Dr. Muriel Wagner, a registered dietitian, has been a friend of our show for many years now and publishes a quarterly newsletter titled Eating Younger. In her latest issue she extols the virtues of fiber in our diets, saying “their soluble and insoluble fiber, high protein and B complex content make beans an invaluable diet ingredient. They work to prevent or treat weight gain, heart disease, diabetes, constipation and other digestive track problems”. She shares these three ways to increase your fiber without really trying or cooking:
1. Add your favorite rinsed canned beans to your next salad. Adds +6 grams fiber (she adds that by draining and rinsing your canned beans you will lower the sodium content by 50%).
2. Add canned, rinsed white beans to your spaghetti sauces. Adds +6 grams fiber.
3. Drop a handful of berries into your yogurt or cereal. Adds +5 grams fiber.
She gave this lovely 5 minute soup recipe below using beans as well. If you would like more information on how to subscribe to Eating Younger just call: 248-350-1190. - Bob & Rob. -
FIVE MINUTE BEAN SOUP (Dr. Muriel Wagner's)
1 pkg. (1.5 oz.) onion soup mix*
flour for thickening
1 can (15 oz.) sliced carrots, drained
2 cans (15 oz. ea.) white beans, rinsed and drained
2 T. olive oil
1 can (14 1/2 oz.) diced tomatoes with Italian style herbs
3 T. chopped fresh parsley
2 oz. Parmesan cheese, grated
Prepare onion soup mix according to package directions. Using 1 T. of flour per cup of onion soup, Make a paste of flour with water and add to soup. Cook over medium heat til slightly thickened. Add carrots, beans, oil and tomatoes. Reheat bean soup to serving temperature. Sprinkle the soup with parsley and Parmesan cheese to garnish.
* to lower the sodium content in your bean soup, cook a chopped onion in 2 1/2 c. of low-sodium broth to replace the packaged soup.
Note: this bean soup just “tastes” like it was cooked for hours!
5 Minute Bean Soup recipe is published in our June, 2009 Menu Minder, Issue #308.