Beans add fibre without fat

By Sarah Blackwell

Beans are an excellent source of fibre and can lower cholesterol levels.  If you suffer from high cholesterol and want to lower it through diet, adding beans to your weekly menu will help lower your numbers.  Beans add fibre to your diet making you feel full without the added fat.

Beans can also help people with diabetes manage their blood sugar because they contain complex carbohydrates which are digested more slowly.  The glucose will enter your blood at a slower rate helping to keep you feeling healthy and vibrant.

There are many types of beans you can use in cooking, but be sure when using canned beans to drain and rinse the soaking water that it is packaged in as it will help your digestion.

Beans are high in protein and low in fat, thereby making them an ideal food for people with health issues like heart disease, diabetes, cholesterol issues and high blood pressure.

BEAN QUINOA PATTICAKES

(makes 8 medium sized burgers)

1 cup of cooked quinoa

1 can of white kidney beans (19 oz) drained and rinsed

1 small white onion chopped

1 cup chopped mushrooms (white button mushrooms or Portobello)

1 tsp cayenne pepper (optional)

3 small cloves of garlic

Chopped parsley

Chopped kale

Fresh herbs like thyme or basil

1 tbsp extra virgin olive oil

Chia Gel (egg replacement)

Directions:

1. Cook quinoa as directed and set aside to cool;

2. Make chia gel by using 1 tbsp chia seeds and 3 tbsp water – set aside stirring once;

3. In a food processor mix mushrooms, onion, garlic, parsley, kale and spices; pulse until chopped finely;

4. Add the beans and pulse again until chopped;

5. Add the quinoa and Chia Gel and extra virgin olive oil; pulse until mixture sticky

6. Pour the mixture into a bowl;

7. Mixture should be quite sticky. Heat a frying pan on medium high;

8. Add 2 tbsp extra virgin olive oil to the pan while heating up;

9. Form mixture into balls and place in frying pan. Flatten with spatula while cooking and form into “patties”;

10. Flip when crisp on one side and serve when both sides are brown;

11. Serve with kale salad and fresh tomatoes and celery.