One of my life goals seems to be trying to get my clients to eat more fiber. It’s rare that someone is meeting their daily need consistently (25 grams for women; 30 grams for men). On the days they are, I look to see what they’re eating. Apples, beans, massive salads, chia seeds, chickpeas… that’s the stuff I’m looking for!
Why does fiber matter?
- Fiber intakes from plant-based foods are associated with a lowered risk of colorectal cancer
- Adequate fiber intake prevents constipation and promotes regularity for a healthy digestive tract
- High fiber foods increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake
Example: You eat a piece of white bread. Your body breaks it down very quickly and you’re hungry again a second later. You eat a piece of sprouted whole grain bread. Your body takes longer to digest it and your blood sugar rises and drops at slower rate, sustaining you for a longer period of time.
Back to beans! Dried beans are a pain in the butt, so canned beans (rinsed and drained) have always been my go-to. Until Better Bean came along. Fresh beans really do taste better, and not having to worry about seasoning them myself saves loads of time. I got to try Better Beans at the national Food and Nutrition Conference & Expo this year and have been hooked ever since. Dare I say they’ve replaced hummus as my go-to dip for the time being.
Having the chili beans ready-made in the fridge made this a 10-minute recipe I’ll be making again and again.
Triple Decker Enchilada Pie Recipe
- Better Bean Three Sisters Chili or Southwestern Pinto Beans
- 1 cup salsa
- 3 6-inch corn tortillas
- 2/3 cup frozen corn
- 1/2 cup shredded Mexican cheese
- 1/2 avocado
- Toppers: green onion and cilantro
- Preheat oven to 450 degrees. Spray the bottom of a pie pan with cooking spray then spoon 1/4 cup salsa in the bottom of the pie pan.
- Place one of the tortillas down, then layer half the beans, corn, cheese and salsa (reserving some cheese and salsa for the top). Repeat. Top with the last tortilla, cheese and salsa.
- Cover in foil and bake for 12 minutes. Uncover and bake for an additional 3-5 minutes. Top with avocado, green onion and cilantro.