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BlogBean Cooking Archives | Elizabeth BorelliArchive for the ‘Bean Cooking’ Category![]() 10 Minute Farmer’s Market Chick Pea SaladBY ELIZABETH BORELLI ![]() This mouthwatering salad assembles harmoniously with the seasonal produce so abundant at the height of summer. Just a quick trip to the market turned my plain garbanzo beans into a flavor extravaganza for under $5. It’s no accident that Mother Nature provides the best ingredients for the job just when we need them, a cooking lesson we too often forget. As good fortune would have it, fresher means more nutritious too. But what about all the hard work it takes to make food from scratch when it’s so easy just to pick up a package? The fact is, the only way to really know what you’re eating is to make it yourself. Packaged food, even the “healthy” kind, usually contains preservatives, colorants and other additives used to keep it looking and tasting fresh. The quality of your diet directly correlates to your health, so it’s time to rethink the convenience factor, especially when home cooking doesn’t have to be difficult and time consuming! My delicious Farmer’s Market Chick Pea Salad came together in less than ten minutes, including cleanup. I had the beans already prepared, another easy DIY method that takes little hands on time for the most delicious results. Here are the ingredients I used:
Check out the process below:
Posted in Bean Cooking, Time Saving Tips, Uncategorized, Wellness Foods, Whole Living on August 6, 2014 | Add a comment (1 comment)
![]() Bittman, Beans and 7 Simple Tips for Expanding Your Culinary HorizonsBY ELIZABETH BORELLI ![]() Suppose you were planning a trip alone (with your family) in a remote Wi-Fi free yurt and you could only bring with you one lifeline to sanity, what would you choose? This time I chose NY Times food writer Mark Bittman’s “How to Cook Everything Vegetarian”. Already smitten, this book swept me into a whole new level of appreciation for Bittman’s understated culinary genius. I recall once watching Cybill Shephard’s stern TV reenactment of Martha Stewart cooking her way through Julia Child’s “Mastering the Art of French Cooking”, which at the time struck me as extreme, if not borderline insane. Now years later, wading through Bittman’s 997 pages of hardbound goodness gave me a new perspective. Of course the opening line in the chapter on beans almost made me cry; “I adore beans and have cooked with them regularly for my entire adult life” confesses Bittman. “As I’ve traveled, as I’ve experimented, as I’ve discovered new varieties and the joys of fresh beans, I’ve grown to love them more and more”. For me those words and the many that followed offered a fresh surge of inspiration to get back into the kitchen with renewed vigor. I left that yurt with a plan in mind and a shopping list in hand, recharged and super excited to try on some interesting new dishes made with beans and grains I don’t typically use. It’s rare to find a man who loves beans as much as I do. And Bittman’s casual, use-what-you-have-on-hand cooking style is a perfect fit for busy people who enjoy healthy eating as much as he does. If you can get past the looming structure of it, How to Cook Everything Vegetarian takes the mystery out of many foods mistakenly assumed complicated. And in case you’re worried about how to adapt to all this new fiber, Bittman tackles that topic as well- beans don’t have to be associated with gas! In typical plain-talk style he suggests maintaining a healthy level of fiber in your diet to promote digestive efficiency and free you from issues of gastric distress. He bluntly concludes; “If you’re uncomfortable after eating legumes, see your doctor”. While the extremity of this advice did make me chuckle, it’s out of context here and perhaps even in the original text. Most Americans are so fiber-deficit that people do associate beans with gas, often as a point of concern. So how does one build a healthy fiber intake without the, um, gastrointestinal issues? The key is a slow transition; this will minimize any digestive issues as your body relearns how to process real food. Work your way up to a healthy fiber intake by making the switch from refined grains to whole ones and incorporating the recommended intake of at least four servings per week of beans into your diet. This is a relatively quick process, a matter of weeks should suffice. Embrace this opportunity to discover a whole new world of under-appreciated yet thoroughly delicious healthy, whole foods. Here are 7 simple suggestions to help you expand your culinary horizons:
For perfectly cooked beans: add 1 tsp. salt and 2 tbsps. lemon juice to beans after they begin to tenderize during cooking, about 45 minutes. For easy weekly menu planning: Cook enough beans and grains to serve for several meals during the week, then freeze the rest in family serving-sized containers. I love glass jars for this, but be sure to leave the lid slightly askew during freezing to allow for expansion. Whole foods are the gateway to good health so getting to know them better holds no shortage of reward. And reading through a master work like Bittman’s HTCEV (or similar) can get even the most competent cook inspired. So take a moment to pick up a great cookbook and really give it your attention. Read the recipes, envision the process and embark on a brand new culinary adventure today!
Posted in Bean Cooking, Cooking Strategies, Time Saving Tips, Weight Loss, Whole Living on April 8, 2014 | Add a comment (0 comments)
![]() Amazing Lentil Benefits, Simple Cooking Methods and Yummy RecipesBY ELIZABETH BORELLI Lentils, the Mega-Nutrient, Down Home Superfood When it comes to nutrients per calorie, lentils top the list. A rich, nutty legume with roots in the Middle East, lentils pack a serious health punch. In fact, Health magazine calls them one of the five healthiest foods, a sentiment which is shared worldwide. To be sure, 1 cup of cooked lentils contains more than 18 grams of protein (about the same amount as a 3 oz. portion of steak, minus the saturated fat), and that’s just for starters. Lentils also deliver plenty of dietary fiber, folate, B vitamins, and minerals, making them a perfect choice for those interested in keeping blood sugar and cholesterol in check. In case you need more convincing, most Americans come up short on meeting their dietary fiber daily intake requirements by about 50%. This key nutrient associated with weight loss and low blood cholesterol leads to sustained energy while it keeps you feeling fuller longer. In fact, legumes such as lentils have been used to lower blood sugar levels and even reduce or eliminate prescription meds in people with Type 2 diabetes. And for anyone concerned about too much music, lentils are also the easiest legumes to digest. If all of these health benefits aren’t enough, try lentils for the amazing array of delicious dishes that feature this fabulous food. A mere bite of Agape Salad had been known to soften even the most consummate carnivores it’s so savory and satisfying. There so many lentil benefits, cooking methods and recipes, I invite you to find your own favorites. Basic Cooking Method Lentils are a cinch to prepare, since they don’t require soaking and cook faster than most grains and legumes. They work wonderfully in Storage Tip: Store lentils in jars in your pantry, labeled with variety, date and cooking information so you don’t have to look it up next time you’re ready to prepare them. Click here for a downloadable bulk food label template. Lentils can be simmered in water on the stove top or cooked in consommé, bouillon or broth with equal ease. Brown, Green and Black and Red lentils all cook similarly, however cooking times vary, see individual varieties below for details.
Optional Cooking Tip: Remove from heat and cover tightly with the lid. Let sit for 5-10 minutes longer before serving. Common Lentil Varieties The large, khaki-colored lentils most commonly used in cooking are called Green or Brown lentils depending on where you shop, but suffice it to say these classic lentils are greenish-brown in color and work in any lentil recipe, although they’re on the softer side once cooked and more mild-flavored than other varieties. Cook for 25-40 minutes. French green lentils (lentilles du Puy) are slighly smaller than the brown variety. This dark green legume is often considered the tastiest, with a slight peppery flavor to round it out. Slightly firmer than Brown lentils, but may be substituted in most recipes. Cook for 35-45 minutes. Black or Beluga Lentils are a smallest variety with a delicious, nutty flavor that lends itself well to whole grain or arugula salads. Also lovely combined with French lentils to vary the texture. Cook 20-30 minutes. Red lentils are sweetest of the bunch, these salmon colored legumes transform into a golden puree when cooked. A perfect addition to soups or stews, they’re often used in curry dishes. Cook for 25 minutes, into a thick puree. Basic Lentil Recipe Ideas There are as countless ways to prepare lentils, and it’s easy to get creative and invent your own favorites! I like to prepare mine according to the cooking instructions above, and add in some of the following items for every 3-4 cups of cooked Green, Black or French lentils: Add during last 5 minutes of simmer time (return lentils to simmer before restarting the timer):
Mix in with cooked lentils:
Sauté for 5 – 10 minutes with slightly under-cooked lentils (in addition to any of the items listed above):
Or try one of these delicious recipes:
Posted in Bean Cooking, Cooking Strategies, Wellness Foods, Whole Living on February 4, 2014 | Add a comment (0 comments)
Tags: cooking basics, lentils, vitamins ![]() DIY Ideas for Meaningful Holiday GivingBY ELIZABETH BORELLI
Those of you short on time will love this one. It’s easy to infuse with intention, healing benefits or just plain decadence if that’s your goal. (more…)
Posted in Bean Cooking, Mindfulness, Wellness Foods, Whole Living on December 15, 2013 | Add a comment (0 comments)
![]() Tools for Success, A Must-Have List of Kitchen BasicsBY ELIZABETH BORELLI
Posted in Bean Cooking, Cooking Strategies, Smart Shopping Tips, Time Saving Tips, Whole Living on November 13, 2013 | Add a comment (0 comments)
Tags: cooking basics, must-have kitchen tools, Printable Bulk Foods Storage Labels, time-saving cooking tips ![]() Ready to lose 8 pounds without even trying?BY ELIZABETH BORELLI
A full 70% of food we eat is processed. True that’s a high number, but since my favorite whole grain bread ranks on that list, I’m not throwing in the towel and neither should you. The trick is to being to make more informed choices. Luckily no special skills are required to recognize the good from the garbage. I’m not suggesting you no longer enjoy your treats if you can’t live without them, just know that some treats are trickier than others. The secret to which is which lies in the small print on the side of the package. Women who regularly read ingredients labels weigh an average of eight pounds less than the rest of us. I know those tiny numbers are confusing, but even when you don’t know what all of them mean, you know enough to weed out (more…)
Posted in Bean Cooking, Cooking Strategies, Mindfulness, Smart Shopping Tips, Time Saving Tips, Weight Loss, Wellness Foods, Whole Living on November 4, 2013 | Add a comment (0 comments)
![]() Favorite Tips to Spice Up Your BeansBY ELIZABETH BORELLI
A favorite cold-weather seasoning suggestion is to add a touch of smoky flavoring to your soup, chili or veggie bake. I’ve recently discovered this amazing coconut bacon made of real ingredients and no artificial additives. (more…)
Posted in Bean Cooking, Cooking Strategies, Weight Loss, Wellness Foods, Whole Living on October 27, 2013 | Add a comment (0 comments)
![]() Time Saving Cooking Tips for Easy Meal Preparation, from ScratchBY ELIZABETH BORELLI ![]() Ask any busy mom why she doesn’t cook at home, and you’ll get some version of the same answer. But take a moment to reflect on what “I don’t have time” really means, and you’ll notice some loopholes in that argument. Meaning that it’s hard to really know whether you have enough time to cook unless you’ve tried these time saving cooking tips before, since as of now you don’t know actually know how much time they take. And it’s a valid concern. Why invest valuable time to learn something you’re not going to use?
Posted in Bean Cooking, Cooking Strategies, Time Saving Tips, Wellness Foods, Whole Living on September 6, 2013 | Add a comment (0 comments)
Tags: Beanalicoius Living, healthy eating, time-saving cooking tips ![]() Top Ten Reasons to Eat Your BeansBY ELIZABETH BORELLI ![]() Did you know, thousands of new processed food products are introduced each year, with billions of industry dollars spent encouraging us to eat them? The US is now the most overweight industrial nation in history. Do they really think we need more food? Newsflash industrial ag! You’re heading in the wrong direction. We don’t need more additives, chemicals or GMOs, it’s time we turned back to the basics, where natural nutrition and good taste meet. In other words, back to the beans. Beans are so nutritious that the latest dietary guidelines recommend we triple our current intake from 1 to 3 cups per week If nutritional punch and sheer deliciousness don’t grab you, how about the biggest bang for your buck as another great reason to get those beans boiling?
Posted in Bean Cooking, Beauty, Healthy Kids, Mindfulness, Smart Shopping Tips, Weight Loss, Wellness Foods, Whole Living on June 6, 2013 | Add a comment (0 comments)
Tags: beans, eating beans, Elizabeth Borelli, healthy beans, heathy living |