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Kidney Bean Puff Snacks

Though these kidney bean puffs should be 2-3 servings, I would be lying if I didn't admit this is one serving for me... I can't stop eating these, they're too good! Full of protein and fiber, this snack is practically a meal.

This recipe is perfect for the menstrual phase because of the kidney beans and miso. During your menstrual phase, you want to focus on warm, comforting cooking methods to warm up your uterus. From the nutrition side, you want to stock up on micronutrients that are the building blocks of blood. Your hormones are at their lowest levels and energy is low, so keep your blood sugar steady with low GI foods.

Kidney beans are a wonderful addition to your menstrual phase because they are loaded with iron, phosphorus, and potassium which help build healthy blood, and are also a great source of protein and fiber.

Miso is a phytoestrogen, as most soy-based products are, which means it mimics the effects of estrogen in our bodies. During menstrual, this is great as it can help boost mood and energy - but try to avoid soy in the later phases to ensure your body is effectively flushing out excess estrogen.


Kidney Bean Puff Snacks

Serves: 2 Active Time: 10 minutes Total Time: 45 minutes



  • 2 tsp honey

  • 1 tbsp white miso

  • 1 tbsp olive oil

  • 1 tsp sesame oil

  • 1 can of kidney beans


  1. Preheat oven to 400ºF.

  2. Drain and rinse your kidney beans. Then move them to a paper towel and pat them dry.

  3. In a medium-sized mixing bowl, combine the honey, miso, olive oil, and sesame oil. Salt to taste. Add in the dried kidney beans and mix together.

  4. Oil a baking tray, then pour the kidney beans onto the tray. Bake for 20 minutes, then remove and use a spatula to flip the beans. Put back in the oven and bake for 10 more minutes. Check the crispiness of the beans. If you want them to be crunchier, let them bake for 5 more minutes - or until the crunch of choice.


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