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Beans are one of the longest cultivated crops in the world. It has been eaten for thousands of years in all continents, and it's possible to find local dishes with beans anywhere, from the Southern United States Cajun food to the Nigerian moinmoin and akara. The appeal for beans is understandable: they are varied, delicious, healthy and there are many ways to cook them. Savory, sweet, as an entree, as a staple, as a main dish and even as a dessert, they are great allies in the kitchen. Legumes are excellent sources of protein and fiber, and they're food suitable for vegans, vegetarians and omnivores too. The reason why the USDA Center for Nutrition Policy and Promotion recommends eating three cups of beans per week is because they are a great source of protein without having fats or cholesterol. Animal sources of proteins can have their collaterals, but beans have a lot of good things to offer with very little setbacks. Thanks to their healthy fats and high fiber content, beans help prevent coronary heart disease. One cup of cooked beans has between nine and 13 grams of fiber, which can reduce cholesterol and keep your arteries in tiptop shape. According to a report in the Archives of Internal Medicine, people who eat beans frequently have 22% less chance to suffer from heart disease. In this book you'll find: -Black Bean Huevos Rancheros -Veggie Bean Brunch Casserole -Black Bean and Salsa Soup -Beef and Bean Chimichangas -Butter Bean Custard Pie -Avocado and Black Bean Dip -Garbanzo Bean Chocolate Cake -How to prevent the gassy side-effects of beans -And Much, Much More..."
