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Living Well in Yalobusha County

Beans Are A Superior Choice To Ground Beef

The Coffeeville High School Walk a Weigh class will meet on Monday, January 30 at 3:45 p.m. in the high school auditorium.  The Coffeeville First Baptist Church Walk a Weigh class will meet on Tuesday, January 31, at 5 p.m. at the First Baptist Church Life Center in Coffeeville

Crochet MHV Club will meet at the Extension office on Thursday, February 2, at 10 a.m.. Membership dues are $6 per person and are being collected for 2017.  

The Sewing for Service group will meet on Monday, February 6 at 10 a.m. at the Extension Office. They will be working on pillowcase dresses for Operation Christmas Child.  If you can sew and like to help others, this is the perfect group for you! 

Our Healthy You Exercise Classes are free and meet every Monday, Wednesday, and Friday from 9 to 9:45 a.m.  Make sure that you wear cool, comfortable clothes, good walking shoes and bring some water to drink.

Beans Instead of Meat

The research is clear: beans are a superior choice to ground beef when it comes to fiber and saturated fat. Beans have almost half the calories, roughly 20 fewer grams of fat, and six grams more fiber than the same serving of ground beef.

Now let’s talk price. Ground beef usually costs between $5.69 to $6.79 a pound, while canned pinto beans cost roughly $1.12 per pound and a pound of dried beans will run about $2.19 (and yield six cups of cooked beans). So the pocketbook savings is about six times for beans versus beef.

Small changes are usually easier to incorporate into a cooking routine than large, sweeping ones. That’s where this kitchen hack comes in. Some favorite bean dishes — where you can easily get away with replacing all or some of the meat with pinto beans or black beans — include chili and spaghetti sauce. You can also serve bean soups, burritos, and quesadillas because everyone loves them. You can sneak lentils into rice quite often, too. To implement this kitchen hack, the first and most obvious step is to make sure that you actually have beans in your kitchen. Here is a beginner’s list of the four legumes that we would recommend…

• Pinto beans are some of the most palatable and versatile options in the store. You can grind them up to make refried beans or bean dip, they can be used in place of part of the ground beef for almost all recipes, and canned ones can be instantly opened, drained, rinsed, and added to any dish. Dried pinto beans cook very quickly and can be made into ranch-style beans.

• Black beans look very attractive. You can add them to salsa, soups, chili, burritos, and quesadillas. They can make a wonderful soup or side dish. Canned ones always get used up fast but the dried ones are worth the effort for soups and Cuban style black bean dishes.

• Lentils cook very fast and do not need soaking ahead of time. They make a perfect addition to salads or a fun side dish. Green and brown lentils hold their shape well, while black French lentils are the most delicious. Red lentils puree really well into soups too.

• White beans are wonderful when added to soups. Why not serve a vegetarian soup for dinner? Or add white beans in place of chicken in a pasta dish?

The key to success is to replace at least half of the meat with the appropriate bean. By using beans in place of some or all of the ground meat in your favorite recipes you will be able to incorporate them easily.

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