Natural Foods


Beans: Delicious, cheap and high protein

Beans are seeds that are full of all things essential to bring a new plant to life, so they are nutritious means for us as well. They endow with minerals, vitamins and photochemical, and have a very high content of fiber. They are a great supply of the vital fatty acids and are the best plant resource of protein. Most superstores carry an extensive selection of canned and dried beans. They are just as nourishing. Dried beans are by and large more easy on the pocket, but they take longer to cook. Canned beans are more suitable. It is your preference. Try them in these simple procedures.

Chuckwagon Beans
1 onion, chopped up 2 cloves garlic, crushed 2 cups tomato sauce 1 bouillon cube or 1 teaspoon bouillon granules 3 tart apples, cut into small pieces 1/3 cup golden raisins or dried cherries 2 tablespoons cinnamon 1/3 cup sugar, or to taste (or use artificial sweetener to taste) 2 tablespoons Worcestershire sauce 1/3 tablespoon liquid smoke flavoring 16 oz. pink beans, undrained Cooked whole grains (optional)

Mix up all constituents with the exception of beans and whole grains in a big vessel. Bring to a boil, lessen the heat and simmer, with a cover for 10 minutes you can put in a little bouillon if it gets too dry. Then put in the beans and simmer for further 10 to 15 minutes. Serve up over whole grain if preferred.

6-8 portions

Fastest Beans and Rice
1 16-ounce can black beans, undrained
2 cups cooked brown rice or any whole grains
1 teaspoon moderate chili powder
pinch cayenne, for taste
3 tablespoons bouillon granules
1/3 cup cilantro or Italian parsley, chopped up

Mix all ingredients together, bring to a boil and then simmer for 3 to 5 minutes. Or you can microwave for 3 minutes.

4-6 portions

Black Beans from Scratch
2 pounds black beans, dried
3 chopped onions
2 bay leaves
3 garlic cloves, pounded
1 28-oz. can plum tomatoes, cut into pieces
5 tablespoons bouillon granules
3 tablespoons tabasco sauce
3 teaspoons cumin, ground
2 tablespoons moderate chili powder
2 carrots, chopped up
2 stalks celery, chopped up
2 quartered oranges (unpeeled)
1/4 cup Italian parsley, chopped up
Brown rice, cooked (optional)

Leave the beans to soak overnight in water with a cover. Drain the water and clean. Cover the beans with water (1" over the beans) in a big vessel, bring to a boil and simmer for 1 hour. Put in the left over ingredients with the exception of the parsley until the beans are soft, adding more water if desirable. Take out the orange quarters and bay leaf; serve with brown rice. If you wish, parsley can be sprinkled over it.

6-8 portions

Note: This is a good simple recipe for cooking dried beans, can be used in a lot of methods. Serve them with brown rice, together with a green salad. Alternatively, you can use the blender to puree a quantity of the beans and make a tasty soup, putting in a bit of bouillon to the preferred consistency.