eight weeks pregnant

  • Subscribe to our RSS feed.
  • Twitter
  • StumbleUpon
  • Reddit
  • Facebook
  • Digg

lundi 1 juin 2009

Soaking Legumes: The Poor Man’s Meat

Posted on 20:16 by Unknown

I woke up this morning with the smell of black beans and spices cooking in the slow cooker. I made breakfast burritos: black beans scrambled with eggs, fermented salsa and goat cheese. Yummy! We all really enjoy beans (especially bean paste) and there is plenty grown here in Costa Rica. They are very filling, nutritious and great for quick meals… my favorite is brown rice and black beans with Latin American Kraut and avocados.

Once every few weeks I like to make a big batch in the beginning of the week and use it throughout the week for different meals. This week I will be making black bean brownies, sweet potato & black bean burritos and fermented bean paste. Hopefully, I will be able to post all of them and share recipes as I go along.

Legumes (or pulses): beans, chickpeas (garbanzo), peas, lentils, peanuts and cashews… have nourished people for years. Throughout the world, it is known as the poor man’s meat. A combination of legumes, whole grains and a small amount of animal protein and good quality fat is a good “low-cost diet”. Legumes are rich in minerals and B vitamins. Recent research shows that legumes contain several anticancer agents. They are a great source of both omego-3 and omega-6 fatty acids.

Vegetable protein is also important and is found in largest quantites in whole grains, seeds, beans, legumes, peas, nuts, etc. Vegetable protein alone cannot sustain healthy life because it does not contain enough of al the amino acids that are essential. There is only one plant that can be classed as a complete protein – the soybean; but it is so low in two of the essential amino acids that it cannot serve as a complete protein for human consumption. In fact, most all plants lack methionine, one of the essential amino acids. Vegetable protein, when supplemented properly by animal protein, makes an excellent combination. Health cannot be maintained on a diet that omits animal protein. - Your Body Is Your Best Doctor / by H. Leon Abrams -

The preparation of legumes is important as they contain phytic acid, enzyme inhibitors and difficult-to-digest complex sugars. Traditional societies prepared them with great care. Beans are soaked for long periods (usually 12-24 hours) of time before they are cooked. After they’ve soaked, it is important to discard the bean soaking water and rinse the beans thoroughly because many of the anti-nutrients are released into the soaking water. Including the oligosaccharides that tend to cause the flatulence/digestive discomfort.



While the legumes cook, all the foam that rises to the top is skimmed out (contains impurities). Sometimes the water is replaced halfway through the cooking process (I never do that). All that care in preparation ensures that legumes will be thoroughly digestible and all the nutrients well absorbed into the body. Such careful preparation neutralizes the phytic acid, enzyme inhibitors and breaks down the difficult-to-digest complex sugars.

Many of you might be wondering, “What about canned beans?”… This is what Nourishing Traditions has to say:

High temperatures and pressures used in the canning process do reduce phytate content, but the danger is that such processing over denatures proteins and other nutrients at the same. Canned beans are best eaten sparingly.

And if you’re like me… can’t digest beans very well and resulting awful, embarrassing gas and cramps, it is best to soak your own beans so that you can actually enjoy them! I've tried soaking beans with acid medium for 24 hours and beyond, but would still get mild discomforts. Thankfully there is another solution that has worked every time for us… adding baking soda to the soaking water. It is such a relief to be able to enjoy beans without the side effects. I don’t quite understand what baking soda does to help make the beans more digestible. I’ve read that hard, mineral-rich water will hinder the hydrating process and adding some baking soda will help make it slightly basic, but I would like to find out more! Anybody have any thoughts?










Basic Beans
Makes about 8-10 cups cooked beans

3 cups beans 
warm filtered water 
1 tsp. baking soda 
4 cloves garlic, peeled and mashed (optional) 
1 onion, cut in half (optional)
1 sweet or spicy pepper, take out core and cut in half (optional)
2 celery stalks, cut in half (optional)
handful fresh or dried herbs (optional)
sea salt

Cover beans with warm water and stir in baking soda. Leave in a warm place for 12-24 hours, depending on type of bean. Drain and rinse the beans REALLY good (till the water runs clear).

Place in large pot or slow cooker and add water to cover beans. Bring to a boil (put slow cooker on high) and skim off foam. Reduce heat (turn slow cooker on low) and add in optional veggies and herbs.

Simmer, covered, for 1-3 hours. Check occasionally and add more water as necessary. When done, remove veggies and herbs. Season to taste with sea salt.

NOTE: My slow cooker temperature on the "low" is not hot enough to cook the beans well. So, I have to keep it on "high" for best results. Everybody's slow cooker gives different results.




Legume Varieties and Suggested Soaking Times

12-24 hours
Black beans, kidney beans, pinto beans, black-eyed peas and white beans

7-10 hours
Lentils, fava beans and dried split peas

24 hours
Chickpeas (Garbanzo)
- Important: skin needs to be picked off before cooking -


More reading if interested: Putting The Polish on Those Humble Beans

Envoyer par e-mailBlogThis!Partager sur XPartager sur Facebook
Posted in life in Costa Rica, nourishing ways | No comments
Article plus récent Article plus ancien Accueil

0 commentaires:

Enregistrer un commentaire

Inscription à : Publier les commentaires (Atom)

Popular Posts

  • Contact
    Please contact me if you... Have any questions. Want to be a part of Sweet Wholesome Wednesday . Would like me to review a book or products ...
  • Pregnancy Notes: Postpartum Herbal Sitz Bath {recipe}
    Herbal sitz baths are extremely soothing, relaxing, healing  and a  great way to pamper a new mama after going through the tiring workout o...
  • Coming Soon: My First eBook - Just Making Ice Cream!
    Yep! Very soon I will be releasing my first ebook,  Just Making Ice Cream: Over 70 Delicious Recipes Made With Nourishing Ingredients! Over ...
  • December Photo Project - Day Two
    Got Water?
  • South Caribbean Adventures: Café Viejo Italian Restaurant
    NOTE:  I scheduled this post to go up... We are traveling to Honduras right now, please keep us in your prayers. Head over to our  RO4Y blog...
  • Get 33 eBooks ($479 value) For Just $39!
    What is the  Toadally Primal Wellness Bundle ? 33 ebooks  with a total value of $479 (see below!) On sale for 7 days - January 7 to January ...
  • Make it Yourself: Homemade Orange Extract
    It is now orange season around here and my trees are simply overflowing with delicious balls of sunshine! Last season I dehydrated orange sl...
  • Pumpkin Maple Baked Oatmeal
    Good morning my friends! Would you all like to start off your day with a slice of  warm, spiced pumpkin oatmeal bake topped with large scoop...
  • Lacto-Fermented Costa Rican Chilero
    It has been a while since I’ve shared any new  lacto-fermented recipes, but I’ve got a delicious one for you today! I came across this chil...
  • You've Got Ice Cream Questions? I've Got Answers!
    Ever since I first published the ice cream ebook ... I have been asked question after question from those who were wanting to buy the book,...

Categories

  • 7 Day Real Food Challenge
  • adobe house
  • advent
  • agua de sandia
  • almonds
  • aloe vera
  • Alternative Laundry Series
  • apples
  • avocados
  • babies
  • babywearing
  • baked oatmeal
  • bakes oatmeal
  • beans
  • beef tongue
  • beef tongue recipes
  • Berkey products
  • birth DVDs
  • birth story
  • birthdays
  • blackberries
  • Blendtec
  • blog awards
  • body scrubs
  • bones
  • book reviews
  • books
  • Bookworm Reports
  • breakfast
  • breastfeeding
  • Bulk Herb Store
  • Bundle of the Week
  • busy life
  • butter
  • butter oil
  • butternut squash
  • Caribbean Adventures
  • chickens
  • chickpeas
  • childbirth books
  • chocolate
  • chocolate cake
  • chocolate peppermint cake
  • Christian books
  • Christmas
  • Christmas gifts
  • cinnamon
  • citrus fruit
  • cloth
  • cloth diapers
  • cloth pads
  • cloth wipes
  • coconut flour
  • coconut oil
  • coconut palm sugar
  • coconuts
  • comfort food
  • cookbooks
  • cookies
  • cranberries
  • crock pot
  • cultured dairy
  • curd
  • curd bars
  • dairy-free
  • deaf
  • December Photo Project
  • December Photo Project 2011
  • dehydrated orange slices
  • dehydrating sourdough
  • dehydrator
  • desserts
  • diary-free
  • dried orange chips
  • easy frosting
  • ebook
  • eBook Bundle
  • ebook discount
  • egg yolks
  • elderberries
  • essential oils
  • fall recipes
  • family
  • FAQs
  • farmer's markets
  • fermented cod liver oil
  • Fight Back Fridays
  • filtered water
  • fluoride
  • food news
  • Foodbuzz
  • foodie fights
  • Foodista
  • free stuff
  • frugal meals
  • frugal snacks
  • garbanzo beans
  • gardening
  • garlic
  • giveaways
  • gluten-free
  • GMOs
  • GNOWFGLINS Dehydrating Class
  • GNOWFGLINS e-Course
  • grain-free
  • group b strep
  • guest post
  • handmade
  • Harvest Your Health Bundle Sale
  • He is risen
  • healthy fats
  • healthy nuts
  • healthy postpartum
  • Hello Morning Challenge
  • herbal medicine
  • herbal remedies
  • herbal sitz bath
  • herbs
  • homebirth
  • homemade
  • homemade candy
  • homemade cereal
  • homemade chorizo
  • homemade extracts
  • homemade mayonnaise
  • homemade snacks
  • homemade snacks. traveling
  • homemade sourdough tortillas
  • homemade tea
  • homemade trail mix
  • homemade vanilla
  • homemade wipes
  • Homemaking eBook Bundle Sale
  • homeopathy
  • homestead
  • homesteading
  • Honduras
  • honey
  • honey-sweetened
  • horchata
  • ice cream
  • ice cream pie
  • Italian Drip Sandwich
  • Jesus
  • JMN videos
  • Just Making Ice Cream
  • kefir
  • kelp
  • kitchen gadgets
  • labor and birth
  • lacto-fermented food
  • Life
  • life in Costa Rica
  • life in Honduras
  • limes
  • loose herbs
  • make it yourself
  • mangos
  • marmalade
  • missionaries
  • missionary life
  • MIY
  • movie
  • mud house
  • muffins
  • my faith
  • my family
  • my story
  • Naomi
  • natural birth
  • natural deodorant
  • natural drinks
  • natural home alternatives
  • natural living
  • natural nipple cream
  • natural postpartum care
  • natural pregnancy
  • natural preventative care
  • natural remedies
  • natural sweeteners
  • naturally sweetened sweets
  • Nourished Kitchen e-course
  • Nourished Living Network eBook Bundle
  • nourishing ingredients
  • nourishing ways
  • nursing
  • nursing tea
  • nut & seed
  • nut-free
  • oatmeal
  • oatmeal bake
  • odd bits
  • orange powder
  • orange season
  • oranges
  • Organics in Costa Rica
  • organize
  • Other Things
  • paleo/primal eBooks
  • palm shortening
  • pancakes
  • pecans
  • Pennywise Platter Thursday
  • peppermint
  • perserving naturally
  • photography
  • phytic acid
  • pie crusts
  • Poema
  • popsicles
  • porridge
  • postpartum books
  • potpourri
  • prayer needs
  • pregnancy
  • pregnancy books
  • pregnancy exercises
  • pregnancy health
  • Pregnancy Notes Series
  • pregnancy tea
  • preserving sourdough
  • preventing group b strep
  • probiotics
  • pumpkins
  • quiet time
  • raw apple cider vinegar
  • raw food
  • raw milk
  • Real Food
  • real food article
  • Real Food Face-Off
  • Real Food Media
  • Real Food Wednesday
  • real salt
  • recipe round-up
  • recipes
  • restaurant reviews
  • reviews
  • RO4Y
  • rolled oats
  • sea salt
  • simple life
  • Simple Lives Thursday
  • simple tips
  • slow cooker
  • smoothies
  • soaked nuts
  • soaking grains
  • soaking nuts
  • soups
  • sourdough
  • sourdough biscuits
  • sourdough cake
  • sourdough cinnamon rolls
  • sourdough cookies
  • sourdough cornbread
  • sourdough eCourse
  • sourdough english muffins
  • sourdough focaccia
  • sourdough journal
  • sourdough pizza
  • sourdough pot pie
  • sourdough starter
  • special guests
  • spirulina
  • stevia
  • sugar-free
  • superfood for pregnancy
  • supplements
  • Sweet Wholesome Wednesday
  • Tabitha
  • tea
  • thankfulness
  • Tobias
  • top posts
  • tortilla pizza
  • traditional food
  • travel snacks
  • traveling
  • Tuesday Twister
  • tutorial
  • Tyndale book reviews
  • Ultimate Homemaking Bundle Sale
  • walnuts
  • WAPF
  • WAPF food
  • Weekend Herb Blogging
  • whole food supplements
  • whole grains
  • wholesome
  • wholesome cookies
  • wholesome eating
  • wholesome snacks
  • wholesome sweets/desserts
  • winners

Blog Archive

  • ►  2014 (12)
    • ►  mai (3)
    • ►  avril (7)
    • ►  janvier (2)
  • ►  2013 (50)
    • ►  décembre (1)
    • ►  novembre (3)
    • ►  octobre (7)
    • ►  septembre (3)
    • ►  août (4)
    • ►  juillet (2)
    • ►  juin (3)
    • ►  mai (8)
    • ►  avril (5)
    • ►  mars (6)
    • ►  février (5)
    • ►  janvier (3)
  • ►  2012 (41)
    • ►  décembre (6)
    • ►  novembre (3)
    • ►  octobre (1)
    • ►  juillet (6)
    • ►  juin (6)
    • ►  mai (4)
    • ►  avril (1)
    • ►  mars (2)
    • ►  février (5)
    • ►  janvier (7)
  • ►  2011 (82)
    • ►  décembre (19)
    • ►  novembre (1)
    • ►  septembre (2)
    • ►  août (7)
    • ►  juillet (9)
    • ►  juin (9)
    • ►  mai (11)
    • ►  avril (13)
    • ►  mars (4)
    • ►  février (4)
    • ►  janvier (3)
  • ►  2010 (30)
    • ►  décembre (1)
    • ►  avril (5)
    • ►  mars (3)
    • ►  février (19)
    • ►  janvier (2)
  • ▼  2009 (137)
    • ►  décembre (21)
    • ►  novembre (16)
    • ►  octobre (14)
    • ►  septembre (11)
    • ►  août (17)
    • ►  juillet (12)
    • ▼  juin (19)
      • Cranberry Mango Oatmeal Porridge
      • Juicy Mangos: The Peach Of The Tropics
      • Cortido: Homemade Latin American Sauerkraut
      • Yummy Fermented Bean Paste
      • Sweet Wholesome Wednesday: Honey Almond Dream w/ B...
      • Sweet Wholesome Wednesday
      • Chicken Chimichangas
      • 6 Years of Love, Laughter and Life
      • Homemade Whey & Cream Cheese
      • Homemade Cultured Colostrum Butter
      • Soaking Grains... Why?
      • Pomegranate Ice Cream
      • Soap Nuts Giveaway!
      • Breastfeeding/Enzymes/Food
      • Fudgy Rich Black Bean Brownies
      • The Chicken Fiasco
      • Sweet Potato & Black Bean Burritos w/ Spicy Red Sauce
      • Avocado Gazpacho
      • Soaking Legumes: The Poor Man’s Meat
    • ►  mai (13)
    • ►  avril (9)
    • ►  mars (5)
Fourni par Blogger.

Qui êtes-vous ?

Unknown
Afficher mon profil complet