01/20/2014
Beans Beans Beans!
Why Beans you ask? They are an exceptional source of protein, dietary fiber and are linked with so many health benefits it would take far more that this simple post to share. Not to mention (and appropriately for this Earth week) they are a sustainable, earth friendly food (organic, dry versions are best, as they are less likely to be packed in Sodium and less preservatives, however a good brand of BPA free Canned Bean/product is Edens).
What do I mean Sustainable? So we all have heard the Meat Vs. Beans debate, and how much energy it takes to produce one pound of meat verse one pound of Vegetable protein (Like beans). And although they both provide high amounts of protein and iron and vitamins, Red meat is high in saturated fats, cholesterol, possibly additives such as antibiotics, hormones, steroids, and other dangerous compounds. Beans are natural vegetables that are cheap, full of heart-healthy fiber and vitamins, and very versatile and are extremely good for the environment (as they do not require the amount of energy that raising livestock does).
As an extra Bonus Beans contain phytochemicals, compounds found only in plants (phyto is Greek for "plant"). Antioxidant Rich Beans have a class of phytochemicals that incapacitate cell-damaging free radicals in the body, (Free radicals have been implicated in everything from cancer and aging to neurodegenerative diseases like Parkinson's and Alzheimer's.)
Yummy Recipes
Toasted Chickpeas
• This easy recipe is crunchy addictive snack high in fibre and protein and lower in fat than potato chips. If you like things spicy, use a hot curry paste.
Ingredients
• 2 cans (each 19 oz/540 mL) chickpeas, drained and rinsed
• 2 tbsp (30 mL) canola or other vegetable oil
• 1 tbsp (15 mL) curry paste
• 1/2 tsp (2 mL) salt
Preparation
1. Spread chickpeas in single layer on rimmed baking sheet; toast in centre of 400°F (200°C) oven, stirring once, until dry, 5 to 7 minutes. Let dry.
2. In bowl, toss chickpeas with oil, curry paste and salt. Return to oven; toast, stirring occasionally, until golden and crisp, about 1 hour. (Or toast in 400°F/200°C convection oven for about 50 minutes.) Let cool in pan on rack. (Make-ahead: Store in airtight container at room temperature for up to 1 week.)
Kale and White Bean Soup
Calcium rich, Lactose free, Low calorie, Nut free, Peanut free, Vegan, Full of Veg, and Folate rich
Ingredients
• 1 cup (250 mL) dried white kidney beans
• 2 onions, chopped
• 6 cloves garlic, peeled
• 1 bunch watercress, chopped
• 1 cup (250 mL) chopped fresh parsley
• 6 cups (1.5 L) finely shredded kale or collard greens
• 1-1/2 tsp (7 mL) salt
• 1/2 tsp (2 mL) pepper
• 1 tbsp (15 mL) extra virgin olive oil
Preparation
1. Soak beans in 4 cups (1 L) of cold water overnight; drain. In large pot, bring 8 cups (2 L) water, beans, onions and garlic to boil; reduce heat and simmer until beans are tender, 1 hour.
2. With slotted spoon, remove 1 cup (250 mL) of the beans; set aside. To pot, add watercress and parsley; simmer for 5 minutes.
3. In blender or using immersion blender, puree soup until smooth, adding enough water to make 7 cups (1.75 L). Return to pot and add kale, reserved beans, salt and pepper; bring to boil. Reduce heat; cover and simmer until greens are tender, about 40 minutes.
4. Ladle soup into bowls and drizzle with olive oil.
Makes 4 servings.
Tip: Instead of dried beans, you can use 1 can (19 oz/540 mL) white kidney beans, drained and rinsed. Add to 8 cups (2 L) water with onion and garlic and simmer until garlic is tender, 20 minutes.
Enjoy and be well all!!!
