I never gave beans much thought, I mean, yes creamy white beans with a touch of brothy red sauce and a crust of bread, I can get in to that. But growing up in a kosher household it was bagels and Lox, not rice and beans. I didn't really discover rice and beans until I came to California, now beans are one of our everyday foods. Kids love them because they are soft, flavorful and they forget they are a vegetable!
But they are...more than that they are fiber, flavor and a perfect food.
I am lucky enough to have been asked to be on The Bean Expert Advisory Network (B.E.A.N.) which is composed of nationally renowned food, nutrition, health and culinary experts who advise on ways to help Americans achieve the 2008 Dietary Guidelines.
The recommendation is to consume 3 cups per week of legumes, such as beans, as part of a healthy diet.
Here is a breakfast idea to help you start to get those beans in your family's diet. My colleague Connie Guttersen, R.D. PhD developed this one. She is an instructor at the Culinary Institute of America and author of The Sonoma Diet.
As with any recipe for children, you can alter it to your family's taste, play around a bit.
Rise and Shine Burrito
Prep Time: 10 Minutes
Total Time: 15 Minutes
1 (16 ounce) can BUSH'S® Pinto Beans, drained and rinsed
1 tablespoon olive oil
8 small eggs, lightly beaten
8 (6 inch) flour tortillas
1/2 cup shredded Cheddar cheese
1 cup fresh tomato salsa
1 avocado, diced
1/2 cup sliced green onions
Salt and pepper, to taste
Preheat oven to 300 degrees F.
Heat beans in a medium sauce pot. Set aside.
Heat a nonstick large pan over medium heat. Add olive oil and eggs. Using a spatula, cook and stir until eggs are scrambled. Season with salt and pepper.
Spread the pinto beans in the lower section of the tortilla; top with cheese and eggs. Place salsa and avocados on top. Garnish with sliced green onions.
Fold the outer 1/2-inch left and right sides of the tortilla in. This will help keep the filling inside once you roll your tortilla into a burrito.
Warm completed burritos in the oven for 5-10 minutes.