If you have dry or canned beans in your pantry, you have the start to an easy, budget-friendly meal. Beans are high in iron, zinc, potassium, folate, and fiber—nutrients missing in the diet of many Americans. Beans are readily available and an inexpensive source of protein. Adults should eat at least 1 1/2 cups of beans per week. They come in many sizes and varieties, including kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), black-eyed peas, split peas, and lentils. There is a type of bean to please everyone!
One of the easiest ways to prepare dried beans is in the slow cooker. Simply rinse beans and remove any small stones, dirt, or withered beans. Then combine 1 pound of dried beans (2 cups) with 8 cups of water in the slow cooker. Lastly, cook on low for 6–8 hours (or overnight), until beans are soft.
Not all four is grain. “Pulse fours” are becoming more mainstream as plant-based diets gain popularity. These fours provide a good source of protein along with other nutrients. They are also gluten free. Pulse fours are made from pulses or the edible seeds of legumes, including dry beans, chickpeas, lentils, lupin (lupini) beans, and multiple varieties of peas.
You can buy chickpea four plain or blended with other glutenfree fours. A 1/4-cup serving of chickpea four contains 120 kilocalories, 21 grams carbohydrate, 5 grams fber, 1.5 grams fat, and 5 grams protein. Key nutrients include folate, copper, and manganese. This four has a fne texture. The nutty, mild favor works well for sweet products.
Lentil four is the most nutrient-dense pulse four. You can combine it with other fours, such as almond or brown rice, in sweet and savory recipes. A 1/4-cup serving of lentil four contains 170 kilocalories, 29 grams carbohydrate, 14.5 grams fber, 0.5 grams fat, and 12 grams protein. Key nutrients include folate, iron, manganese, and potassium.
Green pea four has a mild, almost sweet favor. It is slightly lower in calories than other fours. A 1/4-cup serving of green pea four contains 100 kilocalories, 18 grams carbohydrate, 8 grams fber, 0 grams fat, and 8 grams protein. Key nutrients include folate, iron, thiamin, and zinc. Be aware that this four will turn baked goods green!
Lupin four is another good source of plant-based protein. A 1/4-cup serving of lupin four contains 110 kilocalories, 12 grams carbohydrate, 11 grams fber, 2.5 grams fat, and 11 grams protein. This four also promotes the “good gut bugs.” Individuals with peanut or soy allergies should be cautious about consuming items prepared with lupin four. This four should be blended with other fours to offset the bitter favor.
November is Sweet Potato Awareness Month! Sweet potatoes are often a part of Thanksgiving dinner, but why not enjoy them all winter long? These nutritious tubers are very versatile.
Sweet potatoes come in a variety of colors, including orange, white, and purple. Orange and purple sweet potatoes are high in antioxidants, which help fght infammation and may protect against cancer. All sweet potatoes give you vitamins A and C, fber, and potassium.
One cup of cooked sweet potato with skin provides 6.6 g of fber, about one-fourth of your daily fber recommendation. The fber in sweet potatoes feeds the “good gut bugs” that are important for gut health and keep you regular. The vitamin A prevents vision loss and improves eye health. The vitamin C promotes healthy skin, helps heals wounds, and enhances immune function. Potassium helps maintain healthy blood pressure.
You can enjoy sweet potatoes in many ways—mashed, grilled, steamed, microwaved, even in pancakes. Try today’s Sweet Potato Fries recipe!
Working and homeschooling at home this fall? The structure of school and work can help limit our eating to designated meal times. When we’re all at home all day, though, we may graze on less-than-healthy choices. What to do?
Involve the whole family in planning meals and menus. Family members can suggest weekly menu items, including something new. The ISU Extension and Outreach Spend Smart. Eat Smart. (spendsmart.extension.iastate.edu/) website has planning tips and a Five Day Meal Planning Worksheet (tinyurl.com/yyhaf3w2).
Get the family involved in preparation and cooking. They may be more inclined to help if the menu was their suggestion. Children will learn colors, shapes, reading, math, and science as they cook, without realizing they are “learning.”
Make snack bins in your fridge and on your kitchen table for both perishable and nonperishable snacks. – Nonrefrigerated Snacks: peanut butter; washed fresh fruit such as pears or bananas; individual bags of nuts, seeds, dried fruit, whole-grain crackers, or trail mix; individual applesauce or fruit cups; or Apple Cinnamon Bread (see featured recipe). – Refrigerated Snacks: low-fat yogurt; precut vegetables and fruits such as apples, carrots, and celery; or high-protein foods such as cottage cheese, cheese sticks, hummus, or hard-cooked eggs.
Keep sweet and salty snacks out of sight.
Everyone “starving” right before a meal? Set cut-up raw vegetables out while the meal is being prepared. Watch Veg Out! (vimeo.com/419742344) for more on vegetables.
Remember you don’t have to be perfect at this. Do your best as a family and have fun.
The gardening and preserving season is winding down, but it is never too late to learn about safe home food preservation. Iowa State University Extension and Outreach is offering two online food preservation classes in October.
Preserve the Taste of Summer: Totally Tomatoes – Learn about canning and freezing tomatoes, salsa, and other tomato products. Canning includes both water bath and pressure canning. – Thursday, October 8, 10 a.m. and 6 p.m. – Monday, October 12, 10 a.m. and 7 p.m.
Preserve the Taste of Summer: All About Apples – Learn about canning applesauce and apple pie filling, as well as freezing and drying apples. – Thursday, October 22, 10 a.m. and 6 p.m. – Wednesday, October 28, 10 a.m. and 7 p.m.
These fun and interactive classes will benefit both newbies and experienced home preservers. All sessions are one hour and free of charge. Register on the Preserve the Taste of Summer website (extension.iastate.edu/humansciences/preserve-taste-summer).