“I was determined to know beans”— Henry David Thoreau, The Bean-Field.

How about you? How well do you know beans?

Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around. And if you read my previous blog, you know by now that this is an important and healthy ingredient in the anti-inflammatory diet (known also as Mediterranean diet).

Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.

Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

I must admit that beans are one of my main source of protein, after wild fish. It has been 3 years since I gave up meat all together, due to health challenges, and I have been feeling better than ever. I am not saying, by any means, that this is the right thing for everyone to do. There are people who do very well on animal protein (although I do recommend reaching for organic options or at least grass-fed when available), and people who thrive on plant protein alone. This is very much dependent upon one’s genetic makeup, health history, sensitivities, upbringing and lifestyle. I believe in bio-individuality and the notion of “everything in moderation”. That’s why when I coach clients I never impose a certain diet, but we identify together what works and what has a positive impact on one’s well-being, through gradual shifts in diet and lifestyle.

What to do with beans

Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:

– Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.

– Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup (see my vegetarian chili soup recipe for inspiration).

– Top a green salad with 1/3 cup of your favorite bean.

– Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.

– Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.

– Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.

If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

– Be sure to wash and clean the beans first.

– Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).

– After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.

– To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water

– Cover and simmer for the suggested time.

– Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.

– Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!). Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.

GET EVEN HEALTHIER!

Would you like help learning how to choose and cook healthy foods like beans? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today or pass this offer on to someone you care about!

About Me

I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about my training and my unique approach to health coaching.