The Huron Expositor, 1994-08-17, Page 45Bean Festival, August 17, 1994 - Page 29A
29th Bean Festival Souvenir Edition
Baked beans: lunchtime rescuer
Tired of the same old sand-
wich? Looking for a quick
lunch perk -up that will
make mouths water, take no
time to prepare, cost little
and be nutritious all at the
same time?
Rediscovering baked beads
is a great way to get rid of
lunchtime boredom. This
original comfort food adds.
not only zip to everyday
menu items, but also more
than half the recommended
daily intake of dietary fibre.
Many typical luncheon
items can be given new life
and added nutrition by
including an old favorite like
canned baked beans. Here
are just a few ideas.
Lunchtime Fibre Boosters
Quick Tacos: Substitute
canned 'bakes beans for
refried beans in your favorite
Mexican dishes for conve-
nience and flavor. Heat one
can of baked beans with chili
powder and hot pepper
sauce. Spoon onto warmed
taco shells or tortillas. Top
with shredded lettuce,
chopped tomatoes and grat-
ed Cheddar cheese. If using
tortillas, roll or fold dough
over fillings.
Beany Dogs: Heat one can
of beans with mustard and
relish; spoon onto hot dogs
for a hearty and delicious
topping.
Submarine Beans: Try this
when an ordinary submarine
becomes too humdrum. Split
and toast a submarine roll.
Layer with your choice of
sliced meat. Top with heated
canned baked beans, grated
cheese and shredded lettuce.
Souper Beans: For easy
minestrone, add one can of
baked beans to beef broth.
Add diced vegetables, dried
oregano and thyme leaves
and cubed ham. Bring to a
boil and stir in 1/2 cup of
uncooked macaroni noodles.
Simmer uncovered for 20
minutes, stirring occasional-
ly.
Beany Pita Pizzas: Spread
pita bread rounds with
canned baked beans in toma-
to sauce. Top with shredded
mozzarella cheese, sliced
pepperoni and oregano.
Bake at 400°F (200°C) for 10
to 12 minutes.
Remember every cup of
baked beans contributes
about 19 grams of dietary
fibre to your diet --over half
the daily intake recommend-
ed by health professionals.
Tomato -Bean Soup With
Cheddar
1 (19 oz) can stewed toma-
toes, chopped
1 (14 oz) can beans in tomato
sauce
1 cup water
2 green onions, sliced
1/2 tsp. dried basil leaves
1/2 tsp. dried parsley leaves
1/2 cup shredded Cheddar
cheese
In a medium-sized
saucepan, combine toma-
toes, beans, water, onions,
basil, and parsley. Bring to a
boil, simmer uncovered for
10 minutes, stirring occa-
sionally. Spoon into bowls
and sprinkle with cheese.
Makes 4 servings.
Per serving: protein - 11.9
grams
fibre - 10.7 grams
calories -227
(courtesy of The Canadian Bean
Council)
Fruit Mousse
1 Ib. tofu (500 ml)
1 pkg. raspberries (300 g)
1 banana
2 tbsp. honey (30 mi)
Combine all ingredients in
food processor or blender.
The texture will be smoother
in the blender. This can even
be combined with a hand
mixer. Combine to desired
consistency. Can be served
as you would a pudding, can
be layered with fruit or with
plain blended tofu in a par-
fait glass. This is also very
nice with angel cake or gra-
nola -type cereals.
Other fruits can be used, ie.
strawberries, blueberries,
peaches, apricots - fresh,
frozen or canned.
Adapted from Soy Milk
Cookbook - Vermont, U.S;.