~ Powerful Plant Protein ~

I was determined to know beans.”— Henry David Thoreau, The Bean-Field

Do you resonate? Have you had a curiosity to know more about beans?

Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and many more ~ beans are one of the most powerful, nutrient-dense, plant foods around.

How’s this ~ the humble bean is packed with fiber, iron and protein. They are rich in antioxidants, phyto-nutrients, low in calories and when cooked with a combination of other delicious vegetables and flavours they are OH SO, delicious.

Studies have also found beans to lower the risk of cancer, cardiovascular disease, and diabetes - hail “Beans”

What To Do With Beans??

Many people avoid beans because they don’t know what to do with them. Do you resonate?

Then keep reading:

·        Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.

·        Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.

·        Top a green salad with 1/3 cup of your favorite bean.

·        Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.

·        Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.

·        Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.

·        Make Home-made Nachos (as pictured), 4 cups of beans, homemade guacamole (2 x avocado, squeeze of 1 lemon to taste, diced tomato & onion, chopped 1 garlic clove), greek yoghurt, organic corn chips then put together.

If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

·        Be sure to wash and clean the beans first.

·        Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).

·        After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.

·        To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water

·        Cover and simmer for the suggested time.

·        Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.

·        Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use organic canned beans instead (some people find them even easier to digest!).  Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.


Would you like help learning how to choose and cook healthy foods like beans? Curious about how Holistic Wellness Coaching can help you make your own healthy changes? Let’s talk!

Schedule a complimentary 30 minute Diet & Lifestyle Review with me today or pass this offer on to someone you care about!


I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods along with studying other modalities. Drawing on this knowledge, I will help you create a completely personalized “road-map to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about my training and my unique approach to health coaching.

Blessings and keep shining

Team Ataahua Wellness