It’s bean harvest season in our part of the country, the best time of year to buy fresh dry beans from our local farmers.
Fresh dry beans — is that a misnomer? Just how do pinto, black, great northern and other dry beans get that way?
You might say beans are out standing in their field. When the plants mature around this time of year, they remain in the field to dry. Then they are cut and raked into windrows (narrow groups of cut beans) to dry even more.
Finally a giant machine called a combine picks up the beans and separates them from their pods, and away they go to be packaged and sold. Pretty cool.
Nutritionally, beans are unique. They are the only food that counts both as a vegetable and a protein. And they’re cheap. For the money, you won’t get better nutrition. My grandkids might pick a green speck out of my stew, but they never turn down cooked beans.
Interestingly, although beans come in a variety of colors and sizes, they are essentially the same plant family. And here’s one reason to try more than one type. Each color, be it black, red, white or brown, possesses a different mixture of health-promoting substances called antioxidants, which help fight internal inflammation and protect the cells in our body.
Studies continue to confirm that eating dry beans can effectively lower blood cholesterol levels (mostly due to their high amount of soluble fiber). And they are rich in potassium, a mineral that promotes healthy blood pressure levels.
Shall I continue? Beans are a great source of folate (the food form of folic acid), a B-vitamin greatly needed during pregnancy to prevent a type of birth abnormalities called neural tube defects. Folate is also important for brain function at all ages. I love that.
How many beans do we need to eat for these great benefits? According to the latest Dietary Guidelines for Americans, most of us would do well to eat one to two cups of beans every week.
OK, so how do we cook beans to remove the unfortunate side effects of the “muscial fruit"? All these methods work, say experts:
— Cover the beans with at least 3 inches of water (they expand as they soak) and let stand overnight. Then drain, rinse and add fresh water to cook.
— Cover with water and 1) boil for 2 minutes, cover and soak for 1 hour, or 2) Boil over medium heat for 10 minutes. Cover and soak for 30 minutes. Then drain and add fresh water to cook.
— Simply open a can of beans, drain, rinse and drain again. (This removes up to 40% of the sodium.)
Enjoy!
