Rae Udy

RECIPES: Boston Baked Beans, Refried Beans, Bean Burritos

By Rae Udy

According to the United States Department of Health and Human Services, about one-third of all cancer deaths may be related to what we eat. Making simple changes can improve your health and lower risk of disease.
Americans average about 11 grams of fiber daily, but the National Cancer Institute recommends the amount of fiber be increased to 20 and 30 grams daily. Fiber rich foods, not fiber supplements, should be the source of fiber chosen unless your doctor advises you otherwise.
The frequent use of legumes or beans is an inexpensive way to obtain dietary fiber and high-quality protein without added fat. One cup of beans contain almost 12 grams of fiber, 15 grams protein and no cholesterol. Beans are also a great source of vitamin E (.31 mg), phosphorus (205.27 mg), iron (5.26) mg and potassium (884.13 mg).
Traditional Boston Baked Beans are high in protein and low in fat. If short on time, simmer all day in a crock pot on low setting.
In Mexico, refried beans are usually served at every meal. This recipe remains cholesterol-free by using peanut oil for frying instead of lard. Use these beans as filling for burritos, enchiladas, tacos or spread on crisp whole grain corn chips for nachos.

BOSTON BAKED BEANS
2 cups navy beans
2 quarts water, for soaking
6 cups water
1 cup tomato sauce
¼ (one-quarter) cup molasses
1 Tablespoon mustard
1 Tablespoon chopped onion
¼ (one-quarter) teaspoon salt
1/8 teaspoon ground black pepper
Sort, clean and wash beans. Cover with two quarts cold water and soak beans overnight. Discard water and rinse with cold water. To soaked beans add six cups water, tomato sauce, molasses, mustard, onion and spices. Pour into a lightly oiled two-quart covered casserole. Bake eight hours in a 275 degree over or cook in crock pot on low setting for ten hours. Serves six.

REFRIED BEANS
1 pound pinto beans
2 quarts cold water, for soaking
6 cups water
¼ (one-quarter) cup chopped onion
2 Tablespoons peanut oil
Clean and sort beans and wash well. Soak overnight in two quarts water. Drain water and rinse beans. Cover with six cups fresh water and bring water to boil. Lower heat and simmer two hours or until beans are tender. Remove from heat. In a large iron or heavy skillet, cook onion in oil until tender. With a slotted spoon, add beans to hot oil about one cup at a time. Mash beans with a potato masher until smooth. Continue adding beans until all are mashed. Add cooking liquid for desired texture. Yields five cups.

BEAN BURRITOS
12 ten inch whole wheat tortillas
3 cups Refried Beans
1 cup shredded low-fat Monterey Jack cheese or soy cheese
½ (one-half) cup mild hot sauce
2 cups shredded lettuce
2 tomatoes, chopped coarse
½ (one-half) cup sliced black olives
Place one tortilla on microwave safe plate. Spread with about one-quarter cup beans down the center of tortilla. Sprinkle with about two tablespoons cheese. Drizzle with a teaspoon of hot sauce. Microwave uncovered for one minute or until cheese melts. Remove from microwave and top with some lettuce, tomatoes and black olives. Fold lower half of tortilla over to cover filling then fold in both sides in envelope fashion. Continue cooking until all burritos are made. Serve hot. Yields twelve burritos.

Sources:
www.hoptechno.com/book12.htm
www.hoptechno.com/nightcrew/sante7000/Sante7000_Detail2.cfm?ID_41101020