Sources I am using for this topic are (I’ll be adding more as I get to them):
Country Beans by Rita Bingham
Natural Meals in Minutes by Rita Bingham
*Most beans, grains, and vegetables are only 2-3% fat.
Soybeans and garbanzo beans are higher in fat than other beans, making them much more filling. You should include these two beans if you are not eating meat, because we need a little fat.
*Beans do not contain cholesterol.
Quote from Country Beans:
|They actually help the body get rid of what are considered bad choleserol cells (LDL). Recent studies have shown that by adding beans to a low choleserol diet, you can lower your cholesterol level by as much as 15 to 20%. The reason for this is in the high concentration of soluble fiber in beans. This soluble fiber has a cleaning affect on the body’s arteries.|
*Lots of Fiber
One cup of beans provide the same amount of fiber as 3 TB of Metamucil, Fiberall, or other over-the-counter bulk laxatives.
*Fiber in Gluten-Free Diets (Celiacs)
Beans are generally well tolerated, since it does not have gluten. Beans can be ground into flour, but it must be combined with other things like rice flour. I can post a Gluten-Free baking recipe later.
*High in Protein
Beans are an excellent source of protein. When combined with rice, corn and many other foods, they form a complete protein.
*Soybeans as a source of protein
Soybeans contain all the amino acids necessary to form a complete protein, equal to that of animal proteins. There has been some controversy with consuming large amounts of soy, especially for those of us with thyroid problems and in children. You will need to do some research to decide what is right for you.
*High in B Vitamins, Carbohydrates and Iron
The cause: Raffinose sugars in beans. Our digestive enzymes are not capable of breaking these sugars apart into simple sugars for absorption, so they are passed into the colon and other things happen around in your gut until it is passed on out.
Some helping ideas. I haven’t had a problem with beans, but hubby has. I should try some of these things.
Sprout your beans. This is suppose to reduce the amount of complex sugars.
Beans that are first sprouted, then cooked are more easily tolerated.
Slowly increase the amount of beans in your diet. Your body will develop the friendly bacteria needed to digest the beans.
Use Beano. This can be found in the the health section of your grocery store and sometimes hanging around in the bean section. Beano is an enzyme, which is suppose to help eliminate the gas.
Discard the soaking water.
Grind beans into flour. Beans ground to a fine flour can be added in small quantities to nearly everything you cook. (More on the use of bean flours later)
One 15-ounce can of beans = one and one-half cups cooked beans, drained
· One pound dry beans = six cups cooked beans, drained.
· One pound dry beans = two cups dry beans.
Soaking Dry Beans
Dry beans need soaking before cooking. Lentils and split peas don’t.
Overnight Soak: Wash and sort beans (could be rocks in there and some bad beans); place in large sauce pan with 6 cups of water per pound of beans. Let stand overnight.
Quick Soak: Follow above instructions, but bring beans and water to a boil and cook 2 minutes. Remove from heat, cover, and let stand 1 hour.
Crockpot Soak: My favorite way of doing it. Wash and sort beans. Place in crockpot at night, cover well, at least 3 inches above beans, with water. Place on high for a couple of hours, turn to low and cook overnight. In the morning they are nice and tender. Use in any recipe. I have noticed that the black beans do take longer to cook in the crockpot. They are not as tender in the morning as I would like .
Black Beans – 1 to 1 1/2 hours
Black-eyed peas – 1 to 1 1/2 hours
Garbanzo beans – 2 to 2 1/2 hours
Great Northern beans – 1 to 1 1/2 hours
Kidney beans – 1 1/2 to 2 hours
Lentils – 30-45 minutes (NO soaking required)
Limas, baby – 1 to 1 1/2 hours
Pink, pinto and red beans – 1 1/2 to 2 hours
Soybeans – 3 to 3 1/2 hours
Split peas, green and yellow – 35 to 45 minutes (NO soaking required)
White beans small – 1 to 1 1/2 hours
I have a Whisper Mill that is able to grind my beans, but the K-Tec grinder also works well.
You can find bean flour at health food stores.
Bean flour stores for up to 6 months on the shelf, 1 year under refrigeration. I always leave mine in the freezer; just take out the amount that I need.
Quote from Country Beans:
|Cooking Bean Flours. Soups, Sauces, Gravies, Thickeners: Beans ground to a fine flour can be whisked into boiling water and seasonings to make an almost instant soup or thickener,in only 3 minutes, and refried beans in only 5 minutes.
Bean flour combined with wheat flour accomplishes protein complimentation. Bean flour can be used in any recipe calling for flour by replacing up to 25% of the wheat flour with any variety of bean flour. If the recipe calls for 2 cups of flour, you could add upt to 1/2 cup bean flour.
I have liked the way bean flour will thicken soups, but I did not like the instant refried beans. I’ll post the recipe later for those of you who would like to try it. I prefer navy bean flour to any other kind of bean flour for a soup thickener. I have only done this with bean soups.
I have tried to make bread using some bean flour, but never have gotten it right. My loaves have always come out too heavy and dry. Doesn’t seem to matter how I adjust the ingredients . It must be my oven, yeah, that is it!
INSTANT MASHED BEANS
1 cup whole beans = approx. 1 1/8 cup bean flour.
1 cup water + 1/2 cup bean flour = 1 cup “instant mashed beans”
2 cups water + 3/4 cup bean flour = 2 1/2 cup fluffy mashed beans.
To use instant mashed beans in dips and other recipes calling for cooked mashed beans, bring 2 cups water to a boil, then whisk in 1 cup bean flour. Cook and stir for 1 minute, until mixture thickens. Reduce heat to medium-low, cover pan and cook 6 minutes, stirring occasionally.