68 Cents

I’ve been talking about fats for a while now, so I think I will turn to a subject which is naturally fat free. Catch your interest?  If that makes you really happy try to remember that there are good fats and bad fats, and good fat is essential for life.  But this new ingredient we are discussing has none of it.  What is lacks in fat benefits though, it more than makes up for by being possibly one of the most perfect foods on the face of the earth.  Do you like beans?

NUTRIENT DENSE AND FILLING
I’ve bragged in previous Specials about their fantastic fiber content. And who knew that one cup of kidney beans provides 30% of your recommended daily allowance for protein in addition to 45% for fiber, 28% for iron, 42% for vital trace mineral manganese and 57% for folate? Then there are the good amounts of phosphorous, magnesium, potassium, vitamin B1 and vitamin K also hidden in this one particular mighty bean. (2)  If that wasn’t enough,  bean fiber fills you up and keeps you feeling that way for a good, long time, which is an added bonus for those who are trying to curb their calories.

DIRT CHEAP
Speaking of calories,  trucks require gas or diesel fuel, and those prices have been rising, causing a rippling effect all way down to the grocery store aisles.  “Food prices rose 3.9 percent last month, the most since November 1974.” (1)  That isn’t what any of us want to hear, but the good news is that beans are dirt cheap.  I bought a one pound bag of pinto beans today at Walmart for 68 cents. After soaking and cooking in the crock pot they will become approximately 2 ½ cups, which means I’ll have to buy one more bag to make this week’s Refrigerator Black Bean Burritos.  Now I’m up to a whopping $1.38 for a great source of protein plus all the rest. I just don’t think we can do much better than that.

NO SALT OR ACID WHILE COOKING OR SOAKING
I was saddened to hear a report from a friend the other day that she tried to soak and cook her beans but they never would soften. Crunchy beans that you have simmered for 12 hours is a hair puller, so lets problem solve a bit.  First, older beans will rehydrate slower than more fresh beans, so try to buy yours from a store that keeps them moving.  Another deterrent to softening is salt, or acidic ingredients like tomatoes, vinegar and wine added during the cooking time.  To avoid that problem, add these great flavor boosters only AFTER the beans are soft and cooked through.  See the Orange Tree Lane video for instructions for soaking and cooking dry beans.

Whether you soak your own black beans, buy canned, or swap them for another kind, I know you will love the Refrigerator Black Bean Burritos this week. I’ve also included the mighty lentil (which shares the pedestal with beans) in a surprisingly sweet Acorn Lentil Soup, antioxidant rich Super Spaghetti, and then a few extra treats as well.

I challenge anyone to find a better 68 cent purchase than I did today.  Come on over to http://otlane.blogspot.com/ and send me a message if you think you have one, but those beans are hard to beat!

Molly

(1) http://www.foxnews.com/us/2011/03/16/wholesale-prices-16-pct-steep-rise-food/#ixzz1HUbGbEtL
(2)  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87