From the Editors 29 (2011)Engineer and Editor Juan Hart Moved El Paso Forward 29 (2011)Elizabeth Garrett: Songbird of the Southwest 29 (2011)A Passionate Life: Josephine Clardy Fox 29 (2011)Forgotten No More: Korean War POW Tells Story of Survival 29 (2011)Janice Woods Windle Treasures Family History 29 (2011)Andy and Syd Cohen: The Men Behind the Name 29 (2011)Leona Ford Washington Preserved Black History 29(2011)Ingeborg Heuser Brought Professional Ballet to City 29 (2011)Lee and Beulah Moor Left Legacy of Love 29 (2011)
From the Editors 28 (2010)Chasin’ Away the Blues: Texas Sunday Legislation 28 (2010)Simeon Hart Pioneered Local Industry 28 (2010)Felix Martinez: Southwestern Renaissance Man 28 (2010)Teresa Urrea: La Santa de Cabora Inspired Mexican Revolution 28 (2010)Utopia in Mesilla: The Shalam Colony 28 (2010)Stahmann Farms Produce Pecans on Two Hemispheres 28 (2010)Betty Mary Goetting Brought Birth Control to El Paso 28 (2010)Maud Sullivan Made El Paso Public Library a Cultural Center 28 (2010)Lucy Acosta’s Legacy Continues in LULAC 28 (2010)Belen Robles: Voice for the Latino Community 28 (2010)Toltec Club: Of Ghosts and Guests 28 (2010)
Strong Women Building a Strong City -- From the Editors 27(2008)Notable Women of El Paso 27(2009)The Chew Legacy: The Story of Herlinda Wong Chew 27(2009)Desert Nightingale: Louise Dietrich 27(2009)1909-2009: YWCA Celebrates 100 Years in El Paso 27(2009)Mabel Welch: El Paso’s First Female Architect 27(2009)Myrna Deckert Remains Modest About Achievements 27(2009)Suzie Azar Still Reaches for the Sky 27 (2009)The Moocher: Callie Fairley, First Woman Vice Detective in El Paso 27(2009)Alicia R. Chacón Came to Politics Naturally 27 (2009)Rosa Guerrero: Cultural Dynamo 27 (2009)
From the Past to the Present -- From the Editor 26 (2007/08)Yandell Boulevard Named for Prominent El Paso Physician 26 (2007/08)Japanese Immigrants Came Slowly to Borderland 26 (2007/08)World War II Affected Japanese Immigrants 26 (2007/08)Living, Breathing New Mexico Ghost Town: Hillsboro 26 (2007/08)Canutillo Developed from Land Grant 26 (2007/08)Rómulo Escobar Zerman: Juárez Agronomist and Teacher 26 (2007/08)El Paso Mayor: Tom Lea Jr. 26 (2007/08)Ted Karam: Lebanese Immigrant Lived American Dream 26 (2007/08)Publication Credits 26 (2007/08)
From the Director 25 (2006)First El Paso Protestant Church: St. Clement's 25 (2006)Bowie High School: Always a Bear 25 (2006)Golden Gloves Grew Out of El Paso's Love of Boxing 25 (2006)LULAC Fought Hard to Guarantee Rights 25 (2006)El Paso Women Gained Power in LULAC 25 (2006)McKelligon Canyon: From Cattle to Culture 25 (2006)Tortugas Celebrates Virgen de Guadalupe, San Juan 25 (2006)Bataan Death March and POW Camps 25 (2006)Bataan Survivors Recall Horrors 25 (2006)Anthony Family Had Five Sons in World War II 25 (2006)Sober on the Border 25 (2006)Clyde W. Tombaugh: Farm Boy Reached for the Stars 25 (2006)A Taste of Southwest Wine 25 (2006)
From the Director 24 (2005)From the Editors 24 (2005)Gypsie Davenport and May Palmer Ran Infamous Brothels 24 (2005)Pioneer Attorney William Burges Tackled Unpopular Issues 24 (2005)Richard Fenner Burges: Renaissance Man 24 (2005)Charles Kelly Wielded Power with Political 'Ring' 24 (2005)Tom Charles Wanted World to Know White Sands 24 (2005)Dripping Springs has Rich History 24 (2005)Thomas B. White Directed Innovative La Tuna for 19 Years 24 (2005)Cowboys on the Range --- Missile Range, That Is 24 (2005)Ranchers vs. the Feds: The McNew Saga 24 (2005)Mexican Repatriation in 1930s 24 (2005)White House Department Store 24 (2005)Thomason Hospital Celebrates 90 Years 24 (2005)R.E. Thomason Shaped City, State, Nation 24 (2005)
Postcards from the Past Editor's Column 23 (2004)From the Editors 23 (2004)Solomon C. Schutz Helped Bring Law and Order to El Paso 23 (2004)James Gillett Showed Courage in El Paso 23 (2004)Jim White Explored Carlsbad Caverns for Years 23 (2004)Ben Lilly: Mountain Man of the Southwest 23 (2004)Aldo Leopold Proposed Land Ethics 23 (2004)Escontrias Ranch: A Link to Hueco Tanks Park 23 (2004)Hueco Tanks is Site of Controversy 23 (2004)Marcelino Serna Became World War I Hero 23 (2004)Sam Dreben Soldiered All Over the World 23 (2004)Kern Place Neighborhood: The Man Behind the Name 23 (2004)Farah Manufacturing Now Just a Memory 23 (2004)Texas Knights of Columbus Began in El Paso 23 (2004)
Look for Us on the Web - Editor's Column 22 (2003)From the Editors 22 (2003)Victorio Fought to the Death for Homeland 22 (2003)O. T. Bassett and Charles R. Morehead 22 (2003)S. H. Newman: Pioneer Newspaperman Fought Vice 22 (2003)Elfego Baca Lived More Than Nine Lives 22 (2003)Woman's Club Has Long Served City 22 (2003)Cathedral's Beauty Pleases 22 (2003)Albert J. Fountain's Achievements Eclipsed by Mysterious Death 22 (2003)Albert B. Fall's Career Ended in Disgrace 22 (2003)Cloudcroft Baby Sanatorium Saved Many 22 (2003)Dale Resler Worked Hard for El Paso 22 (2003)Price's Dairy Still Family Owned 22 (2003)Woodlawn Bottling Brought Pepsi to Town 22 (2003)Union Depot Witnessed Growth of El Paso 22 (2003)
We're Now on the Web --From the Editor 21(2002)From the Editors 21(2002)Downtown Opium Dens Attracted Many 21(2002)Juneteenth Celebrates Freedom for Texas Slaves 21(2002)Black Cowboys Rode the Trails, Too 21(2002)Ku Klux Klan Had Short Life in El Paso 21(2002)Mining Became Big Business in Southwest 21(2002)Smeltertown Still Exists in Memories 21 (2002)El Paso Played Important Role in the Mexican Revolution 21 (2002)Pancho Villa Led Northern Forces in Revolution 21 (2002)Soldaderas Played Important Roles in Revolution 21 (2002)Pershing, Villa Forever Linked to Columbus 21 (2002)Cristeros Became Mexican Martyrs 1926-1929 -- 21 (2002)Houchen Settlement House Helped New Arrivals 21 (2002)Otis A. Aultman Captured Border History in Pictures 21 (2002)
Hot Springs Have Long HistoryThe Building of a City -- From the Editor 20 (2001)From the Staff (Volume 20)Pat Garrett Enjoyed Controversy 20 (2001)Marshal Dallas Stoudenmire Terrorized Town 20 (2001)History Reveals Rivalry of Madams Etta Clark and Alice Abbott 20 (2001)Kohlberg, Krupp, Zielonka Became Business and Civic Leaders 20 (2001)Olga Kohlberg Pioneered Many Local Organizations 20 (2001)Henry Trost's Architectural Legacy Lives On 20 (2001)Sunset Heights Preserves History 20 (2001)Adolph Schwartz Built Local Retail Dynasty 20 (2001)Zach T. White Brought Progress to El Paso 20 (2001)Masons Became Leaders in Texas, El Paso 20 (2001)Smallpox Epidemic Showed Need for Hospitals20 (2001)El Paso High School Remains Classic 20 (2001)Bhutanese Architecture Distinguishes UTEP Campus 20 (2001)Elephant Butte Dam Solved Early Water Problems 20 (2001)
Pioneer Ranch became Concordia Cemetery 19 (2000)El Paso Grows Up 19 (2000)From the Staff 19 (2000)Chinese Immigrants Helped Build Railroad in El Paso 19 (2000)Volunteer Fire Department Grew into Professional Company 19 (2000)1880s Brought First Theaters to Town 19 (2000)Sisters of Charity Began Hotel Dieu Hospital 19 (2000)Tuberculosis Turned El Paso Into a Health Center 19 (2000)First Public School Built in 1884 19 (2000)Enigmatic Olivas Aoy Began School for Mexican Children 19 (2000)El Paso Public Library Began Modestly 19 (2000)Jesuits Continue to Influence Area 19 (2000)Sisters of Loretto Have Long Tradition in Southwest 19 (2000)Mormons Found Sanctuary in Mexico in 1880s 19 (2000)Mennonite Colonies in Mexico Accept Change Slowly 19 (2000)Flu Epidemic of 1918 Hit El Paso Hard 19 (2000)Early City Planners Saw Future in Scenic Drive 19 (2000)Prohibition Stimulated Economies of El Paso, Juárez 19 (2000)
The Editor's Column : The Building of a City 18 (1999)From the Editors 18 (1999)Magoffinsville Had Lasting Influence on El Paso 18 (1999)Town of El Paso Grew from Pioneer Settlements 18 (1999)Downtown El Paso Is Monument to Anson Mills 18 (1999)1848 War With Mexico Created Southwest 18 (1999)Colonel Doniphan and Volunteers Won Battle of Brazito 18 (1999)Gadsden Purchase Clarified U.S. Boundaries 18 (1999)Early Fort Bliss Occupied Pioneer Sites 18 (1999)Henry O. Flipper Paved Way for Integration of Military 18 (1999)Buffalo Soldiers Defended Western Frontier 18 (1999)El Paso Was Midpoint of Overland Mail Service 18 (1999)Salt War of 1877 Divided Southwest Residents 18 (1999)Geronimo Led Final Fight 18 (1999)Apache Indians Defended Homelands in Southwest 18 (1999)Texas Rangers Helped Keep Order on Frontier 18 (1999)Sarah Bowman and Tillie Howard: Madams of the 1800s 18 (1999)El Paso Grew Up with Arrival of Railroad 18 (1999)
Aztecs Ruled Complex, Rich Society 17 (1998)From the Editor 17 (1998)Aztec Beliefs Helped Conquer Mexico 17 (1998)Cortés Created New Order in Mexico 17 (1998)La Malinche Remains Controversial 17 (1998)Cabeza de Vaca: Travels in Texas 17 (1998)Estebán Furthered Legend of Cíbola 17 (1998)Coronado Searched for Cities of Gold 17 (1998)Oñate Conquered Desert to Explore Southwest 17 (1998)Festival Celebrates Oñate's Historic Arrival 17 (1998)Fray Garcia Left Great Legacy 17 (1998)Franciscans Brought Catholicism to Area 17 (1998)America's First Highway: El Camino Real 17 (1998)Pueblo Revolt Brought Tiguas South 17 (1998)Tigua Indians Survive 300 Years of Ordeals 17 (1998)Area Missions are Part of Living History 17 (1998)San Elizario Presidio Protected Settlers 17 (1998)Ethnic Terms Can Cause Confusion 17 (1998)
Oasis Restaurants Symbolized ‘50s Teen Scene 13 (1995)‘50s Cars Changed American Lifestyle And Image 13 (1995)Chevy Bel Air Charmed 1950 Car Buyers 13 (1995)San Jacinto Plaza Remains Heart Of Downtown El Paso 13 (1995)Smokey Bear: A Legend Is Made 13 (1995)El Paso's Company E Survivors Remember Rapido River Assaults 13 (1995)Company E Survivor Recalls Days As Prisoner Of War 13 (1995)El Paso Red Cross Essential to War Effort 13 (1995)World War II Took its Toll On The Home Front 13 (1995)Civil Air Patrol Protected Border During World War II -- 13 (1995)Quickie Divorces Granted in Juárez 13 (1995)Atomic Bomb Developed In Southwest 13 (1995)Former Crew Members On B-17s Remember Tough Times 13 (1995)Vintage Warplanes Keep Past Alive 13 (1995)The Cavalry Bugler: Essential To Horse and Man 13 (1995)Sun Carnival 1936 Style 13 (1995)H. Arthur Brown: El Paso Symphony Guru Of The ‘30s -- 13 (1995)Swing Music Helped Dispel The Blues Of The ‘30s and ‘40s -- 13 (1995)The General Store: A Hidden Treasure Of The Past 13 (1995)
Change on the Border 15 (1997)From the Editor 15 (1997)Latinos Work To Change Stereotypes In Hollywood 15 (1997)Cesar Chávez: Simple Man, People’s Hero 15 (1997)Shelter For Farm Workers Becomes Reality 15 (1997)Women’s Shelter Helps To Heal The Pain 15 (1997)Home Schools Become Popular Alternative 15 (1997)Renovation May Revive Downtown El Paso 15 (1997)Title IX Changed Women's Sports 15 (1997)Special Olympics Shine In El Paso 15 (1997)La Fe Clinic Serves South El Paso 15 (1997)ASARCO Works To Clean Up Its Act 15 (1997)A Growing Phenomenon: Single Fathers 15 (1997)Stepfamilies Become More Numerous 15 (1997)Teens Rebel Against Authority 15 (1997)Comics Retain Popularity 15 (1997)Tom Moore And Archie Have Timeless Appeal 15 (1997)
Life on the Border: 1950s & 1960s --14 (1996)From The Editors 14 (1996)A Baseball Team By Any Other Name 14 (1996)Drive-In Theaters Appealed to all Ages 14 (1996)El Paso Trolley First to Connect Two Nations 14 (1996)Barbie Doll Revolutionized Toy Industry 14 (1996)Rabies Took Bite of Sun City 14 (1996)Rabies: A Deadly Virus 14 (1996)Border Patrol Used Variety of Methods to Control Immigration 14 (1996)L. A. Nixon Fought Texas Voting Law 14 (1996)Douglass School Served Black Community Well 14 (1996)Thelma White Case Forced College Integration 14 (1996)Steve Crosno: An El Paso Original 14 (1996)Rock 'N' Roll Defined Teen Culture 14 (1996)A Shopping Mall by the People for the People 14 (1996)Chamizal Dispute Settled Peacefully 14 (1996)Turney Mansion Becomes Work of Art 14 (1996)First Hispanic Mayor Elected in 1957 -- 14 (1996)Flower Children Chose Alternative Lifestyle 14 (1996)
Three Decades of History 12 (1994)From the Editors 12 (1994)The Plaza Theater…Here to Stay!? 12 (1994)El Paso Broadcasting: The Stories Behind the Call Letters 12 (1994)Alphabet Agencies: FDR's Brainstorm 12 (1994)Chihuahuita in the 1930s: Tough Times in the Barrio 12 (1994)Hobo Sign Language Targeted El Paso 12 (1994)Self- Sufficiency Key to Farmers' Survival During Depression 12 (1994)Hanna's Story A Holocaust Survivor Remembers 12 (1994)Former Members Recall Life in Hitler Youth 12 (1994)German Prisoners of War Interned at Fort Bliss During World War II -- 12 (1994)German POWs Remembered at Fort Bliss 12 (1994)One German POW's Story 12 (1994)Ration Books and Victory Gardens: Coping with Shortages 12 (1994)Women Changed Wartime Work Patterns 12 (1994)Bracero Program Hurt Domestic Farm Workers 12 (1994)San Pedro Pharmacy Retains Look of the Past 12 (1994)Teenage Fashions of the Nifty Fifties 12 (1994)Rebel Image of Motorcyclists Set in 1950s -- 12 (1994)
Border Customs and Crafts From the Editor 10 (1992)From the Editors 10 (1992)King on the Mountain 10 (1992)Piñatas! 10 (1992)How to Play the Piñata Game 10 (1992)Out of a Cotton Boll Bloom Beautiful Crafts 10 (1992)Cotton Boll Entertains Too 10 (1992)Hands That Create Art and Soul 10 (1992)La Charreada - Mexican Horsemanship 10 (1992)Boots - A Family Tradition 10 (1992)Some Boys Still Grow Up to be Cowboys 10 (1992)Boot Capital of the World 10 (1992)The Magic of Mariachis 10 (1992)Ballet Folklorico - High School Style 10 (1992)New Generation of Mariachis 10 (1992)The Lady is a Bullfighter 10 (1992)The Midwife: Choices for Border Women 10 (1992)Retablos: Echoes of Faith 10 (1992)Tigua Indians: Dancing for St. Anthony 10 (1992)The Aztec and the Miracle 10 (1992)A Hispanic Girl's Coming of Age 10 (1992)Art - Low and Slow 10 (1992)Wedding Traditions on the Border 10 (1992)
Border Food Folkways From the Editor 9 (1991)From the Staff 9 (1991)Tortillas: Border Staff of Life 9 (1991)The Booming Tortilla Industry in Mexico 9 (1991)Where's The Beef? In El Paso! 9 (1991)How Do I Love Thee, Piggy? Let Me Count the Ways! 9 (1991)Tamales By Any Other Name Remain The Same 9 (1991)Rio Grande Thanksgiving 9 (1991)The Tigua Indians: Food for Thought 9 (1991)Corn: The Golden Gift from Our Ancestors 9 (1991)Border Pottery - Function and Beauty 9 (1991)Holy Hot Mole! 9 (1991)Looking Back at the Chile Pepper 9 (1991)Men Behind the Chile Pepper 9 (1991)Hot Peppers : They're Not Just for Eating 9 (1991)Food, Spices Double as Folk Cures 9 (1991)Weeds or Edible Desert Plants? 9 (1991)Cactus: It's Good for You! 9 (1991)Day of the Dead Celebrates Spiritual Tradition 9 (1991)Nutricious, Delicious Beans 9 (1991)Menudo Makes The Big Time 9 (1991)Mediterranean Cuisine: Old Tradition, Fresh Idea 9 (1991)Lenten Foods: From Fasting to Fabulous 9 (1991)Tarahumaras Rely on Nature for Food 9 (1991)Tempting Sweet Breads : Pan de Dulce 9 (1991)
Border Customs and Crafts II From the Editor -- 11 (1993)From the Editors 11 (1993)The Best Little Asaderos in Texas 11 (1993)Glass Work Disappearing on Border 11 (1993)Cockfights Legal in Surrounding Areas 11 (1993)Local Craftsmen Keep Art of Saddlery Alive 11 (1993)James and Joseph Magoffin: El Paso Pioneers 11 (1993)Chile Ristras Brighten Border Homes 11 (1993)Magoffin Home Preserves El Paso's Past 11 (1993)Bavarian Custom Celebrated in El Paso: Oktoberfest 11 (1993)Munich on the Border 11 (1993)Santo Niño de Atocha Called Miracle Worker 11 (1993)Lenten Customs Vary 11 (1993)To Ask is to Receive 11 (1993)Border Maintains Tradition of Posadas 11 (1993)A Visit from Three Kings 11 (1993)Matachines: Soldiers of the Virgin 11 (1993)Dichos Are an Intricate Part of Mexican Culture 11 (1993)Cultural Superstitions Affect Behavior 11 (1993)Que Onda Homeboy! Why Do We Talk Like This? 11 (1993)Traditional Hispanic Children's Games Disappear 11 (1993)
El Paso Women to ResearchEl Paso Women to Research (by name)El Paso Men to ResearchEl Paso Men to Research (by name)
From the Editors 30 (2012)From the Editor, Credits and Contents 30 (2012)Jessie Hawkins and Jenna Welch: Love, Loss and Laughter 30 (2012)Woodrow Wilson Bean: One in a Million 30 (2012)David L. Carrasco Gave Back to Hometown 30 (2012)Cleofas Calleros Made Local History Important 30 (2012)Robert E. McKee: From Rags to Riches to Philanthropy 30 (2012)Kate Moore Brown: A Woman of Many Firsts 30 (2012)Fun in the 1890s: The McGinty Club 30 (2012)
Borderlands Web Issue From the Editor 31(2013/14)Acknowledgements 31(2013/14)Mother Praxedes Carty: Serving God by Serving Others 31(2013/14)Carrie Tingley Hospital and the Couple Behind It 31 (2013/14)Harvey Girls Changed the West 31(2013/14)Jake Erlich: A Big Man in Many Ways 31(2013/14)Vernus Carey: Mr. YMCA 31(2013/14)
Borderlands 32 Tolerance. From the Editors and Acknowledgements 32(2014/15)Henry Kellen Created El Paso Holocaust Museum 32(2014/15)Bicycle Padre Still Working 32(2014/15)El Paso Connections: Ambrose Bierce: writer 32(2014/15)Mysterious Deaths: Bobby Fuller, Rock Icon 32(2014/15)Mysterious Deaths: Tom Ogle, Inventor 32(2014/15)Jake Erlich: A Big Man in Many Ways 32(2014)Harvey Girls Changed the West 32(2014)
Borderlands 33 Service. From the Editors and Acknowledgements 33(2015)Nothing Is Impossible: Major General Heidi V. Brown 33 (2015)Local Latino Soldiers Receive Medal of Honor Decades after Heroism 33 (2015)Vernus Carey: Mr. YMCA 33 (2015)Will the Real Leon Blevins Please stand up? 33 (2015)Carrie Tingley Hospital and the Couple Behind It 33 (2015)Mother Praxedes Carty: Serving God by Serving Others 33 (2015)
Borderlands 34 Inspiration. From the Editors and Acknowledgements 34(2016/17)Building Bridges Instead of Walls: Temple Mount Sinai 34 (2016/17)Ruben Salazar: A Bridge Between Two Societies 34 (2016/17)Luis Jimenez: Art Creates Dialogue 34 (2016/17)Richard "Tuff" Hedeman: The Michael Jordan of Professional Bull Riding 34 (2016/17)Rescue Mission of El Paso Provides Food and Opportunity 34 (2016/17)
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Nutricious, Delicious Beans

Article first published in Vol. 9, 1991.

By Boren Ulla

An enticing aroma wafts through the air. It draws you onward into the kitchen. On the stove is a clay pot with its contents simmering. Scents of herbs and garlic permeate the air. With exaggerated care you spoon out a bean to see if it is done.

Beans are a major part of the border diet. Pinto beans served either from the pot, de la olla, or refried, frijoles refritos, are found frequently in our meals, including breakfast. Beans are very affordable, a fact which makes them available to everyone, and beans accompanied by tortillas constitute nearly the entire diet of lower income groups.

Beans are an inexpensive and wholesome substitute for more expensive meats and vegetables. They come in a wide variety of colors; sizes, shapes and all have nearly the same mild flavor. The bean is also absorbent. This absorbency combined with the bland flavor of the bean itself is what makes beans so versatile. They absorb the flavor of foods they are cooked with, varying from fats, sugars and salt to the fragrant combinations of garlic, onions and herbs.

Although there are more than a thousand different kinds of beans, many of them can be interchanged in recipes. The cooking time needs only to be adjusted according to the bean's size and shape.

Besides their versatility, beans have many health benefits. Jane Brody, diet and fitness expert reminds us that legumes, which include all dried beans and peas, are the richest vegetable sources of protein. Soybeans, which are 40 percent protein, come very close to meats in protein content. Proteins are made up of amino acids, and since they cannot be manufactured or stored by our bodies, we need to get all eight essential amino acids from the foods we eat.

Though vegetable proteins lack one or more amino acids, they are still competitive with meat protein, which contain all eight amino acids. By combining beans with complementary sources such as nuts, grains and seeds, the body will receive all eight amino acids. Spanish rice with beans and bean burritos are examples of beans balanced by a complementary protein source. Consuming a small amount of animal protein with beans also provides all amino acids.

Beans have an advantage over meats as a source of lean protein. A cup of cooked beans provides one third of the U.S. Recommended Daily Allowance (RDA) of protein for adult males. Meats are normally high in fat, especially the saturated kind, a leading contributor to coronary disease.

Twenty percent of the calories in a T-bone steak come from protein and 80 percent from fat, whereas in a cup of kidney beans 25 percent of the calories come from protein, 70 percent from carbohydrates and only 5 percent from fat. Because this small amount of fat is polyunsaturated, beans are cholesterol free. They do not contribute to possible higher cholesterol levels in the human body, unlike meats and dairy products.

All beans have nearly the same amount of starch, a complex carbohydrate, and approximately 20 grams for a half cup of cooked beans. Starch is slowly digested into simple sugars in the digestive system and thus provides energy for the body. The current recommendation from dieticians is that 50 to 60 percent of total calorie intake be comprised of carbohydrates, making beans more and more desirable.

Legumes are a great source of the B-vitamins, thiamin and niacin, essential in metabolizing carbohydrates to release energy in the body. As much as 40 percent of the RDA for thiamin can be obtained from a single serving of cooked beans. Likewise, a half-cup of cooked lentils or white beans supplies nearly a third of the RDA of iron.

Because iron is difficult for the body to absorb, it is suggested that beans be served with foods rich in vitamin C, such as bell peppers, tomatoes, cabbage or any dark leafy vegetable. Vitamin C enhances the body's ability to assimilate iron.

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Another nutritional benefit of beans is that they have a high fiber content. The dietary fiber in beans is called guar gum, which is known to bind with cholesterol and aid in controlling the absorption of cholesterol into the blood stream. Recent studies of guar gum have shown that it reduces serum cholesterol levels significantly.

Fiber is also nature's own laxative, and it is readily available in beans as well as in many other vegetables and whole grains. There is no need to pay for over-the-counter laxatives when enough of these foods are consumed. The inclusion of water soluble fiber in the diet can help prevent problems such as hemorrhoids, diverticulosis, colon cancer and appendicitis.

Diabetics and hypoglycemics also can profit from the inclusion of beans into their diet. Because the carbohydrates are slowly digested, the blood sugar level does not rise rapidly, and the consequent release of insulin slows down. In addition, a stable blood glucose level is desirable for those who do not suffer from diabetes, since the release of insulin promotes the storage of body fat.

For all these reasons, beans are a natural for dieters. Because beans absorb moisture and increase in bulk, the dieter feels satisfied faster than with other foods. The fiber content of the bean produces a larger volume per calorie then a majority of other foods. Eating less and feeling full sooner means eating fewer calories.

Finally, dry beans are free from all artificial colors, flavors, and preservatives. The U.S. Department of Health and Human Services has classified the common bean as one of five least allergenic foods

However, the health benefits of beans can be negated if they are not prepared carefully. This naturally low fat, low-sodium food can be easily altered. The addition of fats and salts should be avoided if at all possible. Thirty-seven percent of the calories in traditionally prepared refried beans come from the lard. Recommended fat intake is only 30-35 percent of total intake. To reduce fat in refried beans, vegetable oil can be substituted for lard, thereby eliminated the saturated fat. Better yet, cooked beans can be mashed and reheated in the microwave without using lard or vegetable oil

To cut down the salt, other seasonings such as garlic, cumin, cilantro, onions, and chile may be added to beans. Mark Erickson, Director of Education at the Culinary Institute of America, suggests adding some surprising flavors to lentils by using caraway seed, lemon, and rosemary.

Salt or acidic ingredients like tomatoes should not be added to beans until they are tender, or the beans will not soften. Adding baking soda to the soaking or cooking water is also not recommended. The soda will destroy B-vitamins and alter the flavor of the beans.

A comprehensive discussion of the benefits of beans must invariably deal with the problem of gas or flatulence. The complex sugars in beans are digested slowly and with difficulty. In the large intestine, the symbiotic bacteria cause these sugars to ferment. Carbon dioxide and hydrogen gas is produced. Solutions for this problem are endless, but here are the more common ones. Longer cooking or the addition of garlic may help with the digestibility of the sugars. Since the sugars in the beans are water soluble, soaking the beans for several hours and discarding the water helps. Changing the water at least three times during the cooking also seems to reduce flatulence significantly, as does cooking the beans in the pressure cooker.

The value of beans goes beyond their nutritional worth. Border residents enjoy beans often, giving them little thought. However when people relocate to areas where beans are not part of the culture, they begin to miss them. During the Gulf War, two El Paso restaurant owners sent dried refried beans, a recent creation, to homesick troops in the Saudi Arabian desert. Hardy, nutritious and tasty -- beans are the border comfort food.

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