the whole nut

beans!

January 26th, 2010

Last week I took part in a 5-day detox, which meant I stayed away from the following: wheat, sugars, dairy, meat, caffeine, and alcohol. It’s basically a really refined diet of grains and greens with a little fruit mixed in there. (fortunately, it isn’t too drastic of a change since I try to keep most of those things out of my diet on a daily basis anyhow) However, the temporary routine can leave you lacking a little energy (at least in the first day or two).

The point of a detox is to allow your digestive system a minute to rest and decompress, which will then leave you feeling cleaner, clearer and full of new energy. Just give your body a few days to rejuvenate itself and see what happens! It’s also an opportunity to get serious (or stay serious) about a whole and healthy diet on the regular (sans the wheat, sugars, dairy and so on). But that’s another topic of conversation for another day.

This round lasted me five days, which mildly affected my social calendar for the week (it always does). On the fifth day I decided to start transitioning off by incorporating beans into my lunch and dinner. With no protein-packed foods in my diet for the past few days, it was time! So what did I use? Beans!

I love using beans in my meals as a source of protein. They’re nutritious, inexpensive, easy to store and taste great. The best part is that they’re so versatile (black bean brownies anyone?). I mix beans into practically everything. Garbanzo, cannellini, adzuki (pictured above), kidney–you name it. You don’t need meat in your diet to get your protein (really). If you maintain a mostly vegetarian or vegan diet, then beans are the way to go. Packed with fiber, iron, B vitamins (for a healthy brain, nerves and skin), beans are the best source of folate, an important vitamin our bodies need to help fight heart disease! All this, but without the saturated fat or other risks associated with some meats.

As I tell my clients, the easiest most practical way to incorporate beans into your diet (which I highly recommend) is by stocking up on canned kind (as opposed to the dried beans that you cook yourself). Despite all the benefits, beans can be hard on the digestive system and can leave you feeling bloated and uncomfortable (not fun). The solution to this? Soaking.

Yes, I’m talking about making your own pot of beans!

While the directions can seem a bit much (the soaking, the rinsing, boiling, etc.), it really isn’t a time consuming activity. The bulk of the time the beans are spent soaking (overnight, preferably) or cooking on the stove. The time spent laboring over the beans is minimal, but the satisfaction is huge and you’ll also get a lot more for your dollar.

Pick out the dry bean of your choice, and scoop out a cup for soaking (this will yield anywhere from six to eight servings).

Instructions

• Soak the cup of beans six hours to overnight (though the smaller the beans the less soaking time required); make sure a few inches of water rests above the beans
• Drain and rinse, discarding the soaking water
• In a heavy pot, combine the rinsed beans with 3 to 4 cups fresh water
• Heat over medium/high until water begins to boil; skim off the foam that collects at the surface
• Add a few small pieces of kombu (a type of seaweed) which will further help the beans with digestability
• Cover, and let the beans simmer on low heat according to the time on the package (my adzuki beans cook 45 - 60 minutes, but because I let mine soak overnight they only required 30 minutes)
• Check the beans from time to time; test a bean by squeezing- the center should be tender
• Add 1 teaspoon of salt in the last 10 minutes of cooking

Make sure the beans are tender before removing from heat! The softer the bean the easier the digestibility (you can see this is a constant theme here). Beans can keep in the fridge for 3 to 4 days, or in the freezer (submerged in the cooking liquid) for up to 2 months.

I love it when I know how my food was prepared, and beans are no exception! It’s great to have a can on hand (as I always do–in fact, I usually have 4 or 5 in my cupboard) but there’s nothing like the satisfaction you get from preparing something on your own. Though I always rinse and soak canned beans before use, too - usually about five minutes or so.

Next time you’re preparing a meal, try to mix it up! Opt for a vegetarian meal with beans as your main source of protein. Sauté some greens in olive oil and garlic, throw in some beans, some grains, and you have a meal! And if you’re in a pinch, just reach for a can. I look for organic varieties, with beans that have been soaking with kombu (like the Eden brand) to boost compatibility with your tummy.

Looking for more information on what a detox is all about, or how to incorporate cleansing habits into your routine? Check out www.healthystartnyc.com for a group workshop happening in February. Or, if you want to talk about how it can relate to your own health goals, contact me and we’ll get the conversation started!

Filed under: Healthy Tips, Recipes

Tags: adzuki beans, beans, detox, health, healthy, how to soak beans, make your own beans, nutrition, recipe