Eat more Beans for

Goodness Sake

Beans are way underrated! They pack a lot of protein and fiber for pennies, and everyone likes them. I buy canned beans to save time, but have used dried beans often to save money. Here are some different ways to serve beans to even the fussiest of eaters! Black Beans & Bacon 1/4 lb. bacon, chopped 1 lg. onion, chopped 2 garlic cloves, chopped 2 (15 oz.) cans black beans, rinsed & drained 1 (15 oz.) can diced tomatoes 1 (4 oz.) can diced green chilies 2 1/2 T. chili powder 2 t. dried oregano 1/4 t. cayenne pepper

Cook the bacon for eight to 10 minutes —until lightly browned. Add the onions and garlic and sauté for five minutes. Add the rest of the ingredients and simmer until

the chili is thick —stirring often (about 15 minutes). Taste and season with salt and pepper if desired. Makes four cups. Chicken & Chickpea Salad 4 1/2 cups water 3 cups couscous 1 cups dried apricots (or currants), chopped 1 cup cooked, diced chicken 1 12/ cups diced roasted red peppers 1 (15 oz.) can chickpeas, rinsed & drained 1 cup kalamata olives, pitted 1 bunch scallions, chopped 1/2 cup fresh cilantro, chopped Dressing: 3/4 cup orange juice 3 T. orange zest 1 T. cumin 1/2 cup olive oil

Boil the water in a large saucepan and then add the couscous and apricots. Cover, remove from the heat and let sit for five minutes. Fluff with a fork and allow to cool. Combine with the remaining ingredients. Make the dressing: place the orange juice and zest, vinegar and cumin in a bowl —whisk in the oil. Taste and add salt and pepper if desired. Pour over the salad and toss to coat.

Potluck Ham & Bean Salad 1/3 cup red wine vinegar 1/3 cup olive oil 2 limes squeezed of juice (4 1/2 T.) 1/2 t. hot pepper sauce 1/4 t. salt 1/4 t. pepper 1 1/2 cups water 1 cup brown rice 1 cup cooked ham, diced 1 (15 oz.) can kidney beans, rinsed & drained 1 (15 oz.) can cannellini beans, rinsed & drained 1 green pepper, chopped 1/2 onion, chopped 1/2 cup celery, chopped 1/2 cup diced tomato 1/4 cup fresh parsley, chopped

Make a dressing by whisking together the first four ingredients —set aside. Combine the water and bring to a boil —stir. When boiling, cover and cook 30 to 40 minutes or until rice is tender. Add the ham and cool slightly. Toss all of the ingredients together in a serving bowl and coat with the dressing (you won't use it all). Serves six.

Barley Beans 3 1/2 cups canned chicken broth (or water) 1 1/2 cups pearl barley 2 (15 oz.) cans cannellini beans, rinsed & 6 oz. feta cheese 3 T. fresh mint, chopped fine 10-12 black olives 1 1/2 T. olive oil Salt & pepper to taste

Bring to a boil —add the barley and return to a boil. Cover, reduce the heat and simmer until tender —about 30 minutes. Add the beans and heat through. Toss with all the remaining ingredients. Taste before adding salt and pepper. Serves four.

American Bean Bread 1 (15 oz.) can pinto beans with liquid 1 1/2 cups cornmeal 2 eggs, beaten 3/4 cup buttermilk 1/4 t. salt 1 t. baking soda

Press the beans gently in a sieve. Add this to the remaining ingredients and beat just until it becomes a smooth batter. Grease a loaf pan and place the dough in the pan. Bake for 45 to 50 minutes at 375 degrees. The bread is done when the top turns brown and the bread pulls away from the sides of the pan. Cool on a rack out of the pan.

"Happy 50th Birthday tomorrow, KC!"