepper, julienned
¼ cup yellow pepper, julienned
1 cup grape tomatoes, halved
3 cups spring mix
1 cup arugula
1 tablespoon balsamic vinegar
2 teaspoons olive oil
½ teaspoon black pepper
1 teaspoon kosher salt
1 fresh lime, cut into 12 wedges
Yields 6 servings
Total fat 3.8 grams
Trans fats 0
Sodium 532 milligrams
Beans do not contain any saturated fat, trans fat or cholesterol. Beans contain soluble fiber, which has been shown to lower LDL cholesterol.
Beans contain complex carbohydrates, which digest more slowly than refined carbohydrates. The slow digestion allows for tighter control on blood sugars.
Beans give a feeling of fullness faster and satisfy hunger for a longer period of time than foods with refined carbohydrates.
The insoluble fiber absorbs water into the stool. The bulking of the stool puts pressure onto the colon, causing the contents to move faster.
Beans are packed with nutrition and are inexpensive. A serving of dry beans is about 6 cents. The flavor of beans mixes well with a variety of dishes, so they can be prepared in many different ways.
Many international dishes, such as Indian daals, Moroccan stews and Hispanic beans and rice use beans as their base. Be adventurous. Find a recipe for a new bean dish to try with some international flavor. You may find a new favorite food!