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Bean Basics
BEANS, BEANS, BEANS. . . Beans are a very important part of food storage, but many of us don't know what to do with them.

The health benefits of using beans on a daily basis are many. Studies show beans help reduce cholesterol while providing excellent nutrition. They are high in fiber, protein, carbohydrates, B vitamins and iron. They are an incomplete protein, so they should be served with cheese, milk, meat, eggs, or grains. (Beans and wheat!) When combined with grains, nuts or seeds, beans form a complete high-fiber vegetable protein. One and one-fourth cups of cooked beans will provide the same number of calories as a three ounce steak, yet with 50% more usable protein, no cholesterol, and virtually fat-free.

There are many ways to include beans in our diet: As a fine bean flour, used in fat-free creamy soups, sauces and gravies and even to replace a portion of flour in baked goods. Bean flour can be used in any recipe calling for flour by replacing up to 25% of the wheat flour with any variety of bean flour. If a recipe calls for 2 cups wheat flour, use 1/2 cup bean flour and
1 1/2 cups wheat flour. A good choice is Baby lima or small white beans because they are the mildest in flavor and lightest in color.

The more you add them to your diet, the more your digestive system is used to them and you won't have "problems"!

For a longer storage life, keep beans in an air-tight container in a cool, dry place.

PREPARING dried beans for cooking:
Sort a handful at a time, removing broken and shriveled beans and any rocks.  Rinse beans and drain; place in large pan.

COOKING dried beans:
Soaking beans helps digestibility and shortens cooking time; use twice as much water as beans.  Drain beans if desired, but you can cook in the soaking water; proceed with recipe.

Overnight Soak
Soak overnight or at least 8-12 hours; then proceed as directed. Keep beans covered with water during soaking. Approx. 6 cups of water per pound of beans.  (I personally prefer this method and I remember my mom sorting white beans at night and letting them sit on the stove while we slept - then I knew we were having yummy Bean and Ham soup the next day for dinner. It's still one of my favorite meals.)

Quick Soak
Heat beans to boiling; simmer for 2 minutes; remove from heat; cover and let stand 1 hour; bring to a boil, reduce heat and simmer until tender, 2-3 hours.

pressure cooker
read your cookers instructions (I don't use this method)

microwave
place "soaked" beans and water in microwave.  Cover; cook on High 8-10 minutes.  Reduce heat to Medium; cook 30-40 minutes or until tender.  (I don't personally care for the results with this method.)

Hints for Cooking Dried Beans
DON'T ADD anything acidic (salt, sugar, soy sauce, tomatoes, chili sauce, vinegar, catsup, lemon juice, etc.) UNTIL after beans have been softened.  This will toughen beans and increase cooking time.

Baking soda produces mushy beans and depletes minerals.  Use only if you have extremely hard water.

Beans will more than double their volume during cooking.  Be sure to use a large enough pan and enough water.

Gently simmer beans to prevent them from exploding.

2-3 tsp. of oil or butter added during cooking reduces foaming and boil-overs.

If you don't have ham, add 1/2 tsp. liquid smoke 15 minutes before beans are done to get a ham flavor to your beans.

STORING cooked beans:
Cover and refrigerate.  Use them within 10 days.  You can also freeze them in recipe-portion size packages which is very convenient.

LET'S SEE SOME GREAT RECIPES!!!

Pinto Bean Fudge

1 cup cooked soft pinto beans (drained and mashed)
1/4 cup milk
6 oz. unsweetened chocolate
2 lbs. powdered sugar
1 Tbsp vanilla
6 Tbsp butter or margarine
nuts (optional)


In large bowl stir beans and milk together, adding enough milk to resemble mashed potatoes; stir in vanilla.  Melt chocolate and butter or margarine and stir into bean mixture.  Gradually stir in powdered sugar.  Knead with hands until well blended.  Spread into lightly greased 9 inch baking dish or form into two 1-1/2 inch rolls.  Chill 1-2 hours.

Lisa,
I've tried the Pinto Bean Fudge and "nope" it doesn't taste like pinto beans.  It's not as wonderful as the marshmallow creme/chocolate chip fudge - but it's pretty good.
Stacy

Hearty Bean Soup
1 cup soup mix or commercially packaged mix
ham hocks or 1 tbsp. Farmer Brothers ham soup base
1/2 cup dried onions
1/2 tsp. chili powder
1/16 tsp. garlic powder
1 #303 can Italian diced tomatoes
1 1/2 tsp. real lemon juice
salt and pepper to taste

Cover beans with water and soak overnight.  Drain and add 1 qt new water and ham hocks or ham soup base.  Bring to a boil and simmer 2-3  hours on stove or in crockpot.  Add remaining ingredients and simmer for 30 minutes.
Enjoy!

Stacy

BEAN BROWNIES
3/4 c. cooked great northern beans
1 c. margarine, melted
1 c. brown sugar
3/4 c. cocoa
2 eggs
1 c. flour
1 1/2 tsp. baking powder
1 1/2 tsp. vanilla
1 cup nuts, chopped
In a mixing bowl mash beans. Add margarine and beat until smooth. Stir in sugars and cocoa. Add eggs and blend all together. Add remaining ingredients stirring just to combine, being careful not to over mix. Bake in oiled 9 x 13 inch pan for 25 min. at 350 degrees F. Enjoy brownies plain, dusted with icing sugar or frosted.

Stacy