What in the World is a Crossover Food?

Are you looking for healthy, inexpensive, and flexible ways to add extra protein to your diet? Why not consider dried beans? Dried beans, also known as legumes and pulses, are not only a great source of protein, but also low in fat, rich in vitamins, minerals and both soluble and insoluble fiber. Ask any vegetarian how she gets enough protein in her diet and she will probably say “I eat a lot of beans”. I decided not to eat vegetables at an early age and my parents (who were not just meat) were worried that I would not have enough protein to grow up. So after consulting my pediatrician and a number of vegetarian parenting books, they added beans and lentils to the family table. Not only did I grow up, but I am the tallest woman in my family, 5 feet and 5 inches tall. Well, well, my family is not famous for its tall women? Protein, Fiber, Vitamins and Minerals All right, all right, go back to beans. Beans are an excellent source of protein, which is low in fat. One cup of beans contains about 16 grams, about three ounces (audio cassette) a piece of chicken, fish or beef. Because they are a plant, they contain fiber, vitamins, and minerals as well as vegetables. Nutritionists refer to them as "crossover foods" which means they can be used in food as a protein or vegetable item. Look at the recipes for different countries and cultures. You will notice that many cultures include beans, prepared in many different ways. So varied food! Another unique quality of beans is fiber. Beans contain both soluble and insoluble fiber. Huh? What does this mean? Insoluble fiber is the technical name for what my mother used to call “roughage”. You know .. the things that make food move easier in your body. Insoluble fiber has received much publicity in recent years for its high-fiber diet and for reducing the risk of several types of cancer. Soluble fiber forms a "gooey" substance in the digestive system that helps process fat, cholesterol and slows down the release of carbohydrates in the blood. The American Diabetic Association loves beans! Beans are rich in antioxidants, folic acid, vitamin B-6 and magnesium. Folic Acid and B-6 are known for their ability to lower homocysteine ​​levels in the blood. High levels of homocysteine ​​in the blood are associated with an increased risk of heart attack, stroke and peripheral vascular disease. 20-40 percent of patients with heart disease have increased homocysteine ​​levels. So, what’s wrong with this amazing diet? If you are unfamiliar with foods high in fiber… .f flatulence. Like the introduction of any high-fiber diet, go easy on prices in the first few days until you adjust your body. Then any feeling of discomfort will probably pass. How to Cook You can use canned beans that are similar in nutrients and dried. It is a good idea to wash the beans before eating to remove salt and preservatives used in cans. I usually try and avoid processed foods where possible so I buy dried beans and cook them according to the instructions on the package. Generally, beans are not difficult to cook, but they do take time. Most beans, in addition to dill, need to be soaked in water overnight to soften. Then they can be boiled until soft on the stove or in a little cooker. Usually, when the beans are large, it takes longer to cook. One thing to note: after immersing in water, rinse the beans and cook in fresh water. This will help prevent flatulence! Beans can be frozen after cooking and used in sauces, soups, salads and whatever your imagination takes. Where I live, red bean ice cream is popular. It's fun!