The Richmond Register

Lifestyles & Community

December 12, 2012

Pass the beans please!

Table Talk

MADISON COUNTY — The need for fiber in our diet in this country is a major concern.

How do we know if we have enough fiber in our daily meal plan? I hate to sound gross but if your poop floats — you get the message.

Where do we get the most fiber? If you read the labels on the beans you will find a lot of fiber in most canned products.

Beans as well as lentils act as an anti-diabetes and weight-loss food because they are digested slowly, which stabilizes blood sugar, reducing hunger. The fiber in beans reduce the total number of calories absorbed (about a third of the carbohydrate calories contained in beans do not get absorbed).

If you have trouble getting your family to enjoy these great products, I have a suggestion for you. Do the magic recipes I have listed below:

Chocolate-chip bars

Ingredients:

1 1/2 cups chickpeas or white beans (1 can rinsed and drained)

3/4 tsp baking powder

1/8 tsp baking soda

1/4 tsp salt

3/4 cup of brown sugar (you can use the brown sugar blend that has Splenda blended in)

2 tsp vanilla extract

1/4 cup quick oats

1/4 cup peanut butter

Directions:

Preheat oven-350 degrees.

Blend all ingredients (except chips) until very smooth in a food processor, not a blender. If you do not have a processor, I would use a mixer.

Mix in the chips and scoop onto a greased pan. Bake for around 30 minutes. They may looked undercooked but do firm up as they cool.

Kari’s baked beans

My daughter Kari made up a great baked bean recipe.

Directions:

2 cans of pork and beans (drained)

2-3 strips of bacon lightly fried and cut into pieces

1 cup of brown sugar (I again use the brown sugar blend to reduce the sugar.)

salt and pepper to taste

1/2 bottle of your favorite barbecue sauce. (Kari likes to use a honey-type sauce.)

She bakes it very slowly at 275-300 degrees for about an hour. She states that the slower you cook it, the better the dish.

Magic brownies

(no flour)

I know my many friends wonder sometimes what I do to the dishes I take to potlucks. So here is my secret recipe for bean brownies. I had to rework my recipe and this one seems to be the best one.

Ingredients:

1 1/2 cup black beans (one 15 oz can, drained and rinsed well)

2 Tbsp cocoa powder

1/2 cup quick oats

1/4 tsp salt

1/3 cup maple syrup

2 Tbsp sugar or sugar substitute

1/4 cup oil

2 tsp vanilla extract

1/2 tsp baking powder

1/2 cup to 1 cup of chocolate chips.

Text Only
Lifestyles & Community
AP Video
Death Penalty Expert: 'This is a Turning Point' House Committee at Odds Over Obama Lawsuit Raw: MH17 Victim's Bodies Arrive in Netherlands Raw: UN School Used As Shelter Hit by Tank Shell Raw: Gunmen Attack Iraqi Prison Convoy Plane Leaves Ukraine With More Crash Victims The Rock Brings Star Power to Premiere Raw: Families Travel to Taiwan Plane Crash Site Arizona Execution Takes Almost Two Hours Gen. Odierno Discusses Ukraine, NATO at Forum Gaza Fighting Rages Amid Cease-Fire Efforts Mint Gives JFK Coin a Face-lift Creative Makeovers for Ugly Cellphone Towers Ariz. Inmate Dies 2 Hours After Execution Began Crash Kills Teen Pilot Seeking World Record LeBron James Sends Apology Treat to Neighbors Raw: Funeral for Man Who Died in NYPD Custody Migrants Back in Honduras After US Deports Israeli American Reservist Torn Over Return
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide
Poll

What county fair attraction do you like most?

Amusement rides
Beauty pageants
Flora Hall craft exhibits
Horse shows
Livestock, poultry shows
Truck, tractor pulls
Mud, dirt races
Gospel sing
I like them all
     View Results