SLOW COOKED BEANS

I am pretty sure the first thing I ever learned to cook was beans, thanks to my Dad who eats beans all the time. He would always cook large pots of beans, make homemade burritos with them and freeze the burritos to eat later for meals or snacks. He recognized that dried beans are much less expensive and healthier than the canned versions.

Beans are rich in minerals, B vitamins and cholesterol-lowering fiber, and when combined with grains, make an excellent and cheap protein. The high fiber content in beans is especially important for individuals with diabetes or hypoglycemia, as it prevents blood sugar levels from rising too rapidly after a meal. It is important to prepare them correctly, and with care, in order to avoid gastro-intestinal upset. This includes soaking them overnight to make them more digestible and skimming off the foam throughout the cooking process to neutralize the phytic acid (remember the post about phytic acid) and other enzyme inhibitors. I love cooking and eating all different types of beans, but an easy rule to remember regarding health is the darker the bean, the more nutritional value it holds.

INGREDIENTS
  • 2 cups black beans
  • 2 tablespoons whey or lemon juice
  • sea salt to taste
  • 4 cloves garlic, peeled and smashed (optional)
  • 1 onion, peeled and quartered (optional)
  • 1 jalapeno, sliced in half (optional)
DIRECTIONS

Place beans in a pot and add warm filtered water and whey or lemon juice. Make sure that the beans are covered by at least two inches of water. Leave beans to soak overnight.

Drain and rinse the beans, and then cover with water. Bring to a boil and skim off the white foam that accumulates on the top of the beans. Reduce heat to simmer and add optional garlic, onion and jalapeno. Simmer covered for 4-8 hours, depending on the size of the beans. Check occasionally to ensure there is enough water in the pot. Add sea salt to taste once the beans are tender and continue cooking for at least 30 minutes.

Here I heated a GF Ivory Teff & Millet Wrap in a sauté pan until crisp. I then topped it with slow cooked black beans, cheese, avocado, homemade yogurt and fresh chopped cilantro.

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2 comments:

michdee said...

beans are so nutitious..although I never knew they were so important for diabetics. and i can see why skimming off the foam is a good idea....lol

Benny said...

What a great idea---food and health! love it :)

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