Bean Cooking Protocols from the THIRD WORLD
PLANET IN RECESSION? BEEF SKY HIGH? How do we feed our faces when meat is 6$ a lb or maybe in the case of fish, veal, lamb, double that? Eat CHICKEN ALL THE TIME? Yeah, if you love ARSENIC. and KERATIN which gives plogged follicles and white heads. (The cheap farmers feed chickens a ground up meal made of their own feathers, these days.) There HAS to be something safer and more interesting than chicken. Well, how about FREE BEANS? If you have a sunny plot of earth outside, you can do rows of beans. They need string or wire, sticks to hold them up off the ground, but they make a very pretty picture out there. Enrich your soil with home made compost and you will get big ole high mineral beans. It doesn't take more than a few handfuls to make dinner for two because they swell up when you soak them overnight.
So, how do delicious dinners like PROVENCAL BEANS with ham chunks sound to you? ON SALE Ham is 77c an lb at Easter. Buy a few hams, simmer these smaller ham chunks to rid them of their chemicals, salt and nitrates, then add to your beans which are almost l00% cooked, for a last, short simmer.
Or how doex MEXICAN BEAN TACOS strike you? Slathered in SALSA VERDE de tomatillo, cilantro, jalapeno? Or BEANS NEW DELHI STYLE lightly curried on a bed of basmati RICE. Or New England Beans with molasses and dollops of barbecue sauce cooked in? Again some pork.
These things sound tasty but you have never gone for it before, right? Why? Well A.) you weren't poor enough and B.) beans are social suicide. Or have been til now. There's an ART to COOKING DRIED BEANS one well known to the third world. I have googled up some TIPS FOR PREVENTING GAS in the intestines. This simple method trains the delinquent bean to have a healthy life.
Two things help: Brining the soak water not cooking water, prevents bean skin breaking and inside getting mushy you want creamy inside! FIRM SKIN OUTSIDE is necessary but also a fully soft bean inside. Rinse after a long soak, getting salt off. Then, LOW TEMPERATURES during an unsalted simmer, comes next. Last, SALT only when cooking is over, last minute.
Dried beans are easy to prepare. They have, however, gained a reputation for being hard to digest and are known to cause a little flatulence or "gas." To help eliminate this problem, try cooking dried beans like this:
Soak dried beans overnight in highly salted water which you will discard when you rinse the beans before cooking. Soak all night or at least for five hours. (This isn't necessary for dried peas or lentils.)
Discard the water, rinse well, add fresh water, simmer, low flame for half hour
NO SALT and discard the water. Rinse beans thoroughly until water runs clear.
Cover with fresh water and cook until tender. NO SALT. This method
will help prevent "gas," which is caused by complex carbohydrates
(raffinose sugars) that are not broken down in digestion. When they ferment
in the large intestine, they produce carbon dioxide, hydrogen and a little
hydrogen sulfide, that can cause gas.
If you want to include more beans in your diet, but increase your "comfort
zone" with them, you should: Start slowly by eating beans only a couple of
times a week at first. This helps your body adjust to digesting them.
Drink lots of fluids to help the digestive system handle the increased
dietary fiber. Soak and cook thoroughly to eliminate the raffinose sugars that
make beans hard to digest.
Other helpful hints for cooking beans are to add one tablespoon of oil to
beans to keep the foam down while cooking. If your recipe calls for
tomatoes, lemon juice, vinegar or other acidic foods, add these items after
beans are tender. The presence of acid keeps beans from softening too much
and busting thru their skins.
Also, contrary to advice you may have heard, DO NOT use baking soda when
cooking beans. It robs them of their nutritional value.
USA WEEKEND MAGAZINE:
Soak and rinse beans several times to remove gas-producing sugars, USDA
researchers advise. Always change the water before cooking.
Adding garlic and ginger, dried or fresh, to a cooking pot of beans can
reduce the beans' gas-producing properties, according to research in India.
Supermarket anti-gas products, in pill or powder such as Beano and BeSure,
WASHINGTON STATE UNIVERSITY:
Beans are full of starch including some that do not digest easily.
Digesting this starch can produce gas, giving rise to the rhyme Beans,
beans, the musical fruit.... There are several ways to quiet this music so
you can enjoy the health benefits of beans.
Gradually increase the amount of beans you eat, so your digestive system
Soak beans overnight then discard the soaking water. Some, but not all, of
the hard-to-digest carbohydrates dissolve into the water and are then
This quick method also helps reduce gas: Cover beans with water. Bring to a
boil for 2-3 minutes. TURN OFF FIRE.
Let set at least one hour, but preferably four hours.
The longer beans soak, the more gas-causing substances are removed.
So what do they call that element in the bean that gives gas?
So far it is unnamed. Want to give it a name? THE POOT FACTOR?
NOW, what to do with finished beans?
HEARTY BEAN STEW:
SAUTE bacon or pork pieces in lite oil, pick out, use paper
towel to get animal fat off pan. Replace with olive oil.
Saute onions, garlic, grated interior of ginger root, not skin,
Olive oil always, (no canola or corn as it has omega 6 which will kill ya)
Add drained beans, mash, slowly add some bean liquid.
Til it's smushy.
SERVE in Heated corn tortillas which ou turn over the FIRE, stack in a
cloth napkin. That's for quesadillas or tacos. Cheese is optional
and should be melted into the beans or into the tortilla,either method
MAKE THE FAMOUS SALSA VERDE. 6 tomatillos husked, cut up simmered, 4 min
in water with cleaned jalapenos. Fry onions, garlic, add the tomatillo
mash, cilantro by the fistful. Salt/Pepper.
Let everyone ladle their salsa verde onto the bean tacos. or INSIDE
Canned red kidney beans,
cut up hardboiled eggs,
minced onion, chopped celery, chopped bell pepper
mayonnaise, salt and pepper to taste. If a picnic, no mayo. Salad dressing is fine.
excellent recipe from one of my Moosewood
cookbooks [low fat favorites]:
SWEET POTATO AND BLACK BEAN BURRITO (for 8)
5 cups peeled cubed sweet potatoes
1/2 cup salt
2 tsp canola or other vegetable oil (or butter)
3 1/2 cups diced onions
4 large garlic cloves, minced or pressed
1 tbsp minced fresh green chile
4 tsp ground cumin
4 tsp ground coriander
4 1/2 cups cooked black beans (three 15-oz. cans drained)
2/3 cup lightly packed cilantro leaves
2 tbsp fresh lemon juice
1 tbsp salt
8 eight-inch flour tortillas
Fresh tomato salsa
Preheat oven to 350°F.
Boil potatoes in salt and water until tender, about 10 min.
Warm oil in skillet and add the onions, garlic and chile. Cover and cook
on medium heat until onions are tender, about 7 min.
Add the cumin and coriander and cook 2-3 minutes longer stirring
frequently. Remove and set aside.
In food processor, combine black beans, cilantro, lemon juice, salt and
cooked sweet potatoes and puree until smooth. Mix
in with cooked onions and spices.
Oil or butter baking dish. Spoon filling [about 2/3 - 3/4 cup] on each
tortilla, roll it up, place seam down in the baking dish.
Cover tightly with foil and bake for about 30 minutes. Serve topped with
3 CUPS DICED TOMATOES
1 SMALL FRESH GREEN CHILE, MINCED, SEEDS REMOVED FOR A MILDER "HOT"
1 tbsp fresh lemon or lime juice
1 to 2 tbsp minced cilantro
salt and ground black pepper
I didn't use food processor, didn't have all ingredients, didn't bake
covered, didn't have the salsa and they still turned out
NOW, on your marks get set, go, BEAN EXPERIMENT!
Later, the bean masters experiment with beans frozen for six mos.
see if there are bean changes. How about beans stored for a year on shelf?
Give us your research! We need BEAN TACTICS
to get us thru what WALL STREET DID TO AMERICA
You can go with HINDU flavor, adding cumin, curry powder to beans,
then serving on hot basmati rice. Dollop of dill/yogurt. Mint leaves. YUM!
Most important thing is, they're FILLING and take away desire for costly meat!
Nobody feels deprived!
Our POSTER is ANITA SANDS HERNANDEZ, Los Angeles Writer, Futurist and Astrologer. Yogi Bhajan used her for 35 years and said she was the best. Catch up with her websites TRUTHS GOV WILL HIDE & NEVER TELL YOU, also The FUTURE, WHAT'S COMIN' AT YA! & HOW TO SURVIVE the COMING GREAT DEPRESSION, and Secrets of Nature, HOLISTIC, AFFORDABLE HEALING. Also HOW TO LIVE on A NICKLE, The FRUGAL PAGE.* Anita is at firstname.lastname@example.org ). Get a 15$ natal horoscope "my money/future life" reading now + copy horoscope as a Gif file graphic!
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