Super Foods for Exercise - Endurance Food - Beans

Endurance Food-Beans

Written By: JANET SIMPSON Dietician and Sports Nutritionist with EverFit Training Studio at Green Oak Village Place Mall - She is co-instructor at EverFit for our 5K the Right Way - Nutrition and Condition Running Clinic starting July 30th, 2014 at 7-8:20pm posted on MARCH 27, 2014 at nourishingathletes.com - EverFit - EverFit Training Studio 

Pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas and green peas.

They contain: low fat protein, fiber, B vitamins, iron, folate, potassium, magnesium, phytonutrients.

Servings: try to eat at least four ½ cup servings.

Benefits: Control blood sugar, weight management, help prevent cancer, heart health

What is YOUR favorite bean?

This time of year, I am longing for green beans; the ones in the summer that  I can pick right off the plant, rinse them off under the hose, and start nibbling on them.  It is not summer here in Michigan, yet, but I did find some beautiful, fresh green beans at Trader Joes yesterday.  I purchased a handful, brought them home and pretended that they were fresh picked from my garden.

Check out EverFit Recipes Here - EverFit Edamame and Black Bean Salad 

Eating Well - Black Bean Quesadillas - 

Need a great recipe for green beans? Try this one:

Quinoa Gazpacho with Green Beans

Serves 8

Ingredients

1 cup quinoa 2 cups water 1 48-oz bottle vegetable juice 1 tablespoon Worchester sauce 2 tablespoons lemon juice 2 tomatoes, finely chopped (seed and peel, if preferred-but not necessary) 1 large cucumber, finely chopped (seed and peel, if preferred-but not necessary) 1 cup green beans, cut in one inch pieces and blanched. 2 green onions, sliced (use the whole onion) 1 tablespoon olive oil (optional)

Directions

1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins. 2. Bring water to a boil. 3. Stir in quinoa, cover and simmer 15 minutes. 4. Chill 5. While quinoa is cooking, mix together all ingredients for the soup 6. Chill 7. Serve cold with the quinoa scooped on top of the gazpacho (I use an ice cream scoop) 8. ENJOY!

Nutrition facts: 141 calories: 24g carbs, 4g protein, 2g fat,(from olive oil)Here is our next super food-beans (all beans are included in this super food).

Written By: JANET SIMPSON Dietician and Sports Nutritionist with EverFit Training Studio at Green Oak Village Place Mall - She is co-instructor at EverFit for our 5K the Right Way - Nutrition and Condition Running Clinic starting July 30th, 2014 at 7-8:20pm posted on MARCH 27, 2014 at nourishingathletes.com - EverFit - EverFit Training Studio