Showing posts with label make. Show all posts
Showing posts with label make. Show all posts
Friday, March 20, 2015
How to Make Chicken Pot Pie in the CrockPot
Day 249.
Chicken pot pies are a staple in a lot of homes---it started as a way to use up all the leftovers from the fridge, but now has changed into a meal made all on its own.
I havent had very many pot pies. Ive never ordered one at a restaurant, and am only really familiar with the frozen ones put out by Marie Callenders. I figured that since the tamale pie and the bbq chicken topped with cornbread transferred so nicely to crockpot cooking, a chicken pot pie would too.
Adam thought it tasted like stuffing. It kind of did. My taste buds are all out-of-whack from a funky cold. Everything kind of tastes like metal.
The Ingredients.
Filling:
--2 chopped up skinless chicken thighs or breast halves (raw, but chopped up)
--1/2 cup chopped carrots (these were fresh, but frozen would work)
--1/2 cup frozen corn
--1/2 cup frozen peas
--1/2 t marjoram
--1/2 t thyme
--1/2 t celery seed
--1 t onion powder
--canned cream-of-something soup (or see homemade alternative down below)
--2 T low fat milk
Homemade Soup Alternative:
make a roux on the stove top with the butter and flour, then whisk in the other ingredients.
--1 T butter
--3 T flour (Pamelas or other GF baking flour)
--1/2 cup low fat milk (I used soy)
--1/2 cup chicken broth
--1/4 t salt
--1/4 t black pepper
Biscuit Topping:
--2 cups biscuit mix (I used Bobs Red Mill biscuit mix. I much prefer Pamelas but my favorite store has been out of it for a few weeks)
--1/2 T white sugar
--1/2 cup melted butter (thats a whole stick)
--3/4 cup low fat milk (stick with 2% or lower; I used soy)
The Directions.
Im already tired of typing. This is a long one. Sorry.
I used a 4 quart crockpot for this recipe. There really wasnt too awful much filling---I used what I had on hand, but if you have a large family or would like leftovers, Id double the filling.
Spray crockpot with cooking spray. Chop up the chicken and put it into the crockpot. Dump in the vegetables. Add all of the spices. Stir in the cream-of-something soup and add 2T of milk to the can, squish it around to get all the good stuff out of the can, and pour in the rest. Stir well.
In a mixing bowl, make up the biscuit topping. The dough will be pretty playdoughy, and I pretty much mixed it with my hands. Spread the dough on top of the chicken and veggie mixture.
Cover and cook on high for 3-5 hours, or on low for 6-7. This is done when the biscuit topping is golden brown, and is hard to the touch in the middle. I cooked ours on high for 4 1/2 hours, and it got a bit too crunchy on the very edges.
If you find that your crockpot seals really well and you have a bunch of condensation building up, you can prop open the lid with a wooden spoon or chopstick. I tried the paper towel trick with this dish, and wasnt impressed. I laid a double-layer of paper towels over the top of the crock, then put the lid back on. The condensation made the paper towels really wet, and they drooped into the food. Also, when I took off the lid and then removed the towels (they were very wet and very hot) I got a blast of steam on my hand that hurt. Im going to stick with venting with a chopstick.
The Verdict.
This was neat to try, and Im glad that I did, but I dont see making it again unless someone specifically requests it. Were just not huge chicken pot pie people. My brother really likes chicken pot pie though. I should make it for him. I love it that with stuff like this you can play around and use whatever meat and veggies you have in the house.
The filling was good. Adams right, it tastes like stuffing. Is that the marjoram?
Tuesday, March 10, 2015
How To Make Raw Cultured Vegetables
After hearing about my friend Judith Barnes, aka Zucchini Breath, and her fermented sauerkraut-making extravaganza this winter, I decided to give it a go.Now, Ive gotta be honest. Having been raised by the Hungarians, when I think of sauerkraut, memories of kolbász (garlic sausage) and székely goulash (pork stew) come to mind. So, it was a little bit of a stretch for me to envision eating sauerkraut in the raw. But hey, this journey into Raw Food Land has been all about stretching my self-imposed limitations, exploring new foods, and creating new taste memories.
When I learned that cultured vegetables add valuable probiotics and enzymes to your body, which help stamp out Candida, boost your immune system and curb your cravings for sweets, I was all "Lets get fermenting!"
So How Do We Do This?
In a nutshell, raw cultured vegetables are made by shredding cabbage or a combination of cabbage and other veggies, and then packing them tightly into an airtight jar or crock. They are then left to ferment at room temperature for several days or longer. Easy.
During the fermentation process, friendly bacteria grow, multiply, and thrive in their new environment. They convert the sugars and starches to lactic acid and partially digest the veggies, softening them or "pickling" them in the process.
Heres a wonderful video by Sandor Katz on fermenting vegetables. I love this guy! Check out his book Wild Fermentation for loads of information on the health benefits of fermented food.
See how easy that is? And after you get the hang of it, you can get creative and start experimenting. Try dark leafy greens like kale and collards. Soak, drain and chop up sea vegetables like dulse, wakame, hijikii and arame. Add either fresh or dried herbs such as dill, caraway, juniper berries, garlic, and ginger root. Let your imagination run wild!
Fermented vegetables can keep in your fridge for months. Like women and fine wine, they become even more delicious with time. (*wink*) You can pull one of these living salads out whenever youre hungry and have some "fast food."
Heres a few of my favorite recipes so far. Enjoy and share!
Cucumber Kimchi
3 English cucumbers, thinly sliced
6 inches fresh ginger, grated
2 daikon radish, grated
4 scallions, chopped
3 cloves garlic, chopped
1/2 lemon, juiced
2 Tbsp cayenne
1 Tbsp sesame seed
Fermented vegetables can keep in your fridge for months. Like women and fine wine, they become even more delicious with time. (*wink*) You can pull one of these living salads out whenever youre hungry and have some "fast food."
Heres a few of my favorite recipes so far. Enjoy and share!
Cucumber Kimchi3 English cucumbers, thinly sliced
6 inches fresh ginger, grated
2 daikon radish, grated
4 scallions, chopped
3 cloves garlic, chopped
1/2 lemon, juiced
2 Tbsp cayenne
1 Tbsp sesame seed
Spicy Pink
3 heads red cabbage, shredded
6 carrots, grated
3 inches fresh ginger, grated
6 cloves garlic, chopped
Sweet Kraut
3 heads green cabbage, shredded
2 beets, grated
3 carrots, grated
1 Fuji apple, grated
1/2 lemon, juiced
Sunday, March 8, 2015
Make your baby stay asleep all night
How can I get my baby to stay asleep?
Can not unbearable if your eight month old baby wakes up several times a night?
You get tired and stressed and your relationship with your partner suffers. Sadly for the child sleep disorders that began in childhood can persist for many years. It is important to teach children how to get to and stay asleep.
Can not unbearable if your eight month old baby wakes up several times a night?
You get tired and stressed and your relationship with your partner suffers. Sadly for the child sleep disorders that began in childhood can persist for many years. It is important to teach children how to get to and stay asleep.
If you do not, it could be embarrassing later. A woman walking in Paris when her child is mounted in his arms, reached under his shirt to keep his chest, then fell asleep. Conscious mother said that this is the only way he can nap and she wore it around this position for the next three quarters of an hour. This account is told by Pamela Druckerman childrens books in French Do not throw food.
However, some parents are assuming that half of the night with a eighth month is a sign of the commitment of the parents rather than acknowledge the child has a sleep problem. This despite the fact that in some countries like France to have a baby for more than four months has learned to sleep through the night is the norm.
So how is this possible? Why do some babies stay asleep while others do not? The reason seems to be something to do with the behavior of parents. Many English speaking countries are rather than letting their babies cry a little. They believe that babies cry because they need something and it does not matter does not respond immediately.
Babies wake from their sleep cycle, which lasts about two hours. It is normal for young babies to cry a little when they first learn to connect these cycles. The danger is easy to learn to depend on an adult to relieve him sleep after each cycle. If a child is able to fall back asleep on their own, even once, it will be easier to do the next time.
Stay asleep all night, will make your baby hungry ?
And of course, the baby may feel hungry and want a stream. But this does not mean that there is a need to be fed. The stomach needs rest too. We can all learn to fast overnight and have "breakfast" in the morning.
For some reason, many parents assume that for some time, they must reorganize their lives whims of baby. But surely a bit of frustration will not crush the child. To meet the ever babies means they will not learn what is expected of them never learn self-control and a lot of frustration. In fact, experts say that learning is gentle, is not harmful.
Sleep researchers like Jodi Mindell, who has examined many studies suggest babies a few weeks of age need their parents to take an active role in their learning to sleep well. Most university Pediatric like Teresa Pinella offer similar advice.
In the early months than babies with parents to light during the day, even for naps and to bed in the dark night. Help the child learn the difference between day and night is meant for example does not, rocking or nursing your baby to sleep at night.
For some reason, many parents assume that for some time, they must reorganize their lives whims of baby. But surely a bit of frustration will not crush the child. To meet the ever babies means they will not learn what is expected of them never learn self-control and a lot of frustration. In fact, experts say that learning is gentle, is not harmful.
Sleep researchers like Jodi Mindell, who has examined many studies suggest babies a few weeks of age need their parents to take an active role in their learning to sleep well. Most university Pediatric like Teresa Pinella offer similar advice.
In the early months than babies with parents to light during the day, even for naps and to bed in the dark night. Help the child learn the difference between day and night is meant for example does not, rocking or nursing your baby to sleep at night.
Little things to do to make your baby stay asleep at night .
Its all part of what these days is called caring parent. Vigilance is the best form of spiritual discipline: stay in the moment and to be attentive to deeper problems, rather than foolishly jump to judgment or being attached to what you expect.
Unless we take a break and watch the baby we will not know if he or she really needs help. This does not allow the child to complain all the time, but just give him a chance or learning. Even young babies need to learn to wait for attention - after all, we do not accept always what we want when we want it, this is a normal thing that we experience in life. If they expect instant gratification, they will not learn to relax and drift back to sleep.
And when it comes to sleep, even young babies need to learn to be separated from their parents for a few hours. You can let go of consciousness if you are easy to be alone. Parents stopping and observing the quantity of sleep teaching.
However, if this is not done and they not stay asleep , and bad habits persist after four months of an infant who has not slept all night probably need a special program of graduated exposure using some form of " controlled crying ". It is gradually extend the time before getting out of bed for the child. The length of time the baby cries before going to sleep for several nights reduce. For it requires parental consistency.
Unless we take a break and watch the baby we will not know if he or she really needs help. This does not allow the child to complain all the time, but just give him a chance or learning. Even young babies need to learn to wait for attention - after all, we do not accept always what we want when we want it, this is a normal thing that we experience in life. If they expect instant gratification, they will not learn to relax and drift back to sleep.
And when it comes to sleep, even young babies need to learn to be separated from their parents for a few hours. You can let go of consciousness if you are easy to be alone. Parents stopping and observing the quantity of sleep teaching.
However, if this is not done and they not stay asleep , and bad habits persist after four months of an infant who has not slept all night probably need a special program of graduated exposure using some form of " controlled crying ". It is gradually extend the time before getting out of bed for the child. The length of time the baby cries before going to sleep for several nights reduce. For it requires parental consistency.
Broccoli Shitake Mushroom and Red Pepper Quiche With A Brown Rice Crust How To Make A Healthy Vegetarian Quiche
Sauté the red bell pepper, red onion and shitake mushrooms.
A brown rice crust is easy to make and is low in calories and fat.
Sprinkle with 2 tablespoons of shredded parmesan and bake.
After baking 45 minutes at 375 degrees, let sit for 10-15 minutes.
Beware Restaurant Quiche
When some people see the word "broccoli" or "vegetable" in a menu item, they often get the false impression that the dish is healthy. With vegetable quiche dishes, nothing could be further from the truth. Thats because most quiche dishes made in a restaurant are prepared with butter, heavy cream, full fat cheeses and lots of eggs. And thats just the filling! The crust is generally made from refined white flour and butter or lard. It wouldnt be hard for a slice of restaurant quiche to be over 600 calories and contain 40 to 50 grams of fat.
How To Lighten Up A Veggie Quiche
First, the Crust
I was very excited to find ready made, whole wheat and spelt crusts at Whole Foods. At first glance, I thought that would be a healthy choice for my crust. After reading the label, however, I was surprised to find out that one crust contained almost 900 calories, 64 grams of fat and 32 grams of saturated fat. Even though the saturated fat was from "tropical" oils and contained zero cholesterol, I was still put off by the amount of total fat and calories. I found a few recipes that made a crust using a mixture of cooked rice and eggs and was very pleased with the results. To step it up a notch, I used brown rice and an egg white. The resulting crust had half the calories and 1/16th the fat of the ready-made whole wheat crust. It wasnt as convenient as pulling it out of the freezer but it was still pretty easy to make and certainly worth the effort.
Then, the Dairy
You can lower the calories and saturated fat and still get a very nice consistency by using reduced or low fat cheese instead of full fat cheese. In this recipe I use low fat cottage cheese and reduced fat swiss or cheddar. You can also replace cream with soy milk or fat free evaporated milk. To further reduce the calories and cholesterol, you can replace one of the eggs with 2 egg whites. The flavor created by adding a few tablespoons of high quality parmesan on top will give the impression that all of the dairy ingredients are rich and decadent and no one will realize that youve made these healthy substitutions.
Finally, the Vegetables
There is no need to fry the vegetables in loads of butter. Steam the broccoli and lightly sauté the onions, peppers and mushrooms in a few teaspoons of olive oil.
And the Result is...
The following recipe uses all of these techniques and weighs in at around 300 calories a slice with14 grams of fat and only 4 grams of saturated fat. It also provides around 20 grams of high quality protein and almost 7 grams of fiber. Thats pretty healthy for a quiche.
Good Menu for a Brunch, Baby or Bridal Shower
A veggie quiche is great to serve at a brunch or shower. Serve with roasted baby potatoes, a big fruit or raw green salad and, for a special treat, Mimosas (a flute filled with half champagne and half orange juice). Enjoy!
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Broccoli, Shitake Mushroom and Red Pepper Quiche in a Brown Rice Crust
[serves 8]
For the crust [youll need a 9 inch pie pan]
2 cups cooked brown rice
1 large egg white
pinch of salt and pepper
For the filling
2 cups broccoli florets
2 teaspoons olive oil
1/2 cup red onion, thinly sliced
1 cup red bell pepper, thinly sliced
1 cup baby shitake mushrooms
2 large organic, cage free eggs
2 large organic, cage free egg whites
1/2 cup unsweetened soymilk or fat free evaporated milk
1/2 cup low fat organic cottage cheese
1/2 cup reduced fat swiss or cheddar cheese, shredded
1/2 teaspoon sea salt
1/8 to 1/4 teaspoon black pepper
1/2 teaspoon fresh thyme (or 1/4 teaspoon dried)
2 tablespoons fresh parsley (or 1 tablespoon dried)
2 tablespoon parmesan, shredded
Preheat oven to 400 degrees F. Combine cooked brown rice, egg white, and a pinch of salt and pepper in a small bowl. Lightly grease a 9 inch pie pan. Press the rice mixture into the bottom of the pie pan and up the sides. Bake for 8 to 9 minutes until it "sets". Remove from oven. LOWER THE OVEN TO 375 degrees.
Steam the broccoli until fork tender and separate into small pieces. Remove from heat and let cool. Sauté the onion, bell pepper and shitake mushrooms until they soften, about 8 to 10 minutes. Remove from heat and let cool. Place the eggs and egg whites in a mixing bowl and lightly beat. Add the milk, cottage cheese, shredded swiss or cheddar cheese, salt, pepper, thyme and parsley and mix thoroughly. Add the cooled broccoli and sautéed vegetables and mix well. Pour mixture into the baked rice crust and top with parmesan cheese. Bake at 375 degrees for 45 minutes or until you can gently shake the quiche and it doesnt wiggle. Remove from oven and let sit for 10 to 15 minutes before serving.
Per serving: 304.1 calories, 13.9 g fat, 4 g saturated fat, 119 mg cholesterol, 19.8 g protein, 33.2 g carbohydrates and 6.6 g of fiber.
Saturday, March 7, 2015
Vegan Sugar Free Gluten Free Palisades Peach Crisp Or Make It With Nectarines To Avoid Peeling!
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| This warm and delicious peach crisp makes the perfect dessert! And its less than 150 calories per serving! Follow Foods For Long Life on FACEBOOK ! |
My Visit to Grand Junction, Colorado
My good friend, Dr. Christine Gallagher, who is a Natural Health Practitioner at Journey4Wellness, invited us to visit her and her family in Grand Junction, Colorado. Doug and I had never been there so we were excited to visit. They live right at the base of the Colorado National Monument which is one of the most beautiful sites Ive ever seen.
Christine practices a modality that is quite interesting and amazing. Its called Acutonics® which is similar to acupuncture but instead of using needles, she uses special tuning forks! Its very cool.
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| Me (left) and Dr. Christine Gallagher during my Colorado visit |
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| "Coke Ovens" - dome-shaped sandstone monoliths in the Colorado National Monument in Grand Junction, Colorado |
Colorado Grows Amazing Peaches!
Christine introduced me to Palisades peaches, one of the best tasting peaches Ive ever had! Since she had a big box of them, and Doug and I LOVE crisp, we made the family Palisades peach crisp several times during our visit. Her son is allergic to sugar (a mixed blessing) so we made a sugar free version using stevia. We realized that peaches, like most fruit, is so sweet, sugar is entirely unnecessary!
When we got home, we made it again only this time we used nectarines, instead of peaches, and gluten free flour. Since nectarines have such thin skin, we decided not to peel them. It came out great! So if you arent in the mood to peel peaches, try making nectarine crisp! The gluten free flour also worked very well so this makes a good gluten free dessert if you buy gluten free oats. Oats are naturally gluten free but sometimes they can get contaminated in the processing plant. If you have celiac or are especially intolerant to gluten or wheat, buy "certified" gluten free oats.
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| Palisades peaches are amazing! |
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| Try making the crisp with sliced nectarines. If they have a thin skin, there is no need to peel them. A real time saver! |
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| Another wonderful peach recipe is Raw Vegan Peach and Blueberry Crisp |
Peach (or Nectarine) Crisp
Vegan, Sugar Free, Gluten Free
[makes 8 servings]
For the topping
3/4 cup (gluten free) rolled oats
1/2 cup (gluten free) all purpose flour
3 packets Sweet Leaf stevia
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
3 tablespoons Earth Balance buttery spread
For the fruit
7 cups thinly sliced, (about 9) peeled peaches or un-peeled nectarines
1 - 2 teaspoons fresh fruit protector or 1 tablespoon lemon juice
1 packet Sweet Leaf stevia
1/4 t cinnamon
Preheat oven to 350 degrees C and take out a 7" x 11" or 8" x 8" baking pan.
Make the topping by mixing all topping ingredients with a fork until well blended and crumbly. Set aside.
Place all fruit in baking pan and stir in fruit protector (or lemon juice), stevia and cinnamon.
Spread the topping evenly over the fruit and bake for 45 to 55 minutes or until bubbly and golden brown.
Remove from oven, let sit for 15 minutes and serve. Top with dairy free, vanilla ice cream or just eat as is!
Per serving: 132.2 calories, 4.1 g fat, 1.0 g saturated fat, 0 mg cholesterol, 2.7 g protein, 24.1 g carbohydrates, 3.3 g dietary fiber and 26.7 mg sodium.
Make 2014 Your Healthiest Year Ever! Set Big Health Goals With Tiny Steps To Accomplish Them
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| This was taken in 1989 (ignore the crazy perm.) My 2014 health goal is to start running again. Follow Foods For Long Life on Facebook and Pinterest. |
Its a New Year
Is there a health issue that is keeping you from experiencing life to the fullest? Are you tired of being tired, overweight, inactive, depressed? Are you feeling as though your calendar has more doctors appointments on it than dinner dates? Are you spending more on medications than vacations? Is there a bad habit that is running and ruining your life? Or are you feeling pretty good but you want to feel fabulous? Now is the perfect time to make a plan to turn things around!
Running - Good for the Heart in More Ways than One
25 years ago I became a runner. Id like to say I began running for my health, but I actually starting running to attract this hot, young, good looking guy (who is now my hot, young, good looking husband.)
I was already 40 years old at the time and couldnt run around the block. Dancing was always my movement of choice. Throughout my life I took ballet, modern dance, ball room, jazz, anything dance. But I never ran and its quite different.
Doug and I both worked at Rolm Systems at the time. It was one of the first Silicon Valley campuses that really encouraged exercise (years before the likes of Google.) They had a big, modern workout facility, racket ball courts, a swimming pool, and more. At 40 I was one of the oldest people on campus. All of my employees were these twentysomething-year-old engineers who were incredibly fit and very active in sports. I had just come from IBM corporate headquarters in New York where the demographic couldnt be more different.
I noticed that Doug jogged every morning. He was a soccer player so running came very naturally to him. I cant imagine what made me think I could ever keep up with this fit, 30 year old man, but I was motivated!
I found a track nearby and started running. I couldnt even make it around once. My heart rate shot up and I thought my lungs were going to explode in my chest. Not a quitter, I started walking a bit, and running a bit. Eventually I made it around the track. I did a little better each day. In fact, twelve weeks later, Doug and I ran Wharf to Wharf together, a six-mile race from Santa Cruz to Capitola! It must have impressed him because we were married less than a year later.
Unfortunately, for a number of reasons, I stopped running. At 65, my desire to start running again seems a stretch but certainly not out of the question. Its never too late to get healthier and in better shape!
A New You
Im always inspired when I think that most of our cells rejuvenate themselves within a year. So no matter what shape we are in (mentally and physically), we could do our very best to make sure we have great nutrition, fresh air, clean water, appropriate exercise, positive thoughts and nurturing relationships. After a single year you could be a whole new you!
Whats Your Biggest Health Goal This Year?
Although people generally have goals for their careers, starting a family, financial goals, etc., they generally dont have a health goal. For me, this is the most significant goal one can have and I always encourage people to pick a health goal - a big one. And then, take tiny steps to achieve it. Goals such as:
Stop smoking
Get your blood pressure down
Lose 50 pounds
Have better sex (whats healthier that that?)
Adopt a healthy vegan diet
Get off type 2 diabetes medication with diet and exercise
Be able to run a mile, 3 miles, a marathon (whatever is a stretch goal for you)
Beat cancer
Give up your biggest unhealthy food addiction (red meat, soda, fried foods, ice cream)
Learn to control anger or stress
Have more energy
My health goal this year is to be more active and to run again. Ironically, while writing my eBook, Health Begins in the Kitchen, I spent less time being active and more time indoors creating and testing recipes or sitting on my butt writing. In addition, I crushed a toe a few years ago which led to a painful neuroma. Although its healed to the point that I can once again walk for long distances, I havent gotten back to running - the one exercise that makes me feel phenomenal (runners high and all.) When I ran I had a higher energy level, lower body fat, lower cholesterol, and higher spirits. So this is a great health goal for me.
Big Goals, Tiny Steps
Big goals are overwhelming, whether they are health goals, career goals, or others. The best way to start on a BIG goal, is to slice it up into TINY STEPS. Lets use my goal of running.
Tiny Step 1
Make the goal specific: To finish a local 5K fun run by summer.
Tiny Step 2
Research the local fun runs and pick one. Print out the details and hang them on the wall for inspiration with the date and time. Register for the race.
Tiny Step 3
Put a training plan together.
For example:
Week 1: Get good running shoes.
Week 2: Find a cushy running track nearby and/or buy a used running machine with a soft bed.
Week 3: Run/walk 1 mile alternating walking 1/4 mile, running 1/4 mile, walking 1/4 mile, running 1/4 mile. Increase total and running distance incrementally timed out to reach the goal distance of 5K (3.1 miles) by the date of the race.
Not so Tiny Step 4
Develop a physical therapy plan if I have foot pain from my neuroma (chiropractor for orthotics, acupuncture for foot pain, more cushiony running shoes, etc.)
Tiny Step 5
Monitor running plan by week. Adjust plan if necessary but dont give up.
Whats Your Health Goal?
What would you like to happen to your health in 2014? Go ahead, say it out loud. Write it down. Jot it on a post it and stick it on your bathroom mirror. Just having and articulating a goal is half the battle. Slice your goal up into tiny steps. Make a plan. Nothing is impossible!
Anasazi Beans With Kombu How To Make Beans More Digestible And Nutritious!
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| Beans are the perfect substitute for meat and very important in vegetarian and vegan diets. Follow Foods For Long Life on FACEBOOK ! |
The Importance of Beans
Beans are an essential food in anyones diet but they are particularly important to those who consume little or no animal products. They are truly nutritional powerhouses and are:
* High in protein, dietary fiber and complex carbohydrates
* Low in calories, fat, sodium and are free of cholesterol
* Rich in vitamins and minerals
* A very inexpensive, nutrient dense food source
Just One Cup of Beans
For example, lets take pinto beans. They are easy to find and very inexpensive.
One cup of cooked pinto beans is only 245 calories and 1 gram of fat yet it provides:
* 15 g or 31% of the daily value (DV) of protein.
* 15 g or 62% DV of dietary fiber.
* At least 20% DV of Iron, Magnesium, Phosphorus and Potassium and 39% Manganese.
* 74% DV of Folate and at least 20% DV of Thiamin and Vitamin B6
* Provides over 200 mg of omega-3 fatty acid.
Lots of Variety
There are many varieties to choose from. Here are a few to try:
Aduki Bean - commonly eaten in Asian cuisine.
Anasazi Bean - unhybridized and indigenous to North America.
Black Bean or Turtle Bean - native to Mexico.
Black-eyed peas - also known as cowpeas and used in Southern cuisine.
Pink Bean - used in Hispanic and American Indian cultures.
Fava Bean - also known as broad bean, these have become more popular in North American cuisine.
Garbanzo Bean or Chickpea - a very versatile bean used in many different types of cuisine.
Great Northern, Cannellini and Navy Beans - types of white beans.
Kidney Beans - found as red or white kidney beans.
Lentils - come in many colors and sizes and eaten all over the world. They cook faster than other beans.
Lima Bean - Also known as "butter beans", they are a favorite in South America.
Soy Bean - also eaten as tofu, tempeh and miso. Very high in protein.
Adjusting to Beans
Some people have a problem digesting beans, especially if they arent used to eating them and they currently are on a highly processed, low fiber diet. Beans should be introduced to the diet gradually as consuming too many, too quickly can cause gas and intestinal problems. Gas is caused by indigestible sugars (oligosaccharides) contained on their outer coating. But there are things you can do when preparing the beans that will make them more digestible.
Techniques to Improve Texture and Digestibility of Beans
1. Slow soak - Cover the beans with water and soak for 6 to 8 hours or overnight. Change the water once or twice if possible. Soaking helps eliminate the indigestible sugars that cause gas as well as the phytates that bind with important minerals making them unavailable. By rehydrating the beans, they will also cook more evenly and not split open. Soaked beans also cook much faster retaining more of their nutrient value.
2. Boil the first 20 minutes - When you start to cook the beans, boil uncovered for the first 15 to 20 minutes, scooping off and discarding any foam.
3. Add a strip of Kombu to the pot while cooking.
Kombu is a sea vegetable that expedites cooking, improves digestibility of the beans and reduces issues with gas. It also adds iodine, a very critical mineral that is lacking in our diets. Kombu also reduces the need for salt.
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| 1 gram of kombu provides 2,353 micrograms of iodine! |
4. Cook with herbs like cumin or fennel. Mexicans also use "epazote" or "wormseed leaf" while cooking to reduce gas in beans.
Anasazi Beans
I love anasazis. They are also known as "New Mexico cave beans" after being discovered in a cave once inhabited by Native Americans. This beautiful and colorful unhybridized bean has been cultivated for more than 1,000 years. They are sweet and contain far less of the gas-causing sugars than other beans. I made them for lunch yesterday and they were wonderful.
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| Anasazi beans are sweet, have a delicate texture and cook much faster than most other beans. 1/4 cup Bobs Red mills dry Anasazi beans (~2/3 cup) provides: 150 calories 0.5 g fat zero cholesterol and saturated fat 27 g complex carbohydrates 9 grams dietary fiber 10 g protein |
Vegan, Gluten Free
[makes 2 1/2 cups cooked beans]
1 cup anasazi beans
water
4 inch strip kombu
1/2 teaspoon cumin
1/4 teaspoon salt, or to taste
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| Place rehydrated beans in a Dutch oven with 4 cups of water and a strip of kombu. |
Sort through the beans removing clumps of dirt. Rinse well under cold water.
Place beans in a large pot and cover with 4 cups of water.
Soak for 6 to 8 hours or overnight. Change soak water once or twice if possible.
Rinse again and cover with 4 cups of water and a 4 inch strip of kombu.
Bring to a low boil and cook uncovered for 15 minutes.
Remove foam that forms on top of water.
Reduce heat, cover and simmer until beans are almost done (1 hour more or less).
Add cumin and salt to taste and cook an additional 15 minutes or until beans reach desired texture.
Remove kombu, slice into thin pieces and return to pot.
Drain or cook off excess water and serve or use in any recipe that calls for cooked beans.
For a simple and satisfying meat free meal, serve over rice with a side of your favorite greens.
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