Pinto Beans and Your Health

by Cache, Cache Pinto Beans and Your Health

We all know that the pinto bean is a wonderful source of fiber and protein, but fewer people know that it is a great source of B vitamins which are vital for new tissue growth and repair. Vitamin B also helps us maintain an “upbeat attitude” and helps us deal with stress. The pinto bean contains calcium and is also full of many other micro-nutrients which are also important for overall health.

You can see why this makes the pinto bean a wonderful, (and as M.D Creekmore has pointed out, very affordable) addition to your food storage. Cooking with beans is not something that a lot of us grew up with though, leaving many at a loss as to what to do with them. I know that at first my only recipe was chili. And while chili is very good, it can’t be served to your family everyday, unless you want open revolt or everyone finding an excuse to be elsewhere at supper. But maybe that was just my family.

Anyway, I began looking for alternatives and have been very pleased with the “discoveries” I have made. I found that it is very easy to use pinto beans in day-to-day baking.

Muffins are especially easy to adapt, simply replace half the oil or margarine a recipe calls for with one cup well mashed pinto beans, and trust me, no one will know. The muffins will be wonderfully moist, yet not too crumbly, and your family will be getting the benefits of pinto beans while enjoying a snack. Muffins made with whole wheat flour and pinto beans also make a great breakfast, the fiber and protein fill you up and give you lasting energy. Basic Pinto Bean Muffins, 2 cups whole wheat flour, 2 tsp baking powder, 2 tsp brown sugar, 1 tsp salt, 1 cup mashed pinto beans, 2 eggs, 1 cup milk, 1/4 cup vegetable oil, Mix flour, baking powder, salt, and sugar in a bowl. Set aside. Blend eggs, oil, milk and mashed pinto beans well, using a wire whisk. Add the wet ingredients to the dry all at once, stirring only until the ingredients are moistened, batter will be lumpy. Fill muffin tins 1/2 full and bake at 400 F for 20 to 25 minutes. Makes 12.

You can see the basic pinto bean muffins recipe is almost identical to a regular muffin recipe. For additional flavour, just add your favorite spices, or omit the sugar and add sharp cheese and diced onion for a savory muffin. You can see how easy it is to add pinto beans (omitting 1/2 the oil) to your favorite recipe.

Pinto Beans can also be added to cookie recipes using the same formula, but just be aware that the cookies will be cake-like, and not “crispy chewy”. In the hard times to come, making “every bite count” will be vitally important. Pinto Beans should be an important part of your storage, and by incorporating them in your day- to -day diet now you will be comfortable using them in creative ways to provide some variety when we have only (or mainly) our food storage items to feed our families.