Beans

 

The lentils you purchase in your local grocery store have a long shelf life and are inexpensive. Regardless of the type or color, their nutritional content remains consistent with the different varieties of lentils. They are low in sodium and cholesterol, yet high in thiamin, Vitamin C, phosphorus, copper, folate, iron, manganese, and dietary fiber. Lentils do NOT contain sulfur, thus they do not cause gastrointestinal distress like many beans.

Here’s a quick description of some lentil varieties:

Chana Dahl – This lentil is a staple of India, resembles a yellow split pea and is really a skinless relative of the chickpea. It has a mild, sweet flavor and a firm texture.

Dahl – This lentil is an Indian term for split legumes which are usually unhulled. They have a mild, earthy flavor.

French Lentils – These lentils are also known as lentils du Puy. They are small, dark and stronger flavor than other lentils. They do well in salads because they keep their shape well.

Green Lentils – These lentils are also referred to as brown lentils. They are khaki-colored legumes and are the lentil used in most American lentil soups.

Red Lentils – These lentils in their dried form are salmon pink in color, but when cooked turn golden. With a little red onion and balsamic vinegar, they are delicious as a side dish to chicken.

You can make a delicious lentil soup by cooking the dried split variety, add diced onion, garlic, diced carrots, seasoning with salt/pepper to taste, and you have a delicious and healthy meal in one bowl.

Here’s to lentils and your health!

 

[sam id=”3″ codes=”true”]

 

Most people in the know believe that lentils originated in central Asia, and were one of the first foods that were ever cultivated. At archeological sites in the Middle East, lentil seeds were found, dating back thousands of years. Lentils are mentioned in the Bible  (Genesis 25) as what Jacob traded Esau for his birthright (lentil stew). Also, during the Babylonian captivity of the Jewish people, a  bread was made with lentils.

Before the 1st century AD, lentils were introduced into India, and the spiced lentil dish known as dal has been part of India’s traditional cuisine. Leading commercial producers of lentils include India, Turkey, Canada, China and Syria. You can find them in your local grocery store on the aisle with other dried beans or peas.

What are lentils? They are legumes, the seeds of bean plants. The most common type and color of lentils in the United States is either green or brown, but you can also find them in black, yellow, red and orange colors. Their shape is either round, oval or heart-shaped and is small in size.

Like other beans, lentils are rich in dietary fiber but also contain significant amounts of folate and magnesium. They also help lower cholesterol since their high fiber content prevents blood sugar levels from rapidly rising after a meal. Lentils also contain several B-vitamins, other minerals, are low in calories and are a good source of protein.

 

[sam id=”3″ codes=”true”]

Without the stem or stalk of a bean plant or any plant for that matter, you won’t be able to enjoy what it produces. Since we’re still talking ‘beans, the bean stalk is obviously necessary. Besides the bean stalk that produces bean pods from which we enjoy green or snap beans, artichokes also grow on a stalky plant producing the ‘fruit’. On some plants, the stalks themselves are edible. Celery and asparagus are vegetables that are eaten stem and all. Cruciferous plants feature several vegetables, broccoli, cauliflower, brussels sprouts to name a few, that grow on stalks or include edible stalks. Rhubarb grows as stalks but only the stalks are edible and used in many desserts; however, its leaves are not to be eaten.

If planting your own bean garden, keep beans 2 inches apart and in multiple rows 18 inches apart. As with any vegetable garden, water after planting and sprinkle with mulch to help water from evaporating from the ground and seeds. You can help germinate new growth by removing the pods once they are firm and dry to the touch.

Now as far as the English folklore of “Jack and The Bean Stalk” goes—I’m sure you’re familiar with the story—there’s no ‘magic beans’ by the way, and I wouldn’t suggest tossing out green bean seeds and hoping for a giant beanstalk.

With or without a bean stalk, dried beans can be used in making bean bags providing your family with hours of fun and entertainment.

 

[sam id=”3″ codes=”true”]

I would say beans are worth their weight in health! Yet there are those who would say otherwise….

I’m sure you’ve heard people say “you’re full of beans”. In American English “full of beans” means that someone is not to be believed. It can as well mean the person is talking nonsense, which would be the same as saying “they are full of hot air“. Here’s a different slant from the American English meaning. In both British English and Australia, the term “full of beans” means to be full of life, energy, and enthusiasm and vigor.

Even a popular singer, Bobby Darin, was quoted as saying “I could have a roomful of awards and it wouldn’t mean beans”.

Looking at yet another attribute of beans, we add this ‘bean note’ which deals with the result of eating beans: Flatulence. If you’ve eaten beans, you know the danger that lies ahead of you with possible intestine or stomach distress, substantial gas, and bloating. For many people dietary fiber and raffinose are not broken down during digestion but instead stay intact and enter the large intestine. This is when the discomfort of fermentation begins resulting in flatulence for many.

One blogger said that beans are the musical fruit. There are ways to help eliminate this embarrassing situation when eating beans. Taking  a dietary enzyme containing alpha-galactosidase, such as Beano or Bean-zyme is most helpful. Hopefully you can enjoy adding a variety of beans to your healthy diet without stomach distress.

 

[sam id=”3″ codes=”true”]

The unique and interesting assortment of beans has crossed oceans and circled the globe. Here are some of the interesting varieties you can find in other countries.

CORONA BEAN – This bean is common to Italy, and is a large, broad white bean similar in appearance to a large lima bean. You won’t find it grown in other regions throughout the world.

CRANBERRY BEAN– A dusty pink bean, and either streaked or marked with red strips. It is used in Italian cuisine and known as the Borlotti Bean in Italy. More recently introduced to North America, it is grown in Vermont as well as California.

FLAGEOLET BEANS – This is a popular French shell bean with an inedible green pod and small light-green, kidney-shaped seeds. Braised flageolets are the traditional French accompaniment to leg of lamb, and they can also be added to soups and stews or in salads. If using dried beans, they must be soaked before they are prepared.

MARROW BEANS – This is the largest of ‘white’ beans. It is also the roundest of white beans. Marrow beans are often grown in the eastern United States and considered field beans.

A most unique bean is the SNAKE BEAN and you can imagine what it looks like just from its name. The snake bean is widely grown in Southeastern Asia, Southern China, and Thailand. They are a climbing plant with long pods ranging from 14 to 30+ inches and usually hanging together in groups of two or more. It is probably better known as the yardlong bean, the Chinese long bean, or asparagus bean.

These beans are usually cooked like common green beans and cut into shorter sections or pieces. It is often used in stir-fry dishes, but you can also enjoy them added to any omelet.

 

[sam id=”3″ codes=”true”]

 

Yellow Beans are nearly identical to green beans in all aspects except for color. They are part of the “common beans” family, and you’ll often see them referred to as yellow wax beans.

The pod itself is light yellow; the bean is “stringless” with translucent yellow flesh that tightly clings to the small lime green seeds (legumes) inside. These beans either have a matte or satin finish with a faint hint of wax in their texture.

Yellow beans are crisp, tender firm, and succulent when harvested young. They are similar in taste to string or green beans, and are enjoyed cooked or raw. Yellow wax beans are harvested in late spring and early summer.

As with green beans, yellow wax beans contain Vitamins A and C, folate, calcium, magnesium, phosphorous, potassium, selenium, manganese, niacin, and are low in sodium. These beans add not only flavor but color to your meals.

There are many ways to enjoy yellow beans as a healthy vegetable addition to your meals, and they’re only 34 calories per one-cup serving. You can also combine them with green beans, kidney beans, and you’ve got a great 3-Bean salad.

 

[sam id=”3″ codes=”true”]