This weather has been so gorgeous! We had a blast this weekend hanging out outside in the sunshine. One of my most favorite things to do on Saturdays is to go to farmer’s markets. I love everything about them! The crowds, the beautiful fruits and veggies, the dogs, the smells, the music random people play – it’s just so awesome to me! We want to try to explore different ones each week. So much fun! I just need to get better at taking pictures.
For this Weight Loss Tip Tuesday, let’s talk about beans. Did you ever sing the bean song when you were a kid? It went a little something like…beans, beans, the magical fruit! The more you eat, the more you….ya, you know the rest 😉
Beans are an incredible source of high quality plant based protein. In fact, you can eat these awesome little guys instead of meat! They’re packed with antioxidants, zinc, iron, magnesium, B vitamins, potassium and fiber. Beans are pretty low when it comes to calories – 1 cup is about 100 calories. They help you feel more full for longer. They help us have healthy skin and hair, lower blood pressure and cholesterol, good eye health and an improved memory. Beans also help with weight loss, decrease the risk of diabetes and heart disease. There might be something to that song after all, sound a little like magic to me.
Not to mention, they’re super cheap! Try getting a pound of animal flesh for between $1.50 and $2.00. And when was the last time you heard of farmers putting hormones in their beans to fatten them up so they could make more money…uhh that would just be weird.
Some people have a slightly difficult time digesting beans…hello gas. If you find yourself in this predicament, here’s a few things you can try.
#1. Cook them yourself!
#2. Soak those bad boys. Soaking your dried beans overnight helps soften them up. They bring their guard down and the nutrients are able to unravel.
#3. Add kombu when you cook your dried beans (it’s a type of seaweed loaded with minerals your body is dying to have). Scientists actually tried to replicate the flavor of kombu and MSG was born. (Don’t be alarmed, this is not made in a factory with tons of scientists behind the beakers.)
#4. Chew your food. At least 30 times per mouthful (more on this another day)
So, you’ve never cooked your own beans before huh? Not to worry, I hadn’t either.
Here’s the skinny on how to get cookin’
1. Rinse your beans thoroughly.
2. Soak for 6-12 hours or overnight. Drain and rinse them.
3. Add to a heavy pot and add 3-4 cups of water and a 1 inch piece of kombu.
4. Bring to a boil (skim off foam if you see any)
5. Cover and let simmer (check 30 minutes before the minimum cooking time)
6. Beans should be tender and easy to squeeze with your fingers when finished.
The cooking time varies depending on the bean you’re cooking. These are a few of my favorites: (1 cup of dried beans)
Black Beans: 60-90 minutes
Cannellini: 90-120 minutes
Chickpeas: 120-180 minutes
Ok, confession. I have an electric pressure cooker and I LOVE it! It cuts the cooking time down by more than half. I use it every time I cook beans. If you don’t have one, it’s cool. This way totally works. And the beans still taste incredible!
Canned beans are good in a pinch, just be sure to get the organic variety to ensure no other nasty chemicals are sneaking into your food.
Now, for this recipe that my amazing mom created! (She’s such a fabulous chef! Like, seriously, when I grow up I want to be just like her)
I just made this last night. It’s a winner! Click here for this super simple, perfectly crunchy, tangy and sweet “Curry Chickpea Salad Sandwich” recipe. Trust me, you don’t want to miss out on this!
I’m excited to hear what you think! Let me know!