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January 6 is National Bean Day—
What Are You Making?

January 6 is a great day for dietitians to celebrate the benefits of beans!

The following are a few reminders of the nutritional value of beans, a couple quick recipe ideas, and while we are at it, some food safety tips for slow cookers, which can be great for making beans PLUS it is National Slow Cooking Month. Please note! To reduce lectin presence in your final dish, be sure to use canned or pre-boiled beans in slow cooker recipes as the slow cooker is not reliably hot enough to destroy the naturally occurring toxins present in dried beans. Soak beans for at least 5 hours in water, then boil for ten minutes.

Photo by Milada Vigerova on unsplash.com.

Five Bean Bennies

• Beans are high in fiber, especially soluble fiber, which helps lower LDL ("bad") cholesterol and supports reduced risk of heart disease.

• Beans positively impact blood sugar. The combination of fiber and complex carbs slows sugar absorption, stabilizing blood glucose levels.

• Protein and fiber promote satiety, helping you feel full longer and potentially reducing overall calorie intake.

• Digestively speaking, fiber regulates bowel movements, prevents constipation, and feeds beneficial gut bacteria (probiotics).

• Eating beans regularly may play a role in disease prevention. Bean consumption is linked to lower risks of type 2 diabetes, certain cancers (like colon cancer), hypertension, and stroke.

A Few Recipes that Celebrate Beans

Black Bean and Corn Salad. Use this recipe as a starting point to build your own favorite salad. It includes plenty of colorful vegetables with a tangy bite depending on how much lime juice and jalapeno you incorporate. Serve on a bed of finely shredded red and green cabbage or alongside a Swiss cheese and corn tortilla quesadilla. Pro tip: Put avocado in the quesadilla instead of the salad to keep your salad looking fresh for leftovers.

Homemade Hummus in Five Minutes! This is a restaurant recipe from the food52.com website but utilizes just seven ingredients, one of which is ice water. Note that tehina (in the recipe) and tahini are the same thing.

Tuscan White Bean Soup. This soup from The Wanderlust Kitchen is a reliable and quick go-to recipe for busy nights, plus you get leftovers for lunch the next day. Don’t leave out the vinegar at the end as it brings it all together!

Durgin Park Boston Baked Beans If you have some time and are feeling up for a little more challenge, this recipe is a keeper, even if it only gets made once a year. A fresh slaw, pineapple, and blue cornmeal cornbread are great side dishes. (If I don’t make it at least once a year, I can't justify keeping my lovely large beanpot!) 

10 Food Safety Tips for the Slow Cooker During National Slow Cooker Month

• Always defrost meat or poultry before putting it in the slow cooker. This helps ensure your food cooks all the way through and reaches a safe internal temperature.

• Make sure food fits. The slow cooker should be half to two-thirds full to ensure your food cooks thoroughly. Don't overstuff it!

• Pay attention to the temperature. It is important to make sure your slow cooker reaches a bacteria-killing temperature. Use a food thermometer to confirm food has reached the proper internal temperature.

• Keep the lid on. It is important to retain heat when making a slow-cooker meal. Avoid taking off the lid as much as possible. Only remove the lid to stir or check for doneness.

Sources: Academy of Nutrition and Dietetics (eatrightpro.org, American Heart Association (www.heart.org), National Foundation for Cancer Research (ncfr.org)

Amy Riggs is a registered dietitian nutritionist and professionally trained chef who lives in Olympia, WA.