Tuesday, September 13, 2011

Order Date Reminders

For October orders turn in by September 23Rd.

Items that can be canned for October are: Apple slices, Carrots, macaroni, milk nonfat dry, and oats, regular.
Hope you will all take this opportunity to work on your food storage. We are very blessed to have a cannery so close to us that we can use every 3rd Saturday of the month.
Be prepared with a smile, Bobbi Jo


Some people don't eat beans due to the texture of them, or the taste or even the effects of eating them. Below is a great way to get beans into your families diet and take care of the first 2 reasons. Now for the last reason there is not gentle way to get around the effects that beans can have on a person. They can cause gas! If you are cooking beans at home the way to avoid this problem is

1)How the beans are cooked:
In my humble experience beans should always be cleaned, rinsed, then soaked, whether or not they are pressure-cooked. The general principal is, long slow soaking, and long slow cooking is best for beans.
Soaking loosens the skins, and releases the gas-causing oligosaccharides and converts the complex sugars into digestible form. How long to soak depends
on the bean, but they should double in size, and be smooth. Chickpeas should be soaked
overnight, up to 24 hours. It speeds things up to start with boiling hot water, and change the
water several times.
You can also speed up soaking time by bringing the beans & water to a boil, skimming the
foam, and then taking them off the heat to carry on soaking. Do the same with a pressure
cooker, bringing the beans up to pressure, and then turning off the heat.
Add nothing but water to the beans during soaking.
When cooking, discard the soaking water, and use fresh. Your plants or garden will
appreciate the soaking water. Cover 1 –2 inches with cold fresh water, bring to a boil, skim
the foam, and boil ten minutes uncovered. Again, this loosens the skins, and releases
gaseous chemicals.
If gas continues to be a problem, even after following these directions, bringthem to a boil, draining the water, and starting
again three times.
Don't add salt or baking soda to beans when cooking, because the sodium prevents them
from softening. But you can add a few fennel or cumin seeds, a slice of ginger, a bay leaf, or
a 3” strip of dried kombu seaweed. Or add all of the above if you wish. These help to soften
the fiber, convert the sugars, and add nutrients to make beans more digestible. Cover and
simmer until very tender.
Beans should always be cooked until soft.
If you're going to cook and soak beans, it's worth making extra to freeze for future recipes.
Likewise, with most bean dishes that you make, you can freeze extra for another day. This
isn't as nutritionally optimal or as tasty as eating everything freshly made, but it's a far better
option than processed or fast food.
A note about canned beans. Always drain and rinse them before eating. These are more
likely to cause gas than those you cook yourself, because they're not cooked the same way,
and they're not fresh cooked. They’re well-preserved leftovers. However, sometimes it’s
necessary to take a social risk for the sake of convenience.

2) The more you eat beans your body will adjust and you won't have the gas problems.

This recipe is from is borrowed with permission from Crystals web site Every Day... Food Storage
This recipe is not only low-fat, tasty and easy but you get a chance to use your food storage. Rotation is very important to keep your food storage fresh.

Low-Fat Ultimate Death by Chocolate Cookie

Recipe type: Desserts
Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
Serves: 9
This recipe is awesome, easy, looks gourmet and NO ONE will guess you used beans instead of butter in it! If you love it, make sure you check out my NEWEveryday Beans e-Cookbook with over 90 recipes that will incorporate beans into your breakfasts, sides & salads, dinners and DESSERTS!
  • 1 Devils Food Chocolate Cake mix (must be Devil’s food)
  • 1/2 C. bean puree (you can use either black or white beans)
  • 2 eggs (2 T. dry powdered eggs + 1/4 water)
  • 1 t. vanilla
  • 1 tub Fat-Free Cool Whip
  • 1/2 pkg. dark chocolate chocolate chips, melted
  • chocolate covered strawberries, optional
  1. Preheat oven to 350 degrees. Combine half of the Devils Food Cake Mix with the bean puree, eggs and vanilla in electric mixer for 2 minutes or until thoroughly combined. Add in second half of cake mix and mix until combined. Drop rounded balls of cookie dough on GREASED cookie sheet. Cook 10-12 minutes or until done. Take out of oven and with a glass with a flat bottom, flatten cookies and allow to cool.
  2. Mix together Cool Whip and melted chocolate to form mousse. Place mousse in between two cookies. Place a little mousse on top of cookie sandwich and place chocolate covered strawberry on top.

Make bean puree by dumping a can of beans in your blender and blending until it is the consistency of a thick smoothie.

An article I found helpful and interesting is posted below.

The Benefits Of Beans: 9 Reasons Why YOU Should Eat Beans

The benefits of beans are so numerous that we can't say enough in praise of a beans diet. Healthy beans are so outstanding that only green vegetables come close as a valuable food source. Beans are so loaded with nutrition and taste that we've listed nine reasons below to devour huge quanitities of beans – beginning today.

Beans & Protein

Thanks to a relentless campaign from food industries, we have a highly exaggerated idea of the amount of protein that is needed by our bodies. In fact, we only need a small percentage of the amount we usually get. If you staunchly refuse to believe this statement, consider mother's milk, which contains only 1.6 grams of protein per 1/2 cup, less than one half the protein of cow's milk. The greatest growth time of our lives is when we are babies, so if we needed huge amounts of protein wouldn't mother's milk, the "perfect food", provide it?

In fact, there are serious dangers to high protein diets. Two examples are: osteoporosis and kidney disease. The bone thinning disease of osteoporosis is an epidemic in the United States and high amount of protein have unquestionably played a huge part in this explosion. High protein diets cause calcium to be lost in the urine. This calcium does not come from the meat – it comes from our bones. Animal products create uric acid which makes our blood acidic. Calcium is the mineral that is most needed by the body to fight acidity – and in its valiant attempt to protect itself, the body pulls this needed calcium from the bones, the most abundant source we have.

Further, if we eat more protein than the human body can use, it is broken down and excreted which overworks the kidneys by increasing the amount and flow of urine. The "nephrons", which are the kidneys filter units, gradually die off in the process.

So, yes, we need protein – but not a huge amount of it and the best advice is to stick to plants. A variety of plant foods provides all the protein we need and, contrary to a popular myth, we don't need to 'combine' those proteins in any special way to get all eight amino acids that the body doesn't produce. That notion began with an influential book, Diet For A Small Planet. The author, Frances Moore Lappe, later recanted, admitting she was in error. If only all errors were so readily admitted!

Fiber And Beans:

There are two kinds of fiber. The first is "insoluble" fiber, alias 'roughage', which can't be used by the human body. Instead it moves on through, carrying out waste products and toxins. The more insoluble fiber we have, the less likely we are to retain foods inside our bodies which keeps them from putrefying. Yes, that's a gross thought but that doesn't make it any less true.

"Soluble" fiber becomes gooey and helps to process fats, lowers cholesterol and slows the release of carbohydrates into the bloodstream. Many have reported a lower cholesterol score just from consuming more fiber.

Quite simply, fiber is what makes you feel full! Obviously, if we feel full we will eat less and be more satisfied, our appetite will be more easily controlled and we will either lose weight or maintain a healthy weight.

Fiber, Beans And Weight Loss

The most popular theory of dieting and weight loss for decades has revolved around calories. Experts have loudly proclaimed that there is an immutable formula for calories in, calories out but, in fact, all calories are not the same because some calories require much more digestion than others. The harder your body has to work to digest those calories, the less of them will be absorbed. The difference between a spoonful of sugar and a spoonful of beans is startling. In fact, if you'd like to reduce your calorie "price" by 10%, add an extra 14 grams of fiber. This means that if you eat 2,000 calories per day, and add 28 grams of fiber to your meals, those calories will only "count" as 1600. Cool!

It's easy to get 30, 40, 50 or more grams of fiber a day. There are four foods that supply lots of healthy fiber …

* Beans
* Vegetables
* Fruits
* Whole grains

… and in that order, with beans being the best source of fiber. Set a target of at least 40 grams per day. Beans have approximately 15 grams of fiber per cup.

Fiber, Beans & Blood Sugar

Scientists rate how quickly foods release their natural sugars into the bloodstream using a number called the glycemic index or GI. Foods on the low end of the glycemic scale release their natural sugars slowly over a period of time. Probably most resident in the western world have experienced the famous 'sugar high' and researchers are positive that sugar – literally – acts like a drug on the human system. In fact, some scientists have compared sugar to heroin!

Low glycemic foods, on the other hand, release their sugars more slowly and steadily, acting a constant source of energy. These foods don't send your blood sugar skyrocketing only to crash soon after, causing your appetite to return and often making snacks irresistible.

And, if you're overweight, your body tissues are most likely more sensitive to insulin, the hormone that controls your blood sugar.

What makes a food low or high on the glycemic scale? It's about the carbohydrate molecules of the substance. With low-GI food, the molecules are stacked and dense and have been compared to a stack of logs waiting to be burned in the winter fireplace. When the agents of digestion in your body – your enzymes – go to work on these logs, it takes a long time to burn them and that's why your blood sugar isn't much affected.

High GI carbs are more like branches or twigs, with their molecules spread apart and surrounded by space. Your enzymes quickly break them apart, releasing all their sugar into the blood at more or less the same time.

Guess who's the undisputed champion of the low GI food groups? That's right: legumes – beans, peas, lentils – with green veggies being a close second, calorie for calorie.

A Beans Diet And Leptin

A few years ago, it was discovered that a hormone named "leptin" [its name comes from the Greek word 'leptos' which means 'thin'] controlled the human appetite. There was an incredible excitement over this discovery and the dieting world hailed The Answer for all overweight folks. Unfortunately, leptin from outside sources has thus far been a huge flop.

Leptin is made by our body's fat cells. When the cells realize there is enough nourishment available, [meaning you're not starving yourself by dieting!] they release leptin into the bloodstream which has two important effects:

* Your appetite declines …
* Your metabolism is boosted and thus calories are consumed more quickly …

Plant based, low-fat foods help to keep leptin levels high – while fatty foods, like animal products, suppress your leptin supply. And guess what? Beans are only 2-3% fat which means they raise your leptin levels and reduce appetite, while causing your metabolism to work harder and faster.

= = = = = = = = = = = = = =

Amount: 4 ounces
Calories: 306
Fat grams: 20
Protein grams: 23
Fiber in grams: 0

Amount: 8 ounces [twice as much as the beef above]
Calories: 227 [discount by 10% due to high fiber content]
Fat grams: .09
Protein grams: 17.9
Fiber in grams: 15

Nutrients & Beans

Beans are loaded with nutrients that our bodies crave:

B Vitamins: are necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system.

Calcium: for strong bones and teeth and to help keep the body more alkaline, rather than acidic.

Potassium: helps reduce the risk of high blood pressure and stroke.

Folate: a B vitamin that our bodies don't produce yet dry beans are our single best source of this important vitamin which helps protect against heart disease and cancer.

These Healthy Beans Are Inexpensive

Beans are cheap! In fact, there is nothing, absolutely nothing, in the grocery store that is a bigger bargain than beans, peas and lentils. Yesterday I bought an entire pound of black eyed peas for $1.29. Granted, I normally pay more than that because I almost always buy organic beans. But even those babies are only about double the price of the ones grown with chemicals. Considering their nutritional punch, there simply is nothing in the store that is a better buy than beans. Check out the dried beans and lentils in your store and see for yourself. And if you can buy them in bulk, the way I do, they're even cheaper.

A Huge Variety Of Beans

There are all kinds of beans available for most any palate … unless you're one of those unfortunates that really detest beans. Sorry about that.

For instance, my least favorite bean is the kidney bean. I don't dislike it, I just prefer other kinds and fortunately there are a myriad of choices. These are just a few that are quite popular in the US:

* kidney beans
* soy beans
* garbanzo beans
* adzuki beans
* lima beans
* red lentils
* green lentils
* brown lentils
* black beans
* black eyed peas
* broad beans
* red beans
* butter beans
* fava beans
* great northern beans
* haricot beans
* mung beans
* navy beans
* pinto beans
* yellow split peas
* green split peas
* white beans

Versatile, Healthy Nutrition

It's impossible to even guess how many bean recipes exist on this planet. One thing is for sure – the number is in the hundreds of thousands and most likely the millions.

So after reading all of this great information and the yummy recipe what is your excuse for not eating beans?

Be prepared with a smile, Bobbi Jo