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| THE Port of Newcastle has once again had a record year of trade, thanks mostly to coal exports. 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The bank made a statutory pretax loss of 1.5 billion pounds, which included a 2.9 billion pounds accounting loss due to a rise in the value of its own debt. Thomson Reuters journalists are subject to an Editorial Handbook which requires fair presentation and disclosure of relevant interests.锘縍BS plots steps to private sector return Speaking of nutrients, these little guys are healthy powerhouses. Beans are legumes (along with peas and lentils) and an important complex carbohydrate, which your brain uses for energy. A half cup of canned or home cooked black beans has about 114 calories and 7.5 grams of protein. There isn't any noteworthy calorie difference between canned and cooked dry beans, so you can use them interchangeably. Just beware of flavored, canned beans that have added fat from pork or other meats or any beans that are refried. We all know extra fiber in a meal helps you feel fuller faster and longer (keeping you from being hungry or overeating), and many people don't get enough fiber in their diets. Beans are also a good source of calcium, zinc and iron, which is especially important for vegetarians or people looking to skip red meat and find their iron elsewhere. There's also folate, an important B vitamin many of us are missing. Plus, mommies to be, take note: folate helps fetal spine development in pregnant women (that's what the doc is checking for in those early sonograms!). A study published in the Journal of Agricultural and Food Chemistry found that 12 common beans had high antioxidant levels in their skin. Not only do antioxidants help prevent cancer, they are linked to preventing aging (who doesn't like that?). Dried beans are cheaper, though, and you're getting more for your money. All you need to do is pre soak beans in cold water for several hours (or overnight, if you prefer) to reduce the effect. Then you just cook the beans on the stovetop for about an hour and a half (time varies depending on the bean check your packaging.) Add sea kelp to help the beans cook faster and make them more digestible (that is, kill the whole musical fruit issue). Rinsing and draining the beans can help reduce their gassiness more. Usually you'll find them in chili, bean soup, baked beans or simple rice and beans. You can trade beans for some of the ground beef in lasagnas, burgers, tacos or even a meat sauce. Try adding them to salsa or a fresh cold bean salad with corn. Other ideas? Toss beans in your pasta or mix mashed beans into your beef burger. Storage Tip: Keep dried beans in an airtight container for up to 1 year. 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