{"id":3614,"date":"2011-12-21T07:00:25","date_gmt":"2011-12-21T13:00:25","guid":{"rendered":"http:\/\/nutritionknowhow.org\/wordpress\/?p=3614"},"modified":"2013-08-07T21:18:40","modified_gmt":"2013-08-07T21:18:40","slug":"dried-beans-my-secret-weapon","status":"publish","type":"post","link":"https:\/\/nutritionknowhow.org\/blog\/e\/dried-beans-my-secret-weapon\/","title":{"rendered":"Dried Beans&#8211;My Secret Weapon!"},"content":{"rendered":"<p>Dried beans, peas and lentils sometimes get a bad rap.\u00a0 People do not eat them often enough to reap their benefits, and many complain about the gastrointestinal issues of consuming them infrequently.\u00a0 I think they rock!\u00a0 Fiber, vitamins and minerals, protein, and so much more!\u00a0 They are easy to cook with and inexpensive.\u00a0 They are versatile, and can be used in sweet and savory dishes.\u00a0 I have one favorite recipe for using beans from the US Dry Bean Board that I use a lot.\u00a0 My family thinks they are getting spice muffins&#8211;and I don&#8217;t feel the need to tell them any different!<\/p>\n<h3><span style=\"font-size: 14.666666984558105px;\">Raisin Bean Muffins<\/span><\/h3>\n<p>Recipe courtesy of the Idaho Bean Commission, Boise, ID, www.state.id.us\/bean\/<\/p>\n<p>Makes 12 servings (Serving: 1 muffin) of high fiber, low cholesterol bean muffins that are moist, flavorful and packed with protein.<\/p>\n<p><span style=\"font-size: 14.666666984558105px;\">Nutrition Information: Calories: 218, Total Fat: 8 g, Sodium: 415 mg, Total Carbs: 33 g, Fiber: 2 g, Protein: 4 g.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 14.666666984558105px;\">INGREDIENTS<\/span><\/p>\n<ul>\n<li><span style=\"font-size: 14.666666984558105px;\">1\/2 15-ounce can or 1 cup cooked dry-packaged pinto beans<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">3\/4 cup milk<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">2 egg whites<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">1\/4 cup vegetable oil<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">1\/2 cup brown sugar, packed<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">1-1\/2 cups all-purpose flour (or 3\/4 cup each whole wheat flour and all-purpose flour)<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">2 teaspoons baking powder<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">1\/2 teaspoon baking soda<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">1\/2 teaspoon salt<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">1\/2 teaspoon cinnamon<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">1\/4 teaspoon nutmeg<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">1\/4 teaspoon cloves<\/span><\/li>\n<li><span style=\"font-size: 14.666666984558105px;\">1\/2 cup raisins<\/span><\/li>\n<\/ul>\n<p>PREPARATION<\/p>\n<p>Preheat oven at 400 degrees.\u00a0 In a blender or food processor puree beans with milk until smooth; transfer to bowl.\u00a0 Beat in egg whites, oil, and brown sugar.\u00a0 In a separate bowl combine flour, baking powder, baking soda, salt, cinnamon, nutmeg, cloves, and raisins.\u00a0 Fold into beans and eggs mixtures, mixing just until dry ingredients are moistened.\u00a0 Spoon into greased or paper\u00a0lined muffin cups.\u00a0 Bake for 15 to 18 minutes or until golden brown.<\/p>\n<p>I made these for a family reunion once&#8212; and everyone loved them.\u00a0 Give them a try!\u00a0 Also, check out more terrific blogs about dried beans, peas and lentils from other great nutritionists who write for the Recipe Redux.<\/p>\n<p><!-- start InLinkz script --><br \/>\n<a href=\"http:\/\/www.inlinkz.com\/wpview.php?id=105138\"><img decoding=\"async\" style=\"border: 0px;\" alt=\"\" src=\"http:\/\/www.inlinkz.com\/wpImg.php?id=105138\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dried beans, peas and lentils sometimes get a bad rap.\u00a0 People do not eat them often enough to reap their benefits, and many complain about the gastrointestinal issues of consuming them infrequently.\u00a0 I think they rock!\u00a0 Fiber, vitamins and minerals, protein, and so much more!\u00a0 They are easy to cook with and inexpensive.\u00a0 They are versatile, and can be used&nbsp;<a href=\"https:\/\/nutritionknowhow.org\/blog\/e\/dried-beans-my-secret-weapon\/\" class=\"read-more\">Continue Reading<\/a><\/p>\n","protected":false},"author":2,"featured_media":7965,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,780,551],"tags":[128,49,59,586,76,60,145,212,51,129,193,67,572,123,52,61,91,159,160],"class_list":["post-3614","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-e","category-nutrition-2","category-h","tag-beans","tag-children","tag-cooking","tag-cup-cakes","tag-family","tag-family-meals","tag-healthy-eating","tag-healthy-meals","tag-kids","tag-legumes","tag-meal-planning","tag-meatless-meals","tag-muffins","tag-nutrition","tag-obesity","tag-overweight","tag-picky-eaters","tag-recipes","tag-saving-money","cat-42-id","cat-780-id","cat-551-id"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2011\/12\/Bean-cupcake1.jpg","_links":{"self":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/3614"}],"collection":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/comments?post=3614"}],"version-history":[{"count":4,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/3614\/revisions"}],"predecessor-version":[{"id":7637,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/3614\/revisions\/7637"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media\/7965"}],"wp:attachment":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media?parent=3614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/categories?post=3614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/tags?post=3614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}