Big Brood

Ways to get more fiber in your diet was brought up recently on a yahoo group I subscribe to.  Here is our basic bean recipe. 

I make a big pot of brown rice to serve with this. 

Crock-pot Refried beans

3 cups dry pinto beans

8 1/2 cups water

1 onion diced

1/2 jalapeno pepper, de-seeded and minced (I use two dried chile’s from last years garden but I am sure anything would work, even red pepper flakes or ground cayenne pepper)

3 cloves garlic minced

1/2 tsp cumin

2 tsp salt (sea salt is best but any will work)

1/2 tsp pepper

Preparation:

Rinse beans in colander.  Combine all ingredients in a slow cooker.  Cover and cook on Medium-high for 8 hours.

Drain out most of the water, Mash beans with potato masher (I use our immersion blender), adding back some of the liquid to desired consistency.  Will keep well in fridge for up to 1 week and will freeze well.  You can also add diced kielbasa or andouille sausage if you want meat in it.

Gander has this in his lunch on most days with the rice and some homemade yogurt, it keeps him full.  Oh, and the occasional chocolate chip cookie (his favorite!)