IMPROVE THE WAY YOU COOK
Lately, an increase in the average Greek families’ legumes consumption has been noticed. Food options, such as the traditional Greek bean (fasolada) soup, may be economical, but they are also extremely rich in nutrients. In an era where the recommended consumption of red meat is once every 15 days, legumes and especially beans, are a worthy replacement, as they contain significant amounts of plant proteins. Beans also provide important quantities of insoluble and soluble fiber, which help to reduce cholesterol levels in the blood, as well as, facilitate the proper functioning of the gastrointestinal system.
But the good news about beans does not stop here! Beans also have significant amounts of B1 vitamin, known as Thiamin, which plays an important role in the betterment of our mental function. According to the rules of the Mediterranean diet, beans should be consumed once a week. For those who cook, it is advised that baking soda is not added when soaking them because that destroys the B1 vitamin. It would also be good not to throw out the water in which the beans were soaked, but instead, to cook the beans in that same water, since it contains a significant amount of water-soluble components. Also, by avoiding to peel the beans we also gain a number of beneficial ingredients found in the skin. Finally, as with all foods, it is recommended that olive oil be added at the end of the cooking process, or even after the beans are boiled.
If at times when beans are on the menu at dinner, you face difficulties with our younger friends, you can see how you can help your child eat legumes, as well as, other necessary foods, such as fruit, vegetables and fish.