cooking with beans handout hult

8/6/2019 Cooking With Beans Handout Hult

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Baking and Cooking with Beans

WHY? Beans are: Good for you (high fiber, nutrition & antioxidants, low fat and much

more!)

Theyre inexpensive

A great protein and vegetable replacement

SECRET WEAPON- The Crock PotUsing dry packaged beans presents the challenge of a long cook time. Cookon low all day and youll have beans ready for dinner or a recipe (butremember you need to pre-soak). I will soak all night, then cook in thecrock pot the next day.

COLLECT RECIPES

Go online

Ask friends Get a cookbook from the library

Commit to trying new recipes. My family knows that Sunday night isbean night, which means we may be trying something new!

MY FAVORITE COOKBOOKThe Daily Bean, by Suzanne Caciola White (I found it at IMCPL)Her chapters are organized by bean type, then recipe. So lets say you havesome black beans and are wondering what to do with them? Go to the black

bean chapter.

DONT LIKE BEANS?

Keep Trying! Get a bean cookbook at the library or look online fordifferent recipes. They are an inexpensive experiment.

Spices and Flavoring makes all the difference. Beans without the properseasoning ARE blah!

They are good for you and your family! Read some research- it willconvince you to add them to your diet.

Heres a recipe to try:Ziti Mexi-Cali (black beans)from the Cheap, Fast and Good Cookbook, page 230

8 oz. ziti or other short pasta1 can 14.5 oz. Mexican style tomatoes or diced seasoned tomatoes1 can 11 oz yellow corn, drained1 can 15 oz black beans or 1 cup homemade black beans, rinsed & drained1 bunch scallions (1/2 cup thinly sliced, including greens)

Barbara Hult- GECs WINGS Ministry- Frugal Fair- April 2011


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Fresh chopped cilantro (2 tbsp) optional cup (1 oz) shredded cheese

Cook pasta according to package directions; drain. In a bowl, mix the rest of theingredients, except for the cheese. Add cooked pasta. Top with cheese. This may beserved cold as a salad, or warmed for a main dish.

GROCERY GURU, Prevention Magazine

CYNTHIA SASS, MPH, RD is Prevention's nutrition director. As a registered dietitian, she's been helping realwomen healthfully navigate grocery aisles for more than a decade.

Beans have the highest antioxidant content, period. Plus they're delicious, low cal, and they fill you up fast

IF I COULD EAT only one food for the rest of my life, it would definitely be beans. I love the way they taste,but they also fill me up for hours. Plus, they make me feel like a health champion. That's because beans havesuch an amazing nutrition track record. Bean eaters are associated with smaller waist sizes and a 22% lowerrisk of obesity. They also take in less "bad" fat and one-third more fiber than those who avoid these nutritionalgems.

One cup ofbeans provides a whopping 13 g of fiber--which is half of what we need daily--with no saturatedfat. Beans are loaded with protein (about 15 g per cup) and dozens of key nutrients, including a few mostwomen fall short on--calcium, potassium, and magnesium. Studies also tie beans to a reduced risk of heartdisease, type 2 diabetes, high blood pressure, and breast and colon cancers. And surprisingly, red, pinto, andkidney beans are the highest antioxidant food, beating out both blueberries and cranberries.

We've all heard the funny songs, but nutritionally speaking, beans are no joke. The latest Dietary Guidelinesadvise eating 3 cups every week, and the canned varieties do count! Keep bloating (and embarrassing gas) to aminimum by popping a Beano supplement before you eat or sipping peppermint tea after. Here, my beanshopping tips:

Buy canned: They're just as healthy

You may have heard that bagged beans are best, but they need to be soaked and then boiled for hours beforethey're ready to eat. Who has the time or patience for that? Bagged beans are generally less expensive (about $1per 16-ounce bag versus $1.50 for a 15-ounce can) and have no added ingredients, including salt. But cannedvarieties, which are ready to eat, can be just as nutritious.

Go for low sodium

Canned low-sodium beans are exactly the same price, with two-thirds less sodium. That's a decrease from about720 mg per cup (a third of the daily max of 2,300 mg) to 220 mg. Rinsing beans in a colander under cold waterfor 1 minute will wash away about a quarter of the sodium.

Look for vegetarian versions

Baked and refried are two of my personal favorites because both are seasoned and versatile. I sometimes eatbaked beans (beans baked or stewed in sauce) on whole grain toast for breakfast, and I love using refried pintoand blackbeans in dips, burritos, and even dinner salads. But both varieties are traditionally prepared with lardor bits of pork, which add calories, cholesterol, sodium, and saturated fat. Luckily, you can easily find

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vegetarian versions of each these days. Choosing vegetarian refried beans reduces the saturated fat content from16% of the daily value to zero per cup and adds a bonus 2 g of protein--and they taste just as delicious.

Avoid dented or bulging cans Small dents and dings are okay, but if you find a badly dented or swollen can inyour cupboard, or if a can spurts liquid when opened, toss it out right away using disposable gloves. These areall possible signs of botulism, a potentially deadly form of food poisoning that generated canned-food recalls asrecently as last summer. If you're ever unsure, think, When in doubt, throw it out. For more on food

HEALTHBENEFITSBean by Bean

The key nutrients in each bean vary by type. Give your body a broader range and reap the anti-aging anddisease-fighting benefits by mixing it up.

BLACKRich in anthocyanins, the same heart disease- and cancer-fighting antioxidants that are found in grapesand cranberries.

GARBANZO (CHICKPEAS) A recent study found that a chickpea-fortified diet slashed "bad" LDLcholesterol levels by almost 5%.

KIDNEY The thiamin (vitamin B1) in this bean protects memory and brain function; a deficiency has beenlinked to Alzheimer's disease.

NAVY Potassium regulates blood pressure and normal heart contractions.

PINTO Fiber helps stabilize blood sugar, lowering the risk of type 2 diabetes.

My Favorite Bean-Based POWER MEALS

Cup for cup, beans provide about twice as much fiber as most veggies, and you can count them as either aprotein or vegetable in your meals. Here, three fast fixes that will fill you up for less than 500 calories:

TACO SALAD Top 2 cups of bagged baby greens with 1/2 cup of rinsed and drained canned blackbeans. Topwith 1/4 cup of salsa, sprinkle with reduced-fat shredded Cheddar cheese, and garnish with 2 tablespoons ofchopped avocado.

MEDITERRANEAN BEAN BOATS Spoon 2 tablespoons of rinsed and drained canned garbanzo beans intoeach of 4 large romaine lettuce leaves. Top each with a few strips of roasted red pepper and garnish withchopped onions and pine nuts.

RUSTIC BEAN SAUT In a medium skillet, saut 1/2 cup of rinsed and drained canned kidney beans with 1cup of canned Italian-style tomatoes and 1 cup of frozen cut green beans. When heated through, transfer to adish and dust with grated Parmesan or Romano cheese.

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The Secret Benefits of Beans. By: Foltz-Gray, Dorothy, Health (Time Inc. Health), 1059938X, Nov/Dec97,Vol. 11, Issue 8They're loaded with two ingredients that could save your life

At the Ritz-Carlton in Chicago, chef Sarah Stegner likes to simmer ivory rice beans in a steaming chicken brothwith shallots, carrots, celery, onions, garlic, and thyme. Later she'll saut them with roasted tomatoes and alamb shank, then sidle the dish next to a rack of lamb. Miles southwest at the renowned Coyote Cafe in SantaFe, Mark Miller earns his customers' raves with pintos in a long-simmered sauce of tomatoes, chiles, and darkbeer. Beans, the once-lowly staple of peasant cupboards, have become cool, the gems of rustic cuisine. Chefsare rediscovering their variety, their versatility, their ability to marry different flavors.

And you should, too. Because what even many famed chefs don't know--what most scientists didn't realize untilrecently--is that beans are powerful combatants against the two illnesses that kill the most Americans.

Beans are natural storehouses of folic acid, a B vitamin that controls the body's level of homocysteine, an aminoacid some experts say is as risky at high levels as smoking and perhaps more influential than cholesterol.Among foods high in folic acid, eight of the best are lentils, black-eyed peas, pintos, navies, great northerns,limas, kidneys, and garbanzos. Spoon for spoon, black-eyed peas and pintos give you more folic acid thancooked spinach. In fact, only fortified cereal upstages them.

Our bodies derive homocysteine from methionine, another amino acid, which we get mostly from the protein inmeats and dairy products. Chow down on an omelette or even ultralean turkey breast, and as you digest themeal your homocysteine levels rise. Exactly how this molecule does its damage is unclear, but in test-tubestudies it injures the kind of cells that line blood vessels, causing them to begin malfunctioning. In the body theresult may be a buildup of plaque. In fact, some scientists speculate that if homocysteine didn't damage cellsfirst, cholesterol couldn't collect in arteries. Regardless of how the havoc begins, this much is clear:Homocysteine is dangerous. In new research last July Norwegian researchers found that even among peoplewith existing coronary artery disease, homocysteine levels predicted with surprising accuracy who would die ofa heart attack. Patients with moderate levels were twice as likely to die as those with low levels, and patientswith loads of homocysteine were three to six times more likely to die. Intriguingly, the varying levels ofhomocysteine had nothing to do with how clogged patients' arteries were, only with whether they would die.

Folic acid, along with the vitamins B-6, added to grain products, and B-12, found in meats, together act as akind of chemical broom, sweeping excess homocysteine from the body. Most of us get plenty of B-6 and B-12.But Americans typically get no more than 250 micrograms of folic acid a day, far below the 400 mcg that heartspecialists suggest.

Just as worrisome, new research indicates such low levels put us at risk not only for heart disease but also forcancer. This year Bruce Ames, a noted biochemist at the University of California at Berkeley, established thatfolic acid deficiency can cause breaks in human chromosomes, which may eventually lead to many forms ofcancer. When folic acid was added to volunteers' meals, tests showed significantly fewer breaks in theirchromosomes. The effects of too little folic acid may extend to the brain as well. In studies elderly people with

low stores of the B vitamins have shown a decline in their ability to solve problems.

All this evidence, plus research demonstrating that folic acid helps prevent certain birth defects, convinced thegovernment to order food companies to fortify baked goods, rice, and pasta with the vitamin as of January. So,you may assume, soon we'll all be protected.

Don't count on it. Ames and many other folic acid researchers say the fortification levels are too low. They weredesigned to add about 100 mcg a day to the American diet, about half of the 179 mcg you would get from eating



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