A couple years ago Country Living Magazine ran an article on three ideas for using canned pinto beans that I have been using ever since. I don't soak beans overnight anymore and I don't mess with hours of simmering. These ready-to-eat wonders have truly trimmed time off my meal preparations, and I want to share the good news with you!

Pinto beans have a beige background strewn with reddish brown splashes of color. They are like little painted canvases, a la Jackson Pollack; hence their name "pinto", which in Spanish means "painted." When cooked, their colored splotches disappear, and they become a beautiful pink color with a delightfully creamy texture. So let's look first at their health benefits:

They lower cholesterol and stabilize blood sugar: In addition to lowering cholesterol, pinto beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, pinto beans provide virtually fat-free, high quality protein.

They are loaded with vitamins and minerals: Pinto beans are also an excellent source of molybdenum, a very good source of folate and manganese, and a good source of protein and vitamin B1 as well as the minerals phosphorus, iron, magnesium, potassium, and copper.

They are a fiber All Star: A cup of cooked pinto beans provides 58.8% of the recommended daily intake for fiber. Soluble fiber forms a gel-like substance in the digestive tract that combines with bile (which contains cholesterol) and ferries it out of the body. Insoluble fiber helps to increase stool bulk, prevents constipation, and helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

They lower heart attack risk: Fiber and significant amounts of folate, magnesium, and potassium in beans is the reason. Just one cup of cooked pinto beans provides 73.5% of the recommended daily intake for folate. Magnesium is Nature's calcium channel blocker. When there is enough magnesium, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. One cup provides almost 23.5% of your daily magnesium need.

Potassium is involved in nerve transmission and the contraction of all muscles including the heart and is essential for maintaining normal blood pressure and heart function. One cup provides 800.3 mg of potassium and only 3.4 mg of sodium, making these beans an especially good choice to prevent high blood pressure and protect against atherosclerosis.

They provide energy to burn while stabilizing blood sugar: If you have insulin resistance, hypoglycemia or diabetes, pinto beans help balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods.

They help with sulfite sensitivity: This bean possesses an excellent source of the trace mineral, molybdenum, which is an integral component of the enzyme sulfite oxidase, which detoxifys sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Sensitivity to sulfites produces rapid heartbeat, headache or disorientation. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them. A cup of pinto beans supplies 128.3 mg of molybdenum--that's 171.0% of the daily value for this trace mineral.

They possess iron: Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with pinto beans is a good idea - because, unlike red meat, another source of iron, pinto beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: Pregnancy and lactation increases iron needs. Growing children and adolescents also have increased needs for iron. A one cup serving of pinto beans provides 24.8% of the daily recommended intake for iron.

They possess copper and manganese�helpers with energy and antioxidant defense: These trace minerals are essential cofactors of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells).

They provide a memory boost with Thiamin (Vitamin B1): Thiamin participates in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, the important neurotransmitter essential for memory and whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels. One cup provides 21.3% of the daily value for thiamin.

They offer protein power plus: These hearty beans are a good source of protein so they can replace red meat when combined with a whole grain - their protein being comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. A cup provides 14 grams of protein - that's 28.1% of the daily value for protein.

Now for the good news - three super ideas on how to used this clever canned food:

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Veggie Burgers

Makes 10 Burgers

2 (15 oz) cans pinto beans
8 oz finely chopped fresh white mushrooms
1/2 C shelled edamame
2 finely grated small carrots
1 small onion, finely chopped
1 1/2 C bread crumbs
2 Tbsp chopped fresh cilantro
1 large egg white
3/4 tsp salt
1/2 tsp pepper
1/2 tsp ground cumin
4 tsp extra virgin cold pressed olive oil

Drain and rinse pinto beans. In medium bowl, lightly mash beans. Toss with chopped mushrooms, edamame, carrots, onion, bread crumbs, and cilantro. Mix in egg white, salt, pepper, and cumin. Form into 10 patties. Heat oil in large skillet over medium heat. Fry patties until golden, about 8 minutes per side. Serve on English muffins and garnish as desired.

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Honey-Baked Beans

Serves 16

6 slices chopped, thickly cut bacon
1 large onion, chopped
2 cloves garlic, chopped
1/4 C tomato paste
2 C chicken broth
2/3 C brown sugar
1/3 C honey
1/4 C sherry vinegar
3 Tbsp Dijon mustard
1 tsp paprika
1 tsp salt, 1/2 tsp freshly ground pepper
4 (15 oz) cans pinto beans, drained

Preheat oven to 350 degrees. Heat large Dutch oven over medium heat. Add bacon and cook until crisp, about 5 minutes. Add onion and garlic; cook until soft, about 6 minutes. Add tomato past, chicken broth, brown sugar, honey, vinegar, mustard, paprika, salt, and pepper; stir to mix. Stir in pinto beans; increase heat to high; bring mixture to boil. Transfer to oven and bake, uncovered, until beans are tender and mixture is thickened, 40 to 45 minutes.

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Pinto Bean Dip

Makes 1 1/2 Cups

1/2 C extra virgin, cold pressed olive oil
6 sprigs fresh rosemary
1 (15 oz) can pinto beans
1 clove garlic, chopped
1 1/4 C fresh parsley leaves
3 Tbsp lemon juice
1/2 tsp salt
1/4 tsp pepper

Bring olive oil and rosemary to a simmer in small pot over low heat for 10 min. discard herb and set rosemary-flavored oil aside. Puree beans, garlic, parsley, lemon juice, salt and pepper in food processor while slowly adding rosemary-flavored oil in a steady stream. Transfer dip to a bowl and chill. Excellent with assorted vegetables and whole-grain crackers.

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