Sunday, September 21, 2008

Need More Fiber?

Fiber is crucial to a healthy diet. Most people think that since they're on a budget that means they have to settle for Ramen every day...wrong! 

A huge can of pinto beans will cost you around $1.00 and by adding a few beans here and there, you can increase your fiber intake dramatically.

The other night, my boyfriend wanted to add some beans to his rice. We opened a new can and instead of storing the beans for later use, I decided to make refried beans.

Making your own refried beans allows you to control how much oil, fat and other "bad" things are in your food.

Having a container of these beans on hand makes for delicious burritos, a dip with tortilla chips, taco salads....the list goes on.

Here's how to make refried beans from scratch:

1 can of pinto beans -- any size you would like
2 tbsp. olive oil (optional)
1/4 cup onions (optional)
1/3 cup water
1 slice cheddar cheese

Extra: You may season the beans with anything you choose (garlic powder, chili powder....)

Drain the beans and start mashing them with a fork/potato masher in a bowl.
Cut the onions and saute them in a pan with the oil.
Add the mashed bean mixture along with the water.
(It will look watery at this point but keep mixing and mashing on medium/low heat)
Add your seasonings if you wish.
Once the beans are a creamy consistency, add the cheddar cheese.
Turn off the heat and allow the cheese to melt, while mixing the mixture.

Now you have refried beans!


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