Fw: [NaturesBounty] Daily Delivery/Navy Beans

[Guest guest]

I thought this info. from Tomi was quite helpful. (There is a portion on

crockpot cooking in here.)

If you aren't a member of her list-Natures Bounty-I'd highly recommend signing

up for it. She post some great stuff!

Jenny M., Moderator

~Vegcrockpotcooks~

 

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BareCare

NaturesBounty

Friday, June 01, 2001 11:28 AM

[NaturesBounty] Daily Delivery/Navy Beans

 

 

 

Daily Delivery/Navy Beans

 

Most of us recognize white pea beans (also known as white beans, navy

beans and alubias chicas) best as baked beans, but beans are prepared

in a variety of recipes, from appetizers, to entrees, to desserts. As

modern cuisine adapts to the demands of healthy eating, white pea

beans are turning up on the most fashionable of menus.

 

Buying

 

White pea beans can be purchased in different varieties for your

cooking convenience:

 

Dry Packaged or Bulk

Individually Quick Frozen

Canned in Water (brine)

Canned in Sauce (tomato or molasses with/without pork)

Determining which type you purchase depends on your time and

lifestyle. Soak and cook dry white pea beans or subsitute frozen or

canned beans to reduce cooking time.

 

Dry Bean Tips:

 

Always store dry beans in a dry, airtight container at room

temperature.

 

Do not store dry beans in the refrigerator.

 

Beans can be stored indefinitely but are best used within one year.

 

Beans can lose their moisture over time and take longer to soak and

cook.

Before use, always rinse and sort beans.

 

Once cooked, beans can be kept four to five days when covered and

refrigerated.

 

To freeze, package cooked beans in an airtight, freezer container and

keep for up to six months.

 

Soaking:

 

Dry beans need to be soaked before cooking to replace the water lost

in drying. A general rule is to use 3 cups (750 mL) of water for each

cup (250 mL) of sorted and rinsed beans.

 

Then follow one of these directions:

 

Quick Soak:

 

Bring water and beans to a boil, cover and boil for 2 minutes. Remove

from heat and let stand 1 hour. Drain.

 

Overnight Soak:

 

Let beans and water stand overnight in refrigerator. Drain. (Beans

soaked by this method cook in less time and keep their shape better).

 

Microwave Soak:

 

Combine 3 cups (750 mL) hot water and 1 cup (250 mL) of dry beans in

a 4 qt. (4 L) microwaveable casserole dish. Cover and microwave at

HIGH (100%) power for 15 minutes or until boiling. Let stand 1 hour.

Drain.

 

Cooking:

 

To cook soaked beans a general rule is to use 3 cups (750 mL) water

for every cup (250 mL) of soaked beans and follow one of these

directions:

 

Conventional Cooking:

 

In a large saucepan combine soaked beans and water. Cover and bring

to a full boil. Reduce heat and simmer until fork tender, about 45-60

minutes.

 

Microwave Cooking:

 

In a 4 qt. (4 L) microwaveable casserole dish combine 3 cups (750 mL)

water and 1 cup (250 mL) soaked beans. Cover and microwave at HIGH

(100%) power 10-15 minutes or until boiling. Stir and microwave at

MEDIUM (50%) power for 25-35 minutes, stirring every 15 minutes or

until fork tender.

 

Crockery Cooking:

 

Place beans in boiling water (enough to cover beans) and simmer for

10 minutes. Then place beans in crockery cooker and add 6 cups (1.5 L)

of water per pound of beans. Cook on low for 12 hours. This takes

care of both the soaking and initial cooking steps.

 

Pressure Cooking:

 

Place beans in pressure cooker. Cooker should be no more than 1/3

full to allow for expansion. Add water to cover and 1 tbsp. (15 mL)

of oil to reduce foaming. Cover; cook at 10 pounds pressure about 20-

30 minutes for soaked beans and 40-50 minutes for dry beans. Pressure

cookers do vary, so follow manufacturer's directions.

 

Canned Beans

Canned white pea beans (navy beans) can be purchased in two forms:

 

Canned in Water (Brine)

Canned in Tomato Sauce (baked beans) with/without Molasses and

with/without Pork

 

Canned Bean Tips:

 

Canned beans in water or sauce are already cooked so should only be

reheated.

 

Canned beans are quick and convenient and can also be added to

recipes.

 

Store canned beans in a cool, dry place and use within a year of

purchase for best flavour and texture.

 

When using beans canned in water (brine), rinse well under cold

running water before adding to your recipe.

 

White (Navy) Bean Flour:

 

For those with Celiac Disease or wanting a flour with the nutritional

benefits of beans, try gluten-free White (Navy) Bean Flour from Grain

Process Enterprises Ltd. at 1-800-387-5292 or 1-416-291-3226.

 

Your health can be enriched by improving your diet! Studies show that

a high-fibre, low-fat diet can reduce chances of cancer, heart

disease and stroke. These facts emphasize that, to a great extent,

your health is in your hands. Ontario white pea bean recipes are

designed to help prevent illnesses.

 

As one of the highest-fibre, lowest-fat foods available, white pea

beans can play a key role in your good health. These inventive

recipes, provided by the Ontario White Bean Producers, will help you

on the road to good health, good nutrition and good eating.

 

White pea beans are legumes which are the richest source of vegetable

protein. Beans alone do not contain all of the essential amino acids

needed to be classified as a " complete " protein. So, it is essential

to understand the importance of complementary proteins if you are

eating a strictly vegetarian diet. As in any diet, the combination of

beans and grains can be an ideal low-fat, cholesterol-free

alternative to meat. By consuming other complementary proteins, such

as rice or bread, at any time throughout the day during other meals,

you can meet your body's complete protein requirements.

 

White pea beans are a very high source of soluble fibre. Some medical

studies show that beans help to lower blood cholesterol and may

control blood sugar in people with diabetes. A healthy daily intake

of fibre is generally recognized to be between 25 and 30 grams. It is

best to eat a mixture of soluble and insoluble fibre (roughage) each

day. A one-cup serving of white pea beans, containing 13 grams of

fibre, helps towards your daily goal. Compare this with 1.4 grams in

a slice of whole wheat bread or 3.5 grams in an apple with skin.

 

As a food rich in complex carbohydrates, beans are an excellent

source of energy. They supply impressive amounts of B-vitamins,

Calcium, Iron, Phosphorous, Potassium and Zinc. Beans are gluten-free

and contain very little sodium.

 

White pea beans contain Folate (Folic Acid), a B-Vitamin. Women who

consume adequate amounts of folate before and during pregnancy,

reduce the risks of neural tube defects in the development and growth

of their babies.

 

The impressive nutritional profile of white pea beans makes them a

welcome addition to any diet and plays an important role in gluten-

free, diabetic, low-salt, low-calorie, low-cholesterol, high-iron and

high-fibre diets.

 

Beans also act as an appetite suppressant. Because they digest slowly

and cause a low, sustained increase in blood sugar, researchers have

found that beans can delay the reappearance of hunger for several

hours, enhancing weight-loss programs.

 

Ontario White Bean Producers