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Bean Me Up, Scotty!
Beans. We may not give a hill of them, and they
have long been derided as peasant food (by the same people who might
think “fish sticks” are a meal). But surprise, surprise, surprise –
beans are among the healthiest fast foods on the planet (the canned
version is just as nutritious as other forms, by the way). And
they’re just what guys like, because they’re easy protein that
absorbs any flavor we mix them up with.
Here is how beans are beautiful for guys in a hurry: Mash them up,
mix in your favorite flavors and then use them as “filler” to other
things you have on hand in your kitchen already.
The serving suggestions made below are in fact the basis of many
fast, healthy meals. It uses the incredibly simple, fast,
inexpensive and healthy Garbanzo bean (a.k.a., chick peas) as a
protein and fiber food that goes with many other foods you should
have on hand in your kitchen already. For example, with Garbanzo
beans crushed and mixed with a few flavors like lemon juice, salt,
mustard and tomatoes, you can microwave it for a few minutes then
eat it as a sandwich (on whole grain bread or pita wrap, ideally).
The Facts
• Beans are a source of protein, but need to be eaten in the same
day as other meats or whole-grain breads, tortillas or brown or wild
rice. This completes the chain of amino acids necessary for
muscle-building and other protein functions.
• Garbanzo beans are a very good source of the trace mineral
manganese, which in combination with other food enzymes aid energy
and immunity.
• Garbanzos also contain significant amounts of folate; typically,
folic acid (its other name) is promoted for women who are pregnant,
but guys who lift weights benefit from it too (it strengthens
bones).
• Garbanzos' high fiber content prevents blood sugar levels from
rising too rapidly after a meal, a good choice for people with
diabetes, insulin resistance or hypoglycemia.
• Beans are high in soluble fiber, which forms a gel-like substance
in the digestive tract that snares bile – which contains bad
cholesterol – and ferries it out of the body. So when it’s ferry
time, you’re probably better off than you ever knew.
• On the subject of body functions, canned beans are less likely to
cause flatulence than those made from dried beans (soaked overnight
– as if). But just to minimize it further, commercial products such
as Bean-O cut the problem down, so to speak.
Many Meal Bean Mash
Think of how you use protein powder: It’s
waiting for you to mix with fruit and dairy products in a protein
shake. Mashed up Garbanzo beans are quite similar. They might add
some taste and texture, but really they boost the protein content of
a meal. Additionally, when beans are mashed they are a sponge for
tastes all around them – a great way to soak up juices and other
flavors. And you can mash the beans in advance; just cover the
leftovers for storage in a refrigerator.
You Need
• Shallow, flat-bottomed bowl or broad platter-plate
• Fork or potato masher
• One to three cans of Garbanzo beans
• Flavors, such as lemon juice, mustard, salt, pepper,
spices or chopped herbs such as cilantro, oregano or
parsley. Let your imagination run wild (but test things
out in a side plate).
• Option: A spoon of sweetener, or sweet additions such
as raisins, apple bits or corn to round out the flavor
in good contrast to other, more acidic ingredients
(lemon, vinegar, etc.)
Directions:
In a shallow bowl, use a fork or potato masher to crush
a can or two of Garbanzos; you can use a food processor
for this too, if you have one. Flavor them up any way
you wish, or leave them unflavored until you’re ready to
eat.
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Serving Suggestions
Serving suggestions:
Each of these dishes can be prepared in minutes, are loaded with
healthful nutrients – antioxidants and fiber, especially – and
are made with long shelf-life goods you quite likely have on
hand at any time.
Tuna sandwich mayo substitute: Some like their tuna a
little creamy, so a Garbanzo bean mash might fill the bill.
Because mayonnaise tends to have a little sweetness to it, add a
packet or two of sweetener (sugar, or a non-caloric substitute)
make it a more realistic stand-in with about 1/16th the fat.
Strive to serve with whole-grain bread, which helps complete the
protein chain of any bean type and which supplements the fiber
content.
Steamed broccoli topping: While steaming broccoli on the
stove, mix in tomatoes (chopped/fresh, or diced/canned) with the
garbanzo mash, then microwave with a generous amount of grated
Parmesan or low-fat mozzarella cheese. Smother the broccoli with
this hot, gooey mix.
Green salad topping: Wash and shred salad greens and use
your usual amount of dressing. Mix chopped onions with the bean
mash and add to the salad to bring it protein and crunch; if you
have cooked brown rice on hand, that completes the protein and
adds additional texture and flavor to the meal.
Chicken and garlic in the pan: In a skillet, sauté a
chicken breast with oil and vinegar (Balsamic or red wine) and
minced garlic. After turning the chicken to cook on the second
side, add the bean mash along with onions, tomatoes or other
vegetables. Continue cooking until the chicken is done and the
beans have absorbed the pan juices. This works as well with
fresh as frozen chicken breasts (boneless and skinless), however
the frozen takes a bit longer (duh).
Cabbage cruiser: Yeah, that great cruciferous vegetable
works well with this incredible legume, too. Chop a handful or
two of cabbage, then toss it into a skillet with olive oil at
medium high heat and garlic already turning brown. Allow that to
cook with the cabbage momentarily, then add the bean mash to
heat it through (i.e., it doesn’t have to cook, you just want it
warm and mix with the other flavors).
Each of these meals is exceptionally healthy and low in calories
(when proper portion control is maintained) and saturated fat.
They are great balancers to the typical indulgent meal eaten
outside the home and inevitable in Western culture – bringing
into equilibrium the calories in-calories out formula that plays
a predominant role in body weight and overall health. |
For more ideas on healthy
meals made in less than 15 minutes, get “A Guy’s Gotta Eat, the
regular guy’s guide to eating smart” by Russ Klettke and Deanna
Conte, M.S., R.D., L.D. (Marlowe & Co, March 2004).
Get the whole story on “A Guy’s Gotta
Eat.”
Order today
Questions for Russ?:
Russ Klettke
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