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Bite-Sized Super Foods
by Alice Osborne
These bite-sized “superfoods” have inspired some of the most satisfying dishes around. Here’s some fast facts to know and tell about the “musical fruit”.
Beans are hearty, wholesome, and have more than enough goodness to satisfy the whole family. They are:
Nutrient-dense
An antioxidant powerhouse
Reducers of heart disease and cancer risks
Low in fat and calories
Cholesterol-free
High in protein
A good source of fiber
Digestion aids
Low on the glycemic index
Long lasting in the satisfaction department!
 Pinto Beans
The pinto, or frijol pinto in Spanish, literally means “painted bean.” You can enjoy these distinctive, speckled shelled beans in delicious Southwestern Chili recipes. Their earthy taste helps make them most popular bean found in American and Mexican cuisine.
 Navy Beans
Most commonly used in baked bean dishes, these small, white beans have an irresistibly delicate flavor. Their unique name derives from the fact that they were a staple food for the United States Navy in the late 19th and early 20th centuries.
 Red Kidney Beans
Named for their kidney shape, these beans are often used in Cajun-style dishes as well as North Indian recipes. Their solid texture makes them ideal for slow cooking recipes.
 Great Northern and Red Beans
Great Northern beans resemble the lima bean, but have a more distinct and gentle taste. While red beans are smaller, rounder, darker versions of the red kidney bean are the most antioxidant-rich food you can eat.*
*Source: USDA
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