Reprinted from the Health District's quarterly publication mailed to district residents (Spring 2008)
TOPIC: Beans Add Magic to the Meal
Flavor and health benefits are no illusion
by chryss cada

Registered dietitian Dianne Moeller thinks beans are the “magical fruit” for a long list of reasons that aren’t mentioned in the childhood rhyme.

“The first and best reason to eat beans is because they taste good, people like them, and they are a true ‘whole, unprocessed food,’” says Moeller, who recently taught a sold-out cooking class on beans. “Beans have soluble fiber that helps reduce the risk of heart disease, they bind with cholesterol and help it pass out of the body and they help control blood sugar so they aid in weight control—all of this from the humble little bean.”

Add to their health benefits the fact that beans are filling, packed with nutrients, inexpensive and versatile and they’re hard to beat as a menu item.

“Every couple of years I revisit the topic of beans and there is always a high level of interest,” says Moeller, who regularly teaches cooking classes in her role as dietitian for the Health “Most people love them, but they forget about them and don’t incorporate them into their diet.”

With recipes from black bean caviar to lemon chickpea cake, Moeller reminds people how to bring beans back to the table and serve their families the recommended three cups a week.

“The possibilities of what you can do with beans are almost endless,” she says. “You can add them to soups, put them on salads or puree them and add them to sauces.”

For her recipes, Moeller draws on a wide variety of cultures.

“Beans aren’t just in Mexican food or just in Italian food,” she says. “Because they taste good and are easy to grow, beans are incorporated into ethnic dishes all over the world.”

Even the one possible negative of bean consumption—the one touted in that childhood rhyme—is easily overcome.

“When it comes to eating beans gas can be a deterrent for people,” Moeller says. “But your body will adjust to beans when you eat them regularly and produce the enzyme to break down the gas-causing sugars.”

In other words, the more you eat, the better you’ll feel.
Black Bean and Mango Salad
Makes 4 servings

1 can (15 ounces) black beans, rinsed and drained
1 mango, cubed (1 ½ cup frozen mangos, or orange segments can be substituted)
1 avocado, cubed
6 scallions, chopped
½ cup chopped cilantro

Dressing:
3 tablespoons olive oil
2 tablespoons lime juice
1 tablespoon honey
1 clove garlic, minced
1 teaspoon ground cumin
½ teaspoon ground black pepper
¼ tsp salt

In a large bowl, combine the dressing ingredients; stir in the black beans. Add the mango, avocado, scallions and cilantro. Toss lightly to mix.

Let stand at room temperature for 15 minutes to blend flavors.