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Food and Recipe of the Month

December - Beans & Squash

Butternut squash is high in vitamin C and A, iron, potassium, calcium, zinc, and many B vitamins. Eating squash can help improve eyesight, good for your skin, help keep bones strong, help reduce inflammation and help boost your immune system. The natural sweet taste of the butternut squash imparts tremendous flavor into the baked beans.

Pinto beans have a wonderful flavor that makes great baked beans, plus their health benefits are many. High in zinc, potassium, calcium, iron, several B vitamins, and protein. The pinto bean is great for your heart, your kidneys, liver, circulatory system, brain, and can help stabilize blood sugar. Also high in antioxidants which protects your cells from damage from free radicals. Beans have been studied to show their anti-cancer properties. They contain the photochemical diosgenin which has been shown to stop cancer cells from multiplying. Plus isoflavones that can prevent certain cancers and heart disease.

Recipe of the month:

Miso Baked Beans and Squash

2 (15 oz.) cans pinto beans
1/2 onion (diced)
3 cups butternut squash (cut in cubes)
2 garlic cloves (minced)
1 carrot (grated)
2 T. dark miso
1 tsp. cumin
1 tsp. paprika
1 tsp. sea salt

Drain one of the beans and save 1/4 cup of bean liquid. Do not drain the other can. Steam the onion for a minute until soft, put in a mixing bowl. Steam the squash for about 7 minutes until fork tender. Add to the mixing bowl. Add to the bowl the garlic, carrot, and can of drained beans and the other can of beans along with the bean liquid. Dissolve the miso in the 1/4 cup bean liquid. Add to the bowl along with the spices. Mix all together. Pour into a (9x13) casserole dish. Bake at 350° for one hour, stir half way though. Serve warm.

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