Beans are one of the most popular& versatile meals, loved by many while some others just eat it for the high nutrient it carries. Beans are highly proteinous in nature, and it also contains fiber, vitamins, antioxidants, and minerals, all of which are important to keep the body’s health in the optimum and perfect state. Beans come in various forms Canned, dry or frozen, they are affordable to buy, prepare and store. If you like, you can even buy them in flour form. There are beans seedlings while we also have the powdered (flour form) one which is gotten after grinding the raw seedlings. Many at times people get tired of eating the usually beans porridge and want something different, that also taste different and also very nutritious, note that you can incorporate them into your diet in numerous ways, including the main dish, side dish, snack or even appetizer. You can get as creative as you like and add all the essential nutrients without compromising the taste. Below are the various health benefits of the consumption of beans seedling or its powdered form and also the meals you can make out of powdered beans.
Health Benefits of Beans/ Beans Powder
1. Rich in Fiber
Fiber helps your body feel full, so you don’t have to eat as much during the day. It is one of the most important nutrients in a person’s diet, and this is what keeps your digestive system operating properly and is also great for heart health as well. Bean varieties, such as kidney, pinto and black are just a few examples of beans that are rich in fiber. Besides keeping you feeling full longer, the high-fiber content in beans also helps absorb cholesterol in your digestive tract before your body can absorb it. This means the more beans you eat, the lower your cholesterol levels get.
2. Regulates Blood Sugar Level
Those in danger of developing diabetes or are already diabetic should know that beans have a low glycemic index. This means that they would not cause blood sugar levels to spike the way refined grain products can. Since the nutrients present in beans are released into the body slowly, they prevent us from feeling hungry over a longer period than many other foods, while providing energy to keep us going.
3. Improves the Health of the Heart
Beans contain fiber for a constant supply of energy. They are also rich in water-soluble vitamins, especially thiamine, riboflavin, niacin, and folacin. Folate is vital for lowering homocysteine concentrations, and without enough folate in your diet, your homocysteine level increases and can damage your heart and your blood vessels. Besides, folate beans also contain a good amount of potassium, calcium, and magnesium, all of which are healthy electrolytes and minerals, which when combined, can help minimize the risk of heart disease and high blood pressure.
4. Reduces Iron Deficiency
Iron deficiency is one of the most common deficiencies in people and the leading cause of anemia. Beans are rich in iron.
5. Helps Prevent Cancer
Beans are packed with antioxidants, which protect the body against free radicals that could harm your cells and result in cancer. A study published in The Journal of Cancer Research found that women who ate 4 or more servings of beans a week had a lower occurrence of colorectal polyps, a precursor found in both rectal and colon cancers.
6. Boosts Enzymes
Beans contain copper, which is a key mineral when it comes to optimizing the function of several enzymes, which in turn helps make skin pigment and connective tissues.
7. Contains Protein
Around half a cup of beans packs 7 g of protein, the same amount as in one ounce of chicken, fish or meat. Vegans and people who consume red and white meat can easily count on beans as an excellent substitute.
8. Prevents Birth Defects
Folate is a mineral that is a must-have for pregnant women or ones who are considering having children. That’s because eating beans can help the baby grow strong in the womb.
9. Low in Fat
Most beans are around 2% to 3% fat and contain zero cholesterol unless they are processed or prepared with other fatty ingredients like lard. To avoid buying fatty beans, it is best to thoroughly read the labels prior to buying the product.
10. Improves Eye Health
In terms of eye health benefits, so many beans consist of zinc, vitamin A, and bioflavonoids. Zinc is a vision supporting nutrient that benefits the health of our eyes. Its main role is to convert beta-carotene into vitamin A in a form that is usable by visual system and the body.
11. Controls Your PMS
In a clinical study, women who ate high quantities of beans experienced fewer mood swings and cramps than those consuming the lowest amounts. Flat, yard-long, and yellow-green beans are all amazing sources of manganese.
12. Takes Care of Your Joints
Beans are rich in vitamin K, low levels of which are linked with a higher rate of osteoarthritis in your knees and hands.
13. Reduces Depression
Meeting daily folate needs helps cope with depression better. An adequate consumption of folate can prevent a boost in homocysteine production in your body. Too much of this hormone can decrease your blood flow and other key nutrients from traveling to the brain, which in turn can disrupt the production of dopamine, norepinephrine, and serotonin, which regulate sleep, appetite, and mood.
Meals Prepared with Beans Powder( Flour form)
Preparation of Akara
Ingredients
1. Beans powder
2. Onions
3. Warm Water
4. Pepper
5. Salt
6. Groundnut oil
How to Prepare
1. Dice some onions and add to the beans powder
2. Add some pepper
3. Add some salt to taste
4. Add some warm water and stir continuously until the mixture becomes smooth and free of lumps
5. Heat some oil and fry the mixture till it becomes golden brown, then your akara is ready.
N. B
1. Do not make the mixture to be too thick and too watery, before frying. The thickness should be moderate.
Preparation of Moimoi
Ingredients
1. Beans powder
2. Pepper
3. Salt and seasoning to taste
4. Groundnut oil
5. Onions
6. Fish/meat/eggs, depending on your choice and health conditions.
7. Warm water from meat or fish stock
8. Ginger ( optional )
9. Crayfish ( optional )
10. Leaf, Nylon, to wrap or use can use small plates with covers.
How to Prepare
1. Wash the leaves and allow to drain
2. Cut the meat or fish or eggs into small pieces and put in a separate plate
3. Dice some onions and add to the beans powder
4. Add some pepper
5. Add salt and seasoning to taste
6. Mix together with a spatula
7. Add the warm water or stock (Omi Eran) and stir
8. Add the groundnut oil and stir the mixture till it becomes smooth and the mixture is between thick and watery.
9. Put a pot of water on a cooking stove and allow it to get heated.
10. Now you can start wrapping your moi moi, put fish/meat/ egg in each wrap and make sure it is well wrapped.
11. Put each wrap of moi moi in the already boiling pot immediately you wrap it
12. Cover the pot after you drop the last wrap and allow it to steam for some minutes like about 15minutes or above depending on the quantity you are cooking.
N.B
1. Moi-moi is to be cooked on low heat to avoid it getting burnt before being cooked.
2. If you are using stock water, make sure it is warm, because warm water awakens the beans powder
Preparation of Gbegiri
Ingredients
1. Beans powder
2. Pepper
3. Palm oil
4. Stock water
5. Meat/ Fish/Ponmo
6. Salt and seasoning to taste
7. Water
How to Prepare
1. Add the pepper in the beans powder and mix
2. Add the stock water or ordinary water in case you do not have Stock
3. Stir continuously till it is free of lumps and make sure the mixture is not thick at all, it will become thick when been cooked
4. Pour the mixture in a cooking pot
5. Cover the pot and allow the content to boil for about 5-7mins
6. Add palm oil
7. Add salt and seasoning to taste
8. Put the meat/fish/ponmo e.t.c.
9. Cover the pot and let the content boil for about 10 minutes
10. Gbegiri is ready, serve with any swallow food of your choice.
