Eating Nutritious on a Budget: Beans

Not only are beans cheap but they can be very nutritious when properly prepared. Canned beans are prepared in high temperatures and pressures that reduce the amount of proteins and other nutrients.   Homemade beans taste better than canned and they are rich in minerals and B vitamins.  Beans have phytates that are hard for the body to digest.  Soaking beans in whey reduces phytate content.  For people on a casein (dairy) free diet, you can substitute whey for apple cider vinegar and achieve the same results.  

This is another recipe from the Nourishing Traditions cookbook by Sally Fallon.  In the cookbook, the author talks about the reasoning behind careful preparation of beans, "Traditional societies whose cuisines are based on legumes prepare them with great care.  Beans are soaked for long periods before they are cooked.  The soaking water is poured off, the beans are rinsed and the skins picked off.  As the legumes cook, all foam that rises to the top of the cooking water is carefully skimmed off.  Sometimes water is replaced midway during the cooking process.  Such care in preparation ensures that legumes will be thoroughly digestible, and all the nutrients they provide well assimilated because such careful preparation neutralizes phytic acid and enzyme inhibitors and breaks down difficult-to-digest complex sugars."

Mother makes a large batch on "cooking day" (Sunday).  They can be frozen and taken out the night before needed.  Eat them with celtic sea salt and cheese, use them for tacos or burritos, or mash them up for refried beans.   

Basic Beans

2 Cups Beans (kidney, pinto, black, or white)

2 Tbl Whey (or apple cider vinegar)

4 cloves garlic, peeled and mashed (optional)

Celtic sea salt and pepper

Cover beans with warm water.  Stir in whey (or apple cider vinegar) and leave in a warm place for 12-24 hours depending on the size of the bean.  Drain, rinse, place in a large pot and add water to cover beans.  Bring to a boil and skim off foam.  Reduce heat and add optional garlic.  Simmer, covered, for 4-8 hours.  Check occasionally and add more water as necessary.  Season with salt and pepper.  Note: do not add salt during cooking process as it will make the skins tough.