HEALTHY BODY MAKES HEALTHY MIND!

30 FOODS FOR BETTER BODY (2)

Sangeetha 

 BEANS

                                                                14.BEANS

                                                           Salads, casseroles, fritters and Southern dishes

                                                        Casseroles, hummus, minestrone soup, and Spanish and Indian dishes

Beans are loaded with insoluble fiber-to lower cholesterol as well as soluble fiber,which is filling and aids healthy digestion.Beans are low in fat while high in protein,carbohydrates,magnesium and pottasium.

Cooking tips

After soaking, rinse beans ,pressure cook it. Cover the beans with three times their volume of water. Add herbs or spices as desired. Bring to a boil. Then reduce the heat and simmer gently and cook until tender. The cooking time depends on the type of bean, but start checking after 45 minutes. Add more water if the beans become uncovered. 

 You just need to be aware that some beans are dangerous, IF EATEN RAW![Raw red beans and raw red and white kidney beans, contain a harmful toxin (the lectin Phytohaemagglutinin) that must be destroyed by cooking.  Even if you are grinding the flour you would not eat it without cooking first.I hope you will try some bean flour in your cooking and baking. Experiment and see how you feel about the bean flour in your recipes or used as butter substitute in your baking or thickener in the soups.Any dry bean can be ground into flour using a hand or electric mill.  Super nutrition can be added to any commercial dry mix (cakes, cookies, muffins, breads) by adding a few tablespoons of bean flour to the dry ingredients, then adding extra liquid as necessary.

Bean flour made from kidney, pinto, garbanzo, chana dal or black beans has a stronger flavor and is more suitable for inclusion in meat loaf or when making vegetable patties.White beans or fava beans have a milder taste, making white bean flour or fava bean flour suitable for use in most recipes calling for white flour. Substitute 1/4 of the white flour for bean flour.You can try dosas by adding little bean flour in batters,chapathi’s,parottas in your home.Kids especially love to eat it and its really super nutrious.

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