Transcript Cooked Beans

Name That Bean!
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Answers:
1. Kidney bean
2. Pinto bean
3. Black bean
4. Garbanzo or Chickpea
5. Fava bean
6. Coffee bean man
7. Jelly bean
8. White Kidney or Cannellini
9. Black Eyed Pea
10. Small White bean or Great Northern
11. Christmas Lima bean
12. Lima bean
Magical Beans
“So what if they make you fart, they’re healthy!”
So what if they make you
fart, they’re healthy
Nickell Jones & Tamara Marcroft
The Magical Beans!
Beans have been used throughout the world for
thousands
of
years.
They
come
in
hundreds
of
shapes
sizes
and
colors,
are
versatile
and
amazingly
convenient
because
they
can
be
dried
and
stored
for
years.
Soaking
beans
for
a
couple
of
hours
brings
them
back
to
life,
activating
enzymes, proteins. minerals and vitamins.
Journal of the
American Dietetic Association
Volume 105, Issue 8, Pages 1295-1298 (August 2005)
Pureed Cannellini Beans Can Be Substituted for Shortening in Brownies
Michele Szafranski, MS, RD, Julianne Allen Whittington, MS, RD, Carlton Bessinger, PhD, RD
Abstract
Studies have shown white beans to be an effective fat replacer in dropped cookies. However, research
is needed to determine whether legumes may be an effective replacement for fat in other types of
cookies. This study determined the overall acceptability, sensory characteristics, and nutrient
content of brownies (bar cookie) made using cannellini beans as a replacement for shortening.
Cannellini beans were used to replace 25%, 50%, and 75% of the shortening (by weight) in a
control brownie formula. One hundred twenty untrained panelists participated in rating the brownies
on a seven-point hedonic scale. Analysis of variance conducted on the acceptability and sensory
characteristics indicated a statistically significant effect when replacing fat with beans for
acceptability, tenderness, texture, and flavor (P<.05). Post-hoc testing (Scheffe’s test) indicated that
neither the 25% nor the 50% bean brownies were significantly different from the control in overall
acceptability, tenderness, texture, or flavor. Also, the 50% bean brownies, compared with control,
had 2.6 g less fat and 21 fewer kcal per 1.4-oz serving. This study demonstrated that pureed
cannellini beans can replace as much as 50% of the fat (by weight) in brownies, while yielding an
acceptable and more nutritious product.
Address correspondence to: Carlton Bessinger, PhD, RD, Department of Human Nutrition, 314 Life Sciences, Winthrop University, Rock Hill, SC 29733. PII: S0002-8223(05)00635-8
doi:10.1016/j.jada.2005.05.002 © 2005 American Dietetic Association. Published by Elsevier Inc. All rights reserved.
Bean Benefits
Beans protect against cancers
Beans prevent plaque build-up in the arteries (Cholesterol)
Black beans help to avoid fluctuations in blood sugar so often seen after a meal.
(Diabetics)
They are easily digested and safe for those who have delicate stomachs or who
have problems with their intestinal tract. In addition, beans have excellent
antioxidant abilities. This means they are good foods for cancer prevention and
eliminating free radicals which can damage cellular DNA
Drawback of Beans
There was, of course, one major drawback for all
beans:
the inability of the human digestive system to
break down the small sugars (stachyose,
raffinose and some other small polymers) in the
upper digestive system, leading to bloating and
flatulence in the lower gastrointestinal tract.
Bean Nutritional Facts
The new U.S. Department of Agriculture dietary guideline using the Eating Right Pyramid
suggests, that the foods lowest in fats, oils and sugars (fruits, vegetables, dry beans and
grains) should make up the largest portion of our daily meals.
The benefits of using beans on a daily basis have recently been promoted because studies show
beans help to reduce cholesterol while providing excellent nutrition. When combined with nuts,
seeds or grains, they form a complete high-fiber vegetable protein.
Most beans contain only 2-3% fat. Beans are the perfect food for a fat-restricted diet.
You may never have to count calories again.
Beans contain no cholesterol, and they can help lower your cholesterol level because they are
one of the richest sources of fiber!
Most beans contain at least 20% protein and are high in carbohydrates which provides long
lasting energy.
In addition, beans provide essential B Vitamins and Iron.
Bean Nutritional Facts
• Beans, peas and lentils are the richest source of
vegetable protein and are a good source of both
soluble and insoluble dietary fiber.
• Utilizing dried beans and soaking them overnight is
the best way to get the true bean flavor and a smooth
texture
• When legumes are eaten with grains, nuts or seeds, a
complete protein can be formed which can suitably
replace meat, fish, poultry, eggs or dairy.
Taste Testing!!!
See for yourself about what
you are eating!!!
Can you see the bean
man? man?
Soaking your Beans
Quick Soaking – For each pound of beans, add 10 cups hot water;
heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover
and set aside for at least 1 hour.
Overnight Soak – For each pound (2 cups) dry-packaged beans,
add 10 cups cold water, then let soak overnight, or at least 8 hours.
The longer the beans are soaked, the more sugar will be dissolved and the beans become easier to digest.
How to Cook Dry Beans
Once your beans have soaked and tripled in size, it’s time to cook them.
The most important step in this process is to drain off the soaking water
and rinse the beans before cooking to help decrease the gas side effect.
Depending on the bean variety, it will take 30 minutes to 2 hours to cook.
Make sure and check the package for more specific directions.
You’ll know the beans are done when they are tender, but not
overcooked.
If your beans have been sitting in your food storage for a long time you
will need to cook them for a longer period of time.
Cool the beans in their cooking liquid if you are not adding them to
another liquid, like a soup, when they are done cooking.
Higher altitude: increase the cooking time
U - TUBE
WATCH THIS!
http://everydayfoodstorage.net/category/long-term-food-storage/beans-that-magical-fruit
How to Grind Dry Beans
To grind beans:
1. sort them and check for dirty beans or rock pieces.
2. Place the mill (or a wheat grinder) in a kitchen sink and fill hopper with
beans. Cover with kitchen towels to reduce bean dust, and leave a hole to
stir beans as they go into the milling chamber.
*Small seeds like peas and lentils will not need to be stirred.
*Large beans like lima will need to be cracked in a blender or food grinder
before grinding to a flour.
3. Clean the sponge filter after each hopper of beans.
How to use Beans
1. Thicken soups
2. Adds body and fiber to baked goods
3. Bean dips
4. Meat substitute (meatloaves, burgers)
5. Add nutrition to commercial dry mixes (cakes, brownies,
muffins, bread)
6. Sauces (white, cheese, cream of chicken and mushroom)
7. Butter/Oil replacement
8. Sprout for a vegetable
It’s a fat substitute, thickener, and meat replacer!
Storing Beans
Cooked Beans:
Resealable plastic bags or containers
(best to pre-measure before freezing)
* Refrigerator - up to 3 weeks
* Freezer - up to 6 months
Bean Flour:
Resealable plastic bags or containers
*Room temperature - up to 6 months
* Refrigerator - up to 10 years
* Freezer - up to 10 years
ANY QUESTIONS???
Works Cited
http://www.foodprocessing.com/articles/2005/400.html
http://www.foodreference.com/html/artbeans.html
http://www.squidoo.com/beannutrition?utm_campaign=direct-discovery&utm_medium=sidebar&utm_source=stargazer00
http://healthycooking.suite101.com/article.cfm/how_to_use_bean_flour_in_cooking
http://beprepared.com/article.asp_Q_ai_E_70_A_name_E_Bean%20Cuisine
http://www.ehow.com/how_2135041_use-bean-flour.html
http://everydayfoodstorage.net/training-cooking/legumes
http://www.sugoodsweets.com/blog/2005/01/is-my-blog-burning-black-eyed-pea-cake/