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Beans - they are good for your heart!

Have you ever heard the rhyme "beans beans they're good for your heart; the more you eat the more you f*&t: the more you f*&t the better you feel; let's have beans at every meal!"?

Guess what? It is true. Well, they are good for your digestive track too! If you don't want colon polyps, beans should be your friends.

Worried about the gas? Try these things:
  • Rinse canned beans before cooking or eating them.
  • Pour off the soaking water for dry beans and use fresh for cooking.
  • Increase bean consumption gradually.
  • Offset the added fiber with plenty of fluids and exercise.

Here's an easy (5 pt per serving or core) bean dish to whip up!

Bolognese a la Beans (tomato braised beans)

1 14-ounce can white beans, rinsed, divided
4 teaspoons olive oil
1 small onion, chopped
1/2 cup chopped, carrot
1/4 cup chopped celery
1/2 teaspoon salt
4 cloves garlic, chopped
2 Tablespoons white wine
1 14-ounce can diced tomatoes
1/4 cup chopped fresh parsley, divided
8 ounces whole-wheat pasta

1/4 cup freshly grated Parmesan cheese


1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.

2. Heat oil in a saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 2 minutes. Add tomatoes (with juices), 2 tablespoons parsley and the mashed beans. Bring to a simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.

3. Meanwhile, cook pasta in the boiling water until tender. Drain.

4. Divide the pasta among 4 bowls. Top with the sauce, sprinkle with Parmesan and the remaining parsley.

Note: To add additional flavor you can add a Tablespoon of Italian spice. This may also be served over polenta instead of pasta.

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