Adequate intake of dietary fiber is associated with digestive health and reduced risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, type 2 diabetes, and certain cancers. According to consumer research, the ...
Beans. I know on Lemmy beans are memes, but beans are how to get enough fiber each day. 2 cups of cooked beans has the total fiber you need for a day, and it’s hard to get there without beans.
It takes about 3 -5 cups of cooked veggies to get the fiber that is in one cup of beans. So 1 cup of cooked beans and some greens with supper, a big salad for lunch and oatmeal with raspberries and yogurt for breakfast would get you there. And should leave room calorie wise for some meat and bread or rice or pasta.
My kids make fun of me for making beans for so many meals but delicious, cheap, healthy, they are an ideal food.
Refried pinto beans we eat with breakfasts or in burritos.
Black beans from cans, reheated with some cumin, salt, pepper, vinegar or jalapeno brine. My family (except for me) prefers black beans above all others.
Bonus easy recipe - get a can of cannelini beans and a can of pureed butternut squash or pumpkin. Heat these together with some olive oil, curry or berbere, salt. When they are hot, hit it with an immersion blender until it’s a puree and adjust the consistency to your preference with chicken broth, veg broth, or just water is ok.
Serve with lime slices, pepitas, queso fresco if you have it or a splash of cream or sour cream can also be good.
Other fun ideas: fried eggs with lima beams and tumeric. All in the pan together, the beans will merge into the egg whites and get a bit crispy if done right.
Bean curries are always a winner.
And don’t forget garbanzo beans (chickpeas) and lentils!
My kids make fun of me for making beans for so many meals but delicious, cheap, healthy, they are an ideal food.
If only I could agree. I cannot atomach the taste or texture of beans. I just cannot. I would love to eat them for the fiber and protein and all the good stuff but I just hate the taste so much.
Have you tried roasted chickpeas (garbanzos)? Also there is a chickpea flour that is used in Indian food. Not that this would be enough to get you the 2 cups or anything, but they are some much different tasting/feeling preparations that you might like ok or enjoy. Also the pumpkin soup I posted - the puree hides in that soup, nobody thinks it’s beans, the pumpkin is so strong of flavor the beans just cut that so it’s good not ungodly sweet.
I can imagine not liking beans, they do have a specific, really lovely to me, smooth and thick texture. The flavor I can’t really imagine not liking all of them, they are pretty different from each other.
Plenty of other foods have fiber just not as efficient as beans, you would have to eat a lot more to hit that health target.
Also the pumpkin soup I posted - the puree hides in that soup, nobody thinks it’s beans, the pumpkin is so strong of flavor the beans just cut that so it’s good not ungodly sweet.
Is that soup post somewhere in your other posts or comments? But I have a feeling I won’t like that either since I have never liked pumpkin soup.
Call me picky whatever but it seems hard to get fiber unless it’s stuff I don’t like. Would love to find a fiber rich food that tastes good or barely has taste.
Enjoyment is an important part of healthy eating, and I believe simply not overeating is at least 75% of healthy eating, so wouldn’t really worry about it that much.
The soup is in this thread higher up, hardly a recipe it’s so easy - I don’t really like squash or sweet potatoes but love that soup, all the toppings.
Oh! I remembered this one too, might be more tasty to you if you are into cooking, my family keeps asking for it, but it’s not a weeknight thing, have to pull out the blender. Sopa Tarasca, at the bottom of this link. I have made it with canned beans and tomatoes and it’s just as good.
Beans. I know on Lemmy beans are memes, but beans are how to get enough fiber each day. 2 cups of cooked beans has the total fiber you need for a day, and it’s hard to get there without beans.
It takes about 3 -5 cups of cooked veggies to get the fiber that is in one cup of beans. So 1 cup of cooked beans and some greens with supper, a big salad for lunch and oatmeal with raspberries and yogurt for breakfast would get you there. And should leave room calorie wise for some meat and bread or rice or pasta.
My kids make fun of me for making beans for so many meals but delicious, cheap, healthy, they are an ideal food.
what are your two most common bean preps/recipes?
Refried pinto beans we eat with breakfasts or in burritos.
Black beans from cans, reheated with some cumin, salt, pepper, vinegar or jalapeno brine. My family (except for me) prefers black beans above all others.
Bonus easy recipe - get a can of cannelini beans and a can of pureed butternut squash or pumpkin. Heat these together with some olive oil, curry or berbere, salt. When they are hot, hit it with an immersion blender until it’s a puree and adjust the consistency to your preference with chicken broth, veg broth, or just water is ok.
Serve with lime slices, pepitas, queso fresco if you have it or a splash of cream or sour cream can also be good.
thank you, I’ve been meaning to work beans in more often
convenient that I just got an immersion blender
Other fun ideas: fried eggs with lima beams and tumeric. All in the pan together, the beans will merge into the egg whites and get a bit crispy if done right.
Bean curries are always a winner.
And don’t forget garbanzo beans (chickpeas) and lentils!
Dump a can of black beans in a pot, unrinsed and undrained. Add adobo seasoning. Serve over rice. I am white.
The easiest is just to make a stock periodically with leftover trimmings and then make black beans in the instant pot.
Liam on ticktock and YouTube would agree
If only I could agree. I cannot atomach the taste or texture of beans. I just cannot. I would love to eat them for the fiber and protein and all the good stuff but I just hate the taste so much.
Have you tried roasted chickpeas (garbanzos)? Also there is a chickpea flour that is used in Indian food. Not that this would be enough to get you the 2 cups or anything, but they are some much different tasting/feeling preparations that you might like ok or enjoy. Also the pumpkin soup I posted - the puree hides in that soup, nobody thinks it’s beans, the pumpkin is so strong of flavor the beans just cut that so it’s good not ungodly sweet.
I can imagine not liking beans, they do have a specific, really lovely to me, smooth and thick texture. The flavor I can’t really imagine not liking all of them, they are pretty different from each other.
Plenty of other foods have fiber just not as efficient as beans, you would have to eat a lot more to hit that health target.
Better than beans still not the biggest fan.
Is that soup post somewhere in your other posts or comments? But I have a feeling I won’t like that either since I have never liked pumpkin soup.
Call me picky whatever but it seems hard to get fiber unless it’s stuff I don’t like. Would love to find a fiber rich food that tastes good or barely has taste.
Enjoyment is an important part of healthy eating, and I believe simply not overeating is at least 75% of healthy eating, so wouldn’t really worry about it that much.
The soup is in this thread higher up, hardly a recipe it’s so easy - I don’t really like squash or sweet potatoes but love that soup, all the toppings.
Oh! I remembered this one too, might be more tasty to you if you are into cooking, my family keeps asking for it, but it’s not a weeknight thing, have to pull out the blender. Sopa Tarasca, at the bottom of this link. I have made it with canned beans and tomatoes and it’s just as good.
https://www.npr.org/2009/11/04/120062592/foods-of-michoacan-are-forever
The last soup looks good. Might have to try making it once.
that sounds like it tastes gross.
Everything they described sounds pretty tasty to me, to be fair. Each to their own! They’re right about beans, too.
That’s what spices and seasonings are meant to alleviate.