Taming the Nutritious Bean

Good nutrition is important. Many people are finding healthful benefits from cutting down on meats, reducing the fat content of their meals, and including more high fiber legumes and grains in their diets. The health benefits of high-fiber, low-fat foods are becoming better know. High-fiber, high complex carbohydrate foods such as dried beans and lentils (high in protein, B vitamins, and iron) are know to discourage various diseases as well as to reduce blood cholesterol and blood sugar. unfortunately, beans are also known to discourage second and third eaters because of the intestinal upsets they can also cause. There are some solutions. Sprouting beans decreases the amount of complex sugars that cause gas production. Also, sprouting increases the sprouting increases the nutrient content of the beans, mainly vitamin C, as well as adds enzymes that also aid in digestion. But sprouting will not eliminate gas completely. Another solution is to incorporate beans into the diet slowly. According to Dr. Albert Purcell in the Food Science and Nutrition Department at Brigham Young university, using beans on a regular basis can help promote a supply of the intestinal bacteria necessary to digest beans properly. Regularly eating small quantities of beans can quickly raise the body's tolerance level. There are many ways to use beans in cooking. One of our family's favorites is to make bean flour. Dry beans ground to a flour in an ordinary wheat mill or grinder will cook in only three minutes. This flour can be used to make nutritious, almost instant cream soups, made without fat or dairy products. Bean flour can be added to many recipes calling for wheat flour with bean flour. i even use bean flour to increase the nutrition of commercial ca, muffin, cookie and bread mixes. I stir in a few tablespoons of bean flour and add extra liquid as necessary. Combing bean and wheat flours also helps form a complete protein. For a nutritious and tasty bean flour, I grind a variety of beans together. I most often use small white beans or navy, pinto, small red, black, or garbanzo beans. Dried peas and lentils can also be ground to a flour. From these legume flours I make soups, sauces, gravies, casseroles, breads, dips, and desserts. The following recipe for three minute creamy chicken soup can be made with any type of white bean flour. In a saucepan over medium high heat, whisk one cup of bean flour into six cups of hot water and two tablespoons of chicken bouillon. Cook for one minute; then reduce heat to medium low and cook an additional two minutes. For a super creamy texture, remove from heat and blend for thirty seconds. If desired, add one cup of cooked, diced chicken pieces or two to three cups of cooked potatoes, carrots, or other vegetables. Serves three to four. This soup can also be used as a gravy.*(I think this soup recipe needs a lot of garlic also! :) Mom Miller) By Rite Bingham, Gresham, Oregon

Caponata Panini

4 sourdough demi-baguettes or rolls, halved lengthwise
8 slices provolone cheese, halved
2 cups Caponata
Special equipment:
indoor grill (I used a George Foreman grill)

Preheat indoor grill.

Using a grapefruit spoon, scoop out a 1-inch-wide trough along the cut sides of the baguettes. Place 2 half-slices provolone cheese on each half of the baguettes. Spoon 1/2 cup caponata on each of the bottom halves of the baguettes. Invert the top halves of the baguettes on top of the caponata. Grill the panini until the cheese melts and the bread is golden and crispy, about 5 minutes.

5 ideas for Kidney Beans

5 ideas for kidney beans
This inexpensive go-to is versatile, virtually fat-free, and brimming with fiber and protein. See what a 15 or 19-ounce can of the popular legume rinsed and drained, can easily become. From a good food magazine.

Vegetable Curry
In 4 qt. saucepan, heat 4 c. water to boiling. Add 1 pkg. (12oz.) fresh broccoli/cauliflower-floret mix, cook 4 minutes or just until tender. Drain in colander. Dry saucepan. In same pan, toast 1 tsp. curry powder on medium 30 seconds. Stir in beans, 1/4 c. chutney, 1/4 c. water, 1/1/2 tsp. grated peeled fresh ginger, and 1/4 tsp. salt, and cook 2 minutes. Stir in broccoli mix. Spoon over rice. Serves 4.

2. Avocado Quesadillas
Divide 4 Tbsp. salsa, 1 c. shredded pepper Jack cheese, beans, and 1 avocado, sliced, on half of each of 4 burrito-sized tortillas. Fold in half; press to flatten slightly. Heat 12-in. skillet on medium; add 2 quesadillas. Cook 8 minutes or until golden on both sides. Repeat. Serve with salsa. Serves 4.

3. Sun-Dried Tomato Dip
In food processor with knife blade attached, finely chop 1/3 c. oil-packed sun-dried tomatoes with 1 Tbsp. oil from tomatoes. Add beans, 1/4 c. grated Parmesan, and 2 Tbsp. water, and blend until smooth. Add 1/3 c. fresh basil leaves; pulse until combined. Serve with pita chips. Makes 1-3/4 cup.

4. Falafel
In food processor, pulse beans, 1 egg, 1/3 c. packed fresh parsley, 1/4 c. seasoned dried bread crumbs, 3/4 tsp. ground cumin, and 1/4 tsp. each salt and pepper until blended. Place 3 Tbsp. crumbs on plate. Shape bean mixture in 8 (2-1/4-in.) patties; coat with crumbs. Spray 12-in. skillet with nonstick spray, heat on medium. Add patties; cook 9 minutes. Serves 4.

5. Minestrone
In 4-qt. saucepan, combine beans, 4 c. vegetable broth, 1 can (14.5 oz.) diced tomatoes with onion and garlic, and 1/4 tsp. Italian seasoning; cover and heat to boiling. Stir in 1 bag (16 oz.) frozen Italian vegetables; cover and cook 6 minutes or until tender. Serve with grated Parmesan. Serves 4.