#7 and Bean Flour and Cooking recipes

Bean Flour


Past week challenge: Cook Something With Beans

Last class we discussed different types of legumes, amounts to store and how to use them. This week we are going to talk a bit more about beans and how to make them "user friendly". Because we eat so many refined foods, our bodies no longer have the enzymes to properly digest beans and grains. These are some more ideas to help you get used to adding them to your family’s diet.

> Sprouting is a great way to add beans to your fresh salad's, on sandwiches, etc. According to research at Utah State, germination or sprouting of the beans reduces the amount of complex sugars and consequently gas production. Beans that are first sprouted and then cooked are more easily tolerated. We will discuss sprouting later.

> Beans can be ground into flour......no more soaking, boiling, simmering, or mashing! Beans can be ground in a seed mill, wheat grinder or blender. You can add it to your soups as a thickener or plain water as an instant soup. This time-saving method is an excellent way to introduce beans a little at time. Bean flour can be used in any recipe calling for flour by replacing 25% of the wheat flour called for in the recipe with the bean flour. Navy beans work well, because they are lightest in color and mild in taste, but you can use any bean.

> Don't throw away those old beans! Old beans that do not want to soften can be turned into bean flour and used this way. Once the beans start losing some of their moisture they take a long time to cook. This can be remedied by cooking them in a pressure cooker for a few minutes, after soaking for a few hours. You can also bottle and can dry beans when they are getting old. They cook right up when bottled and are handy to use in soups, in a jiffy.

> Oatmeal Chocolate Chip Cookies
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> 1 cup butter, margarine or oil
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> 3/4 cup firmly packed brown sugar
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> 1/2 cup honey
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> 1 egg
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> 1 tsp vanilla
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> 1/4 cup white bean flour
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> 1 tsp baking soda
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> 1 tsp salt
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> 3 cups oatmeal
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> 2 cups chips
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> 1 1/2 cup whole wheat flour
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> 1 1/2 cup nuts (opt)
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> Beat together butter, sugar and honey until fluffy. Beat in egg and vanilla. Add dry ingredients and mix well. Drop by rounded teaspoonfuls onto ungreased cookie sheet. Bake 9 to 11 minutes.
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> Challenge for the coming week- Continue Cooking with beans!

> Here are some more recipes

> Easy Baked Beans
> 2)-16-18 oz. cans of pork-n-beans
> 3/4 c. brown sugar
> 1 tsp dry mustard
> 6 slices of bacon
> 1/2 c ketchup
> Bake at 350 degrees for 1 1/2 hrs.
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> Grandma Baked Beans
> 2 large cans pork-n-beans, drain off juice and remove pork.
> 1/3 - 1/2 C. Molasses
> 1/2 - 1 C. Brown Sugar
> 1 tsp. mustard
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> This recipe is gauged purely by taste adjust amounts until you get the flavor you want.
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> Bake at 350 degrees for 30-45 min.
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> Bean Burrito Pie
> 1 can (16oz) refried beans
> 1 c. Bisquick
> 1/4 c. water
> Spread mixture in bottom & halfway up side of greased 10" deep pie plate.
> Layer in order:
> 1 lb. browned hamburger (drained)
> 1 slice avocado (optional)
> 1 cup thick salsa
> 1 1/2 C. shredded cheese
> Bake for 30 min. at 375degrees. Each piece may be served with sour cream.
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> Makes 8 servings
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>
> Chili with Beans Recipe
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> Serve this with scones for a family favorite.
> 2 lbs ground beef
> 1 large Green pepper diced
> 1 large. onion diced
> 1 large garlic clove, minced
> 1/3 c. chili powder
> 2) 15 1/4 to 19 oz red kidney beans (drained, save the juice)
> 1) 28 oz. can tomatoes
> 1) 6 oz. can tomato paste
> 3.4 C. water
> 1/2 tsp. salt
> 1 tsp sugar
> 1 bay leaf
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> Cook Beef & veggie’s together until browned. Stir in chili powder & liquid
> from kid. beans. Stir in tomato paste, water, salt, sugar and bay leaf.
> Simmer 45 min. stir in reserved kidney beans. You can top with cheese.
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> Taco Soup
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> 1 can black beans
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> 1 cans pinto beans
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> 1 can corn
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> 1 can chunk tomatoes
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> 2 tbls or one packet taco seasoning
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> 1 lb hamburger (opt)
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> Mix, heat or let simmer in crock pot all day
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> Black Bean Fudge
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> 4 squares chocolate, unsweetened
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> 1 1/2 cubes butter
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> 1 teaspoon vanilla extract
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> 1 2/3 cups black beans, cooked
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> 2 1/2 pounds powdered sugar
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> Melt unsweetened chocolate squares with butter. Mix in drained and mashed black beans, vanilla extract, and sugar. Place mixture in a large buttered, shallow cookie pan, i.e. 10 x 15-inch jelly roll pan. Refrigerate. Makes from 2 1/2 to 3 pounds of fudge.