More people are eating ethnic cuisines, which feature a high regard for beans and legumes. The popularity of legumes—whether they appear as a bean burrito, chili, bean enchilada, dahl, edamame, sukiyaki or sweet and sour tofu—means they are now included on the menu in many restaurants, from fast food to gourmet. During a stroll through the supermarket, you are certain to see rows of canned beans and probably an ample selection of soy products.
It is no surprise that these ancient foods, among the first plants to ever be cultivated, are being embraced by our food culture. In addition to being low-fat, low-calorie, no-cholesterol, vegetarian sources of high-quality protein and fiber, they are also inexpensive, easy to store, versatile and delicious foods. Since more people are substituting beans and legumes for meat because of their high supply of low-fat protein, I want to share with you new ways of preparing them that will only take you a few minutes.
Definition: Beans and Legumes
Common beans (Phaseolus vulgaris) such as kidney, black and navy beans fall into the plant category called legumes, whose other members also include broad beans, lentils, soybeans and peanuts (since most people think of peanuts more as a “nut,” I present them in the Nuts and Seeds section.) Technically speaking, legumes are plants that have edible seeds contained in pods, with the term referring both to the plant itself as well as to the seeds. Oftentimes, they are referred to as “pulses.” If you think about how black beans, for example, are actually the seed of the plant, with the nutrients and energy capable of creating a new plant, it is no wonder that legumes are so nutrient-rich—packed with protein, dietary fiber, phytonutrients (plant nutrients), vitamins and minerals.
Why Beans and Legumes Help You Stay Slim, Energized and Healthy
Adding beans and legumes to your diet not only promotes optimal health, but also helps you maintain an optimal weight. That’s because these foods are nutrient-rich, delivering protein, many vitamins, minerals and phytonutrients as well as a storehouse of dietary fiber.
Beans and legumes are a hearty food that satisfy even the hardiest of appetites, while their rich flavor satisfies the most demanding tastes. Since they are so rich in protein, they can be a great substitute for meat as a meal’s main dish. You’ll receive protein and beneficial nutrients while avoiding the concentrated saturated fat and cholesterol contained in many animal foods. Not only will your waistline benefit, but so will your pocketbook since beans and legumes are less expensive than meat. They contain more protein (amino acids) than any other type of plant-based food. To get the full benefit of this protein, however, you need to combine them with other plant foods, like grains, over the course of the day. Beans and rice is a good example of this combination.
Another important feature of beans and legumes that is inherently linked to maintaining a healthy weight is that they are a concentrated source of dietary fiber. Fiber contributes to healthy weight through a variety of means. As it helps to slow the rate at which food leaves the stomach, fiber promotes a sense of satiety, or fullness, after a meal; this helps to prevent overeating and weight gain. Dietary fiber also helps to promote bowel regularity. Legumes are low glycemic-index foods.
Legumes, such as black beans, are also recognized as a rich source of health-promoting phytonutrients called anthocyanins, which can act as powerful antioxidants. The darker the beans, the more anthocyanins they contain.
It is Easy to Eat 5 Servings of Beans and Legumes Per Week
Leading health organizations recommend we eat 5 servings of beans and legumes per week. That’s not difficult since they are an incredibly versatile food. Need a hearty side dish in winter when many fresh vegetables are scarce? Think beans and legumes. Want a great addition to a winter stew? Think beans and legumes. Interested in making a high-protein summer salad? Think beans and legumes. Looking for a zesty, crunchy sprout? Think beans and legumes. An ingredient in stuffing, dips, sauces, vegetable patés… the list goes on and on. While beans and legumes make the perfect accompaniment to many foods, they can also be featured as the main ingredient of a dish. A steaming plate of seasoned vegetables and beans or other type of legume is one of my favorite meals. As you can see, there are numerous opportunities to incorporate these beneficial foods into your diet.
While most people are used to cooking just the seeds of the beans and legumes, there are some varieties where both seeds and pods are cooked. Edamame, the whole soybean pod, is one example. Enjoying surging popularity, edamame is not only found as an appetizer in many Japanese restaurants, but it is becoming a typical offering in the freezer section of many grocery stores.
Serving size of Beans and Legumes:
The recommended serving size for beans and legumes is 1/2 cup cooked.
What You Will Find in Each Chapter
Each chapter is dedicated to one of the World’s Healthiest Beans and Legumes and contains everything you need to know to enjoy and maximize their flavor and nutritional benefits. Each chapter is organized into two parts:
1. BEAN AND LEGUME FACTS describes each food and its different varieties and its peak season. It also addresses biochemical considerations of each bean and legume by describing any of its unique compounds that may be potentially problematic to individuals with specific health problems. Detailed information about the health benefits of each food can be found at the end of each chapter as can a complete nutritional profile.
2. 4 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS BEANS AND LEGUMES includes information about how to best select, store, prepare and cook each one of the World’s Healthiest Beans and Legumes. Since many of the beans share similiar approaches to these steps, I put detailed information in one—black beans (page 610) because it is the most popular—to which I refer you in the chapters of the others. While specific information for individual beans and legumes is given in each of the specific chapters, here are the 4 Steps that can be applied to beans and legumes in general, including those not on the list of the World’s Healthiest Foods.
1. the best way to select beans and legumes
Adding delicious and nutritious beans and legumes to your diet begins with selecting those that are preferably organically grown and minimally processed since these will have retained the maximum amount of nutrients.
Even though the beans and legumes you buy may be dried, you can still tell the difference between those that are fresh and those that are stale. In order to ensure the freshest quality, it is best to purchase those in bulk from a store that has a high product turnover, such as a natural foods store. Dried beans and legumes should be similar in size and shape and somewhat glossy. Avoid faded, wrinkled, cracked and dry looking ones, which are likely to be older and have lost some of their nutritional value. Additionally, make sure there is no evidence of moisture or insect damage.
Since beans and legumes are harvested in late summer, try buying a new batch each fall, so that you’ll have the best chance of getting the year’s freshest crop. (When the summertime comes, you can use up your dried beans and legumes by sprouting them or including them in cold salads.) This general practice will enable you to enjoy beans and legumes that contain the most flavor and nutrition and also take the least amount of time to cook.
2. the best way to store beans and legumes
Store dried beans and legumes in an airtight container to best preserve their freshness.
3. the best way to prepare beans and legumes
How beans and legumes are prepared will affect the length of time that is required to cook them as well as your enjoyment after they have been cooked.
Soak in the Nutritional Benefits
Legumes should always be cooked because most contain a potentially toxic substance called phytohemaglutinin when they are raw. This is especially true of kidney beans. When they are cooked, the concentration of this compound is reduced. Other potentially toxic compounds found in raw beans are called cyanogenic glycosides—compounds that can produce cyanide. Raw beans that contain these compounds include lima beans, kidney beans and garbanzo beans (chickpeas).
Legumes should also always be sorted and rinsed before cooking. Before washing them, spread them out on a light-colored plate or cooking surface to check for and remove damaged legumes as well as small stones or debris that may have accompanied them from the farm to the market. After this process, place them in a strainer, rinsing them thoroughly under cool running water.
I highly recommend that you soak dried legumes overnight before you cook them. While it may only reduce the time that it takes for them to cook by about 30 minutes or less, the great benefit is that it will make the legumes much easier to digest, less gas forming and more nutritious.
Beans contain complex sugars that can cause flatulence because they are not easily broken down in the gastrointestinal tract. Soaking beans has been shown to reduce the content of these sugars, known as raffinose-type oligosaccharides, allowing you to consume more beans with less worry about intestinal discomfort. In addition, soaking beans has been shown to reduce the levels of phytates in beans, which can bind minerals such as iron and zinc, making them less bioavailable. Therefore, the process of soaking may increase the amount of minerals available for absorption.
Sprout Your Way to Health
Sprouting is a great way to enjoy legumes. Not only do sprouts have a zesty taste and crunchy texture, but they are a concentrated source of nutrients. They are high in nutrient vitality because sprouts contain the nutrients that will eventually support the growth of the rest of the plant. Therefore, when you eat the sprouts, you get to enjoy the additional concentration of certain nutrients. Sprouting has been shown to increase protein availability and decrease phytates, thereby increasing the availability of some minerals. Some of my favorite legumes to sprout are garbanzos, lentils and peas. (For more on Sprouts, see page 141.)
4. the healthiest way of cooking beans and legumes
The way you cook your beans and legumes can affect their taste, texture and digestibility.
The Effect of Using Salt and Acidic Substances When Cooking Legumes
As a general rule, do not add seasonings that are salty or acidic until after the legumes have cooked. Adding salt before they have cooked will prevent them from becoming tender and greatly increase the cooking time. Acidic substances, such as lemon juice or tomatoes, will also slow down the cooking time. Yet, one benefit of adding acidic substances to your legumes is that they help them to maintain their well defined shape and not turn soft and mushy. If your recipe calls for this type of texture and you want to have the legumes infused with the flavor that the acidic substance will impart (and you have some extra time), you can cook 4to helThur++them with these ingredients.
Ready to Eat
One of the great things about legumes is their versatility and convenience. If you don’t have time to cook up a pot of beans, you can always use ones that are ready to eat from a can. Since canned beans have been cooked for a long period of time, they are also easier to digest and less likely to cause flatulence. A wide variety of canned beans line shelves of markets throughout the country. And more and more stores are also now carrying brands that offer organically grown varieties. As always, look for canned foods that don’t have extra salt or additives.
Beans from a can are easily heated and added to any hot soup or entrée. They can also be used right out of the can (after rinsing them well) for cold salads, bean dips and spreads. They even make great snacks that require little preparation. I know many people who love to eat cold beans, such as garbanzos, with just a touch of salt and pepper.
beans and legumes cooking chart
Q Which nutrients are thrown out with the soaking water when beans are soaked?
A There is limited research on the overall nutritional effects of presoaking dried beans. But the available research points in two clear directions.
First involves the digestibility of the beans. One type of carbohydrates—called oligosaccharides—definitely leaches into the soaking water in significant amounts. The loss of these oligosaccharides (like raffinose and stachyose) into the soaking water increases the digestibility of the beans because these compound sugar molecules are fairly resistant to digestion.
However, research on oligosaccharides also shows that these carbohydrates can provide us with important health benefits for exactly the same reason. By resisting digestion, oligosaccharides can make it all the way down through our digestive tract to our large intestine and serve as fuel for friendly bacteria (like Bifidobacteria and Lactobacilli).
If your were having trouble with digestion and were trying to minimize the impact of eating on your digestive tract, soaking beans and losing some oligosaccharides might make sense. It also might make sense if you were sensitive to beans from a gas-forming standpoint, since the oligosaccharides in beans have been associated with the problem of flatulence related to beans. If your digestive tract was working well, however, and you did not have bean-related gas problems, soaking might make less sense in order to leave the oligosaccharides more intact for the benefit of friendly bacteria in your large intestine.
The second area of research involves overall nutrient loss that takes place as a result of soaking. The degree of nutrient loss depends primarily on the length of soaking time. In general, the nutrient loss is moderate, but since dried beans cannot be eaten as is, it’s not really relevant to compare the nutrient content of dry versus soaked beans. What matters more is the nutrient content of soaked-cooked beans versus cooked-only beans. Here the overall difference does not seem great. Although many of the lost nutrients could be found in the soaking water, I believe it is better to discard this water rather than reusing it when cooking the beans. Some dried beans (like red kidney beans) release potentially toxic substances into the water when soaking, and most beans release oligosaccharides, as just discussed.
One nutrient that shows greater loss from cooked-only versus soaked-cooked beans is protein. The reason here involves the prolonged heat exposure that is required for cooked-only beans. This prolonged heat exposure further denatures proteins found in the beans. The overnight cold water soaking method has the advantage of shortening the total time of heat exposure when cooking the beans and reducing nutrient loss in this way.
lentils
highlights
The culinary enjoyment of Lentils dates back to prehistoric times, as far back as the Bronze Age. One of the first foods to be cultivated, Lentils were used by the ancient Greeks for both medicinal and culinary purposes. Today they are a dietary staple in India where they are prepared as dahl, a delicious spicy dish made from Lentils, onions, garlic, cumin and oil. Unlike other members of the legume family, Lentils do not need to be soaked before cooking, so they are a relatively quick and easy way to add nutrient-rich legumes to your “Healthiest Way of Eating.”
why lentils should be part of your healthiest way of eating
Like other varieties of legumes, Lentil’s rich concentration of dietary fiber and folate makes them an excellent choice for a healthy heart. Lentils also contain polyphenolic phytonutrients, including proanthocyanins and catechins, which provide powerful antioxidant protection to cellular structures from the oxidative damage caused by free radicals. (Lentils’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
varieties of lentils
Both dried and canned Lentils are available (same as black beans, see page 610). Lentils come in a variety of colors including green, brown, yellow and pink.
the peak season available year-round.
biochemical considerations
Same as black beans (see page 611).
the best way to select lentils
Same as black beans (see page 611).
the best way to store lentils
Same as black beans (see page 611).
the best way to prepare lentils
Same as black beans (see page 612) except that Lentils require no soaking prior to cooking.
the healthiest way of cooking lentils
For details about cooking, see black bean recipe (page 614). Red Lentils take 20 minutes to cook and green Lentils take 30 minutes.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Lentils
5-Minute Lentils–No Cooking
Many brands of organic canned Lentils are now available. You can use dried Lentils if you have time to cook them (see page 614 for directions).
1 15-oz can Lentils, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Add 1/2 medium red onion, chopped
1. Press or mince garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Drain liquid from Lentils and rinse under cold running water; this helps prevent intestinal gas.
Vegetable Soup with Lentils
3. Combine all ingredients, mix and enjoy! For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 8 great serving suggestions with the recipe above.
1. Add cumin, oregano, basil and thyme to complement the flavor of Lentils.
2. Roasted peppers go well with Lentils.
3. Top Lentils with yogurt spiced with mint and red pepper flakes.
4. Lentil Yogurt Salad: Combine 5-Minute Lentils recipe, low-fat yogurt, brown rice, ground cumin and red pepper flakes to taste. Serve in a romaine leaf and garnish with chopped mint.
5. Puréed Lentils: “Healthy Sauté” 1 small minced onion in a large sauce pan. On low speed, blend together the sautéed onion, 5-Minute Lentils recipe and 2 TBS vegetable or chicken broth until smooth. Make sure you don’t fill the blender more than half full. You will have to stop the blender a couple times and scrape the sides with a rubber spatula. Puréed Lentils are a great healthy alternative to mashed potatoes served with chicken or lamb.
6. Lentil Salad: Combine 5-Minute Lentils recipe (using green Lentils), chopped tomatoes, chopped bell pepper, minced sweet onion and minced mint. Toss with Mediterranean Dressing (page 331) and top with crumbled feta cheese and minced parsley.
7. Lentil Soup with Curry: Cook 5-Minute Lentils with onion, garlic, ginger and curry powder to taste, and 3-4 cups chicken or vegetable broth for an easy and flavorful soup. Garnish with chopped tomatoes and cilantro.
8. Vegetable Soup with Lentils: Add protein to a vegetable soup by adding the 5-Minute Lentils near the end of the cooking time (pictured above).
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Lentils, and I will share them with others through our website at www.whfoods.org.
soybeans
highlights
The Soybean is native to China where it has been cultivated for over 3,000 years. The Chinese name for Soybean translates to “greater bean,” a fitting name for a bean that offers such a wealth of nutritional benefits and culinary versatility. It wasn’t until the early 1800s that Soybeans arrived in the United States as ballast aboard a ship! And it wasn’t until the 1940s that the farming of Soybeans actually became popular. The texture of Soybeans is so adaptable that they can be processed in a host of different ways, making it easy for you to enjoy them in your daily diet. There are fresh Soybeans (also known as edamame), dried Soybean seeds, soymilk, soynuts, tofu, tempeh, soy flour… the list goes on and on. And with their delicious, slightly nutty flavor and wonderful nutritional profile, this legume known scientifically as Glycine max can offer you maximum enjoyment and health and be a great addition to your “Healthiest Way of Eating.”
why soybeans should be a part of your healthiest way of eating
Today, Soybeans are the most widely grown and utilized legumes in the world and one of the most well-researched health-promoting foods available! Rich in many vitamins and minerals, as well as protein and dietary fiber, Soybeans easily earn their place among the World’s Healthiest Foods. Soybeans also contain powerful health-promoting isoflavone phytonutrients, including genistein and daidzen, which are especially important for women’s health and a healthy heart. (For more on the Health Benefits of Soybeans and a complete analysis of their content of over 60 nutrients, see page 601.)
variety of soybeans
Like other beans, Soybeans grow in pods, featuring edible seeds. While we are most familiar with green Soybeans, the seeds can also be yellow, brown or black. The texture of Soybeans is very adaptable, so they can be processed in a variety of different ways:
EDAMAME
Fresh green Soybeans cooked in the pod.
TOFU
Sometimes called the “cheese of Asia” because the methods used to produce tofu are similar to those used to make cheese. (For more information, see Tofu chapter, page 618.)
TEMPEH
Originating in Indonesia, it is used as a meat substitute. To make tempeh, Soybeans are usually cooked with a grain and then aged with a special culture, resulting in a firm substance that can either be sliced or made into patties.
SOYMILK
Made from grinding Soybeans with water, it is often used by individuals allergic to cow’s milk and vegans who do not consume any animal products.
MISO
Originating in Japan, it is a salty, fermented paste made from a combination of Soybeans and a grain (usually barley or rice).
DRIED AND READY-TO-EAT SOYBEANS
Beans, such as Soybeans, are available dried, which require cooking, or in a can, which are fully prepared and ready to use. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value between canned Soybeans and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are from a can or you cook them yourself, so there is little difference in their nutritional value. You can now also find good quality canned Soybeans made from organically grown beans, which have better flavor and texture (not mushy and excellent for use in salads and cold dishes) and do not contain additives or extra salt. Canned Soybeans may cost slightly more than dried beans, but the time you save in preparation makes them well worth it.
the peak season
Both dried and canned Soybeans are available throughout the year.
biochemical considerations
Soybeans contain oxalates and goitrogens, which may be of concern to certain individuals and can be associated with allergic reactions. (For more on Oxalates, see page 725; Goitrogens, see page 721; and Food Allergies, see page 719.)
Phytic Acid and Iron Absorption
Most beans contain phytic acid. This naturally occurring substance can work as an antioxidant in plants and has been shown to have some cancer-preventing and lipid-lowering effects in animal studies. A good bit of attention has been given to the relationship between phytic acid and iron absorption from food. This relationship is controversial. In some studies, phytates appear to lower iron absorption by as little as 3–4%. In other studies, this percentage is more like 45–50%. Since most people don’t rely upon Soybeans as their primary source of dietary iron—rather it comes from other foods in the meal plan—any impact of the phytates found in Soybeans on iron absorption should not be of major concern for most people.
Soybeans are a good source of protein and at 29 grams per cup can provide a significant amount of our daily requirement. Phytic acid is sometimes regarded as interfering with protein digestibility, but the research I’ve seen suggests otherwise; it is partly because of their great protein benefits that I encourage incorporating Soybeans into the “Healthiest Way of Eating.”
Intestinal Gas
Legumes, like Soybeans, cause intestinal gas because humans cannot digest the oligosaccharides (sugars) found in beans. These sugars are consumed by bacteria in the large intestine and form gas. The gas-forming compounds can be reduced by draining off the water used to soak the dried beans and replacing it with fresh water before cooking. For canned Soybeans, drain off the liquid in the can and rinse with fresh water before using.
There is anecdotal evidence that cooking beans with kombu (a type of sea vegetable) and plenty of spices can improve the digestibility of beans. Adding kombu to your beans will also increase their nutritional value by adding trace minerals to your dish. Cumin, fennel and ginger are among the spices that are especially effective in preventing the formation of gas, but any of your favorite aromatic spices may help by inhibiting bacteria and stimulating digestion.
4 steps for the best tasting and most nutritious soybeans
Turning Soybeans into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select soybeans
When purchasing canned Soybeans, it is preferable to select those that feature organically grown beans and do not contain extra salt or additives; dried beans should also be organically grown whenever possible.
As with other foods purchased in the bulk section at the local market, make sure that the bins containing dried Soybeans are covered and that the store has a good product turnover to ensure their maximal freshness. Whether purchasing Soybeans in bulk or in packaged containers, it is important that no evidence of moisture or insect damage is present and that they are whole and not cracked.
Fresh Soybeans, or edamame, should be deep green in color with firm pods that are not bruised. Edamame can be found in many supermarkets as well as in natural foods stores and Asian markets. They are usually available in the frozen food section, although some stores offer precooked edamame in their refrigerated display cases.
2. the best way to store soybeans
Store dried Soybeans in an airtight container in a cool, dry, dark place where they will keep for up to 12 months. If you purchase Soybeans at different times, store and cook them separately; legumes increase in dryness the longer they are stored, resulting in differences in required cooking time.
Cooked or unused portions of canned Soybeans will ferment and go sour if kept at room temperature. Store them in the refrigerator where they will keep for about 3 days.
Fresh edamame should be stored in the refrigerator and eaten within 2 days. Frozen edamame can be stored for a few months.
3. the best way to prepare soybeans
Properly preparing canned or dried Soybeans helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Rinsing Ready-to-Eat Soybeans
Rinse ready-to-eat canned Soybeans under cold running water. Most canned Soybeans have not been soaked before cooking, so they contain higher amounts of oliogosaccharides and thus may be more likely to cause indigestion. For information about how beans were prepared, you can call the manufacturer. Rinsing will help eliminate some of canned beans’ oligosaccharides. If you still experience flatulence, experiment with different brands until you find one that agrees with you.
Washing Dried Soybeans
Before washing Soybeans, spread them out on a light-colored plate or cooking surface to remove small stones, debris or damaged beans. Put beans in a large bowl of water and swish around. Discard any beans that float to the top. Place beans in a strainer and rinse thoroughly under cool running water.
Washing Fresh Soybeans (Edamame)
Rinse under cold running water before cooking.
Soaking Dried Soybeans
Add 4 cups water to 1 cup Soybeans, and soak for 8 hours or overnight. Drain and rinse again.
4. the healthiest way of cooking soybeans
The length of time required to cook dried Soybeans will vary depending on their freshness. Recently harvested beans cook much more quickly than those that have been stored for a long period of time.
Cooking Tips for Soybeans
• Do not add salt to the cooking water or Soybeans will become tough. Add salt only after the beans are completely cooked.
• If your recipe calls for acidic ingredients, such as tomatoes, vinegar or wine, add them after the beans are cooked since adding them during cooking will cause the beans to become tough; acid reacts with the starch in the beans and prevents them from swelling.
• The flavor of Soybeans is complemented by cooking with 3 bay leaves or 10 peppercorns. Remove these spices before serving. It is best to add spices, such as garlic, onion, ginger, or chili powder 5 to 10 minutes before the end of cooking.
The Healthiest Way of Cooking Soybeans
If you have time to cook Soybeans at home, it’s well worth the effort.
1 cup of dried Soybeans
4 cups water to soak
3 cups of water or salt-free broth
Sea salt and extra virgin olive oil to taste
1. Place Soybeans in a large pot, cover the beans with 4 cups water and let soak overnight or for at least 8 hours.
2. Drain and rinse Soybeans, add 3 cups water or salt-free broth, cover loosely and bring to a boil.
3. Reduce heat to low and simmer for approximately 1 to 1½ hours or until soft. (Cooking time varies depending on the freshness of the Soybeans.) Stir occasionally and skim off foam as necessary.
4. Test Soybeans for doneness. If they are still hard and no more water remains in the pot, add ½–1 cup hot water and continue to cook until soft. Drain liquid if beans have cooked and excess water remains. If purchasing packaged dried Soybeans, it is best to follow the instructions on the package.
5. Add salt and extra virgin olive oil to taste after the beans are cooked.
SERVES 2
Cooking Soybeans in a Pressure Cooker
Presoaked Soybeans will cook much more quickly using a pressure cooker, which exposes the beans to a higher temperature but for a shorter period of time. Overcooking Soybeans will increase their glycemic index (GI).
1 cup dried Soybeans (4 cups water to soak)
2 cups water
Sea salt and extra virgin olive oil to taste
1. Place Soybeans in a large pot, add 4 cups water and let soak overnight or for at least 8 hours.
2. Pressure cookers vary in the amount of pressure they produce and therefore in the amount of time needed to cook various beans. Before cooking Soybeans in your pressure cooker, read the manufacturer’s instructions.
3. Drain and rinse beans and place them and 2 cups water in pressure cooker. Do not fill it more than half full.
4. Attach lid and bring up to pressure on medium heat. You should hear a soft hissing sound.
5. Lower heat and let Soybeans cook the amount of time recommended for them in your pressure cooker instruction book or approximately 35–40 minutes.
6. Add salt and extra virgin olive oil to taste after the beans are cooked.
For more ideas, see Flavor Tips on Page 599.
SERVES 2
Q I’ve just started to eat Soybeans, and I am unsure as to what texture they should be after they are cooked. Should they be like other beans (such as navy beans) or should they be more firm?
A Cooked Soybeans should be soft. They should be similar to navy beans or maybe just a tiny bit firmer.
Q Are Soybeans a vegetable and therefore would help meet the “5-A-Day” requirement for health?
A While Soybeans are technically plant foods, most nutrition recommendations categorize them as legumes, and they are usually viewed as a protein source. That is why they fall in the “meat and beans” category of the USDA’s new Food Pyramid. Not only are they a concentrated source of protein but they also have phytonutrients such as isoflavones. Yet, unlike “vegetables” such as leafy greens, root vegetables and others, Soybeans are not rich sources of vitamin C, vitamin A and phytonutrients such as carotenoids and flavonoids and, as such, I wouldn’t consider them as contributors to the “5-A-Day” requirement for fruits and vegetables.
Q Do soynuts have the same nutritional benefits as Soybeans?
A Soynuts do not have the same nutritional benefits as regular Soybeans. No processed food has the same benefits as the original whole food. In the case of soynuts, a large number of nutrients are lost. Included in this loss are the minerals copper, magnesium, manganese, phosphorus, potassium, selenium and zinc; the vitamins B1, B2, B3, B5, B6, folate and C; and the omega-3 fatty acid linolenic acid. That is not to say that you can’t enjoy soynuts. They certainly are delicious and can play a part in the “Healthiest Way of Eating.” It’s just that they feature a different nutrient matrix.
Q I have been making my own soy/nut butter, grinding Soybeans and mixed nuts. Is it harmful to use raw Soybeans?
A I would recommend cooked Soybeans over raw Soybeans since cooking can reduce levels of certain components that can cause adverse effects in certain people if consumed in high levels. These include protease inhibitors, phytates and hemaglutinins.
Q What exactly is soy sauce and is it nutritionally similar to Soybeans?
A It is difficult to actually compare the nutritional value of soy sauce and Soybeans because they are consumed and used in such different ways. Soybeans can be a great addition to your “Healthiest Way of Eating,” and there is a continual abundance of research providing evidence of their health-promoting properties.
Soy sauce, also known as tamari, is used in a totally different way than Soybeans. It is a popular condiment used in small quantities to enhance the flavor of food rather than as a primary source of nutrients in your “Healthiest Way of Eating.” It was developed from the salty fermented paste derived from Soybeans, called miso. This development occurred during the Edo period (1603–1867) when extra water was added to the miso paste to create a thick, dark sauce. Later, changes in the process added wheat to the paste’s ingredients, and today, tamari can be purchased as either wheat-containing or wheat-free. Tamari is dark brown in color and usually slightly thicker than regular soy sauce, but both provide the same nutritional value.
One tablespoon of soy sauce (tamari) contains 42% of your daily value for sodium, 5% DV for niacin, 3.4% DV for protein, 3% DV for phosphorus, 2.3% DV for iron, 2.3% DV for riboflavin and 2.3% DV for manganese. As you can see, it is very high in sodium and should be used in moderation for those who are on a low-sodium diet.
Q How do you roast Soybeans?
A The basic method for roasting Soybeans involves two steps. First, the beans should be soaked overnight. Begin by rinsing the beans well and then combining 4 cups of filtered water for every 1 cup of beans. In addition, use about 2 teaspoons of baking soda for every 4 cups of water. You should do your soaking in the refrigerator and let the beans soak overnight (for at least 8 hours). At this point, drain and rinse the beans thoroughly. Second, spread the soaked and rinsed beans on baking sheets. About 2 cups’ worth of beans will fit on a baking sheet in a single layer. Preheat the oven to 350°F (175°C), and bake the beans for approximately 25–35 minutes, stirring the beans every 10–15 minutes and watching them closely to avoid burning them. Each cup of unroasted beans will produce about 1/2 cup of roasted ones.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Soybeans
5-Minute Soybeans – No Cooking
You can now enjoy organically grown ready-to-eat canned Soybeans that are healthier and tastier, and they only take minutes to prepare. If you have time to cook Soybeans, see page 597.
1 15-oz can Soybeans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Add tamari (soy sauce), ginger and sesame seeds for an Asian flavor
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from canned Soybeans and rinse under cold running water; this helps prevent intestinal gas.
Soybean and Fennel Salad
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 4 great serving suggestions with the recipe above.
1. Add miso, ginger, scallions, onions or wasabi.
2. Add a small, minced red onion and 1 TBS lemon juice or a few drops of balsamic vinegar for a Mediterranean flair.
3. Soybeans are best served with grains (such as rice), dairy, meat or vegetables for complete nutrition.
4. Soybean Spread: For wonderful flavor, blend the 5-Minute Soybeans recipe with mint and thyme.
ADDITIONAL RECIPE:
Soybean and Fennel Salad: Combine in a large bowl: 2 15-oz cans rinsed soybeans, 1½ cups thinly sliced fennel bulb, 12 halved cherry tomatoes, 1/4 cup minced red onion, 2 cloves pressed garlic, 4 TBS lemon juice, 3 TBS chopped parsley, 1/2 cup extra virgin olive oil, ½-1 tsp sea salt and 1/4 tsp black pepper. This salad gets better as it marinates.
EDAMAME (Whole Soybean Pods)
To cook frozen edamame, just add the Soybean pods to lightly salted water and boil for about 15 minutes. Fresh edamame will take about 10 minutes longer. For both fresh and frozen edamame, it is best to follow the directions on the package.
• Add edamame to your favorite green salad.
• A small bowl full of edamame makes a wonderful appetizer or first course.
• Add cooked edamame to your favorite vegetable dish for added protein.
• Edamame Salad: Dress edamame with Mediterranean dressing (page 331) and minced mint leaves.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Soybeans, and I will share them with others through our website at www.whfoods.org.
Q Soyfoods have been hailed as a healing food, and soy protein is everywhere today—Soybeans, tofu, tempeh, soymilk and even soy protein that’s added to a lot of different food products. Yet, I have also heard that too much soy can be bad for you. What are your thoughts about soy?
A You ask a very good question that is on the minds of many people. As soy is a healthy food, it is becoming more and more popular and therefore showing up in many different foods. All the while, there have been reports circulating on the Internet that soy foods are not healthy. Here are my thoughts on the subject:
I’ve included soy as one of the World’s Healthiest Foods, and for good reason. It’s the most widely grown and utilized legume in the world, with about 13,000 years of cultivation and over 5,000 research studies. There are studies that show soy to help regulate blood sugar, blood pressure, and estrogen balance. And there are studies showing soy intake to help prevent colon, breast, and prostate cancer, as well as atherosclerosis and post-menopausal hip fracture. It’s seldom the case that a whole, natural food can be this widely used and studied for such a long period of time and have a predominantly negative impact on our health.
Yet, soy does have components that can compromise health in some circumstances. Soy contains goitrogens, for example, and in some individuals, goitrogens can decrease thyroid function and increase the possibility of depression. Soy also contains hemaglutinins that can sometimes increase the likelihood of our red blood cells clumping together. If that happened, our circulation could become compromised—including the blood flow to our brain. Soy also contains phytates that can sometimes decrease mineral absorption, including absorption of the minerals calcium, magnesium, iron and zinc. Each of these minerals has a role to play in our health. So yes, it’s possible that soy can have a negative impact on our health in certain circumstances and for certain individuals. Yet, for the majority of people, soy is a good match healthwise.
Like all foods, soy is not a “magic bullet” and needs to be incorporated into a person’s overall meal plan in a balanced and logical way. I believe that it needs to be eaten in moderation like all foods, as it is in Asia where it has been linked with promoting health. In Japan, for example, they don’t usually consume large quantities of soy at one time, like many in the West have begun to do. I do not believe that more of a good thing is always a good thing, and this applies to eating soy. Like for everything, I believe in balance. What I observed in Japan was that while they enjoy soy almost daily, their portions are very small. They only use a few cubes of tofu in miso soup, enjoy small portions of edamame (fresh soy beans in pods) and when they drink soymilk, their servings are small.
At this point, no public health organization in the U.S. has recommended daily intake of soy products, including the National Cancer Institute, the American Heart Association or the American Dietetics Association. In 1995 in Japan, with all soy food products taken into account, the average intake was 50–70 total grams per day (not grams of soy protein, but of the entire food), which would translate into two
ounces per day. This is potentially the highest daily average intake and seems to be less than the amount ordinarily used in the case of using soymilk and tofu in stir-fries. It is difficult to actually create a limit for individual daily consumption because the answer to that question can be best found by looking at a person’s individual diet and health status.
Q Do sprouted or soaked and boiled Soybeans provide more nutrients? Is there a difference in their ability to be digested?
A All three practices you mentioned—sprouting, soaking and cooking—help make Soybeans more digestible. All three processes also impact the nutritional composition of the Soybeans. Some water-soluble nutrients are lost during the soaking process while some are lost during the cooking process; in addition, nutrient patterns are changed during sprouting. In general, although not always, cooked foods are easier to digest than raw foods, and I would expect cooked Soybeans to be more easily digested than raw sprouted Soybeans. At the same time, however, cooked foods are usually lower in nutrients than raw ones. In the case of Soybeans, I like the trade-off between digestibility and overall nutrient composition that occurs during cooking. However, for individuals accustomed to uncooked foods, raw sprouted Soybeans can also make important nutritional contributions to a meal. There is no absolute, single, correct way to prepare Soybeans. In all cases, however, I recommend organically grown Soybeans as the version that can provide you with optimal nourishment.
health benefits of soybeans
Promote Heart Health
In recent years, soy protein has been found to be excellent for a number of different conditions, one of the most important ones being its ability to help prevent heart disease. Soy protein has been shown in some studies to be able to lower total cholesterol levels by 30% and to lower levels of LDL, or “bad” cholesterol, by as much as 35–40%. Some studies have even shown that soy protein may be able to raise HDL (“good”) cholesterol levels. It has also been found to increase the size of LDL cholesterol. This may have heart-health benefits since small, dense LDL is the most dangerous form of cholesterol, while large LDL, especially when accompanied by adequate supplies of HDL, is less risky.
Soy protein has also been shown to reduce the stickiness of platelets, possibly because Soybeans are a good source of omega-3 essential fatty acids. When platelets get overly sticky, they are more likely to clump together to form blood clots. Soybeans and other soy foods may also provide benefit for blood pressure as shown by a study that found men consuming soy in their diet had significant reductions in both diastolic and systolic blood pressure. In addition to their beneficial form of protein, Soybeans also contain very good amounts of fiber, which has been shown to reduce cholesterol levels.
Research suggests that diets rich in soy foods are cardioprotective, yet soy isoflavones alone (including its genistein and daidzein phytoestrogens) do not produce much effect. Therefore, incorporating soy foods like Soybeans into your diet (as compared to consuming soy supplements) may be the best way to approach optimizing heart health.
Promote Women’s Health
Soy foods seem to have a protective effect against breast cancer. In one study in Japan, women with the highest intakes of isoflavones—compounds in soy foods that can bind to estrogen receptors in the body and block out human estrogen, thus lessening its effects—had a 54% lower risk of developing breast cancer compared to those whose intake of isoflavones was lowest.
New research suggests that eating soy foods may also be one reason Asian women have the lowest incidence in the world of endometrial cancer, another hormone-dependent form of cancer. Soy’s concentration of isoflavones and dietary fiber may be the reason that it has this protective effect: the isoflavones, genistein and daidzen, bind to estrogen receptors in the body and block out human estrogens, while dietary fiber has been found to lower estrogen levels.
Although these and other studies have supported a connection between soy food consumption and reduced risk of breast and endometrial cancer, some people have raised the question as to whether soy isoflavones, with their estrogenic activity, are safe. Even though the estrogenic potential of soy isoflavones is only 1/1,000th the potency of human estrogens, these individuals base their concern on the fact that hormone replacement therapy has been found to increase breast cancer risk. A recent animal study has found that consuming the amount of soy phytoestrogens that would be ingested when soy foods are included in the diet (in women, about 129 mg/day of isoflavones) does not increase risk of breast or uterine cancer and does appear to be protective. Yet, while it seems that soy foods themselves may be protective, concern may be justified when it comes to taking purified isoflavone supplements since isolated soy isoflavone products have been found to stimulate the growth of pre-existing estrogen-dependent breast tumors. This is yet another example (as is discussed in the Promote Heart Health section) of how a whole food, with its natural matrix of ingredients, can support health in ways that isolated food ingredient dietary supplements cannot. For more on this topic, please see the Q&A on page 603.
Soybeans may also help to alleviate many symptoms associated with menopause. Studies have shown that women who consume soy foods report a significant reduction in the amount of hot flashes and other symptoms that they experience. There is also some evidence that soy foods may even be able to help reduce the bone loss that typically occurs after menopause. And as women’s risk for heart disease significantly increases at menopause, Soybeans’ numerous beneficial cardiovascular effects make it a particularly excellent food to consume as menopause approaches.
Promote Men’s Health
In epidemiological studies, genistein has been consistently linked to lower incidence of prostate cancer. A recent study of human prostate cancer cells demonstrated some of the mechanisms behind genistein’s anti-prostate cancer effects. Genistein not only induced chemicals that block cell cycling, thus preventing the proliferation of cancerous cells in the prostate, but at high concentrations, actually induced apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.
In addition to genistein, the soy isoflavone daidzein has also demonstrated protective action against prostate cancer. A study in China found that men consuming the most tofu had a 42% lower risk of developing prostate cancer compared to those consuming the least. When researchers checked the relationship between the soy isoflavones, genistein and daidzein, which are found not only in tofu, but in Soybeans and other foods made from them, those consuming the most genistein were found to have a 47% lower risk for prostate cancer, while those consuming the most daidzein had a 44% lower risk.
Promote Digestive Health
In areas of the world where Soybeans are eaten regularly, rates of colon cancer tend to be low, which is not surprising considering that Soybeans contain a variety of compounds that may have benefit on digestive health. They are a good source of dietary fiber, which is able to bind to cancer-causing toxins and remove them from the body, so they can’t damage colon cells. Soy also contains a lipid (fat) known as soy glucosylceramide, which has been found to protect animals from colon cancer proliferation. Additionally, a recent animal study suggests that colon cancer may be a hormone-responsive cancer and that soy protein can not only help prevent its occurrence but can have a very positive effect on the number and size of tumors that do occur. Soybean fiber may also be able to reduce the symptoms of diarrhea or constipation.
Promote Healthy Weight Control
New research suggests that the active isoflavone compounds found in soy, specifically genistein, may help us stay lean by causing us to produce fewer and smaller fat cells. In this study, animals eating genistein-rich diets created less and smaller fat cells than animals eating regular food. In human terms, a comparable amount of genistein to that which the animals were given could easily be consumed by simply including traditional soy foods as part of a healthy, whole foods eating plan.
Promote Balanced Blood Sugar
Another condition for which Soybeans can be very beneficial is diabetes, particularly type 2 diabetes mellitus. The protein in Soybeans, and also in other legumes, is excellent for diabetic individuals, who tend to have problems with animal sources of protein. The protein and fiber in Soybeans can also prevent high blood sugar levels and help in keeping blood sugar levels under control.
Additional Health-Promoting Benefits of Soybeans
Soybeans are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include bone-building calcium, magnesium, copper and manganese; energy-producing iron and phosphorus; free-radical-scavenging selenium; and sleep-promoting tryptophan.
Q Does soymilk have the same or at least similar nutritional value as Soybeans?
A Although soymilk is produced from Soybeans, the first ingredient you will find listed on a container of soymilk will be water. The large quantities of water added to produce soymilk greatly diminishes its nutritional value when compared to eating Soybeans in their natural form. And while you may see soymilk advertised as being rich in certain nutrients, many of the nutrients are additives used to enrich the milk. In addition, soymilk usually contains some form of oil to give it its “milky” consistency as well as sweetener (regarding soymilk sweeteners, I much prefer evaporated cane sugar to corn syrup), making soymilk less nutrient-rich. All that being said, there may be a place in the diet for soymilk as a dairy-free beverage alternative. Yet, I don’t see soymilk necessarily as a nutritional alternative to Soybeans.
Q Is it true that fermented Soybean foods are better for you?
A In many Asian traditions, Soybeans have always undergone the processes of fermentation and aging before they have been consumed. Soy sauces, soy curds (made into tofu), soy pastes (made into miso) and other soy products like tempeh have all been traditionally produced through methods that take time and revolve around the ability of microorganisms (mostly friendly bacteria) to convert the cooked Soybeans into a more digestible, nutrient-rich and health-supportive food.
I’ve seen studies, for example, comparing soy foods fermented with the bacterium Bifidobacterium to non-fermented soy foods. In these studies (conducted on laboratory animals), the fermented foods were able to support health in a way that the non-fermented products were not. Two phytoestrogens, genistein and daidzen, were also found to be present in the fermented foods but not detectable in the non-fermented versions.
Research has clearly shown that soy proteins become more digestible with fermentation. A significant percentage of soy proteins get broken down into shorter protein strands (called polypeptides) or even into single amino acids during the process of fermentation. These protein forms require less chemical activity in our digestive tract and are much better prepared for digestion than whole intact proteins.
I’ve also seen studies that examined traditional fermentation process used to make soy sauce (shoyu), and these studies suggest that the antioxidant properties of soy sauce and its potentially cancer-preventive properties are both related to the process of fermentation. In addition, these studies show that the risk of allergy to soy is decreased through the process of fermentation. This conclusion makes sense to me, because many food allergies involve our immune system’s response to food proteins, and the proteins in soy are clearly changed during the fermentation process.
Q I was told to avoid Soybeans because they are genetically engineered. Is that true?
A Fifteen years ago, no genetically engineered food crops had been planted in the United States. Today, one of the top genetically engineered food crops is Soybeans.
There is no solid research evidence that genetic engineering of Soybeans is harmful to our health, but the reason for this lack of evidence is lack of studies. Genetically engineered foods are allowed into the marketplace without studies testing their safety. There’s every reason to think that our digestive tracts and our immune systems would react differently to genetically modified foods due to the abrupt presence of new proteins in these foods that would be difficult for our organ systems to evaluate. I am concerned about this type of uncontrolled experiment with a widely consumed food crop, and it’s one of the reasons I support consumption of certified organic soy products. Genetic engineering is prohibited in the production of any certified organic food.
Q Is there a concern about the phytoestrogens in soy and their effect on breast cancer?
A I have some specific concerns based on the most recent research with soy. First is the mixed results I’ve see with respect to the phytoestrogens found in soy, particularly genistein and daidzein. Most of the earlier research in this area showed consumption of these phytoestrogens to be preventive of breast cancer in women who had not yet reached the age of menopause. However, more recent research has shown that in women who are postmenopausal, these same phytoestrogens can be potentially detrimental. In addition, they can increase the rate of tumor growth in women who have already been diagnosed with estrogen-dependent breast cancer. These mixed results with respect to soy phytoestrogens and breast cancer mean that a blanket statement about the cancer-preventive effects of soy foods is no longer accurate and that menopausal status is important when evaluating the benefits of these foods. Because the clinical issues here can be different from individual to individual, I’d recommend the advice of a healthcare practitioner for women of menopausal age considering the role of soy foods in their diet.
kidney beans
highlights
Kidney Beans derived their name from their kidney-like shape. Native to Central and South America, the variety popular in the United States and Europe is a deep glossy red, while those popular in the Caribbean, Portugal and Spain are light pink in color. It’s hard to imagine a good chili without the rich full-bodied flavor of Kidney Beans. For a meatless chili that is a great addition to your “Healthiest Way of Eating,” combine Kidney Beans with a whole grain, such as rice, to transform this southwestern favorite into virtually fat-free, high quality protein.
why kidney beans should be part of your healthiest way of eating
Like most varieties of legumes, Kidney Beans’ rich supply of dietary fiber makes them valuable for both heart and digestive health. Their soluble fiber also makes them an excellent food to help maintain healthy blood sugar levels, while their manganese and copper help provide antioxidant protection from free radicals that can damage cellular structures. (Kidney Beans’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
varieties of kidney beans
Dried and canned Kidney Beans are available (same as black beans, see page 610).
the peak season available year-round.
biochemical considerations
Same as black beans (see page 611).
the best way to select kidney beans
Same as black beans (see page 611).
the best way to store kidney beans
Same as black beans (see page 611).
the best way to prepare kidney beans
Same as black beans (see page 612).
the healthiest way of cooking kidney beans
For details about cooking, see black bean recipe (page 614). Kidney Beans take 1 to 11/2 hours to cook.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Kidney Beans
5-Minute Kidney Beans – No Cooking
Since dried Kidney Beans need soaking and substantial cooking time, I suggest using organic canned Kidney Beans. This recipe takes just minutes to prepare. If you have time to cook Kidney Beans, see page 614 for directions.
1 15-oz can Kidney Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Top with cilantro and grated cheese
1. Press or mince garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Drain liquid from Kidney Beans and rinse under cold running water, which helps prevent intestinal gas.
Cajun Kidney Bean Chili
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 9 great serving suggestions with the recipe above.
1. Add chili peppers, chili powder, cumin or oregano to complement the flavor of Kidney Beans.
2. Combine with chopped boiled egg, diced avocado, chopped tomato, chopped sweet onion and lime juice. Roll up in a flour tortilla and serve with salsa.
3. Kidney Bean Romaine Wrap: Wrap 5-Minute Kidney Beans recipe, avocado slices, shredded lettuce, chopped tomatoes and cilantro leaves in a large romaine lettuce leaf and add your favorite salsa.
4. Kidney Bean Pasta: “Healthy Sauté” a medium-size diced onion and medium-size diced green pepper. Add a large diced tomato, 1/2 tsp dried oregano, the 5-Minute Kidney Beans recipe, cooked whole wheat pasta shells, and salt and pepper to taste. Heat through. Top with 1/2 cup grated low-fat mozzarella cheese.
5. Kidney Bean Salad: Combine the 5-Minute Kidney Bean recipe with a medium-size diced sweet onion, medium-size diced green pepper, 1 cup of fresh minced cilantro and juice of 1/2-1 lime.
6. Three Bean Salad: Combine the 5-Minute Kidney Beans recipe with equal amounts of canned black beans and white beans to make a colorful three bean salad. Mix with tomatoes and scallions, and dress with olive oil, lemon juice and black pepper.
7. Cajun Kidney Bean Chili: “Healthy Sauté” 1 medium diced onion and 1 diced yellow or red bell pepper for 5 minutes. Add 3 cloves pressed garlic, 1 tsp paprika, 1 TBS chili powder, 1/2 tsp each dried thyme, oregano and fennel seeds, 1 tsp cumin and 1/8 tsp cayenne. Then add a 15-oz can diced tomatoes and a 15-oz can Kidney Beans. Cover and simmer 15-20 minutes. Season to taste with salt, pepper and olive oil (pictured above). Optional: add cooked ground turkey.
8. Kidney Bean Dip: In a food processor or blender, combine the 5-Minute Kidney Beans recipe with 1 tsp cumin and 1/2 tsp chili flakes (dried red chili peppers) for a delicious spread that can be used as a crudité dip or sandwich filling.
9. Kidney Bean Taco: Make tacos with a vegetarian twist by using the 5-Minute Kidney Beans recipe in place of ground meat.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Kidney Beans, and I will share them with others through our website at www.whfoods.org.
pinto beans
highlights
Pinto Beans are the most popular variety of beans in the United States. When cooked, the characteristic “painted” appearance of Pinto Beans disappears, and they become a beautiful reddish-tan color with a delightfully creamy texture. Like other beans, you can combine Pinto Beans with whole grains, such as rice, and add virtually fat-free, high quality protein to your “Healthiest Way of Eating.”
why pinto beans should be part of your healthiest way of eating
Pinto Beans provide great value—both in terms of price and nutrition. They are usually the least expensive of the different types of legumes, yet still contain similar health-promoting benefits to other varieties of beans. They are a concentrated source of dietary fiber, folate, magnesium and potassium, all of which make them a great choice for promoting heart health. (Pinto Beans’ health benefits and nutritional profile are similiar to black beans. For more information see page 615.)
varieties of pinto beans
Dried and canned Pinto Beans are available (same as black beans, see page 610).
the peak season available year-round.
biochemical considerations
Same as black beans (see page 611).
the best way to select pinto beans
Same as black beans (see page 611).
the best way to store pinto beans
Same as black beans (see page 611).
the best way to prepare pinto beans
Same as black beans (see page 612).
the healthiest way of cooking pinto beans
For details about cooking, see black bean recipe (page 614). Pinto Beans take 1 to 1½ hours to cook.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Pinto Beans
5-Minute Pinto Beans – No Cooking
Since dried Pinto Beans need soaking and substantial cooking time, I suggest using organic canned Pinto Beans. This recipe takes just minutes to prepare. If you have time to cook Pinto Beans, see page 614 for directions.
1 15-oz can Pinto Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Top with diced avocado and salsa
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from Pinto Beans and rinse under cold running water; this helps prevent intestinal gas.
Mediterranean Pinto Bean Salad
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 10 great serving suggestions with the recipe above.
1. For spicy Pinto Beans, combine with minced jalapeños or red chili flakes, minced garlic and lime juice.
2. Serve heated 5-Minute Pinto Beans with grated cheese, corn tortillas and rice.
3. Combine with cilantro pesto (see Pesto Recipe, page 525, and substitute cilantro for basil).
4. Add to your favorite salad for more protein and fiber.
5. Mediterranean Pinto Bean Salad: Add diced tomatoes and red onions, chopped herbs (such as rosemary, flat-leaf parsley, oregano and basil), fresh lemon juice and more olive oil to the 5-Minute Pinto Beans recipe (pictured above).
6. Puréed Pinto Beans with Poached Egg: “Healthy Sauté” a small minced onion. Blend sautéed onions, the 5-Minute Pinto Beans recipe and 2 TBS chicken or vegetable broth until smooth. Make sure you don’t fill the blender more than half full. Start on low speed. You will have to stop the blender a couple times and scrape the sides with a rubber spatula. Serve with a poached egg and top with your favorite salsa or hot sauce.
7. Pinto Bean Taco: Mash 5-Minute Pinto Beans recipe and combine with 6 chopped black olives. Finely shred 2 cups of cabbage and 1/2 cup cheese. Chop a medium tomato and cube a small avocado. Serve desired amounts of each ingredient in a corn tortilla and top with salsa.
8. Chili Pasta: “Healthy Sauté” diced onions and diced green peppers for 2 minutes. Add chopped tomatoes, minced fresh oregano, minced jalapeño pepper, minced garlic and sea salt. Cook 1 minute on high heat. Add equal amounts of cooked whole wheat macaroni and 5-Minute Pinto Beans recipe. Cook for 3 minutes on medium heat or until warm.
9. Pinto Bean Corn Salad: Combine 5-Minute Pinto Beans recipe, corn kernels and pre-made salsa. For more flavor, add Mediterranean Dressing and red pepper flakes. Serve on a bed of romaine lettuce.
10. Pinto Bean Chili: Pinto Beans are great for making chili. “Healthy Sauté” a medium diced onion. Add a 15-oz can of diced canned tomatoes (do not drain), 2 TBS chili powder and the 5-Minute Pinto Beans recipe. Coverand simmer for about 20 minutes. Add chopped cilantro and ground cumin at the end of the cooking time.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Pinto Beans, and I will share them with others through our website at www.whfoods.org.
lima beans
highlights
Named after the capital of Peru where they have been cultivated for over 7,000 years, Lima Beans are a delicately flavored bean with a somewhat starchy texture. Sometimes called “butter beans,” they have a mild flavor that makes them a suitable addition to a wide variety of recipes. Combined with whole grains, Lima Beans, like most other beans, provide a virtually fat-free, full-spectrum protein, making them a great addition to your “Healthiest Way of Eating.”
why lima beans should be part of your healthiest way of eating
Like other legumes, Lima Beans are a rich source of protein and cholesterol-lowering fiber. Dietary fiber, along with the folate, potassium and magnesium found in Lima Beans, also makes them a very heart-healthy food. (Lima Beans’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
varieties of lima beans
Dried and canned Lima Beans are available (same as black beans, see page 610). Photo on this page is of frozen Lima Bean.
the peak season available year-round.
biochemical considerations
Same as black beans (see page 611).
the best way to select lima beans
Same as black beans (see page 611).
the best way to store lima beans
Same as black beans (see page 611).
the best way to prepare lima beans
Same as black beans (see page 612).
the healthiest way of cooking lima beans
For details about cooking, see black bean recipe (page 614). Lima Beans take 40 to 50 minutes to cook.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Lima Beans
5-Minute Lima Beans – No Cooking
Lima Beans often don’t get the credit they deserve. Try this quick, tasty recipe using organic, canned Lima Beans. If you have time to cook Lima Beans, see page 614 for directions.
1 15-oz can Lima Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Top with low-fat Parmesan cheese
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from Lima Beans and rinse under cold running water; this helps prevent intestinal gas.
Mediterranean Lima Beans
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 8 great serving suggestions with the recipe above.
1. Mediterranean Lima Beans: Mix 5-Minute Lima Beans recipe with 1 diced tomato, 1 TBS lemon juice and minced fresh or dried thyme, rosemary and parsley.
2. Lima Bean Salsa: Combine 1 cup of the 5-Minute Lima Beans recipe with 1 diced tomato, 2 TBS minced sweet onion, 1/2 cup corn, 1/4 cup minced cilantro, 2 tsp lime juice, 1 tsp cumin and sea salt and cayenne pepper to taste.
3. Mexican Succotash: Combine 1 cup of the 5-Minute Lima Beans recipe with 1 cup of corn, 1 TBS minced jalapeño pepper (seeds removed), 1/4 cup chopped red bell peppers, 2 TBS fresh oregano, and sea salt and pepper to taste.
4. Quick Lima Bean Soup: Blend 2 cups of hot chicken broth, 1 cup of the 5-Minute Lima Beans recipe, 1 TBS tahini, and tamari (soy sauce) and pepper to taste until smooth. Garnish with fresh thyme.
5. Asian Lima Beans: Combine 5-Minute Lima Beans recipe with 2 sliced scallions, 1 TBS sesame seeds, 1 TBS brown rice vinegar, 2 additional TBS extra virgin olive oil and 1 TBS tamari (soy sauce). Serve with fish or seafood (such as shrimp or scallops).
6. Lima Bean Hummus: Blend the 5-Minute Lima Beans recipe with 1/4 cup tahini and 2 TBS lemon juice. Add water as needed to make a smooth paste. Add sea salt to taste. Serve in a bowl, sprinkle with paprika and drizzle with olive oil. Serve with crudités.
7. Puréed Lima Beans: Purée the 5-Minute Lima Beans recipe with your favorite fresh herbs and use as a sandwich spread or a dip for crudités.
8. Lima Bean Burritos: Fill corn tortillas with 5-Minute Lima Beans and corn kernels, then top with chopped tomatoes, avocado and scallions.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Lima Beans, and I will share them with others through our website at www.whfoods.org.
black beans
highlights
Known as frijoles negro in Spanish, Black Beans remain an inexpensive source of protein for many cultures throughout the world and are synonymous with the rich flavors of Hispanic cuisine. Favorites in Mexico, South America and the Caribbean, Black Beans’ popularity has been increasing in the United States as we grow to enjoy the influence of these regions’ cuisines on our taste buds. I want to share with you how you can easily transform Black Beans into a great dish for a “South of the Border” influence on your “Healthiest Way of Eating.”
why black beans should be part of your healthiest way of eating
While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it’s the color coat on Black Beans that makes them particularly nutritionally interesting in contrast to other beans. Researchers have found at least eight different flavonoids, including anthocyanins, in the Black Bean’s color coat, which bestow this little bean with the potent antioxidant power that provides cells protection from the damage caused by free radicals. (For more on the Health Benefits of Black Beans and a complete analysis of their content of over 60 nutrients, see page 615.)
varieties of black beans
Beans, such as Black Beans, are available dried, which require cooking, or canned, which are fully prepared and ready to use. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value between canned Black Beans and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself, so there is little difference in their nutritional value. You can now also find good quality organically grown canned Black Beans, which have better flavor and texture (not mushy and excellent for use in salads and cold dishes) and do not contain additives or extra salt. Canned Black Beans may cost slightly more than dried beans, but the time you save in preparation makes them well worth it.
the peak season
Both dried and canned Black Beans are available throughout the year.
biochemical considerations
Black Beans contain purines, which may be of concern to certain individuals. (For more on Purines, see page 727.)
Phytic Acid and Iron Absorption
Most beans contain phytic acid. This naturally occurring substance can work as an antioxidant in plants and has been shown to have some cancer-preventing and lipid-lowering effects in animal studies. A good bit of attention has been given to the relationship between phytic acid and iron absorption from food. This relationship is controversial. In some studies, phytates appear to lower iron absorption by as little as 3–4%. In other studies, this percentage is more like 45–50%. Since most people don’t rely upon Black Beans as their primary source of dietary iron—rather it comes from other foods in the meal plan—any impact of the phytates found in Black Beans on iron absorption should not be of major concern for most people.
Black Beans are a good source of protein and at 15 grams per cup can provide a significant amount of our daily requirement. Phytic acid is sometimes regarded as interfering with protein digestibility, but the research I’ve seen suggests otherwise; it is partly because of their great protein benefits that I continue to encourage incorporating Black Beans into your “Healthiest Way of Eating.”
Intestinal Gas
Legumes, like Black Beans, cause intestinal gas because humans cannot digest the oligosaccharides (sugars) found in beans. These sugars are consumed by bacteria in the large intestine and form gas. The gas-forming compounds can be reduced by draining off the water used to soak the dried beans and replacing it with fresh water before cooking. For canned Black Beans, drain off the liquid in the can and rinse with fresh water before using.
There is anecdotal evidence that cooking beans with kombu (a type of sea vegetable) and plenty of spices can improve the digestibility of beans. Adding kombu to your beans will also increase their nutritional value by adding trace minerals to your dish. Cumin, fennel and ginger are among the spices that are especially effective in preventing the formation of gas, but any of your favorite aromatic spices may help by inhibiting bacteria and stimulating digestion.
4 steps for the best tasting and most nutritious black beans
Turning Black Beans into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select black beans
When purchasing canned Black Beans, it is preferable to choose those that feature organically grown beans and do not contain extra salt or additives; dried beans should also be organically grown whenever possible.
As with other foods purchased in the bulk section of the market, make sure that the bins containing dried Black Beans are covered and that the store has a good product turnover to ensure their maximal freshness. Whether purchasing Black Beans in bulk or in packaged containers, it is important that no evidence of moisture or insect damage is present and that they are whole and not cracked.
2. the best way to store black beans
Store dried Black Beans in an airtight container in a cool, dry, dark place where they will keep up to 12 months. If you purchase Black Beans at different times, store and cook them separately as legumes increase in dryness the longer they are stored, resulting in differences in required cooking time.
Unused portions of cooked or canned Black Beans will keep fresh in the refrigerator for about 3 days if placed in a covered container.
3. the best way to prepare black beans
Properly preparing canned Black Beans or dried Black Beans helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Rinsing Ready-to-Eat Black Beans
Rinse canned Black Beans under cold running water. Most canned Black Beans have not been soaked before cooking, so they contain higher amounts of oligosaccharides and thus may be more likely to cause indigestion. For information about how beans were prepared, you can call the manufacturer. Rinsing will help eliminate some of canned beans’ oligosaccharides. If you still experience flatulence, experiment with different brands until you find one that agrees with you.
Washing Dried Black Beans
Before washing Black Beans, spread them out on a light-colored plate or cooking surface to remove small stones, debris or damaged beans. Put beans in a large bowl of water and swish around. Discard any beans that float to the top. Place beans in a strainer and rinse thoroughly under cool running water.
Soaking Dried Black Beans
Add 4 cups water to 1 cup Black Beans, and soak for 8 hours or overnight. Drain and rinse again before cooking.
4. the healthiest way of cooking black beans
The length of time required to cook Black Beans will vary depending on their freshness. Recently harvested beans cook much more quickly than those that have been stored for a long period of time.
Cooking Tips for Black Beans
• Do not add salt to the cooking water or Black Beans will become tough. Add salt only after the beans are completely cooked.
• If your recipe calls for acidic ingredients, such as tomatoes, vinegar or wine, add them after the beans are cooked since adding them during cooking will cause the beans to become tough; acid reacts with the starch in the beans and prevents them from swelling.
• The flavor of Black Beans is complemented by cooking with 3 bay leaves, 2 dried chipotle peppers or 10 peppercorns. Remove these spices before serving. It is best to add spices, such as cumin, coriander, paprika or chili pepper 5–10 minutes before the end of cooking.
• Black Beans are best served with grains (for example, rice) to make a complete protein.
10-Minute Huevos Rancheros
2 omega-3-rich eggs
1/2 can black beans, drained and mashed
2 TBS extra virgin olive oil
1 tsp lemon juice
Sea salt and pepper to taste
1/4 avocado, sliced
Salsa from a jar
3 TBS grated low-fat cheddar cheese
Chopped cilantro
Optional: cayenne pepper
1. Poach eggs.
2. Heat beans in a skillet while eggs are cooking.
3. Remove beans from heat and mix in olive oil, lemon juice, salt and pepper. Add a pinch of cayenne for spicy beans.
4. Place beans on plate, top with poached eggs, avocado, salsa, cheese and cilantro.
SERVES 1
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Black Beans
5-Minute Black Beans – No Cooking
You can now find many brands of organic, ready-to-eat canned Black Beans that are healthier and tastier than conventionally produced Black Beans. This recipe takes just minutes to prepare. If you have time to cook Black Beans, see page 614 for directions.
1 15-oz can Black Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Top with salsa
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from canned Black Beans and rinse under cold running water; this helps prevent intestinal gas.
Spicy Black Bean Burrito
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 13 great serving suggestions with the recipe above.
1. Add herbs like rosemary, ginger, thyme and oregano to complement the flavor of Black Beans.
2. Add chopped chili peppers.
3. Black Beans taste great with garlic and pepper.
4. Add 1/2 small chopped red onion, 1 TBS lemon juice or a few drops of balsamic vinegar.
5. A squeeze of lime juice will add a refreshing taste.
6. Black Bean Breakfast Wrap: On a whole wheat tortilla, place a scrambled egg, a spoonful of the 5-Minute Black Beans recipe, chopped tomato, 2 avocado slices and minced cilantro. Add hot sauce if you like. Roll it up and enjoy!
7. Black Bean and Romaine Salad: Combine the 5-Minute Black Beans recipe, 1 TBS salsa, 3 TBS extra virgin olive oil, cider vinegar, ground cumin and red pepper flakes to taste. Serve in romaine leaves.
8. Quick Black Bean Soup: Blend the 5-Minute Black Beans recipe with 2 cups of hot chicken broth and chili powder, sea salt and cayenne pepper to taste. Put a dollop of yogurt on top.
9. Black Bean Dip: In a blender, purée the 5-Minute Black Beans recipe, using 1/4 cup extra virgin olive oil, 1 tsp chili powder, and salt and pepper to taste.
10. Black Bean Salad: Combine a 15-oz can Black Beans with 1 small chopped bell pepper, 1/2 cup sweet corn, 1 medium chopped tomato, 1/2 cup minced cilantro, 1 TBS lime juice, 1/2 cup of extra virgin olive oil, and salt and pepper to taste.
11. Black Bean Chili: Black Beans are great for making chili. “Healthy Sauté” 1 medium diced onion. Add a 15-oz can of diced canned tomatoes (do not drain), 2 TBS chili powder and the 5-Minute Black Beans recipe. Coverand simmer for about 20 minutes. Add fresh chopped cilantro and cumin at the end of the cooking time.
12. Black Beans and Butternut Squash: For a quick vegetarian meal, “Healthy Steam” 1 medium cubed butternut squash. Mix with 5-Minute Black Beans, 1 tsp cumin, 1/4 tsp cinnamon, a pinch cayenne and sea salt to taste. Sprinkle with sliced green onion.
13. Spicy Black Bean Burrito: “Healthy Sauté” 1/2 diced red onion and 1 diced yellow or red bell pepper. Add 5-Minute Black Beans recipe, 2 tsp chili powder and 1/8 tsp cayenne pepper. Wrap mixture in a large whole wheat tortilla with low-fat cheese. Top with your favorite salsa (pictured above).
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Black Beans, and I will share them with others through our website at www.whfoods.org.
The Healthiest Way of Cooking Black Beans
If you have time to cook Black Beans at home, it’s well worth the effort.
1 cup of dried Black Beans
4 cups of water to soak
3 cups of water or salt-free broth
3 TBS extra virgin olive oil
Sea salt and pepper to taste
1. Place Black Beans in a large pot, cover the beans with 4 cups water and let soak overnight or for at least 8 hours.
2. Drain off water, add 3 cups fresh water or salt-free broth, cover loosely and bring to a boil.
3. Reduce heat to low and simmer for approximately 1 to 1½ hours or until soft. (Cooking time varies depending on the freshness of the Black Beans.) Stir occasionally and skim off foam as necessary.
4. Test Black Beans for doneness. If they are still hard and no more water remains in the pot, add 1/2–1 cup hot water and continue to cook until soft. Drain liquid if beans have cooked and excess water remains. If purchasing packaged dried Black Beans, it is best to follow the instructions on the package.
5. Add olive oil, salt and pepper to taste after the Black Beans are cooked.
SERVES 2
Cooking Black Beans in a Pressure Cooker
Presoaked Black Beans will cook much more quickly using a pressure cooker, which exposes the beans to a higher temperature but for a shorter period of time. Overcooking Black Beans will increase their glycemic index (GI).
1 cup presoaked Black Beans (soak 8 hours to overnight, rinse well)
2 cups water
3 TBS extra virgin olive oil
Sea salt and pepper to taste
1. Pressure cookers vary in the amount of pressure they produce and therefore in the amount of time needed to cook various types of beans. Before cooking Black Beans in your pressure cooker, read the manufacturer’s instructions.
2. Place beans and water in pressure cooker. Do not fill it more than half full.
3. Attach lid and bring up to pressure on medium heat. You should hear a soft hissing sound.
4. Lower heat and let Black Beans cook the amount of time recommended for them in your pressure cooker instruction book or 30–40 minutes.
5. Add olive oil, salt and pepper to taste after cooking.
Q How do you keep Black Beans as black as possible? Mine are a purple color, but sometimes at restaurants their color is of a deep black.
A The jet black glossy color on Black Beans is actually not black, but very dark purple. This dark purple color reflects the beans’ concentration of antioxidant phytonutrients, such as anthocyanins.
I am not sure how the restaurants’ beans became so dark in color. Potentially they used canned beans that had a preservative that helped retain the deep color, as there are a good number of additives that can promote color retention in canned foods. I’ve seen EDTA, for example, used to preserve the color in black-eyed peas and ferrous gluconate used to preserve the color of canned black olives.
Another explanation for the darker color beans is that they used a different variety of Black Bean as I’ve seen research indicating that different varieties of Black Beans are better at retaining their color during the cooking process; I’ve seen at least one experimental Black Bean, called the Phantom, being reported as better-than-average when it comes to color retention. Therefore, you may want to experiment with the variety of Black Beans you buy. Natural foods groceries should have a couple of alternatives for you to try; sampling Black Beans from a couple of different groceries may even turn up the desired result.
When cooking beans from scratch, I have seen recommendations for soaking Black Beans from 4 hours to overnight and then cooking them in this same soaking liquid to retain color. I dislike this preparation method as a way of retaining color and always recommended discarding the water in which the beans were soaked, rinsing them and cooking them in a fresh pot of water. The reason is to remove potential toxins that can naturally be present in dried beans that may have leeched into the water.
Q Are Black Beans and black-eye beans the same bean?
A Even though Black Beans and black-eyed beans both belong to the same botanical family (Leguminosae), they are not the same plant. Black Beans are black (or dark purple) in color and are known botanically as Phaseolus vulgaris. Black-eyed beans are more often called black-eyed peas, reflecting the dark-colored eye that they have on their tan-colored skin; they are also known as field peas, lobiya and chawli. Their botanical name is Vigna unguiculata, indicating that they belong to a different genus of plant than Black Beans.
health benefits of black beans
Promote Heart Health
Black Beans are a great food for promoting heart health. They are a concentrated source of both dietary fiber, which helps to reduce cholesterol, and folic acid, which lowers blood concentrations of homocysteine, a compound that damages artery walls. The magnesium they contain improves the flow of blood, oxygen and nutrients throughout the body. In addition, their polyphenolic antioxidant phytonutrients protect cholesterol from becoming oxidized, inhibiting atherosclerosis development.
Promote Energy Production
Black Beans are a protein-rich source of soluble dietary fiber; they provide sustainable energy while promoting stabilized blood sugar levels. They contain vitamin B1, which is instrumental in converting sugar into usable energy, as well as phosphorus, which is a component of ATP, the fuel molecule that powers the body’s cells. Additionally, Black Beans’ manganese, through its role as a cofactor of the superoxide dismutase antioxidant, protects the energy-producing mitochondria from free-radical damage. Finally, the iron found in Black Beans is an integral component of hemoglobin, a molecule that transports oxygen throughout the body.
Promote Optimal Health
A recent study suggests that Black Beans may help protect against cancer. When researchers fed laboratory animals a 20% Black Bean diet, a clear reduction in the number of precancerous cells was seen, even in animals that were simultaneously given a chemical known to promote cancer. In addition, preliminary observational studies have found that individuals who eat legumes, such as Black Beans, may be at a reduced risk for developing cancer of the breast, prostate and pancreas.
Provide Powerful Antioxidant Protection
A recent study has found that Black Beans are as rich in polyphenolic antioxidant phytonutrient compounds called anthocyanins as grapes and cranberries, fruits long considered antioxidant superstars. When researchers analyzed different types of beans, they found that the darker the bean’s seed coat, the higher its level of antioxidant activity. Gram for gram, Black Beans were found to have the most antioxidant activity, followed in descending order by red, brown, yellow and white beans. Overall, the level of antioxidants found in Black Beans in this study was approximately 10 times that found in an equivalent amount of oranges and comparable to that found in an equivalent amount of grapes or cranberries.
Additional Health-Promoting Benefits of Black Beans
Black Beans are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include sulfite-detoxifying molybdenum and sleep-promoting tryptophan.
garbanzo beans (chickpeas)
highlights
Enjoyed as far back as in ancient Greece and Rome, Garbanzo Beans, also known as chickpeas, originated in the Middle East, the region of the world where they are still enjoyed and relied upon as a valuable dietary staple. Although not as popular in the United States, Garbanzo Beans are the most widely consumed legume in the world. Their delicious nutlike taste and buttery, yet somewhat starchy, texture is a wonderful addition to your “Healthiest Way of Eating.” Top your favorite salad with Garbanzo Beans for extra taste and nutrition.
why garbanzo beans should be part of your healthiest way of eating
Garbanzo Beans’ rich supply of dietary fiber makes them valuable for both heart and digestive health. Their soluble fiber content also makes them an excellent food to help maintain healthy blood sugar levels. (Garbanzo Beans’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
varieties of garbanzo beans
Dried and canned Garbanzo Beans are available (same as black beans, see page 610).
the peak season available year-round.
biochemical considerations
Same as black beans (see page 611).
the best way to select garbanzo beans
Same as black beans (see page 611).
the best way to store garbanzo beans
Same as black beans (see page 611).
the best way to prepare garbanzo beans
Same as black beans (see page 612).
the healthiest way of cooking garbanzo beans
For details about cooking, see black bean recipe (page 614). Garbanzo Beans take 1 to 11/2 hours to cook.
STEP-BY-STEP RECIPES
The Healthiest Ways to Prepare Garbanzo Beans
5-Minute Garbanzo Beans – No Cooking
Since dried Garbanzo Beans need soaking and substantial cooking time, I suggest using organic canned Garbanzo Beans. This recipe takes just minutes to prepare. If you have time to cook Garbanzo Beans, see page 614 for directions.
1 15-oz can Garbanzo Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Add 1 TBS lemon juice and 1/2 medium chopped red onion
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from Garbanzo Beans and rinse under cold running water; this helps prevent intestinal gas.
Greek Garbanzo Bean Salad
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 8 great serving suggestions with the recipe above.
1. Add sage, oregano, thyme or paprika to complement the flavor of Garbanzo Beans.
2. Extra virgin olive oil, garlic, curry powder and cumin also complement the flavor of Garbanzo Beans.
3. Garbanzo Beans are a great source of protein when added to your salads.
4. Mediterranean Garbanzo Beans: Add the 5-Minute Garbanzo Beans recipe, ground cumin and a pinch of cloves to chopped tomatoes and onions.
5. Hummus or Middle Eastern Spread: Purée the 5-Minute Garbanzo Beans recipe with 1 TBS sesame tahini and 1 TBS fresh lemon juice in a blender. Add 3 TBS of extra virgin olive oil, a little at a time, through the feed hole as the mixture is blending. Season to taste with sea salt.
6. Hummus Wrap: Spread Hummus recipe on a whole wheat tortilla, lettuce or cabbage leaf and garnish with raw vegetables, like red bell pepper or cucumber. Drizzle with Mediterranean dressing (see page 331) and roll up.
7. Greek Garbanzo Bean Salad: In a bowl, combine 5-Minute Garbanzo Beans recipe, 2/3 cup minced green onion, 1 diced tomato, 2 TBS fresh lemon juice and 3 TBS minced fresh parsley. Optional: top with 1/4 cup feta cheese and serve over chopped romaine lettuce (pictured above).
8. Quick Chana Masala: “Healthy Sauté” one medium onion. Add one cup tomato sauce, the 5-Minute Garbanzo Beans recipe, and curry powder and cayenne to taste. Sprinkle with minced parsley.
8-Minute Creamy Garbanzo Bean Soup
1 recipe of 5-Minute Garbanzo Beans
2 tsp lemon juice
1 TBS tahini
1½ cups water
1. Boil water.
2. Add Garbanzo Beans, lemon juice and tahini to the blender. Then add hot water.
3. Blend until smooth, starting on low speed so the blender will not overflow.
4. Add sea salt, pepper and olive oil to taste, if desired. Pour into soup bowls.
5. Optional: Add 1/2 cup of your favorite cooked grain to the soup bowl.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Garbanzo Beans, and I will share them with others through our website at www.whfoods.org.
tofu
highlights
Discovered over 2,000 years ago by the Chinese, Tofu is sometimes called “the cheese of Asia” because of its physical resemblance to a block of farmer’s cheese. While the details of its discovery are uncertain, legend has it that it was discovered by accident when a Chinese cook added a type of sea vegetable to a pot of soybean milk, which caused it to curdle and produce what we now know as Tofu. Unlike cheese, Tofu has very little flavor; yet, because it readily absorbs the flavors of the other ingredients in a dish, its neutral flavor actually increases its versatility. A traditional mainstay of Chinese, Japanese and Korean cuisines, Tofu can now be found in a host of foods—frozen meals, sandwiches and salads—available in food markets as well as on the menus of many different types of restaurants. I want to share with you how to add some of your favorite seasonings to Tofu so you will want to make it a regular part of your “Healthiest Way of Eating.”
why tofu should be part of your healthiest way of eating
Tofu began receiving widespread attention in the 1960s and has skyrocketed in popularity since then as increasing evidence supports its many health benefits. It is rich in many nutrients including selenium, calcium, magnesium and omega-3 fatty acids, nutrients essential for a healthy heart. Tofu also contains phytoestrogens, specifically the isoflavones genistein and daidzein, which also have cardiovascular health benefits. (For more on the Health Benefits of Tofu and a complete analysis of its content of over 60 nutrients, see page 622.)
varieties of tofu
Tofu is a highly nutritious, protein-rich food that is made from soybeans. Soybeans are first mixed with water and ground to produce soymilk. A mineral compound is then added to the soymilk that coagulates the protein in the soymilk to produce curds, which are then pressed into blocks. Tofu is labeled soft, firm or silken depending on its texture. Tofu is a staple in the cuisines of many Asian countries. Tofu is its Japanese name, while in China it is known as doufa.
SILKEN TOFU
Similar to custard, it usually comes in aseptic packages and is available as soft, firm or extra firm. There are also low-fat and lite versions of silken Tofu. Easily puréed, it is a good substitute for milk, sour cream or yogurt depending on the texture.
REGULAR TOFU
Also available in soft, firm and extra firm, but its texture is more granular than silken Tofu. Sold either in bulk or in water-packed plastic containers, it can be used in sautés, stir-fries, soups and salads. Calciuim sulfate is the coagulant usually used to make regular Tofu, which is why it is a concentrated source of calcium.
the peak season available year-round.
biochemical considerations
Tofu is a concentrated source of oxalates and goitrogens, which might be of concern to certain individuals. Tofu is also a food to which some people have allergic reactions. (For more on Oxalates, see page 725; Goitrogens, see page 721; and Food Allergies, see page 719.)
4 steps for the best tasting and most nutritious tofu
Turning Tofu into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select tofu
Tofu is available refrigerated in individual packages or in bulk. Non-refrigerated varieties of silken Tofu can be found in aseptically sealed containers. Look for Tofu that is not made from genetically modified soybeans; since organic soybeans cannot be genetically modified, organic Tofu is a great choice. Check to make sure the expiration date on the package has not passed. If your recipe calls for sliced or cubed Tofu, purchase the firm or extra firm variety. If you are making a sauce or dip, silken Tofu or soft Tofu would be better.
2. the best way to store tofu
While aseptically packaged Tofu need not be refrigerated until it is opened, all other forms of Tofu should be refrigerated in their container. Once the packages are open, all varieties of Tofu should be rinsed well, kept in a container covered with water and placed in the refrigerator. Changing the water daily will help keep the Tofu fresh for up to one week.
Tofu can also be frozen in its original packaging and will keep this way for up to five months. This process will actually alter its texture and color, making it more spongy, absorbent and yellow in color. These changes in its physical properties are actually very suitable for certain types of recipes. Be sure to squeeze the water from thawed Tofu before using.
Firm Tofu usually contains the highest fat content. Soft Tofu contains the lowest amount of fat. If you are looking for Tofu with high calcium content, look for products that specifically say “calcium-precipitated” on the label, which indicates that calcium was used to help coagulate the Tofu.
3. the best way to prepare tofu
Rinse Tofu under cool running water before using.
4. the healthiest way of cooking tofu
Tofu can be eaten raw, so cooking is primarily to heat it and enhance its ability to absorb the seasonings in the recipe. If you want to heat Tofu and combine it with a variety of vegetables, the best way to prepare it is by using the “Healthy Sauté” method of cooking (see page 57).
Q Why is Tofu white?
A Actually, not all Tofu is white. The color of Tofu depends on several key factors. First is the type of soybean (white-eyed or black-eyed) used as the Tofu’s starting point. The white-eyed soybeans used for production of most Tofus in the U.S. are off-white, beige and slightly grayish in color. During the production of Tofu, however, following cooking, the outer husk is removed from the creamy inner part and along with the husk goes some of the non-white color. What’s left is a lighter, whiter-colored product.
Q Are there any dairy products used in the making of Tofu? I ask because I am sensitive to dairy.
A Tofu cheese and soy cheese very often contain casein, a milk protein found in cow’s milk, as it is used to help create the foods’ consistency. Yet, blocks of Tofu themselves generally don’t contain casein. The coagulated texture of Tofu is a result of the proteins in the soy itself as well as the addition of other ingredients such as magnesium or calcium sulfate.
Q There is research linking Tofu consumption with dementia. I get most of my protein from soybean foods and am now wondering whether I should keep eating Tofu. What’s your opinion about the research?
A I am currently only aware of two studies on the relationship between Tofu intake and cognitive function. Both are epidemiological studies that looked at large groups of individuals over long periods of time. In one of the studies, intake of Tofu more than twice a week during midlife (ages 40–55) was associated with increased prevalence of cognitive impairment and brain atrophy later in life (ages 70–90). It’s impossible to come to any hard and fast conclusions about Tofu and dementia from this kind of study. We simply don’t know enough about the study participants and what they did and didn’t have in common (besides their higher Tofu intake). In addition to the non-clinical nature of these studies, many health experts have reason to believe that Tofu intake can make individuals healthier in later life. Evidence from countries where soy products are eaten regularly throughout life suggests that late-life dementia is less problematic than it is in the United States. So I would say that the jury is definitely out here.
Q Is it true that “lite” Tofu has virtually no omega-3 fatty acids?
A Unfortunately, the listing for “lite” Tofu in the USDA National Nutrient Database for Standard Reference does not contain measurements of omega-3 fatty acids. Yet, it seems that “lite” Tofu has about one-third the amount of total polyunsaturated fats (PUFAs) as regular Tofu. Assuming the reduction in total PUFAs is consistent across types of PUFAs, and based upon the Tofu profile featured on the World’s Healthiest Foods website, a “lite” version might have about 0.12 mg omega-3 fatty acids (in the form of linolenic acid). While this is a small amount, it still provides about 5% of the Daily Value for omega-3 fatty acids.
Q I see that you use silken Tofu in some of your recipes. What is it exactly?
A “Silken” refers to the texture and consistency of the Tofu. It is a form of Tofu that is velvety-smooth, which is what makes it so good for use in dips, puddings and sauces. If you are making a recipe that calls for silken Tofu and you can’t find it in your local supermarket or natural foods store, I would recommend that you purchase the least firm type of Tofu available. You may just need to adjust the recipe by adding more liquid—either water or oil—to achieve the smooth consistency that you would like the sauce to have.
Q Does eating Tofu burgers and hotdogs harm one’s health? I find that eating these foods is easier for me as they are very convenient, but if I knew they could be harmful, I would change my eating habits.
A While ideally I prefer food in more of its unprocessed state, in reality, given such circumstances as convenience, time, resources, variety and even taste, there are times when a food that is more processed is still a very good choice for a person’s diet. The foods that you mention are based upon whole foods, such as Tofu, vegetables and grains. If by eating these foods, you enjoy your food and find it easier to eat healthy, then I think that they can therefore be supportive of your health. I would just suggest two things: 1) purchase brands of these foods that feature organic ingredients and contain no/minimal additives, if possible and 2) eat them as part of a balanced diet.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Tofu
3-Minute Gingered Tofu – No Cooking
Tofu needs no cooking, so it can be prepared in minutes!
2 cups of firm Tofu, cubed
3 TBS tamari (soy sauce)
3 TBS extra virgin olive oil
1 TBS fresh ginger, grated
1/4 cup scallions
Optional: Sprinkle with toasted sesame seeds
1. Cut Tofu into cubes.
2. Mix with rest of ingredients. Serve with brown rice and vegetables.
SERVES 2
Miso Tofu Soup
PREPARATION TIP FOR TOFU:
Make sure you use firm Tofu when recipes call for cubed tofu, so that it will not crumble or fall apart.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Tofu, and I will share them with others through our website at www.whfoods.org.
8 QUICK SERVING IDEAS for TOFU:
1. Mediterranean Tofu: Mix 1½ cups cubed firm Tofu, 1 tsp capers, 1 medium chopped tomato, 6 chopped olives, extra virgin olive oil, and sea salt and pepper to taste.
2. Sweet Firecracker Tofu: Marinate Tofu slices in hot chili sauce, honey, extra virgin olive oil and sea salt to taste for 6 hours. Serve as a side dish or in a salad or wrap. Use any leftover marinade as a sauce.
3. Classic Tofu Scramble: “Healthy Sauté” 1 medium diced onion and 1 cup sliced mushrooms. Add 1½ cups mashed soft Tofu, 1 tsp turmeric and sauté 2 minutes covered. Add 2 TBS extra virgin olive oil and tamari (soy sauce) to taste. Garnish with chopped parsley or scallions.
4. Italian Tofu Spread: Blend 1 cup soft or silken tofu with 1/2 cup pre-made pesto, 1/2 cup chopped sundried tomatoes (packed in olive oil), and salt and pepper to taste. Spread on crackers or in a lettuce wrap.
5. Sweet and Sour Tofu: Make a sauce combining 2 TBS tamari, 1 TBS vinegar, 2 TBS honey, 3 TBS extra virgin olive oil, a pinch of red pepper flakes and 1/4 cup pineapple juice. “Healthy Sauté” sliced onion and 2 cups red and green peppers for 2 minutes and then add 2 cups firm Tofu cubes, 1 cup pineapple chunks and the sauce. Simmer for 3 minutes. Add more tamari as needed. Tofu will pick up the flavor of the sauce.
6. Tofu Ginger Dressing: Blend 1 package silken Tofu, 1 TBS plus 1 tsp tamari, 1 TBS extra virgin olive oil, 2 tsp fresh ginger, 1 clove garlic, 1 TBS white or red miso, 1 TBS rice or apple cider vinegar, 1 tsp honey and cayenne to taste. Use on romaine lettuce and hearty vegetables like jicama, carrots and radishes.
7. Creamy Tofu Dressing (non-dairy): Blend together 1 package silken Tofu, 1 TBS olive oil, 1 TBS lemon juice, 1½ TBS Dijon mustard, 2 TBS fresh herbs (such as basil, dill or parsley), 1/2 tsp sea salt and pepper to taste. Use as a dip for vegetables or a salad dressing.
8. Miso Tofu Soup: Add Tofu to a miso broth with scallions and ginger for a quick and easy soup (pictured above).
health benefits of tofu
Promotes Heart Health
Soy protein has been found to have many unique benefits. One of its most lauded benefits has been its contribution to heart health. Research on soy protein in recent years has shown that regular intake of soy protein can help lower total cholesterol levels by as much as 30%, lower LDL (“bad” cholesterol) levels by as much as 35–40%, lower triglyceride levels, reduce the tendency of platelets to form blood clots and possibly even raise levels of HDL (“good” cholesterol).
Tofu’s benefits on heart health are also related to it being a good source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). ALA is considered an “essential fatty acid” since the body cannot make it, so we must get it from our diet. ALA’s heart-health benefit comes not only from it being a precursor of EPA and DHA, the fatty acids found in cold-water fish that have trigclyeride- and blood pressure-lowering properties, but ALA itself has been found to be cardioprotective. It has been found to reduce levels of C-reactive protein, a risk factor for cardiovascular disease. In addition, it seems to have anti-arrhythmic properties, helping to stabilize the rhythmic beating of the heart.
Tofu is also a good source of other nutrients, such as selenium, calcium and magnesium, found to be important for heart health. For more details on the role of soy foods, such as Tofu, in cardiovascular health, please see Health Benefits of Soybeans on page 601.
Promotes Women’s Health
Most types of Tofu are enriched with calcium, which can help build bone density and prevent the accelerated bone loss for which women are at risk during menopause. Plus, it is a very good source of manganese and a good source of magnesium, copper and phosphorus, four other minerals important for promoting bone health.
Soy has also been shown to be helpful in alleviating symptoms associated with menopause. Soy foods, like Tofu, contain phytoestrogens, specifically the isoflavones genistein and daidzein. In a woman’s body, these compounds can dock at estrogen receptors and act like very weak estrogens. During perimenopause, when a woman’s estrogen fluctuates, rising to very high levels and then dropping below normal, soy’s phytoestrogens can help her maintain balance, blocking out estrogen when levels rise excessively high and filling in for estrogen when levels are low. When women’s production of natural estrogen drops at menopause, soy’s isoflavones may provide just enough estrogenic activity to prevent or reduce uncomfortable symptoms, like hot flashes. While the exact mechanisms through which they work their effects remain under investigation, the results of intervention trials suggest that soy isoflavones may also inhibit the resorption of bone and therefore help prevent postmenopausal osteoporosis.
Promotes Men’s Health
A study in China found that men consuming the most Tofu had a 42% lower risk of developing prostate cancer compared to those consuming the least. In other epidemiological studies, intake of soy isoflavones, like those found in Tofu, has also been linked to lower incidence of prostate cancer. For more details on the role of soy foods, such as Tofu, in men’s health, please see Health Benefits of Soybeans on page 601.
Promotes Energy Production
Tofu is not only a concentrated source of high quality protein, but is also a very good source of iron. While this important mineral plays many roles in the body, its most well-known one is being at the core of hemoglobin, a molecule essential to energy production since it is responsible for transporting and releasing oxygen throughout the body. Hemoglobin synthesis also relies on copper, so without this trace mineral, iron cannot be properly utilized in red blood cells. As is often the case in whole foods, Nature supplies complementary nutrients; Tofu is a good source of copper as well.
Q&A HOW SHOULD I READ THE NUTRITION FACTS PANEL ON FOODS?
The Nutrition Facts panel, required on most packaged foods in the United States, is one of the most informative and detailed of such labels worldwide. Taking a little time to become familiar with it can be a very empowering way to evaluate and compare foods’ nutritional values. However, it is important to be aware that it is not comprehensive and that each person must interpret it individually.
The intent of the Nutrition Facts panel is to provide nutrition information, per serving of food, deemed pertinent to individuals with particular health conditions or nutritional needs, as well as to provide consumers with the means to make wise food choices. A few examples of the types of information provided include:
• cholesterol and saturated fat content of foods, meaningful to people concerned with cardiovascular health (which means virtually every American!)
• sodium content of foods, for individuals with sodium-sensitive high blood pressure
• dietary fiber content of foods, for those trying to increase their fiber intake (again, this should include virtually every American!)
• “Percentage Recommended Daily Intake” (or “%RDI”) for all recognized essential nutrients, based on a diet of a particular calorie count (usually 2000), which must be interpreted according to each individual’s average daily calorie intake
The Nutrition Facts panel provides a bounty of detail that pertains to “an average serving” of the food, the amount of which is defined at the top of the label. This means that the information provided must be quantitatively compared to how much you actually eat of that food. For example, if “an average serving” of a cracker product is FOUR crackers but you actually eat TEN crackers, you must remember that you are receiving 2.5 times as much of every nutrient on the label as is listed—sodium, cholesterol, fat, calories, vitamins, fiber, and so on.
The following nutrients are required on the Nutrition Facts panel if the nutrient is present above a certain defined minimum level per defined serving of the food:
• total calories
• total fat, calories from fat, calories from saturated fat, saturated fat, trans fats, polyunsaturated fat, monounsaturated fat
• cholesterol
• sodium and potassium
• total carbohydrates, dietary fiber, soluble fiber, insoluble fiber, sugar, sugar alcohols (such as xylitol and sorbitol), and other carbohydrates (the difference between total carbohydrates and the sum of dietary fiber, sugars, and sugar alcohols)
• protein
• vitamin A and percent as betacarotene
• vitamin C, calcium, iron, and all other recognized essential vitamins and minerals
Despite the considerable detail provided by the Nutrition Facts panel, other useful information has not yet been included, such as:
• subtotals of essential omega-3 and omega-6 polyunsaturated fats
• the glycemic indices of carbohydrate-containing foods (to provide a comparative gauge of how quickly the food releases its energy)
All in all, however, the Nutrition Facts panel is an excellent tool that can help you make deliberate and informed decisions about the foods you choose to eat.
split peas
highlights
Split Peas are produced by drying the peapods of the fully mature garden pea. Peas are known scientifically as Pisum sativum and are believed to have been cultivated for more than 20,000 years! For thousands of years, it was dried Split Peas that were consumed rather than the fresh varieties of peas that we enjoy today. Although they belong to the same family as beans and lentils, they are usually distinguished as a separate group because of their usage and spherical shape. Their hardy flavor makes Split Pea soup a winter favorite and a nutritious and delicious addition to your “Healthiest Way of Eating.”
why split peas should be part of your healthiest way of eating
Split Peas are a great source of important heart-healthy nutrients including dietary fiber, potassium and folate. They also contain the isoflavone phytonutrient, daidzein, which acts as a phytoestrogen and promotes heart health. (Split Peas’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
varieties of split peas
Split Peas are available in green and yellow, with the former more popular in North America. Black-eyed peas are cream-colored with a black spot and are not related to Split Peas.
the peak season available year-round.
biochemical considerations
Same as black beans (see page 611).
the best way to select split peas
Same as black beans (see page 611).
the best way to store split peas
Same as black beans (see page 611).
the best way to prepare split peas
Same as black beans (see page 612) except that Split Peas require no soaking prior to cooking. Whole peas will require 8 hours of soaking.
the healthiest way of cooking split peas
For details about cooking, see black bean recipe (page 614). Split peas take about 30 minutes to cook.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Split Peas
Healthy Cooked Split Peas
Split Peas do not take long to cook.
1 cup dried Split Peas (green or yellow)
3 cups water or salt-free broth
Sea salt and pepper to taste
Optional: 1 tsp dried thyme, at end of cooking
1. Combine Split Peas in a large pot with 3 cups water or salt-free broth and bring to boil.
2. Simmer for 30 minutes. (Yellow Split Peas may take a little longer than green ones.) You will need to skim off the white foam periodically. The peas will be soft but still have their shape when they are done add salt and pepper to taste.
PREPARATION TIPS FOR SPLIT PEAS
To prevent Peas from being tough, do not add any salt or salted ingredients (meat or fish) until Peas have already softened. Salt will prevent Peas from becoming tender.
Indian Style Yellow Split Peas
SERVES 4
Flavor Tips: Try these 7 great serving suggestions with the recipe above.
1. Add extra virgin olive oil and chopped garlic to the Split Peas recipe.
2. Carrots, celery and onion complement the flavor of Split Peas.
3. Add curry or turmeric for great flavor.
4. Asian Flavored Peas: Combine Split Peas recipe with 1 tsp tamari (soy sauce), 1 TBS minced ginger and 2 cloves pressed garlic.
5. Quick Indian-Style Yellow Split Peas: “Healthy Sauté” 1 cup diced onion for 3 minutes. Add 2 cloves minced garlic, 1 tsp grated ginger, 1/2 tsp turmeric, 1/2 tsp salt, 1 cup canned diced tomatoes and 2 cups cooked yellow Split Peas (or canned lentils). Simmer covered for 5-7 minutes. Add 4 cups “Quick Boiled” fresh spinach or 1 cup frozen spinach. Serve over brown rice for a hearty vegetarian meal (pictured above).
6. Split Pea Salad: Combine the Split Peas recipe (or use canned black-eyed peas) with 1 medium-size finely chopped onion, 1 medium-size chopped green pepper, 1 boiled chopped egg and 1 medium-size chopped tomato. Toss with your favorite vinaigrette (see page 143).
7. Split Peas with Kale or Spinach: Combine the Split Peas recipe (or use canned black-eyed peas) with 2 cups “Healthy Steamed” kale or spinach, marinated onions,* and salt and pepper to taste. Serve with brown rice.
* To marinate onions, place 1 medium sliced onion in a bowl with 1 cup water and 2 TBS apple cider vinegar. Let sit for 20-30 minutes and then drain, squeezing out excess moisture.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Split Peas, and I will share them with others through our website at www.whfoods.org.
navy beans
highlights
These small white beans were once a staple on U.S. Naval ships; hence came the name, Navy Bean. Also known as Boston beans or Yankee beans, they are the beans of choice to make baked beans because they do not break up when they are cooked. Navy Beans are the official vegetable of Massachusetts, known as the baked bean state. The smooth texture and delicate flavor of Navy Beans is a great addition to your “Healthiest Way of Eating.”
why navy beans should be part of your healthiest way of eating
As with other varieties of legumes, combining Navy Beans with a whole grain, such as brown rice, provides a virtually fat-free, high-quality protein. Their good supply of dietary fiber promotes a healthy heart and helps maintain healthy blood sugar levels. (Navy Beans’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
varieties of navy beans
Dried and canned Navy Beans are available (same as black beans, see page 610).
the peak season available year-round.
biochemical considerations
Same as black beans (see page 611).
the best way to select navy beans
Same as black beans (see page 611).
the best way to store navy beans
Same as black beans (see page 611).
the best way to prepare navy beans
Same as black beans (see page 612).
the healthiest way of cooking navy beans
For details about cooking, see black bean recipe (page 614). Navy Beans take 1 to 1½ hours to cook.
STEP-BY-STEP RECIPE
The Healthiest Way to Prepare Navy Beans
5-Minute Navy Beans – No Cooking
Dried Navy Beans require soaking and substantial cooking time, but this recipe makes use of canned organic Navy Beans and takes just minutes to prepare. If you have time to cook Navy Beans, see page 614 for directions.
1 15-oz can Navy Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Add 1/2 medium red onion, chopped
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from Navy Beans and rinse under cold running water; this helps prevent intestinal gas.
Italian Navy Bean Soup
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 7 great serving suggestions with the recipe above.
1. Add lemon juice or zest to give Navy Beans an extra zip.
2. Oregano, rosemary, thyme, basil and sage complement the flavor of Navy Beans.
3. Combine 5-Minute Navy Beans and Olive Tapenade (see page 325) or pesto (see page 508).
4. Puréed Navy Beans: Puréed Navy Beans are a great substitute for potatoes or rice. “Healthy Sauté” 1 small minced onion in a large saucepan. Blend sautéed onions, the 5-Minute Navy Beans recipe and 2 TBS vegetable or chicken broth until smooth. Make sure you don’t fill the blender more than half full. Start on low speed. You will have to stop the blender a couple times and scrape the sides with a rubber spatula.
5. Navy Bean Pesto Dip: Blend the 5-Minute Navy Beans recipe with 1/4 cup pesto.
6. Mediterranean Navy Bean Salad: Combine the 5-Minute Navy Beans recipe, 1/4 chopped medium onion, 6 chopped olives, 1 TBS chopped fresh thyme leaves, 3 TBS extra virgin olive oil, 1 TBS fresh lemon juice, and sea salt and pepper to taste.
7. Italian Navy Bean Soup: “Healthy Sauté” 1 diced onion, 1 diced carrot and 2 stalks diced celery in a large soup pot for 5 minutes. Add 5 cloves pressed garlic and sauté 1 minute. Add 4 cups chicken or vegetable broth, 4 cups minced kale, a 15-oz can diced tomatoes, 1 tsp fresh rosemary and 2 TBS fresh oregano. Cover and simmer 30 minutes. Add two 15-oz cans drained Navy Beans and sea salt and pepper to taste (pictured above).
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Navy Beans, and I will share them with others through our website at www.whfoods.org.
Q&A WHAT IS THE DIFFERENCE BETWEEN ALKALINE AND ACIDIC FOODS?
The issue of acid and alkaline foods is a confusing one, because there are several different ways of using these words with respect to food.
Acidic and alkaline foods
In food chemistry textbooks that take a Western science approach to foods, every food has a value that is called its “pH value.” pH is a special scale created to measure how acidic or alkaline a fluid or substance is. It ranges from 0.0 (most acidic) to 14.0 (most alkaline) with 7.0 being neutral. One way of thinking about it is that as you get closer to 7.0 from either end, the food becomes less acidic (6.0 vs 5.0, for example) or less alkaline (8.0 vs 9.0, for example).
Limes, for example, have a very low pH of 2.0 and are highly acidic according to the pH scale. Lemons are slightly less acidic at a pH of 2.2. Egg whites are not acidic at all and have a pH of 8.0. Meats are also non-acidic, with a pH of about 7.0.
Many vegetables lie somewhere in the middle of the pH range. For example: asparagus, 5.6; sweet potatoes, 5.4; cucumbers, 5.1; carrots, 5.0; green peas, 6.2; and corn, 6.3. Tomatoes have a lower pH than most other vegetables with their pH ranging from 4.0 to 4.6. Tomatoes also have a higher pH (are less acidic) than some fruits such as pears (3.9), peaches (3.5), strawberries (3.4) and plums (2.9).
Acid-forming and acid-ash, alkaline-ash foods
Another way to talk about food acidity is not to measure the acidity of the food itself but the body’s acidity once the food has been eaten. In other words, from this second perspective, a food is not labeled as “acidic,” but instead as “acid-forming.”
Similar to this “acid-forming” concept is the “acid-ash, alkaline-ash” concept, in which a food is not chemically broken down in the body, but instead burned, leaving an ash residue, which is then measured for its mineral content. Acid-ash foods are foods that leave high concentrations of chloride, phosphorus or sulfur in their ash. These foods are called “acid-ash” because chloride, phosphorus and sulfur are minerals that are used to make acids in the body (namely, hydrochloric acid, phosphoric acid and sulfuric acid). Alkaline-ash foods are foods that leave high concentrations of magnesium calcium and potassium in their ash. These foods are called “alkaline-ash” because these minerals are used to form alkaline compounds (called bases) in the body (including magnesium hydroxide, calcium hydroxide and potassium hydroxide).
The acid-ash model of measuring food acidity is not, of course, what happens inside a living person. We don’t burn our food, and ash is not all that’s left after we eat. In fact, the whole concept of acid-forming foods is a much more complicated idea than the pH idea, since “acid-forming” is a process that happens inside a living body.
How well a food is digested, for example, can influence the degree to which it is acid-forming or not. Many foods have preformed acids in their composition that would normally be altered during digestion. However, in a person with problematic digestion, these acids might not get transformed, and their acid-forming properties would be increased.
Research on the Acid-Forming and Acid-Ash, Alkaline-Ash Foods Principles
Although there are many popular diets that revolve around the principle of acid-forming foods, there are virtually no research studies that have focused on this issue. A survey about dietary patterns and lifestyles carried out in China in the early 1990s has shown that higher intake of animal foods and animal-derived proteins results in increased loss of calcium and acids in the urine, while increased intake of plant foods and plant proteins results in lower calcium and acid loss. Presumably, the loss of acids in the urine reflected increased formation of acids in the body that needed to be excreted, and decreased urine acids reflected less formation of acids in the body. Vegetables were one of the major groups of plant foods focused on in the study; vegetables have been described in many alternative dietary approaches as being non-acid-forming.
dairy & eggs
The numbers beside each food indicate their Total Nutrient-Richness. (For more details, see page 805.)