(If you can’t accomplish this in 1 week, don’t worry, just take your time and do it in steps.)
White Beans:
Similar to other beans, the common bean is high in starch, protein and dietary fiber and is an excellent source of iron, potassium, selenium, molybdenum, thiamine, vitamin B6, and folic acid. The small, white navy bean, also called pea bean or haricot, is particularly popular in Britain and the US, featured in such dishes as baked beans and even pies, as well as in various soups
Storage:
Dry beans will keep indefinitely if stored in a cool, dry place, but as time passes, their nutritive value and flavor degrade and cooking times lengthen.
- Store in cool, dry area.
- After opening, store the dried beans in an airtight container or place original package in a resealable plastic bag.
- Storage time shown is for best quality only — after that, the beans’ texture, color or flavor may change, but in most cases, they will still be safe to consume if they have been stored properly.
- If beans develop an off odor, flavor or appearance, they should be discarded.
- “Best By,” “Best if Used By,” and “Use By” dates on commercially packaged foods sold in the United States represent the manufacturer’s estimate of how long the product will remain at peak quality — in most cases, the beans will still be safe to consume after that date, as long they have been stored properly and the package is not damaged.
Cooking:
Dried beans are almost always cooked by boiling, often after having been soaked for several hours. While the soaking is not strictly necessary, it shortens cooking time and results in more evenly textured beans. In addition, discarding one or more batches of soaking water leaches out hard-to-digest complex sugars that can cause flatulence, though those who eat beans regularly rarely have difficulties with flatulence as intestinal microbes adjust. There are several methods including overnight soaking, and the power soak method, which is to boil beans for three minutes, then set them aside for 2-4 hours, then drain and discard the water and proceed with cooking. Common beans take longer to cook than most pulses: cooking times vary from one to four hours but are substantially reduced with pressure cooking.
Recipes:
Kidney Beans:
Kidney beans come in various colors (mainly red) but are kidney-shaped beans. Their firm, creamy, white flesh and full-bodied flavor make these beans a popular choice for chili, soups, and salads because they absorb the flavors of seasonings and the other foods with which they are cooked with. Both dried and canned kidney beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins.
Kidney beans come in various colors (mainly red) but are kidney-shaped beans. Their firm, creamy, white flesh and full-bodied flavor make these beans a popular choice for chili, soups, and salads because they absorb the flavors of seasonings and the other foods with which they are cooked with. Both dried and canned kidney beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins.
Health Benefits:
Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. But this is far from all kidney beans have to offer. Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.
Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. But this is far from all kidney beans have to offer. Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.
Great Fiber!
A cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
A cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
Lower Your Heart Attack RiskIn a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher legume consumption was associated with a whopping 82% reduction in risk!
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as kidney beans, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years.
Kidney beans’ contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle.
Kidney beans’ good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature’s own calcium channel blocker. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat kidney beans–a one cup serving provides 19.9% of your daily needs for magnesium.
Calories:
There are 218 calories in 1 cup of Red Kidney Beans (Canned).
Calorie break-down: 3% fat, 75% carbs, 22% protein.
There are 218 calories in 1 cup of Red Kidney Beans (Canned).
Calorie break-down: 3% fat, 75% carbs, 22% protein.
Soy Beans:
Different varieties of this truly amazing legume are available throughout the year.
The soybean is the most widely grown and utilized legume in the world and one of the most well researched, health-promoting foods available today. Like other beans, soybeans grow in pods, featuring edible seeds. While we most often think of them as being green, the seeds can also be yellow, brown or black.
Different varieties of this truly amazing legume are available throughout the year.
The soybean is the most widely grown and utilized legume in the world and one of the most well researched, health-promoting foods available today. Like other beans, soybeans grow in pods, featuring edible seeds. While we most often think of them as being green, the seeds can also be yellow, brown or black.
Health Benefits:
Soybeans’ key benefits are related to their excellent protein content, their high levels of essential fatty acids, numerous vitamins and minerals, their isoflavones, and their fiber. Soybeans are regarded as equal in protein quality to animal foods. Several Types of Legumes, and Especially Soybeans, Lower Diabetes Risk. Read more about Soy beans here.
Soybeans’ key benefits are related to their excellent protein content, their high levels of essential fatty acids, numerous vitamins and minerals, their isoflavones, and their fiber. Soybeans are regarded as equal in protein quality to animal foods. Several Types of Legumes, and Especially Soybeans, Lower Diabetes Risk. Read more about Soy beans here.
* Be aware there are many studies done on the dangers of soy beans and choose for yourself.
How to Select and Store
Dried soybeans are generally available in prepackaged containers as well as bulk bins. Canned soybeans can be found in many markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned soybeans and those you cook yourself. Store dried soybeans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.
Pre-soaking:
The first method is to boil the beans for two minutes, take pan off the heat, cover and allow to stand for two hours. The alternative method is to simply soak the beans in water for eight hours or overnight, placing pan in the refrigerator so that the beans will not ferment.
The first method is to boil the beans for two minutes, take pan off the heat, cover and allow to stand for two hours. The alternative method is to simply soak the beans in water for eight hours or overnight, placing pan in the refrigerator so that the beans will not ferment.
A Few Quick Serving Ideas:
- Replace some of the wheat flour in your favorite baked goods recipe with soybean flour and increase the protein content of your cookies, cakes, muffins and breads.
- Mix sprouted soybeans into salads or use as toppings for sandwiches.
- Frozen edamame is simple to prepare and makes a great snack or appetizer. Just add the soybean pods to slightly salted water and boil for approximately 10 minutes.
- Add soybeans to vegetable stews and soups.
- Use soymilk in place of cow¡¯s milk as a beverage and cereal topper.
Allergic to soy?
It turns out that soybeans are one of the foods most commonly associated with allergic reactions. Individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating soybeans.
It turns out that soybeans are one of the foods most commonly associated with allergic reactions. Individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating soybeans.
FREE! All about Bean Booklet PDF
Click on the image above to download the PDF.
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Click on the images below to view all 52 weeks at once or the recipes to go with it, in a .jpg or download the 52 Week Food Purchasing Plan (PDF) or the Custom 52 Week Food Purchasing Plan (Excel file) and calculate exactly how much you’ll need for the size of your family.
They that were foolish took their lamps, and took no oil with them:
But the wise took oil in their vessels with their lamps.
Matthew 25:3,4
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