Suzanne Caciola White - The Daily Bean: 175 Easy and Creative Bean Recipes for Breakfast, Lunch, Dinner....And, Yes, Dessert

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Table of Contents

DEDICATION

This is for Charles, my husband,
the inspiration and never-ending source of
enthusiasm for this project.

Preface

Several years ago, my husband was diagnosed with diabetes. His desire to explore both traditional and alternative treatment options led him to a naturopath doctor, who recommended that he discontinue his consumption of red meat and bring beans into his diet three times a day. Barely able to contain his enthusiasm, my husband requested that I shoot him.

Despite his initial qualms, my husband and I soon learned that the doctors orders were more than just doablethey were delicious! After countless hours in the kitchen experimenting with exciting combinations of beans, herbs, spices, fruits, and vegetables, I have developed a bean repertoire to impress even the most epicurean palate. These recipes Ive created, and those that have come to me through friends, family, and fellow chefs, I am now delighted to share with you in this rare and wonderful collection.

Have fun with these recipeswe certainly did. Happy cooking!

Introduction

Beans, beansbeautiful beans! Our knowledge of beans is immense. Weve consumed them for thousands of years, and they are a staple in almost every known cuisine. Whether revered by the masses and reserved for kings or used to save entire populations from starvation, beans have left their mark on our world.

We can even find references to the beans healing and nourishing properties in the Bible. Citations in the books of Samuel and Ezekiel indicate that the hearty bean was believed to heal the sick and injured.

Today, we are rediscovering what people of old knew so wellthat the bean has much more to offer than taste alone. Beans, and legumes in general, are a rich source of protein, calcium, phosphorus, fiber, and iron.

Their high protein content, combined with the fact that theyre so easily grown and stored, especially the dried varieties, make beans a staple throughout the world, particularly where animal protein might be scarce. In this era, when many Americans are trying to cut down on red meat, beans serve as a high-flavor, low-cost substitute.

The protein found in beans is nearly as high in quality as that in meat, eggs, or dairy products. You can easilyand deliciouslymake up for the missing amino acids by serving your beans with brown rice (or any grain), nuts, or cheese. By doing so, you are actually producing the perfect protein. Your muscle cells will never know that the amino acids came from plants instead of animals.

While protein is a plus for anyone, the fact that beans are fat free with approximately 100 calories per half-cup serving is an added bonus for dieters. Beans also digest slowly and cause a low, sustained increase in blood sugar, thereby acting as a natural appetite suppressant and enhancing most weight-loss programs safely and nutritiously.

The beans extremely high fiber content is perfect for people needing to lower their cholesterol levels. In a recent study, a group of men added beans to their diet, and their cholesterol levels dropped sixty points in just three weeks. And a half a cup a day will do it. Also, despite the high carbohydrate content, the soluble fiber found in beans leads to a low glycemic index. The glycemic index is a measure of a foods effect on blood sugar levels, and it depends on how rapidly its carbohydrates are absorbed. Bread, potatoes, cereals, and rice have a high glycemic index similar to table sugar, but beans have a low glycemic indexmaking them a great food for diabetics.

The fiber content of beans also makes them a great weapon against various gastrointestinal woes. If used as an integral part of your diet, beans can help prevent and cure constipation. Regular consumption of this wonder-food can also stop hemorrhoids and other bowel-related problems from developing or help cure them if they already exist.

In addition to providing a wide variety of B-complex vitamins, especially folic acid and B6 (which are lacking in the average American diet), beans are also a good source of magnesium, zinc, and copperminerals essential to a healthy immune system. Magnesium is helpful in hypertension, heart disorders, insomnia, fatigue, anxiety, and menopause, and copper is also beneficial to arthritis, various heart disorders, and anemia.

As if the bean wasnt already a near-perfect food, many researchers are now saying that beans can help prevent cancer. Beans contain high amounts of slightly mysterious, estrogen-blocking substances called phytoestrogens, which are reported to protect against colon cancer. They also contain protease inhibitors, which have been found to reverse the initial cancer-causing damage to cells in studies conducted on tissue cultures. Some researchers also believe that protease inhibitors may prove useful in combating viruses as well as many forms of cancer.

On top of what beans in general have to offer, specific kinds of beans often have unique beneficial properties of their own. Winged beans, for example, contain erucic acid, which is extracted to formulate an antitumor medication. And soybeans produce the same omega-3 oils (linoleic acid) found in fish, which shore the cardiovascular system against disease.

If you can think of a reason not to welcome beans into your life, Id like to hear it. I invite you to use this handbook to incorporate this wonderful ingredient into your life. Youll find so much more here than Boston Baked Beans and Moms succotash, and youll learn how to create the extraordinary from the ordinary while enjoying greater health.

The recipes in this book range from basic, traditional fare to gourmet dishes that will delight even the epicurean palate. Imaginative combinations of herbs, spices, fruits, and vegetables will help you incorporate this wonder food into your diet with gusto. Once you savor these dishes, youll become a true believer as you witness the improvements in your health. Or you may just enjoy good, wholesome food.

Beans Done Right

This list of simple dos and donts will guide your venture into this new realm of cooking (and help you adjust your system to the infamous side effects of consuming legumes):

Introduce beans often, but in small amounts at the
beginning. This will help establish a beneficial bacteria
that will deal with the complex sugars (oligosaccharides)
that produce gas in the bowels. In time, you will be able
to eat larger amounts with no discomfort.

Start with lentils, black-eyed peas, white
beans, chickpeas, and lima beans. They may
not produce as much gas.

Do not cook beans in the soaking water; the
complex sugars would be re-absorbed. Instead, rinse
the beans and add fresh water. You may lose some of
the water-soluble nutrients, but more than adequate

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