06/18/2026
NUTRITION
LIFE IS BETTER WITH BEANS:
COOKING CLASS SUMMARY & RECIPES
😋 We had a great time at our last cooking class where we cooked up some seriously delicious plant-based food, and talked about why fiber might just be one of the most underrated nutrients out there.
🥬 We started by looking at Canada’s Food Guide, which encourages us to fill half our plates with vegetables and fruit, a quarter with whole grains, and a quarter with protein foods. The protein foods section has a strong emphasis on plant based proteins like beans, lentils, and tofu.
🌾 Then we dove into how fiber matters so much for our health. Getting enough fiber helps us:
- regulate bowel movements
- control appetite
- lower cholesterol
- regulate blood sugar levels
- reduce risk of heart disease
- reduce risk of colorectal, breast and liver cancer
😳 The average Canadian gets less than half the recommended daily fiber intake- women need 25g/day, men need 38g/day.
The good news: plants are packed with it!
🫘 Why plant proteins are a powerhouse:
Not only do beans, lentils, chickpeas, and edamame give you plenty of protein, they also come loaded with fiber (something chicken and beef simply can’t offer), they are virtually free of the saturated fat that comes with many animal proteins. An added benefit is that beans cost a fraction of what meat does. Legumes are some of the most affordable, nutritious foods on the planet!
😋 Here is what we ate together:
- Edamame hummus: creamy, bright and packed with plant protein
- “The Black Family’s” Black Bean Salad: fresh, zesty and no cooking required
- Quinoa, bean & lentil chilli: a heart, warming fiber & protein powerhouse
- Black Bean Brownies: yes, really. And yes, they were delicious.
😊 Remember, the goal is progress not perfection. Adding just one serving of beans or lentils per day can make a big difference!
😋 Check out the recipes below!
