Beans (and other legumes)
SUPERPOWERS Building muscle, burning fat
SECRET WEAPONS Fiber, protein, iron, folate
FIGHTS AGAINST Obesity, heart disease, colon cancer, high blood pressure
SIDEKICKS Lentils, peas, chickpeas, bean dips, hummus, edamame
How to Use Them
Always rinse canned beans--rinsing washes away the high-sodium solution they've been soaking in.
Add a handful to a salad to boost its protein.
Toss a (drained) can's worth with a little olive oil, salt, pepper, and your favorite spices (try paprika and cilantro), then toast them in the oven on high heat for 20 minutes as an all-purpose snack.
The Benefits
Builds muscle
Helps promote weight loss
Fights cancer
Lowers blood pressure
Fights heart disease
3-bean Chili
What you'll need
1 Tbsp olive oil; 1 small onion, diced; 1 lb lean ground turkey breast; 1 can diced tomatoes with jalapeños; 1 10.5-ounce can each chickpeas, black beans, and kidney beans, drained; 1 can low-sodium chicken broth; 1/4 tsp each salt and cumin; 1/8 tsp each cinnamon and cayenne
How to make it
In a large pot, heat the oil on medium-low. Add the onion and sautee until soft (about 3 to 5 minutes). Add the turkey and brown it (about 5 minutes). Add the remaining ingredients. Stir and bring to a boil, then reduce the heat and simmer for 20 minutes. Makes 6 servings Per 1-cup serving 292 calories, 30 grams (g) protein, 32 g carbohydrates, 5 g fat (0 g saturated), 11 g fiber, 787 milligrams sodium
Remember: Eat These Words
A-B-S D-I-E-T P-O-W-E-R
ALMONDS (and other nuts)
BEANS (and other legumes)
SPINACH (and other green vegetables)
DAIRY
INSTANT OATMEAL
EGGS
TURKEY (and other lean meats)
PEANUT BUTTER
OLIVE OIL
WHOLE GRAINS (breads and cereals)
EXTRA-PROTEIN POWDER (whey)
RASPBERRIES (and other berries)
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