Even More About Getting More Beans into Your Diet

Affordability

A couple recent posts delved into affordability and how to make quality meat affordable.  One solution to the high price of meat, of course, lies in making vegetarian meals once or twice each week (or more.)  It’s no secret that beans are cheaper than meat, but they are also a good source of protein and substance, making them a good center-of-the-plate substitute.

Cooking Your Own Beans

Slow Cooker Beans

Hands-down, I recommend the slow cooker for cooking beans, like these pretty variegated beans from Monroe Organics. Be sure to save the juice for use like a broth (see suggestions in article.)

For even greater affordability, cook your own beans.  Then you can enjoy high-grade organic beans for just pennies per serving.  And it’s easy. Contact us for a reference sheet that you can keep handy in your cooking files.  Alternatively, check out a previous post on cooking beans, and one on an accelerated method.  I have found the slow cooker to be the best method for cooking dried beans; it eliminates many of the problems people associate with the operation.  And if time is an issue, here’s some good news.  Yesterday, I needed some beans quickly to take pictures for this series of blog posts, so I discovered an even faster, slow cooker method:

Super Accelerated Slow Cooker Beans–No Soaking Required

  • Step 1: Boil for 5 Minutes  (In a large saucepan, combine 1-2 cups dried beans  with about a quart of water.  Bring to a boil for cook for 5 minutes.)
  • Step 2:  Drain  (Drain beans into a colander–but save the juices for watering plants–then put drained beans into the slow cooker)
  • Step 3:  Boil More Water (Fill the large saucepan with another quart of water and bring to a boil)
  • Step 4:  Combine and Cook (Pour the boiling water over beans waiting in the slow cooker.  Cover and cook on HIGH heat until tender to your tastes–which can be a s little as 3 to 4 hours.  Keep an eye on them as they cook more quickly than expected.)
  • Step 5:  Add Salt (Wait until beans are cooked to the desired tenderness then stir in 1/4 to 1 tsp. good sea salt, to taste.)
  • Step 6:  Eat and Enjoy (Freshly cooked beans are good enough to serve as a side dish, on their own.)

Cooking Classes Using Beans

If you want to learn more about cooking with beans, check out our classes which very often include a bean dish or two.

Waste Not-Want Not:   Bean Juice

Speaking of affordability, there’s no need to throw out the liquid from cooking beans.  Maximize food dollars, flavor and nutrition:  Drain the juice into a jar.  Refrigerate and use for cooking rice, thinning soups, cooking harder vegetables, deglazing pans or anywhere else that you’d use a broth.  It keeps for several days, or freeze it in small portions for later use.

Note:  Higher quality beans will have better juice.  For instance, Eden Organic beans are cooked with kombu, a sea vegetable that adds nutrients and reduces or eliminates the need for salt.  Conversely, lower quality beans may be cooked with a lot of salt to mask a flavor deficit.  In all dishes where you add bean juice , but especially those with higher sodium juice, be sure to taste before adding more salt.

Convenience and Freezing

You certainly can’t beat beans’ convenience.  Just open a can and you’re ready to go!  “But what if I can’t eat the whole can?” you might be wondering.  Or what if you cook a batch of beans from scratch, which tends to make a lot!  No problem.  Beans store in the frig for several days and extras can also be frozen in single serving sizes.

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Affordable Organics?

Learning to Double Your Vegetable Dollars Is the Secret

“I’d like to buy organic vegetables, but they’re so expensive.”  Ever catch yourself dreaming of more affordable organics?  Try this on for size:   What if, every time you purchased an organic vegetable, you actually got not just one but two or three vegetables?  No doubt that would make the  economic equation a lot more attractive.

Red Wagon Beets, Golden and Red

Red Wagon Beets, Golden and Red  (Picture Courtesy of Red Wagon)

Here’s how to make that his kind of magic happen:  Waste Not.  For example, in last week’s Farmers’ Market Excursion class, we made beet relish, using a gorgeous bunch of organic red and golden beets from Red Wagon Farm.  The bunch cost $4.00, but

  • we made enough relish for two meals,
  • the next day, the beet greens were the centerpiece for another meal, and
  • the following day the beet stems went into a lentil soup.

In other words, that’s four meals’ worth of vegetables for $4.00, or $1.00 per meal for amazingly delicious, don’t-harm-the-environment, don’t-harm-me, super-nutritious vegetables.

Beets with luch, full beet greens

People in my classes always exclaim, “You really don’t waste anything!” In our food culture which routinely wastes tons and tons of food, I guess my actions do seem odd: Retrieving kale stems when class members mistake them for compost, saving the ends of grated ginger root for tea, stuffing onion ends and skins into a bag to make my own (very cheap) broths. But maybe it’s time for the new, less-wasteful food culture that Every Day Good Eating is bringing about.  (Picture Courtesy of Red Wagon)

Bear in mind, too, that this was no ordinary bunch of limp beets with scraggly tops.  They were firm and dense, the tops lush and huge and the stems plentiful.  Every part of the beet was rich with flavor–leaving the taste buds completely satisfied and providing plenty of vegetable nutrition.  Could anyone really argue that  $1.00 per meal is “too expensive” for this caliber of vegetable?

“You get what you pay for” is a universal law.  Pay little and you get little.  Happily, it works the other way, too, however.  Pay a fair price and you get a fair–often more than fair–product.

Now that you know the magic that makes organic affordable, begin learning how to use all parts of a vegetable.  Join us for our last class on beet relish at Isabelle Farm on Thursday, July 26.  Then check out the next blog for a quick way to use beet greens.  For the stems, just saute and toss them into your favorite lentil soup (which could be a canned variety, too.)

The Beauty of Relishes

Want a Good Way to Save Time, Money and Stress?  Relishes Make for Easy Meals and Great Taste

I’ve been wanting to experiment with relishes ever since reading A Thousand Acres, a novel profiling the lives of  several Iowa farm familyies.  While the novel itself was pretty unsettling (although masterfully so), the summer harvest always brings to mind its description of Iowa food preservation rituals.  It puts my paltry canning efforts completely to shame.  The novel’s women didn’t settle for putting up a few jars of plain old tomatoes and peaches.  They preserved almost everything from their gardens–much of it in the form of interesting sauces and relishes.

I remember thinking that seemed like a ridiculous lot of work!  But as the months and years passed, I realized those Iowa gals may well have something on us.  Sure they worked hard for a couple of months each summer, but think of the benefits their investments yielded:

  • Mealtime Speed  Need dinner in a hurry?  Fry up pork chops and top with a flavorful relish.  With the relish providing the pizzazz, side dishes can be super simple.  Get a totally satisfying meal together in practically no time.
  • Stress-Relief  No need to worry all day about what to make for dinner.  Just pull a relish from the shelf, mix ‘n match with different meats, sandwiches, wraps, salads, etc.
  • Affordability  We all know that seasonal produce is the best in terms of taste–but its also very reasonably priced.  So preserve those savings for year-round enjoyment.

It took a couple years, but this summer I dug up some of the relish recipes I’ve been saving and took the plunge, making a gingery beet relish.  I feel like I struck gold!  Beets are so plentiful and cheap right now.  Make up a batch and it stores for a couple months.  Pull it out and use with abandon on meats, sandwiches, salads, rice dishes–you name it.  Get not only color and flavor but a valuable nutritional boost.

I’m excited to share the many joys of relish with you–and to relish some as well.  Join us for one of our Farmers’ Market classes this week to, cook, learn, taste and chat relishes.

Best Practice Secrets of Good Every Day Cooks

What Good Everyday Cooks Know that Struggling Cooks Don’t

Picking Up Barbeque Sauce from Honeysuckle

Exploring the Louisville Farmers’ Market at our first Market Morning.  Here, Kristen Hall talks about  she is reformulating all her sauces to use real ingredients–like what you’d have in our own pantry.

For a recent magazine article, Martha Stewart was asked how often she orders take out.  Her response was something like a couple times over the last 15 years.

How many people are in the “0-5” range for takeout during the last 15 years?  Initially, Martha’s response made me wonder whether she is some kind of freak.  But then it struck me:  I haven’t ordered takeout more than a couple times in the last 15 years either!

Fact is, there are people “out there” who make healthy, good-tasting meals night after night like it’s no big deal.  What do they know that most people don’t?

Here’s one big secret:  They know the difference between healthy and unhealthy convenience foods, and they know how to use healthy convenience to make good meals manageable.  Case in point:  The Honeysuckle Gourmet’s Black Jack Barbecue Sauce we discovered at our first Market Morning in Louisville.

Barbecue Sauce

Kristen’s Black Jack Natural uses her homemade ketchup to avoid unhealthful ingredients.

How did we know it was healthy?  At our Market tour, we got to chat with Honeysuckle’s Kristen Hall.  She explained how she is painstakingly reformulating each of her sauces to use all “real” ingredients, i.e., the same stuff you’d find in your own pantry.  If you could replicate a sauce yourself, you’ve got a healthy time saver.  You’re just paying to have someone else mix all the ingredients.

What about the cost?  At $7.00 a jar, it’s tempting to write off the sauce as “too expensive.”  But as FORK owner and class participant Christine pointed out, our group of 8 used only a quarter of the jar!  That means I’ve got at least 4 to 6 more meals in that jar for my husband and I.  Which brings us to the third point:

How do I use the rest of the sauce to make great meals, manageably?  This is the key to making condiments cost effective, i.e., finding ways to use them rather than having them waste away on the refrigerator door.  In addition to using the sauce to top sautéed chicken breasts at our class, I’ve found two other easy ideas:

Fast Recipe 1–Slow Cooker Chicken Legs  In need of a fast meal that could be prepared in advance, I skinned a couple chicken thighs and legs and plopped them into the slow cooker with 1/2 cup of sauce.  Eight hours later, I had melt-in-your mouth pulled chicken and sauce that went perfectly over warmed up leftover rice and broccoli.  Fast food couldn’t be faster!

Fast Recipe 2–Barbeque Chicken Soup  A couple days later, the leftover chicken and sauce became the flavor base for a quick, light summer soup with leftover broccoli, potatoes, new carrots from the garden and onion and garlic, of course.  I used another 1/4 cup of sauce + a little hot sauce for flavor.  Again, faster than fast food–and I still have half a jar of sauce.

So that’s how good every day cooks make good meals manageable–and delicious.  Learn more:  Join one of the everyday meal making classes with The New Kitchen Cooking School.

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