Quick Soaking - For each pound of beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour.
Overnight Soak - For each pound (2 cups) dry-packaged beans, add 10 cups cold water, then let soak overnight, or at least 8 hours.
Cooking Beans - Once your beans have soaked and tripled in size, it’s time to cook them. The most important step in this process is to drain off the soaking water and rinse the beans before cooking to help decrease the gas side effect. Depending on the bean variety, it will take 30 minutes to 2 hours to cook. Make sure and check the package for more specific directions. You’ll know the beans are done when they are tender, but not overcooked. If your beans have been sitting in your food storage for a long time you will need to cook them for a longer period of time. Cool the beans in their cooking liquid if you are not adding them to another liquid, like a soup, when they are done cooking.
Sunday, September 27, 2009
Bean Puree
Who knew chocolate cake could be so delicious, low-fat, and full of fiber and protein! The great thing about substituting bean puree for oil in cake mixes is that there is NO texture difference like with the brownies (since brownies are supposed to be chewy and cake is supposed to be…well…cake like). The other bonus to using beans is that the cake doesn’t go stale as quickly because there is no oil (and oil is what makes it stale). So, with cake make sure you substitute ALL the oil with bean puree…there is NO adverse effect on taste or texture plus you get all the benefits of fiber and protein to your diet, meaning you won’t eat as big of a piece! You can use this idea with any boxed cake just make sure you match the color of beans with the color of cake i.e. White Beans-Vanilla or Yellow Cake, Pinto Beans-Spice Cake, Black Beans-Chocolate or Devil’s Food Cake. So now you can make a cake from all food storage ingredients…powdered eggs for eggs and bean puree for oil. YEAH FOR FOOD STORAGE!!
Extra Tip: This also works with your favorite boxed brownies and makes them a lot healthier because it increases the protein and decreases the fat content of the brownie.
Bean Puree
This is really easy to make.
Home Cooked Beans: Take cooked beans (reserve the cooking water) and blend in your blender with enough water to create a thick paste. (Basically enough water to make all the beans turn into a puree. If you need to see how to cook beans, read below.
Canned Beans: Dump entire contents of can (beans and water) into a blender and blend until it is a thick paste.
Extra Tip: This also works with your favorite boxed brownies and makes them a lot healthier because it increases the protein and decreases the fat content of the brownie.
Bean Puree
This is really easy to make.
Home Cooked Beans: Take cooked beans (reserve the cooking water) and blend in your blender with enough water to create a thick paste. (Basically enough water to make all the beans turn into a puree. If you need to see how to cook beans, read below.
Canned Beans: Dump entire contents of can (beans and water) into a blender and blend until it is a thick paste.
Bean Facts
1. Beans, peas and lentils are the richest source of vegetable protein and are a good source of both soluble and insoluble dietary fiber.
2. Utilizing dried beans and soaking them overnight is the best way to get the true bean flavor and a smooth texture
3. When legumes are eaten with grains, nuts or seeds, a complete protein can be formed which can suitably replace meat, fish, poultry, eggs or dairy.
4. Legumes aren’t just used for soups. Some other uses are:
5. Grind into bean flour for white sauces
6. Mash up cooked beans to replace butter/oil in recipes
7. Grow into sprouts for a fresh “vegetable”
8. One easy way to start using dried beans is to use them in place of canned beans in your normal recipes (see conversion chart)
9. Generally, legumes will keep indefinitely when stored in a cool, dry place.
BEAN DO’S:
1. Store dry beans in a cool, dry place.
2. Lightly rinse packaged dry beans; sort through them and remove any pebbles, seed pods, leaves or twigs.
3. Soak your beans! It reduces cooking time by about one half, and saves vitamins, minerals and proteins which can be lost during prolonged heating — exceptions are lentils, split peas and black-eyed peas which may be cooked from their dry state.
4. Soak beans in plenty of water. Use a 3:1 or 4:1 ratio of water to beans (see chart for soaking times).
5. Place presoaked beans in a pot and cover with fresh, cold water. Bring to a boil, reduce heat, partially cover and simmer them for the indicated length of time until they are soft and tender.
BEAN DON’TS:
1. Store dry beans in the refrigerator.
2. Add baking soda to hasten soaking or cooking time as it will decrease the nutritional content of the beans.
3. Add salt or any product high in calcium, magnesium or acid to the soaking or cooking water or beans will not soften (products with these elements should be added to cooking water or any recipe calling for partially cooked beans only after beans have reached desired tenderness).
4. Use microwave to cook dry beans - microwaving is fine for reheating beans that are already cooked, but dry beans need to be simmered slowly in lots of water to soften, tenderize and rehydrate properly.
Lentils:
1. Lentils have a high nutritional value, second only to soy beans in protein content.
2. The lentil is a cousin of the bean and is used as an additive in soups and chili.
3. There is no need to soak lentils.
Dry Soy Beans:
1. Dry soy beans provide an excellent source of protein.
2. They are light tan or yellow in color.
3. Standard soaking methods apply.
Dry Split Peas:
1. Types include yellow and green. Yellow split peas have a milder flavor and are good to use in dishes where you want to hide the richer, green pea flavor.
2. Dry split peas are most commonly used in thick soups and stews.
3. There is no need to soak split peas.
Dry Beans:
1. There are a large variety of dry beans, some include black, red, pinto, kidney, garbanzo
2. Dry beans are very versatile, we will be posting lots of recipes which you can use them in. Store the varieties that your family normally eats.
3. In general the larger the bean the longer they need to soak; and the longer you soak beans, the faster they cook.
Dry Lima Beans:
1. The lima bean, also known as the chad bean or butter bean, is a large disk-shaped bean. Lima beans originated in Peru and have been grown there since 6000 B.C. The name comes from the capital city of Peru, Lima.
2. Lima beans make a great side dish flavored with butter and salt.
3. Standard soaking methods apply.
2. Utilizing dried beans and soaking them overnight is the best way to get the true bean flavor and a smooth texture
3. When legumes are eaten with grains, nuts or seeds, a complete protein can be formed which can suitably replace meat, fish, poultry, eggs or dairy.
4. Legumes aren’t just used for soups. Some other uses are:
5. Grind into bean flour for white sauces
6. Mash up cooked beans to replace butter/oil in recipes
7. Grow into sprouts for a fresh “vegetable”
8. One easy way to start using dried beans is to use them in place of canned beans in your normal recipes (see conversion chart)
9. Generally, legumes will keep indefinitely when stored in a cool, dry place.
BEAN DO’S:
1. Store dry beans in a cool, dry place.
2. Lightly rinse packaged dry beans; sort through them and remove any pebbles, seed pods, leaves or twigs.
3. Soak your beans! It reduces cooking time by about one half, and saves vitamins, minerals and proteins which can be lost during prolonged heating — exceptions are lentils, split peas and black-eyed peas which may be cooked from their dry state.
4. Soak beans in plenty of water. Use a 3:1 or 4:1 ratio of water to beans (see chart for soaking times).
5. Place presoaked beans in a pot and cover with fresh, cold water. Bring to a boil, reduce heat, partially cover and simmer them for the indicated length of time until they are soft and tender.
BEAN DON’TS:
1. Store dry beans in the refrigerator.
2. Add baking soda to hasten soaking or cooking time as it will decrease the nutritional content of the beans.
3. Add salt or any product high in calcium, magnesium or acid to the soaking or cooking water or beans will not soften (products with these elements should be added to cooking water or any recipe calling for partially cooked beans only after beans have reached desired tenderness).
4. Use microwave to cook dry beans - microwaving is fine for reheating beans that are already cooked, but dry beans need to be simmered slowly in lots of water to soften, tenderize and rehydrate properly.
Lentils:
1. Lentils have a high nutritional value, second only to soy beans in protein content.
2. The lentil is a cousin of the bean and is used as an additive in soups and chili.
3. There is no need to soak lentils.
Dry Soy Beans:
1. Dry soy beans provide an excellent source of protein.
2. They are light tan or yellow in color.
3. Standard soaking methods apply.
Dry Split Peas:
1. Types include yellow and green. Yellow split peas have a milder flavor and are good to use in dishes where you want to hide the richer, green pea flavor.
2. Dry split peas are most commonly used in thick soups and stews.
3. There is no need to soak split peas.
Dry Beans:
1. There are a large variety of dry beans, some include black, red, pinto, kidney, garbanzo
2. Dry beans are very versatile, we will be posting lots of recipes which you can use them in. Store the varieties that your family normally eats.
3. In general the larger the bean the longer they need to soak; and the longer you soak beans, the faster they cook.
Dry Lima Beans:
1. The lima bean, also known as the chad bean or butter bean, is a large disk-shaped bean. Lima beans originated in Peru and have been grown there since 6000 B.C. The name comes from the capital city of Peru, Lima.
2. Lima beans make a great side dish flavored with butter and salt.
3. Standard soaking methods apply.
Tami's Taco Soup
1 lb hamburger
1 green pepper
1 small onion
1 lg can kidney beans
1 lg can great northern beans
1 can black beans
1 can diced tomatoes
1 small can diced olives
1 pkg taco seasoning
1 lg can tomato juice
sour cream
cheese
Brown hamburger, drain, add onion and pepper and cook. Add beans and cook. Add olives, tomatoes, seasoning and juice. Cook until good and hot. Serve with cheese, sour cream, and tortilla chips on top.
1 green pepper
1 small onion
1 lg can kidney beans
1 lg can great northern beans
1 can black beans
1 can diced tomatoes
1 small can diced olives
1 pkg taco seasoning
1 lg can tomato juice
sour cream
cheese
Brown hamburger, drain, add onion and pepper and cook. Add beans and cook. Add olives, tomatoes, seasoning and juice. Cook until good and hot. Serve with cheese, sour cream, and tortilla chips on top.
Patti's Black Bean Hummus
1 (16 oz) can black beans, drained
1 tbsp tahini, optional (sesame seed paste)
3 tbsp pure spanish olive oil
1 lime, juiced
2 cloves garlic, crushed in a mortar
salt and freshly ground black pepper to taste
1 tsp ground cumin
In a food processor fitted with a steel blade, combine all the ingredients and process until smooth. Cover and refrigerate until ready to use. Bring to room temperature before serving. It will keep in the refrigerator for one week. Serves/makes 1.5 cups.
1 tbsp tahini, optional (sesame seed paste)
3 tbsp pure spanish olive oil
1 lime, juiced
2 cloves garlic, crushed in a mortar
salt and freshly ground black pepper to taste
1 tsp ground cumin
In a food processor fitted with a steel blade, combine all the ingredients and process until smooth. Cover and refrigerate until ready to use. Bring to room temperature before serving. It will keep in the refrigerator for one week. Serves/makes 1.5 cups.
Tortilla Soup
2 tbsp chicken base
4 cups diced canned tomatoes
1/4 lb butter
1 cup canned diced green chilies
3 cups diced onions
10 cups water
5 cups dried refried beans (from the cannery)
2 cups crushed heavy corn tortilla chips
1 tbsp ground cumin
1 tsp garlic powder
2/3 cup diced green onion
2/3 cup fresh cilantro
tortilla chips
sour cream
In a large soup pot, add chicken base, tomatoes, butter, green chilies, and onions. Cook until onions are translucent. Add water, dried beans, chips, and seasonings. Heat until thickened and beans are soft. Add green onions and cilantro about 5 minutes before serving. Garnish with crisp tortilla chips and sour cream. Yields 1 gallon, or 8-10 servings.
4 cups diced canned tomatoes
1/4 lb butter
1 cup canned diced green chilies
3 cups diced onions
10 cups water
5 cups dried refried beans (from the cannery)
2 cups crushed heavy corn tortilla chips
1 tbsp ground cumin
1 tsp garlic powder
2/3 cup diced green onion
2/3 cup fresh cilantro
tortilla chips
sour cream
In a large soup pot, add chicken base, tomatoes, butter, green chilies, and onions. Cook until onions are translucent. Add water, dried beans, chips, and seasonings. Heat until thickened and beans are soft. Add green onions and cilantro about 5 minutes before serving. Garnish with crisp tortilla chips and sour cream. Yields 1 gallon, or 8-10 servings.
Southwestern White Chili
1 c chopped onion (1/4 C dehydrated onions)
4 cloves garlic, minced
2 tsp ground cumin
1 tsp dried oregano, crushed
1/4 tsp ground red pepper
3, 15.5 oz cans great northern (white) beans, drained and rinsed (1 lb or 2.5 c dried white beans, cooked and rinsed)
2, 4 oz cans diced green chili peppers
4 C chicken broth
3 C chopped cooked chicken (3, 10 oz cans of chicken)
2 C shredded Monterey Jack cheese (8 oz)
Sour Cream
In a 3 1/2 to 6 quart slow cooker place the onion, garlic, cumin, oregano, red pepper, beans, chili peppers, broth and cooked chicken. Stir to combine. Cover and Cook on low heat setting for 7 to 8 hours or on high setting for 3.5-4 hours. Stir in the cheese until melted. Ladle chili into 8 bowls. If desired, top with sour cream and sprinkle additional chili peppers or chives.
4 cloves garlic, minced
2 tsp ground cumin
1 tsp dried oregano, crushed
1/4 tsp ground red pepper
3, 15.5 oz cans great northern (white) beans, drained and rinsed (1 lb or 2.5 c dried white beans, cooked and rinsed)
2, 4 oz cans diced green chili peppers
4 C chicken broth
3 C chopped cooked chicken (3, 10 oz cans of chicken)
2 C shredded Monterey Jack cheese (8 oz)
Sour Cream
In a 3 1/2 to 6 quart slow cooker place the onion, garlic, cumin, oregano, red pepper, beans, chili peppers, broth and cooked chicken. Stir to combine. Cover and Cook on low heat setting for 7 to 8 hours or on high setting for 3.5-4 hours. Stir in the cheese until melted. Ladle chili into 8 bowls. If desired, top with sour cream and sprinkle additional chili peppers or chives.
Black Bean Soup
1 1/2 c onion, chopped (or 1/3 cup dehydrated onion)
1 T olive oil
1 c red bell pepper, chopped
4 cloves garlic, minced
1 14.5 oz can diced tomatoes, undrained
1 4 oz can green chilies
3/4 c dehydrated carrots
1 1/2 tsp ground cumin
3 C chicken broth
6 C cooked black beans, drained (or 4 15 oz cans, drained and rinsed)
1/4 C red Wine vinegar
Heat oil in large, deep saucepan. Saute onion (if using fresh), bell pepper, and garlic until tender. Add remaining ingredients (including dehydrated onion) and simmer for 10 minutes. Serve garnished with sour cream and tortilla chips or corn chips.
1 T olive oil
1 c red bell pepper, chopped
4 cloves garlic, minced
1 14.5 oz can diced tomatoes, undrained
1 4 oz can green chilies
3/4 c dehydrated carrots
1 1/2 tsp ground cumin
3 C chicken broth
6 C cooked black beans, drained (or 4 15 oz cans, drained and rinsed)
1/4 C red Wine vinegar
Heat oil in large, deep saucepan. Saute onion (if using fresh), bell pepper, and garlic until tender. Add remaining ingredients (including dehydrated onion) and simmer for 10 minutes. Serve garnished with sour cream and tortilla chips or corn chips.
Nine Bean Soup
Bean mixture: 1 lb of each
Pearl barley, black beans, red beans, pinto beans, navy beans, great northern lentils, split peas, and black eyed peas
1 lb ham diced
1 large onion
1 clove garlic
16 oz tomatoes- quarters or whole
1/2-3/4 tsp salt
1 small can green chilies
Soak 2 cups of bean mixture in 2 quarts of water for 10-12 hours. Drain. Then add 2 quarts fresh water and remaining ingredients and simmer or put in crockpot.
Pearl barley, black beans, red beans, pinto beans, navy beans, great northern lentils, split peas, and black eyed peas
1 lb ham diced
1 large onion
1 clove garlic
16 oz tomatoes- quarters or whole
1/2-3/4 tsp salt
1 small can green chilies
Soak 2 cups of bean mixture in 2 quarts of water for 10-12 hours. Drain. Then add 2 quarts fresh water and remaining ingredients and simmer or put in crockpot.
Chili
1 or 1 1/2 lb hamburger
1 onion chopped
2 8 oz cans tomato sauce
1 qt of whole tomatoes
1 to 1 1/2 tsp chili powder
1 to 1 1/2 tsp cumin
1-2 cloves of garlic minced
2-3 cups pinto or pink beans cooked
salt and pepper to taste
Tabasco sauce
1 to 1 1/2 tbsp Worcestershire sauce
Brown hamburger and halfway through cooking add the onion. When meat is cooked through, drain and return to skillet. Add remaining ingredients and simmer 20-30 min.
1 onion chopped
2 8 oz cans tomato sauce
1 qt of whole tomatoes
1 to 1 1/2 tsp chili powder
1 to 1 1/2 tsp cumin
1-2 cloves of garlic minced
2-3 cups pinto or pink beans cooked
salt and pepper to taste
Tabasco sauce
1 to 1 1/2 tbsp Worcestershire sauce
Brown hamburger and halfway through cooking add the onion. When meat is cooked through, drain and return to skillet. Add remaining ingredients and simmer 20-30 min.
Cooking Beans in a Pressure Cooker
Look over the beans for rocks or dirt, then wash and rinse them two times. I usually cook 4 cups beans and cover with 3-4 inches of water above beans. (You can soak twice as many beans as you want to cook and when soaked and drained, you freeze 1/2 of the soaked beans for another day.) Put in the pressure cooker and cover with lots of water and let soak for 8-12 hours. When ready to cook, drain the beans and put in fresh water in the pressure cooker about 2-3 inches over the beans and add a pat of butter so they don't foam. Seal pressure cooker and put rocker on top and turn on high; when it rocks, turn it down to medium and cook for 25 minutes. Turn off stove and let it stand until valve goes down.
Wednesday, September 23, 2009
Still Tasty
Have food storage that you're not sure about? Here's a website to help you know if your food storage is still okay to eat: www.stilltasty.com
Monday, September 7, 2009
Smith's Caselot Sale
If you'd like to stock up on your can goods and other everyday essentials, Smith's semi-annual caselot sale starts Wed, Sept. 9th! They usually have another one in Mar/April.
Sunday, September 6, 2009
Gardening Class
Mike is going to repeat the gardening class for all who missed it. It's going to be Saturday, Sept. 12th at 9 a.m. at the Peace Way Chapel. Feel free to bring your friends & neighbors!
Friday, September 4, 2009
Got Worms?
If you have an existing garden or if you're just starting a garden, you may want to add some worms to improve your soil. Christine and I are buying some that should arrive this week. Let us know if you'd like to split the cost. There will be plenty of worms!
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