When it comes to nourishing our bodies, the choices we make in the kitchen can profoundly impact on our overall health and wellness. One of the simplest yet most powerful decisions you can make is to prepare homemade beans instead of relying on canned options. Homemade beans are not only fresher and more flavorful, but they also boast a range of nutritional benefits that can enhance your well-being.
The prebiotic fiber in beans acts as a food source for the probiotic bacteria in our gut and helps ensure an abundance of beneficial metabolites.
First and foremost, homemade beans are packed with nutrients. They are an excellent source of plant-based protein, fiber, vitamins, and minerals, which are essential for maintaining a healthy lifestyle. Unlike canned beans, which may contain added preservatives, excess sodium, and artificial ingredients, homemade beans are pure and wholesome. By cooking your beans from scratch, you can control the ingredients and ensure that you are getting the maximum nutritional value.
Moreover, the process of soaking and cooking beans at home in filtered or purified water allows for better digestibility. Soaking beans helps to reduce anti-nutrients like phytic acid, making the nutrients more bioavailable. This means your body can absorb the goodness more effectively, contributing to long-term health and longevity. Health Craft believes in empowering you with healthier cooking methods that not only improve your meals but also promote a better quality of life.
To truly harness the health benefits of homemade beans, consider using Health Craft's innovative, high-quality surgical-quality stainless-steel cookware. This premium cookware lets you cook beans and other foods in 316ti and 439 stainless steels, preserving their natural flavors and nutrients. With our cooking techniques, you can achieve perfectly cooked beans that are bursting with taste and health benefits, all while retaining the integrity of their nutrients.
At Health Craft, we are dedicated to supporting your journey towards healthier cooking. Our exceptional customer support team is always ready to assist you, and we stand behind our products with a lifetime guarantee. We believe in building lasting relationships with our customers, empowering you to create delicious, nutritious meals for you and your loved ones for years to come. Embrace the transformative power of homemade beans and elevate your cooking experience with Health Craft!
LeAnn and Chef Charles Knight
About natural Sodium and Salt. A natural source of sodium can be found in most basic vegetables. Sodium, as we know, will supply flavor. However, adding salt to a dish can be a problem for people with congestive heart disease or hypertension. In general, excessive amounts of processed salt should be avoided. To achieve natural flavor without the need to add table salt, kosher salt, or sea salt, we will use two basic vegetables high in natural sodium like carrots and celery – in most soups and stews and when preparing beans. They, along with onions and peppers, will supply a natural flavor. When onions, carrots, celery, and/or peppers are dry sautéed (caramelized) using no oil, the natural flavors are released into the dish, along with sodium for flavor. When salted in oil, the natural flavors cannot escape the coating of oil, and adding salt is necessary to flavor the food. These basic vegetables supply the following:
- 1 medium carrot (brushed, not peeled) 42mg sodium / 195mg potassium.
- 1 stalk celery 51mg sodium / 166mg potassium
- 1 medium onion 4mg sodium / 161 mg potassium
- 1 medium bell pepper 2 to 3mg sodium / 208 mg potassium
Potassium and sodium are electrolytes that help your body support fluid and blood volume so they can function normally.
According to the CDC, “Consuming too little potassium and too much salt can raise your blood pressure. Though the words 'salt' and 'sodium' are often used interchangeably, they do not mean the same thing.”
Tomatoes and Beans
Most popular soup recipes use either tomatoes or beans as another source of flavor. When tomatoes are called for, always try to use fresh, ripe tomatoes; San Marzano is the best tomato in the world. When the recipe calls for beans, home-cooked beans should always be your first choice as they have a better flavor.
Tomatoes and Beans supply the following.
- 1 cup homemade beans 350mg natural sodium
- 1 cup of canned beans 750mg processed sodium.
- 1 cup fresh tomatoes, peeled and seeded 16mg natural sodium.
- 1 cup canned tomatoes 390mg processed sodium.
Beans have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine and 13 grams of fiber. Soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates, foliate, and iron.
How to Prepare Homemade Beans
PREPARATION: 2½ hours - Yields: 1½ to 2 cups depending on beans used
EQUIPMENT: Measuring cups and spoons, 2-quart Saucepan with cover, Kitchen Machine food cutter, French Chef Knife, Cutting Board.
INGREDIENTS:
- 1 pound dried beans
- 1 small onion chopped blade #3.
- 1 stalk celery, chopped blade #3.
- 1 small red pepper, diced.
- 1 clove garlic, minced.
- ½ teaspoon fresh chopped or dried thyme, or dried
- 1 small bay leaf
- 2 tablespoons apple cider vinegar
- 1 ham hock or 2 strips of bacon, optional
- 4 cups chicken broth or homemade chicken stock (see Stocks and Sauces for recipe)
DIRECTIONS:
In a hot, dry 4-quart stockpot over medium-low heat 225ᵒF, dry sauté onion, carrot, celery, red pepper, and garlic until caramelized and slightly browned, about 15 minutes. Stir occasionally. Add chicken stock, beans, bay leaf, vinegar and ham hock or bacon, if using. Bring to a summer. Remove from the heat, cover the pan, close the vent, and let stand for about 1 hour. Do not peek.
To resume cooking, check the liquid level in the pan. Be sure the beans are covered by about 1 to 2 inches of liquid. If they have absorbed the liquid, add purified water or chicken stock as needed. Cover the pan, close the vent, and cook over low heat 200ᵒF until the beans are tender, 1 to 1 ½ hours. Remove the ham hock if used.
Serve the beans as a side dish or use them in a recipe as needed. Cooked beans can be covered tightly for up to three days or frozen for longer storage.
NUTRITIONAL BREAKDOWN PER ½ CUP SERVING: 132 calories; ½ gram Fat (3% calories from fat); 13½ grams Protein; 23-gram Carbohydrates; 0 mg Cholesterol; 256 mg Sodium.
