Pizza Beans

Here is an easy work week day meal, it hearty, full of flavour and easy on the budget. The other bonus is that you can create this meal in one skillet. This dish is full of fiber and protein. When the cheese and beans are combined, they create the amino acid profile of a complete protein, plus there is extra complete protein from the ground beef. White beans are full of healthy fiber and antioxidants. Kidney beans are a protein fiber combo that helps stabilize blood sugar. Beans are a low glycemic food that is high in fiber and eating them can aid in weight loss. A diet with adequate fiber lowers blood cholesterol levels and reduces the risk of both heart disease and colon cancer. The fiber in beans can provide you with digestive health by providing the nutrients needed for the development of the good bacteria in the lower digestive tract. Garlic is anti-inflammatory, and assists the body in detoxing the body of heavy metals. Garlic boosts immunity and has anti-fungal and anti-bacterial properties.

Onions are a great source of the nutrient quercetin, and the good news is that cooked onions retain this beneficial nutrient, undamaged by the heat, and cooked onions are easier on the breath than raw onions. Quercetin is a flavonoid that may inhibit the growth of certain cancers. Quercetin has been shown to lower bad cholesterol, raise good cholesterol and be protective of the cardio-vascular system. Onions are a natural source of both quercetin and chromium, which both assist in blood sugar control. Onions and garlic contain sulfur compounds that work to detox our bodies by binding to heavy metals such as lead, mercury and cadmium and then escorting them out of the body. With all of these great benefits it is no wonder that some researchers are wondering if it is actually the onion, which is responsible for the French paradox, which allows the French to indulge in so many rich foods while remaining heart healthy. The additional herbs are full of antioxidants and additional nutrients.

Pizza Beans

1/2-pound ground beef, cooked

1 1/2 cup chopped onion

3 cloves of garlic, finely chopped

1 can white kidney beans, 19 ounces,

drained

1 teaspoon oregano, dried

1 teaspoon parsley, dried

1 teaspoon Italian seasoning

1/4 teaspoon pepper

1 teaspoon salt

1 can pizza sauce, 7.5 ounce

2 cups mozzarella or cheddar cheese

Cook the ground beef, add the onions and garlic and cook until the onions are softened. Add the white kidney beans, the seasonings and the pizza sauce and simmer to combine the flavours. When hot and bubbly, add on the grated cheese, and cover to melt. Serve with toasted sourdough, or toast of your choice and a lettuce or coleslaw salad. Yum.