Cooking with super foods – Cannellini Beans


Every so often we will take a look at a food item that is so nutrient-dense and positive for our health and well-being that it receives its own post.  Cannelini beans are one of these such foods.

One of the healthiest of all beans, the Cannellini packs in 40% of your daily recommended fiber intake in just 1/2 cup serving.  This is in addition to almost 10 grams of protein to just 1 gram of fat.  Something else of interest, the Cannellini bean contains twice the iron as beef!  A body with high iron stores guarantees a constant supply of hemoglobin in the blood.  Hemoglobin transports oxygen to every cell in your body.  This gives you energy to spare!

They are also a terrific source of molydbenum.  Molydbenum is a mineral that aids the body in breaking down toxic enzymes.  This helps to prevent headaches that are caused by sulfites, a compound that is used in preserving wine and baked goods, among many other things.

They help cut cholesterol. The beans fiber binds to fat to help flush it from the body. It’s also loaded with folate which helps lower levels of homocysteine, which clogs arteries.

Try incorporating this miracle food into your diet with the recipe below:

Cannellini Bean Spread

4 ounces olive oil, good quality
2 cloves garlic, minced
2 roma tomatoes, small, diced
15.5-ounce can cannellini beans, rinsed and drained
1/2 ounce parsley leaves, rough chopped
Sea salt to taste
Black pepper, fresh-ground, to taste

In a medium, tall-sided sauce pot, add olive oil and heat on high until just below the smoking point. Remove from the heat and carefully add minced garlic. As soon as you smell the aromatics of the garlic (you do not want the garlic to get overly brown), add the tomatoes and stir well. Return pot to the stove over medium heat and add cannellini beans. Simmer for 10 minutes stirring occasionally. Season to taste with salt and pepper. Remove from stove, and let cool slightly. Fold in parsley. Using blender or food processor, pulse blend just until the beans are broken up but not pureed, leaving some texture. You can add more olive oil to the mixture if you like it thinner. Cool to room temperature and serve.

Serve on sandwiches, with vegetables, on whole-wheat crackers, or eat by itself!

Courtesy of Chef Kurtis Jantz

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