by Alison Brinker, RD, LD
Beans are a wonderful source of low fat protein, carbohydrate and fiber. The fiber in beans can actually help slow the absorption of carbohydrate into the blood stream causing a slower rise in your blood glucose. A serving of beans each day can cut your “bad” LDL cholesterol by about 5% found a recent report in the Canadian Medical Association Journal. Beans are also a good source of iron, folate and magnesium. This recipe combines beans and red bell peppers. Red bell peppers are a great source of vitamin C. Consuming vitamin C along with high iron foods actually enhances your body’s absorption of iron. Another great example of this is chili. Tomatoes are high in vitamin C so they will enhance the absorption of the iron from the beans and meat in the chili. Enjoy!!
In a large bowl, toss 2- 15 ounce cans pinto or pink beans, rinsed and drained, with 2 small red bell peppers, seeded and thinly sliced; 1 medium shallot, finely chopped; 3 Tablespoons, red wine vinegar; 1 Tablespoon extra virgin olive oil; and ¼ teaspoon each salt and black pepper. Let stand 15 minutes. Serving size: ½ cup=15 grams carbohydrate and 1 lean meat substitute or 1 carbohydrate serving and 1 oz meat substitute
Source: Good Housekeeping, August 2014