Beans are considered a Super Food for the amount of nutrients, such as dietary fiber, iron, zinc, and folate, contained within the bean. Beans also count as a food found in both the vegetable and the meat/bean food groups. Did you know the USDA My Pyramid food guide recommends to eat several cups of beans each week?
The Food $ense Nutrition Program in Salt Lake County offers many ideas of ways to increase your consumption of beans. One of them is this delicious, healthy, oatmeal cookie. Don’t be fooled by the first ingredient (mashed white beans); the beans replace shortening or butter and therefore take away the added fat AND add a bundle of much-needed nutrients. Try them! You’ll not only be impressed, but you’ll have one more healthy snack to add to your recipe collection.
· 3/4 cup white beans, mashed
· 3/4 cup brown sugar
· ½ cup granulated sugar
· 1 egg
· 1 teaspoon vanilla
· 3 cups oats
· 1 cup whole wheat flour
· 1 tsp. salt
· ½ tsp. soda
Preheat oven to 350º. Beat mashed white beans, brown sugar, granulated sugar, egg, and vanilla until smooth and creamy. Combine remaining ingredients in a separate bowl and mix together. Add to bean and sugar mixture; mix well. Drop onto greased cookie sheets and bake at 350º F for 10 minutes. Cool on cookie sheet for 5 minutes then transfer to wire rack and cool completely.
Yield: approximately 36 cookies
Optional: Nuts, coconut, raisins, and/or chocolate chips may be added with dry ingredients