We're BEANS for BEAN DISHES!!!

Who knew you could use beans in so many diverse and delicious dishes!!! Thank you to all you brought food and recipes to share with us. I am still waiting on a few recipes on the bean site but make sure you check it out.

Great Websites

Here are two really helpful websites:

University of Nebraska "Cooking with Dry Beans"
http://lancaster.unl.edu/food/ciq_dry_beans.htm#dry

The Idaho Bean Commission
http://www2.state.id.us/bean/

BEANS

Health Facts
• Low in fat (most contain no saturated fat or cholesterol)
• Provide fiber, protein, calcium, iron, folic acid, potassium, and other vitamins and minerals
• Help against heart disease and cancer
• Helps manage diabetes and cut risk of high blood pressure or stroke
• Beans in your diet helps you cut calories because they make you feel fuller longer

Dried
• All beans (canned or dried) are high in vitamins, minerals, fiber and protein, but dried beans are usually lower in added sodium.
• A 1-pound bag of beans is equal to 3-15oz cans but costs less than half the price!
Soak
• Overnight soaking: rise and clear beans of debris, cover beans with double amount of water, cover and let beans sit at least 8 hours.
• For a quick-soak: clean the beans, put in double amount of water to beans and boil them for 3 minutes. Cover and let soak for 1 hour.
Cook
• Dried beans double in volume when cooked: 1 cup dried beans yields 2 cups cooked.

Storage
• Dried beans keep up to 1 year in a cool, dry pantry. Store in airtight container.
• Cooked beans keep for up to 1 year in the freezer, so make a big batch and store it!

Fun Facts
• Lima and pinto beans were cultivated for the first time in Mexico and Peru more than 5,000 years ago by both the Aztec and Inca cultures.
• The United States is by far the world leader in dry bean production. Each year, U.S. farmers plant from 1.5 to 1.7 million acres of edible dry beans.
• Beans provide a complete protein when you eat them with grains. Try beans and rice or tortillas and refried beans.

“Every Day Food” Magazine April 2009
http://www.webmd.com/diet/features/beans-protein-rich-superfoods
www.foodprocessing.com
http://www.webmd.com/diet/features/antioxidant-superstars-vegetables-and-beans
www.corvallisenvironmentalcenter.org