6 Recipes That Use Beans, a Food Staple for Longer Life

• Beans are a common food in the Blue Zone, where people live the healthiest and longest lives.
• Rich in fiber and protein, beans are a cheap and accessible superfood.
• Enjoy the longevity benefits of eating beans in recipes like chili, hummus, and pasta sauces.

Forget Exotic Superfoods, One of the Best Superfoods materials for longevity It may already be in your pantry.

Beans are a major component of the diet of people living in the Blue Zones, the healthiest and longest-lived regions of the world.

In the regions of America, Japan, Italy, Greece and Costa Rica, beans are a part of life for all those who routinely live to be 100 years old. daily dietsays author Dan Buttner. He pioneered research on the Blue Zone and recommends eating at least half a cup of beans per day.

“I believe beans are the only superfood that exists in the world,” Buttner told Insider’s Hilary Bruck.

If that’s not convincing enough, humble beans are a unique source of nutrition that’s cheap and easy to prepare. Bonnie Toub Dicksregistered dietitian and author of Read Before You Eat — From Label to Table.

“Beans are the most underrated food in supermarkets,” she told an insider. “I always have different types of beans in my house because when I have no idea what to make for dinner, we can cook a bean dish together. , you can see it has carbs in it.There aren’t many other foods like it.”That. “

To add protein and fiber to your diet, Taub-Dix recommends recipes like chili, hummus, and pumpkin soup. And even the pickiest of eaters can reap health benefits by sneaking beans into foods they already enjoy, such as salads, sauces, and pasta.

Replace with Bean-Based Pasta for More Fiber and Protein

Easy Ways to Eat More Beans in Your Diet Even if you don’t like it, one thing you can do right now is replace regular pasta with commercial chickpea or lentil versions in any dish, says Taub-Dix.

“This is a gentle way to increase your protein and fiber and start eating more beans,” she said.

Dietary fiber is an important nutrient Taub-Dix said it’s necessary for digestive health, and most of us don’t get enough of it in our diet.

But there is a misconception that eating beans always causes gastrointestinal side effects, she said. Taub-Dix says that too much fiber too soon can cause stomach problems, but it can help you stay hydrated and you can gradually increase your fiber intake over time. It says.

Make Your Own Hummus as a Healthy Snack to Save Money

Hummus is a healthy and versatile food that can be spread on sandwiches, used as a dip for vegetables, or even used as a condiment for main courses, Taub-Dix said.

You can make your own by combining heart-healthy olive oilchickpeas, garlic and tahini (sesame paste) in a blender or food processor.

Homemade hummus is cheaper than store-bought and is just one way you can save money on groceries by using beans. Beans have a long shelf life, which helps reduce food waste.

If you’re worried about the time it takes to prepare, ditch the dried beans and opt for canned beans. Canned beans are just as healthy and much more convenient, says Taub-Dix.

A quick rinse of canned beans before cooking can also reduce the salt content, she says.

Chili and other bean recipes are filling, nutritious, and easy to make

For bean-based main courses, Taub-Dix offers tangy bean dishes. chili pepper recipe seasoned with dark chocolate Full of spices and nutritious vegetables.

Taub-Dix said the recipe was originally taught to her by her son, emphasizing the importance of family cooking, which is another key component of a healthy lifestyle. emphasized.

“Blue Zone is all about raising kids in the kitchen,” she said. “It’s not just about their diet, it has a lot to do with: connect with friends and family. ”

Kid-friendly recipes help even picky eaters enjoy beans

To get kids to eat more beans, choose different types, such as bright kidney beans and dark black beans, to make meals more appealing, says Taub-Dix.

“We think about taste, but colors and shapes are important when cooking with a family,” she said.

Chickpeas hold their shape well and can even be roasted for a crunchy texture, making them appealing even to those who don’t like the mushy texture of some beans.

“Beans are fun to eat. Mix chickpeas with different spices and let the kids explore with them,” says Taub-Dix.

Beans also make an appearance in special occasion meals such as holiday split peas and pumpkin soup.

Beans are inexpensive yet have enough flavor to serve at a dinner party. Taub-Dix shares recipes for healthy, company-friendly meals with beans and veggies. Butternut squash soup with split peaswhich is a big hit at her annual family gathering.

“Each holiday, my family expects me to make, and I always have to make extra pots for people to take home,” she said.

The soup is vegan, and Toub-Dix said beans are a great way to explore the world. Health benefits of eating more plant foodsis a staple of the Blue Zone.

“Because it’s not plant-based because it’s being talked about in the headlines, it’s something we grow ourselves,” she says.