What in the World is a Crossover Food?

Looking for a healthy, inexpensive and versatile way to add more protein to your diet? Why not consider dried beans? Dried beans, also known as legumes and legumes, are not only a great source of protein but also low in ***, vitamins, minerals and both soluble and insoluble fiber. If you ask any vegetarian how they get enough protein in their diet, they will probably say "I eat a lot of beans". I decided to become a vegetarian as a kid and my parents (not vegetarians anyway) were worried about the lack of protein I needed to grow. So, after consulting my pediatrician and several books on raising vegetarian children, she added beans and lentils to the family table. Not only did I grow up, standing 5 feet 5 inches tall, I was the tallest woman in our family. Yes, well, my family is not famous for their tall women? Protein, fiber, vitamins and minerals OK, OK, back to the beans. Beans are an excellent, non-*** source of protein. Just one cup of beans weighs about 16 grams, equivalent to about 3 ounces (audio cassette size) of a piece of chicken, fish or beef. Since they are a plant, they contain fiber, vitamins and minerals like vegetables. Nutritionists refer to them as "crossover foods", meaning they can be used as protein or vegetable in meals. Examine the cuisine of different countries and cultures. You will notice that in many cultures beans are made in many different ways. Such a versatile food! Another unique quality fiber of beans. Beans contain both soluble and insoluble fiber. Yes? What does this mean? Insoluble fiber is a technical term that our mom always referred to as "rough". You know .. the things that make food move easily in your body. Insoluble fiber has become very popular in recent years due to its high fiber diet and low risk of many types of cancer. Soluble fiber forms a "gooey" substance in the digestive process, which helps in the processing of fat and cholesterol and reduces the release of carbohydrates into the bloodstream. American Diabetic Association Loves Beans! Beans are rich in antioxidants, folic acid, vitamin B-6 and magnesium. Folic acid and B6 have the ability to lower homocysteine ​​levels in the blood. Elevated blood levels of homocysteine ​​in the blood increase the risk of heart attack, ****** and peripheral vascular disease. Homocysteine ​​levels increase in 20-40% of heart patients. So, what is the downside of this wonderful meal? If you are not in the habit of high fiber diet .... boy. As with any high-fiber diet, take the amounts easily over the first few days until your body adjusts. Then maybe some uncomfortable feeling will pass. How to cook You can use canned beans, which are nutritionally similar to dried ones. It is advisable to clean the beans before eating to remove the salt and preservatives used in canning. I try to avoid processed foods wherever possible so I buy dried beans and cook them following the instructions on the package. In general, cooking beans is not difficult, but it takes time. Most beans except lentils should be soaked in water overnight to soften. They can be boiled on the stove or in a slow cooker until softened. In general, ****** bean, it takes longer to cook them. One thing to keep in mind: After soaking, wash the beans and cook them in fresh water. It helps prevent flatulence! Beans can be frozen after cooking and used in sauces, soups, salads or anywhere you like. Where I live, red bean ice cream is popular. Delicious!