The healthy benefits of beans and legumes

One of the most common misconceptions of going vegetarian is the challenge of protein. While a more traditional diet of meat and potatoes (the kind most of us grew up on) is where we first learned defined protein. We have always been veggie forward at Rasberrys, hiding them in unsuspected dishes and presenting in a way that is both delicious and filing. If you are a vegetarian, a lacto-ovo-vegetarian or a flexitarian, the one thing in common is: we can all benefit by eating more beans.

Most Nutritious Beans List

1. Chickpeas are a great source of fiber and folate, and they’re also low in calories. They can help reduce blood sugar, decrease blood cholesterol and improve gut health.

2. Lentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.

3. Peas are a great source of fiber and protein, which may help reduce blood sugar and insulin resistance. Pea fiber and protein support a healthy gut, as well.

4. Kidney Beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.

5. Black Beans are effective at reducing the rise in blood sugar after a meal compared to other high-carb foods, such as rice and bread.

6. Soybeans and the antioxidants they contain may help reduce the risk of certain cancers, decrease risk factors for heart disease and reduce menopausal bone density loss.

7. Pinto beans may help reduce blood cholesterol, blood sugar and maintain gut health. They can be eaten either whole or mashed.

8. Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome. They also contain several important nutrients.

9. Peanuts are actually a legume. They contain lots of healthy monounsaturated fats and may be beneficial for heart health.

Beans and legumes are some of the most underrated foods on the planet. They are an environmentally friendly protein option. Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal.

Carrot Cake Oatmeal Pancakes

1 1/2 cups old-fashioned oats

1 cup milk (dairy or non-dairy)

1 egg, beaten

1/2 tsp baking powder

1/2 tsp cinnamon

1/4 tsp ginger

1/4 tsp nutmeg

1/4 tsp salt

1 tsp vanilla

Butter or oil for the griddle

1/2 cup grated carrots ***make it Rasberrys-like by subbing sweet potato, parsnip or strained apple***

Maple syrup, butter, extra carrots and chopped nuts for topping (optional)

Grind oats in a blender for a few seconds, until they have a flour-like texture. Combine the oats, milk and egg; let sit for 10 minutes. Stir in baking powder, spices and vanilla.

Heat a griddle or skillet over medium. Spray with oil or melt a pat of butter. For each pancake, drop and spread a scant 1/4 cup of batter into a 4-inch round. Sprinkle evenly with about 1 1/2 Tbsp grated carrots.

Cook pancakes, three at a time, until small bubbles form and pop on the top. Flip, and cook 1 to 2 minutes more until golden on the other side. Serve warm with desired toppings. Makes 2 servings.

Source: April 2021 Costco Connection, recipe by Marisa Moore.

Food Trends 2021

Whole Foods Trends Council predicts these top products, flavors and ingredients to top the charts in 2021. Take a look at this list of the next big things you will be seeing this year.

1. Well-Being Is Served

The lines are blurring between the supplement and grocery aisles, and that trend will accelerate in 2021. That means superfoods, probiotics, broths and sauerkrauts. Suppliers are incorporating functional ingredients like vitamin C, mushrooms and adaptogens to foster a calm headspace and support the immune system. For obvious reasons, people want this pronto.

2. Epic Breakfast Every Day

With more people working from home, the most important meal is getting the attention it deserves, not just on weekends, but every day. There’s a whole new lineup of innovative products tailored to people paying more attention to what they eat in the morning. Think pancakes on weekdays, sous vide egg bites and even “eggs” made from mung beans.

3. Basics on Fire

With more time in the kitchen, home chefs are looking for hot, new takes on pantry staples. Pasta, sauces, spices — the basics will never be boring again. Get ready for reimagined classics like hearts of palm pasta, applewood-smoked salt and “meaty” vegan soup.

4. Coffee Beyond the Mug

The love affair between humans and coffee burns way beyond a brewed pot of joe. That’s right, java is giving a jolt to all kinds of food. You can now get your coffee fix in the form of coffee-flavored bars and granolas, smoothie boosters and booze, even coffee yogurt for those looking to crank up that breakfast parfait.

5. Baby Food, All Grown Up

Thanks to some inspired culinary innovation, parents have never had a wider or richer range of ingredients to choose from. We’re talking portable, on-the-go squeeze pouches full of rhubarb, rosemary, purple carrots and omega-3-rich flaxseeds. Little eaters, big flavors.

6. Upcycled Foods

Peels and stems have come a long way from the compost bin. We’re seeing a huge rise in packaged products that use neglected and underused parts of an ingredient as a path to reducing food waste. Upcycled foods, made from ingredients that would have otherwise been food waste, help to maximize the energy used to produce, transport and prepare that ingredient. Dig in, do good.

7. Oil Change

Slide over, olive oil. There’s a different crop of oils coming for that place in the skillet or salad dressing. At-home chefs are branching out with oils that each add their own unique flavor and properties. Walnut and pumpkin seed oils lend a delicious nutty flavor, while sunflower seed oil is hitting the shelves in a bunch of new products and is versatile enough to use at high temps or in salad dressing.

8. Boozed-Up Booch

We tipped you off about hard seltzer bursting on the scene in 2018, and now alcoholic kombucha is making a strong flex on the beverage aisle. Hard kombucha checks all the boxes: It’s gluten-free, it’s super bubbly and can be filled with live probiotic cultures. Cheers to that!

9. The Mighty Chickpea

You can chickpea anything. Yep, the time has come to think beyond hummus and falafel, and even chickpea pasta. Rich in fiber and plant-based protein, chickpeas are the new cauliflower — popping up in products like chickpea tofu, chickpea flour and even chickpea cereal. That’s garbanzo-bonkers.

10. Fruit and Veggie Jerky

Jerky isn’t just for meat lovers anymore. Now all kinds of produce from mushrooms to jackfruit are being served jerky-style, providing a new, shelf-stable way to enjoy fruits and veggies. ​The produce is dried at the peak freshness to preserve nutrients and yumminess. If that’s not enough, suppliers are literally spicing things up with finishes of chili, salt, ginger and cacao drizzle.