Paleo Refried Beans
I once adored going to Mexican restaurants for refried beans! (which is a huge hit in the book Keto Restaurant Favorites). But when Craig lost his job, and we couldn’t afford to go out to eat, I started cooking our favorite restaurant meals at home! Not only was it a great way to save money, but we both lost a lot of weight eating healthier versions at home!
Check out our favorite restaurant recipes made keto in my best-selling cookbook Keto Restaurant Favorites!
What are Paleo refried beans? Well, keep reading, and some great recipes…first some facts.
Most of you know re-fried beans are traditionally made with pinto beans. My program doesn’t allow beans. Sure, they seem harmless…no corn syrup, no trans-fats, no “plastic package” surrounding this food item…so what’s wrong with eating beans?
Well, first off, let’s check the ingredients in traditional refried beans = Prepared Dry Beans, Water, Salt, Lard (Partially Hydrogenated Lard With BHA And BHT Added To Help Protect Flavor), Onion Powder, Chili Pepper, Garlic Powder, Spice. Hydrogenated oils!!! Trans-fats = bad bad bad!
Beans also are very high in carbs. Sure they have protein, but with a 4:1 ratio of carbs to protein, it is considered a carb in the nutrition books. I don’t believe beans have caused people to have a damaged metabolism, BUT since the typical American diet is filled with carbs and sugar, most people end up sensitive to carbs. Once that happens, things like beans have too much starch.
Beans, as well as grains, contain lectins, which are indigestible proteins found in plants that attach themselves to the lower intestine, causing a really unpleasant inflammatory response and a cascade of bowel issues. This is when people suffer from Crohn’s, colitis, IBS, and other auto-immune disorders. These lectins also increase the risk of leptin resistance (which I write a whole chapter on in Secrets to a Healthy Metabolism). Leptin is the hormone that signals that we are full, which can malfunction causing over-eating.
This is why I suggest a grain-free, bean-free diet. My passion is to make this limited diet as tasty as possible so you can stay successful! Here is a recipe that you will totally enjoy that is low in starch and no lectins!
|More recipes, photos, and tips like this are found in The Art of Eating Healthy Savory.|
I know this recipe sounds crazy, but it is soooooo good! I have gotten so many comments saying that their spouse had no clue it wasn’t real re-fried beans.
“HEALTHIFIED” RE-FRIED “BEANS”
1 eggplant (about 4 cups cubed) or zucchini
4 slices bacon, diced
1 cup chopped yellow onions
1 TBS minced garlic
1 TBS minced, seeded jalapeno
1 TBS chili powder
1 tsp ground cumin
1/2 tsp Celtic sea salt
1/2 tsp chopped oregano
1/2 cup grated queso blanco or cheddar cheese (optional)
1/4 cup minced fresh cilantro, garnish (optional)
Peel and cube the eggplant. Place cubes and 4 slices of uncooked diced bacon, chopped onions, and garlic in a pan. Stir fry until bacon is fried and eggplant is very very soft (about 10 minutes). Reserve bacon fat. Vegetarian Option: Peel and slice the eggplant, place in tinfoil, and smoke in a wood smoker for 2 hours. This gives the eggplant a natural bacon flavor.
Place the eggplant (and bacon) in a food processor and puree until smooth. In a large, heavy skillet, heat the bacon fat over medium-high heat. Add the onions and cook, stirring, until soft, about 3 minutes. Add the garlic, jalapeno, chili powder, cumin, salt, and cayenne, and cook, stirring, until fragrant, 45 seconds to 1 minute. Add the eggplant puree and any cooking liquid from the pot, and the oregano, and stir to combine. Cook, stirring with a heavy wooden spoon, until the mixture forms a thick paste, 5 to 10 minutes, adding water 1 tablespoon at a time to keep from getting dry. Sprinkle with the cheese and cilantro, and serve. Use my “Healthified” tortillas for burritos! Makes 8 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Re-fried Beans = 183 calories, 6.6g fat, 7g protein, 24g carbs, 6g fiber (18 effective carbs)
“Healthified” Re-fried “Beans” = 93 calories, 5.6g fat, 5.7g protein, 5.8g carbs, 2.6g fiber (3.2 effective carbs)
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