MoonDragon's Health & Wellness
(Phaseolus vulgaris / Phaseolamin)
"For Informational Use Only"
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THE COMMON BEAN
Beans (Phaseolus vulgaris) are also known as Phaseolamin, common bean, green bean, snap bean, string bean, kidney bean, navy bean, wax bean, and pinto bean.
The Kidney Bean is an annual, twining plant; the leaves are alternate, each leaf being of 3 broad ovate to rhombic ovate, and all pointed leaflets, with white, yellow, or purplish flowers, green or yellow pods, and seeds or Beans. Even though the family of beans is diverse, they are all varieties of the Kidney Bean. The dry beans are picked when mature, the others at various stages of maturity. Beans are indigenous to the Americas and were unknown to the rest of the world until the time of Columbus. All varieties of beans were used as trade goods by native American tribes and each tribe had its own names and folklore for the different beans. Ancient Chinese herbalists used bean curd (tofu) in a soup to treat colds; the Chinese version of Chicken Soup. Beans are an excellent source of protein.
Beans are part of the legume family which also include lentils, peas, soy, and peanuts. While beans may be the butt of many flatulent jokes they have some incredible health benefits and should be included in one's diet if you are looking to lose weight and feel great.
BEAN NUTRITION OVERVIEW
Beans are a great source of protein and are a wonderful alternative to meat in your diet. This is because they are much lower in fat and contain a generous amount of dietary fiber unlike meat. For example, a 100 gram (about 1/2 cup) serving of black beans contains only 3.8-percent of its total calories from fat and has 9 grams of protein and 9 grams of fiber. The same serving size of cooked chicken breast contains 22.5-percent of its total calories from fat, has no fiber, and provides 33 grams of protein. A big reason for the epidemic of chronic diseases seen in westernized countries is due to the higher fat content of their respective diets. In countries where little to no animal proteins are consumed there is a very low incidence of the chronic diseases such as heart disease, obesity, cancer, and diabetes. That is because those cultures eat a plant-based diet and their total fat intake is less than 20-percent of their average calories and in many cases more like 10 to 15-percent. In America, where chronic illnesses run rampant, the typical fat intake is anywhere from 20 to 35-percent of total calories. So when you include more beans in your diet, instead of various meats (beef, chicken, turkey, fish), it is much easier to achieve a lower overall intake of fat and avoid the debilitating illnesses that most people develop in affluent cultures.
Beans are also an excellent source of vitamins and minerals. Compared to non-consumers of beans those who included beans in their diet had higher intakes of potassium, magnesium, iron, copper, and folate. It is also interesting to note that if you sprout certain beans, such as soybeans and mung beans, there is an increase in their vitamin C, niacin, and riboflavin content.
Along with being a good source of vitamins and minerals beans are also full of those much sought after antioxidants. What you will usually find is that the darker the bean the more antioxidants it contains. This is because beans contain antioxidants called anthocyanins. Anthocyanins are responsible for the dark red or black color found in the different types of beans. Beans also contain another group of antioxidants called polyphenols which include various flavonoids and isoflavones which help fight heart disease and cancer.
DRY BEANS - A DIETARY STAPLE
Throughout history, dry beans have been used as a staple of the diet, and the health benefits derived from them have been well recognized. Documentation of their use goes back far into the past, long before biblical times. Evidence of dry bean use in Southeast Asia, the Middle East, Africa, the Americas, India and China is available from archeological evidence.
Most Americans are not eating enough beans, although people in the southern and western regions of the United States consume more than those in the Midwest and Northeast, even though half of the beans grown in the country are from North Dakota and Michigan. Americans consume, on average, about 6.5 pounds of dry beans yearly which is equal to 56 grams per week or a little more than 1/4 of the 2005 Dietary Guidelines for Americans' recommendation of 3 cups of beans per week (dry weight ~200 grams).
Dry beans are nutrient-dense in that the amount of nutrients provided per calorie is particularly high. Increased intake will provide nutritional benefits to the diet, and may help to reduce disease risk and enhance longevity. In a recent multicultural study, the consumption of beans was shown to be the only dietary component related to longevity. In a study called the "Food Habits in Later Life Study," investigators found that for every 20-gram intake of legumes (including dry beans), the risk ratio of death was reduced by 6-percent in the older people (aged 70 and older) studied.
DRY BEANS ARE NUTRITIONALLY RICH
Although dry beans vary considerably in flavor, size, color, and shape, their nutritional composition is remarkably similar (See Nutrient Table). They are packed with protein, carbohydrates, vitamins and minerals, and are low in fat. One half cup of cooked dry beans contains approximately 115 calories and provides 8 grams of protein. In addition to macronutrients, vitamins and minerals, dry beans contain several types of phytochemicals. They are rich in lignans, which may play a role in preventing osteoporosis, heart disease, and certain cancers. The flavonoids in beans may help reduce heart disease and cancer risk. The plant stanol esters, or phytosterols, contained in dry beans may help reduce blood cholesterol levels.
DRY BEANS PROVIDE COMPLEX CARBOHYDRATES
Sixty to sixty-five percent of the calories in dry beans are from carbohydrates, predominantly in the form of starch, resistant starch, and small amounts of non-starch polysaccharides. Dry beans have a low glycemic index, with values varying from 27 to 42-percent relative to glucose and 40 to 59-percent relative to white bread. The reduced glycemic index of dry beans helps reduce the glycemic load of the diet when served in a mixed meal. The properties of the carbohydrates found in dry beans, along with their fiber content, make them ideal foods for the management of abnormalities associated with insulin resistance, diabetes and hyperlipidemia.
Beans contain some complex sugars of the raffinose family. These are the sugars that cause digestive issues with bean consumption. These sugars must be broken down by enzymes that are not available in the human digestive system and are therefore available for microbial action in the colon, resulting in gas production and flatulence. These sugars can be removed effectively from the beans by soaking the beans, and then cooking them, discarding the soaking and cooking liquids.
DRY BEANS PROVIDE BENEFICIAL DIETARY FIBER
Dry beans are rich in both soluble and insoluble fibers, so they provide the nutritional benefits of both fiber classes. The soluble fiber in beans dissolves in water, trapping bile which helps to lower blood levels of LDL cholesterol, especially if LDL cholesterol levels were high to begin with, without compromising the level of protective HDL cholesterol. Dry beans also provide substantial amounts of insoluble fiber, which help attract water to the stool and enhance transit time of waste through the colon. This may help to combat constipation, colon cancer, and other conditions that afflict the digestive tract.
DRY BEANS ARE A MAJOR SOURCE OF DIETARY PROTEIN
Dry beans are very good source of low fat protein. They contain between 21 to 25-percent protein by weight, which is much higher than other vegetable products. In many parts of the world, they provide a substantial proportion of the total protein intake for the population. The intake of dried beans as a protein source is extremely important worldwide as they provide a good source of protein at minimal cost relative to the production of animal protein sources.
DRY BEANS ARE LOW IN FAT
The fat content of dry beans is very low (less than 2-percent of total content), and they contain predominately unsaturated fatty acids. There is some variation based on variety and growth conditions, but most beans contain about 85-percent of their fat as unsaturated fatty acids. Because dry beans are plant foods, they are cholesterol-free.
DRY BEANS ARE PLENTIFUL IN VITAMINS & MINERALS
As for vitamins and minerals, beans are an excellent source of copper, phosphorus, manganese and magnesium - nutrients that many Americans do not get enough of. Most dry beans are a rich source of iron, which makes them ideal for vegans who do not get an animal source of iron. The nutritional content of most dry beans is very similar, with the exception of iron content. White beans have almost twice the iron of black beans, while kidney beans are somewhere in between. Dry beans are an excellent source of the water-soluble vitamins thiamin and folic acid and a good source of riboflavin and vitamin B-6.
DRY BEANS - SUMMARY
Nutrient dense dry beans are an important addition to the diet. They are low in fat, high in fiber and packed with protein. Dry beans provide a rich source of vitamins and minerals as well as plant phytochemicals. Including 3 cups of cooked dry beans in the diet on a weekly basis will meet the U.S. Dietary Guidelines for Americans. In addition, they will enhance health-promoting aspects of the diet and be important in reducing risk for chronic diseases such as obesity, cancer, diabetes and heart disease.
BEANS USES, HEALTH BENEFITS & SCIENTIFIC EVIDENCE
Bean pods are known to lower blood sugar levels and have been used in mild cases of diabetes. In this case, the pods are most potent before the Beans are ripe, and fresh pods are more effective than dried; however, the dried pods work well in conjunction with Bilberry, Yarrow, Dandelion, and Juniper in treating various conditions. When mixed as a tea, it can be used for dropsy, sciatica, chronic rheumatism, kidney and bladder problems, uric acid accumulations, and it helps replace the albumin in the urine during pregnancy. The seed is diuretic, hypoglycaemic and hypotensive. The seed is also been used for cancer in the blood. When bruised and boiled with Garlic they have cured intractable coughs. Externally, Beans are used to treat skin ulcers, and sores. Using the Beans topically over an extended period can be effective in treating serious cases of acne. Meal made from the Bean can be used for moist eczema, skin eruptions, and itching. A homeopatic remedy is made from the entire fresh herb. It is used in the treatment of rheumatism and arthritis, plus disorders of the urinary tract.
NUTRITION & HEALTH BENEFITS OF BEANS
Beans have been referred to by some as the "poor man's meat" which may lead people to believe that they are an inferior food and have little nutritional value. However, nothing could be further from the truth because beans are naturally low in fat, high in fiber, have no cholesterol, and contain an array of vitamins, minerals, and antioxidants that are essential to vibrant health. They are also an excellent source of complex carbohydrates and protein which, as you know, are important factors in keeping your body functioning at optimum levels on a daily basis. By including beans in your daily diet you can experience the following health benefits:
- Lower cholesterol levels.
- Improved blood glucose control and reduction in the incidence of diabetes.
- Lower blood pressure.
- Reduced risk of metabolic syndrome.
- Reduced risk of cancer (stomach, colorectal, kidney, breast).
- Lower risk of cardiovascular disease.
- Prevention of constipation.
- Increased satiety and delayed return of hunger.
Beans have also been found to do wonders for those wanting to lose weight and keep it off. In a study looking at 8,229 adults published in the Journal of the American College of Nutrition there was a 22-percent reduction in the risk of obesity and a 23-percent reduced risk of increased waist sizes in individuals who consumed beans as a regular part of the diet.
BEANS - NUTRITION FACTS
Below is information on the calorie, protein, carbohydrates and other minerals found in a single-cup (1 cup) serving of different bean varieties. This will guide you in choosing which type you should use in your meals. Beans listed below are cooked by boiling without salt, unless otherwise specified.
TYPES OF BEANS
Adzuki BeansDescription: Small, reddish brown.
Flavor: Nutty, sweet.
Cooking Time: 3/4 to 1 hour.
Culinary Uses: Often used in Asian cuisine; particularly popular in Japanese cooking for confections.
Black BeansDescription: Small to Medium ovals with deep black-skins; dark-cream-to-gray flesh. Soft texture.
Flavor: Earthy, mild, sweet flavor with a hint of mushrooms.
Cooking Time: 1 to 1.5 hours.,br> Culinary Uses: Most often used in thick soups or with rice; stews, sauces. Basic for many Southwestern (U.S.), Mexican, Caribbean and Latin American cooking in soups and side dishes. Because of their meaty texture and mushroom-like flavor, black beans are often paired with chillies and are often used in tacos, burritos and soups. . Black beans are only packaged dry but are not carried in all supermarkets. You might find them in stores that carry Spanish or Oriental foods. They are popular throughout Latin America.
Comments: Also called turtle bean, Mexican black and Spanish black bean. Also known as turtle beans or black turtle beans in reference to their jet black color and oval shape.
Blackeye Beans (Cowpeas)Description: Kidney shape; white skin with small black eye, very fine wrinkles. Creamy texture.
Flavor: Scented aroma, distinctive flavor.
Cooking Time: 1/2 to 1 hour.
Culinary Uses: Originally from Africa, still very common there; also called cowpeas or black-eyed peas; cook rapidly with no pre-soaking needed. Try in stir-fried blackeyes & beef or turkey and bean salad with apricot-ginger dressing.
Cranberry Beans (Roman Beans)Description: Small rounded beans, ivory color with red markings that disappear on cooking.
Flavor: Creamy texture; subtle, nut-like taste.
Cooking Time: 3/4 to 1 hour.
Culinary Uses: A favorite in northern Italian, Spanish and Portuguese cuisines. Try them in cranberry bean pizza.
Fava Beans (Broad Beans)Description: Large pale-green bean, 4 to 5 beans per pod. In their green pod, they resemble oversized sweet peas. Fava beans need to be peeled twice. The bean has a thick white-ish skin around it which also needs to be peeled off. One pound of unpeeled beans will give you approximately 1/3 cup of favas.
Flavor: Fava beans are often unappreciated because of their slightly bitter taste. They have a meaty, starchy texture and a bold, earthy taste.
Cooking Time: 1 to 2 hours.
Culinary Uses: They usually come in pods, which are removed before eating or cooking, and they are usually dried or mixed in dishes. They are best served steamed with olive oil, salt and lemon, or as an addition to pasta and soups. Soak overnight. Drain water. If your fava beans were not already shelled, you should be able to slip the outer skins off after soaking by squeezing the beans between your fingers. Once favas are shelled, fill pot with fresh, cold water for cooking. Place on stove and bring to a boil in a pot with a lid. Once boiling, reduce to a simmer, tilting the lids slightly to allow steam to escape, and leave to cook for one to two hours, until tender or desired consistency.
Light Red Kidney BeansDescription: Large, kidney-shaped bean.
Flavor: Robust, full-bodied flavor and soft texture.
Cooking Time: 1 to 2 hours.
Comments: Also called Mexican Bean.
Culinary Uses: Most often used in chili; popular in salads and with rice, Caribbean region, Portugal, Spain.
Dark Red Kidney BeansDescription: Large, kidney-shaped bean. deep reddish brown.
Flavor: Robust, full-bodied flavor and soft texture.
Cooking Time: 1.5 to 2 hours.
Comments: Also called Mexican Bean.
Culinary Uses: Most often used in chili, popular in salads, paired with rice.
Small Red BeansDescription: Dark red color; flavor and properties are similar to red kidney, only smaller. A bright red pea bean that adds sparkle to bean salads, and like all colored beans, can be substituted for any of the colored varieties.
Cooking Time: 1 to 1.5 hours.
Comments: Also called Mexican Red Bean; hold shape and firmness when cooked.
Culinary Uses: Most often used in soups, salads, chili and creole dishes.
Garbanzo Bean (Chickpea)Description: Beige to pale yellow.
Flavor: Nutlike taste, buttery texture.
Cooking Time: 1 to 1.5 hours.
Culinary Uses: Called chickpeas; especially popular in Middle Eastern, Indian dishes, such as hummus, falafels, curries. Try them in a grilled tuna and bean salad or make your own falafel.
Great Northern BeansDescription: Medium size, white color, flat, kidney-oval shape.
Flavor: Mild, delicate flavor with a powdery texture. Take on flavors of other foods with which they are cooked. They are commonly found dried. They have a delicate flavor which makes them a good choice for salads. You may find canned Great Northerns. Substitute canned canellini beans for canned Great Northerns. Canellini beans are also called white kidney beans.
Cooking Time: 3/4 to 1 hour.
Comments: Belongs to the White Bean or Haricot bean family.
Culinary Uses: Most often used in soups, stews. Popular in France in cassoulet (a white bean casserole); in U.S., traditionally prepared a Boston baked beans.
Green Bean, Raw
Green Beans (Snap Beans / String Beans)Description: Unripe fruit of Phaseolus vulgaris. Long, thin fillet type pod to wide romano type pod with common types in between, depending on variety. Crisp and tender. Medium, rich emerald green pod and bean. The pod comes to a slight point at either end. Although usually green they can be purple, red or streaked. Grown as pole beans or bush beans.
Flavor: Mild, delicate flavor. Great texture.
Cooking Time: 5 minutes, steamed.
Comments: Green beanns belong to the same family as shell beans, such as Pinto, Black, and Kidney beans. They differ in that they are usually picked while immature and while the inner beans are beginning to form in the pod. They are typically eaten fresh (versus dried) pod and all.
Culinary Uses: Green beans are of nearly universal distribution. They are marketed canned, frozen, and fresh. Green beans are often steamed, boiled, stir-fried, or baked in casseroles. After cooking, they may be added to cold bean salads.
Lima Beans (Butter Beans)General Description: Lima beans are light green to whitish in color, oblong in shape with a buttery and starchy texture. Their exquisite taste makes them a good compliment for a variety of dishes and herbs.
Baby Lima Beans
Description: Flat-shaped, creamy white.
Flavor: Rich, buttery.
Cooking Time: 1 hour.
Culinary Uses: Soups, stews and casseroles; or simply cooked with herbs and spices. Try them in this sweet onion apricot limas recipe.
Large Lima Beans
Description: Flat shape, light green to ivory color.
Flavor: Smooth, creamy, sweet.
Cooking Time: 1 to 1.5 hours.
Culinary: Used in American succotash; good substitute for potatoes or rice; excellent in soups, casseroles. Try them in tomato butter bean bok choy or white bean chili.
Navy BeansDescription: Small white ovals.
Flavor: Mild flavor with powdery texture.
Cooking Time: 1.5 to 2 hours.
Comments: Also known as pea beans and small white beans.
Culinary Uses: Most often used in pork and beans or baked beans; used in soups and stews; great pureed. Navy beans are also excellent for soups, chowders, and are most often called for in bean pot recipes.
Pink BeansDescription: Small, pale-pink; turn reddish brown when cooked.
Flavor: Rich, meaty with slightly powdery texture.
Cooking Time: 1 hour.
Culinary Uses: Related to kidney beans; often used in chili; a favorite in Old West (U.S.) recipes. Try them in pink beans with chicken breasts, oranges and walnuts or cajun bean, corn and shrimp bisque.
Pinto BeansDescription: Medium ovals; mottled beige and brown color.
Flavor: Earthy flavor and powdery texture. Distinguished for its succulent flavor and dappled, bicolor appearance.
Cooking Time: 1.5 to 2 hours.
Comments: Closely related to red kidney beans; when cooked, lose mottling and turn brown.
Culinary Uses: Most often used in refried beans; great for Tex-Mex and Mexican bean dishes. A favorite for chili, refried beans and in other Mexican-American dishes. If unavailable, substitute with pink beans. Pintos tend to be mushier when cooked, than pink or red beans.
Wax Bean, Snap, Yellow, Raw
Wax Beans (Yellow Beans / Yellow Wax Beans / Butter Beans)Description: Bright yellow coloration, pod and beans.
Flavor: Similar in taste to string or green beans. Slightly sweet, rich taste and crunchy texture with a lot of snap.
Cooking Time: 5 minutes, steamed. Can be eaten raw or cooked.
Comments: Closely related to green beans and can be used as a substitute in recipes.
Culinary Uses: Wax beans can be used as a substitute in any recipe where green beans or string beans are used. They make a delicious addition to salads, soups, and pasta dishes. Their pleasant color creates a lovely contrast to regular green beans, so consider using half wax and half green beans in a recipe to add visual appeal.
White Beans (Cannelini Beans)Description: Large white beans, about 1/2-inch long, with a firm texture and skin.
Flavor: Nutlike flavor. Mild in taste and hold shape well.
Cooking Time: 1 to 2 hours. Culinary Uses: Often found in Italian Cuisine. A staple of minestrones, fagioli's, and salads. Use in tuna and white bean salad.
You can also sprout your beans if you want them raw. You read earlier how sprouting beans can increase some of their vitamin and mineral content which is always a good thing.
GROW FRESH BEAN SPROUTS AT HOME
When you know how to sprout beans you know how to create a significant nutrient source cheaply, quickly and easily. Increase your vitamin and mineral intake, boost up your protein and charge your immune system. Here is how to grow bean sprouts and join the ranks of the home vegetable gardeners with a contribution of only 5 minutes a day.
Within a week, for a few dollars, you could be joining the ranks of those who grow their own food at home. You could be growing your own major protein source and only have to give up jar space on a kitchen bench to do it. Sprouts vary in tastes and textures. You can experiment with types and recipes whilst significantly improving your diet.
BUYING SPROUTING BEANS
Most health food shops sell sprout mixes which are ideal for beginners learning how to sprout beans. Usually these mixes are targeted towards salads or stir-fries. Mountain Rose Herbs has a fine selection of organic sprouting beans and seeds.
It may be cheaper to buy beans separately and in larger amounts from bulk bins in health food shops, co-op stores or from internet suppliers. Shopping online usually enables you to select from a greater variety of sprouting beans like those pictured below. Each has it's own unique texture, flavor and nutritional profile.
HOW TO SPROUT BEANS
1. Get a large, clean glass jar.
2. Place half a cup of beans in the jar (1 cup if you are sprouting sunflower seeds.)
3. Make a lid for your jar from a stocking, mesh or a tea towel, and secure it with an elastic band.
4. Cover the beans with water and soak. For soak times see the instructions for specific beans below.
5. Rinse and drain them well.
6. Leave your sprout jar on a bench top out of direct sunlight, upside down at an angle so that the water completely drains.
7. Following their initial soak, rinse and drain your sprouts regularly. The number of rinses necessary per day for different bean types is outlined below.
Try sprouting mung beans to start with because they are crunchy and fresh-tasting, and if you harvest them while their tails are short (1 to 2-cm) they are even sweet.
Sprouting Bags are another easy option for beginner sprouters. They are cheap and easy to use. Made from chemical-free, untreated hemp they are naturally resistant to mould and mildew so they can be re-used for years. Just place your sprouting beans in the bag, dip in water and hang.
There are several different types of sprouters that you can use for sprouting. The jar method is a cheap and easy place to start when you are experimenting. Once you want to increase the volume of sprouts you produce tray sprouters and automatic sprouters become more useful. See Sprouting Products.
Mung Sprouts: Soak for 8 to 12 hours and rinse 2 to 3 times a day. Harvest after 3 to 5 days at 1 to 5-cm length (shorter ones are sweeter.) Eat raw or cooked in salads, sandwiches, stir-fries, smoothies or as a snack.
Alfalfa Sprouts: Soak for 4 to 6 hours and rinse 2 to 3 times a day. Harvest after 5 to 6 days at about 4-cm length. Eat raw in salads and sandwiches or as garnish.
Sunflower Sprouts: Soak hulled seeds for 8 hours and rinse 2 to 3 times a day. Harvest after 1 to 3 days at about 1/2 to 2-cm length. Eat raw or cooked in salads, stir-fries or dips.
Adzuki Sprouts: Soak for 10 to 12 hours and rinse 3 to 4 times a day. Harvest after 3 to 6 days at about 2 to 4-cm length. Eat raw or cooked in salads, sandwiches, stir-fries or dips.
Fenugreek Sprouts: Soak for 8 to 10 hours and rinse 3 to 4 times a day. Harvest after 2 to 5 days at about 1 to 4-cm. Eat raw in salads, sandwiches or as garnish.
Sesame Sprouts: Soak for 5 to 6 hours and rinse 3 to 4 times a day. Harvest after 1 to 3 days at 1 to 2-mm. Eat raw in salads, stir-fries, dips, smoothies and dehydrated crackers.
TIPS FOR PREPARING & COOKING BEANS
There are a number of different ways to enjoy your favorite beans and it is a good idea to be familiar with the different ways to prepare them. If you are running short on time then you can always grab the canned beans but beware because many manufacturers load them up with a large amount of salt making the sodium content quite high. It is a good idea to buy the low or no salt canned beans to avoid excess sodium.
If you like the idea of getting the most bang for your buck then dry beans are your best bet. You can sprout them as mentioned above or cook them. If you cook them then you will need to first rinse them off and then make sure you soak them so that they are rehydrated for more even cooking. There are a couple of different ways to soak them.
1) Slow Soak: Put desired amount of beans in a stockpot with enough water to cover them and soak for 6 to 8 hours or overnight if you prefer. Make sure you cover and refrigerate them.
2) Hot Soak: Bring sufficient amount of water (enough to cover the desired quantity of beans) to a boil. Add beans and return to a boil. Remove from heat, cover, and set aside at room temperature for 2 to 3 hours.
3) Gas Free Soak: Bring sufficient amount of water (enough to cover desired quantity of beans) to a boil. Add beans and boil for 2 to 3 minutes. Remove from heat, cover, and set aside overnight. This is a great way to reduce flatulence that many people experience from beans because the indigestible sugars that cause gas dissolve into the soaking water as it soaks overnight. Note: Crock pot cooking does not get hot enough to remove gas-producing toxins. Use stove top method of bringing to a boil.
Once the soaking process is over then drain and rinse your beans. Put them in a stockpot and cover them with fresh water. Bring them to a boil and then lower heat to simmer. Add any herbs or spices that you prefer. Cook the beans for 45 to 90 minutes depending on what type of bean you have. Stir occasionally. When beans are soft and you can mash them with a fork they are ready to eat. You can also use a pressure cooker if you prefer faster cooking times. If you use a pressure cooker it typically only takes 5 to 15 minutes of cook time instead.
PINTO BEAN BURRITO RECIPE
4 Burrito-Sized Tortillas (8 to 10-inch)
1 cup Refried Beans, canned or make your own
1 Roma Tomato, diced
2 cups chopped Lettuce
1/4 cup chopped Cilantro
1 cup Guacamole or chopped Avocado
1/2 cup sliced Black Olives
1/2 cup shredded Cheese
1/2 cup Sour Cream
Salsa of your choice
Canned Hot Peppers (Optional)
Cooked Brown Rice (Optional)
1. Heat the beans.
2. Heat the tortillas in a frying pan or on a griddle.
2. Spread 1/4 cup refried beans on one half of each tortilla.
3. Top each tortilla with everything you want in your burrito.
4. Fold in the side of each tortilla, then fold over the opposite sides to make an envelope.
5. If you put too much in your tortilla, you will not able to close it, and will have to lighten the load, or eat it as a salad on a tortilla.
BEAN DOSAGE INFORMATION
Beans come in various forms and is an ingredient in many products. For best results, read and follow product label directions.
BEANS SAFETY & INTERACTION INFORMATION
There are no known safety issues or interactions associated with using Beans as a food source, or medicine.
QUALITY PRODUCTS & SUPPLEMENTS
BEAN POD (BEANPOD) HERBAL PRODUCTS
Bean Pod contains amino acids and enzymes. It gradually aids the pancreas to produce insulin. Beanpod Tea is an all natural, mild and pleasant tasting tea which is very beneficial for diabetics. This tea is a natural detox tea that detoxifies the pancreas and other related organs.
Kalyx: Beanpod Tea, Large Detox Tea, Beanpod Teas, 2.3 oz. (HF)
Beanpod Tea is an all natural, mild and pleasant tasting tea which may have many healthful benefits. It has been found to be sucessful in the lowering of blood sugar levels for thousands of people in Russia and Europe for many centuries.This tea is a natural detox tea that detoxifies the pancreas and other related organs. Beanpod Tea is comprised of a combination of the pods of kidney, white, navy, great northern and baby lima beans. Beanpod Tea contains the following amino acids: tyrosine, trytophan, arginine plus the B vitamin choline and the enzyme betaine.
Nutrition Basics: Beanpod Herbal Information
MOUNTAIN ROSE HERBS PRODUCTS
Alfalfa Sprouting Seeds, Organic Broccoli Sprouting Seeds, Organic Buckwheat Sprouting Seeds, Organic Chia Sprouting Seeds, Organic Crimsom Clovers Sprouting Seeds, Organic Mustard Seed, Brown, Organic Radish Sprouting Seeds, Organic Red Clover Sprouting Seeds, Organic Red Lentil Sprouting Seeds, Organic Wheatgrass Sprouting Seeds, Organic
Mountain Rose Herbs: Hemp Sprout Bag
People often assume sprouts are best grown in jars, but the lack of circulation and the “bogging” which occurs at the bottom can spoil most sprouts within 1 to 2 days. While there are many other types of sprouters available with different features, the sprout bag is a perfect substitution for the jar with several advantages. Just place the desired quantity of seed into the bag, dip in water, and let sprout! Made of 100% raw hemp, this sprouting bag is machine washable and will last for years. Comes with an instructional brochure, and a care guide. Measures 7-inches wide by 10.5-inches tall.
Mountain Rose Herbs: Sprouting Chart
This engaging and informative chart is one of the most thorough sprouting tools we have used. Just turn the wheel and select your sprouts of choice and you will be served up photos, growing guidelines, taste profiles, recipes and more.
Mountain Rose Herbs: Sprouting Kit
This complete sprouting canister kit is guaranteed to deliver great sprouts in 3 days with minimal maintenance. Each canister contains 3 chambers for sprouting different seeds of your choice, and one chamber for water collection making the act of sprouting your own seeds hassle free. Simply sprinkle some seeds onto the trays, add water and watch your sprouts grow! Each kit includes 1 large sprouting canister with caps and trays and an instruction booklet with recipes. 6-inches tall, 7.75-inches wide.
Mountain Rose Herbs: Sprouting Screen
An economical sprouting tool that anyone can use; all you need is a mason jar, some water and a handful of sprouting seeds. Each screen is attached to a retail card with complete instructions and is manufactured of 100% stainless steel here in the USA. Fits up to a wide mouth mason jar.
Mountain Rose Herbs: Sprouts: The Miracle Food, by Steve Meyerwitz, Softcover Book, 224 Pages (2010)
Say goodbye to pesticides and preservative - let your kitchen be your garden! In just one week, you can enjoy pounds of delicious young organic vegetables. As baby plants, sprouts are bursting with concentrated nutrition. As living plants, they provide the secret cell factors and phyto-chemicals that enrich our health and longevity. Watch as the exquisite beauty of the sprouts enchants your entire family - even children can’t resist picking them as they grow. At an average of 50 cents/lb, you will save money, too! Includes extensive nutrition charts, seed resources, and questions and answers.
AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES
Allspice Leaf Oil Angelica Oil Anise Oil Baobab Oil Basil Oil Bay Laurel Oil Bay Oil Benzoin Oil Bergamot Oil Black Pepper Oil Chamomile (German) Oil Cajuput Oil Calamus Oil Camphor (White) Oil Caraway Oil Cardamom Oil Carrot Seed Oil Catnip Oil Cedarwood Oil Chamomile Oil Cinnamon Oil Citronella Oil Clary-Sage Oil Clove Oil Coriander Oil Cypress Oil Dill Oil Eucalyptus Oil Fennel Oil Fir Needle Oil Frankincense Oil Geranium Oil German Chamomile Oil Ginger Oil Grapefruit Oil Helichrysum Oil Hyssop Oil Iris-Root Oil Jasmine Oil Juniper Oil Labdanum Oil Lavender Oil Lemon-Balm Oil Lemongrass Oil Lemon Oil Lime Oil Longleaf-Pine Oil Mandarin Oil Marjoram Oil Mimosa Oil Myrrh Oil Myrtle Oil Neroli Oil Niaouli Oil Nutmeg Oil Orange Oil Oregano Oil Palmarosa Oil Patchouli Oil Peppermint Oil Peru-Balsam Oil Petitgrain Oil Pine-Long Leaf Oil Pine-Needle Oil Pine-Swiss Oil Rosemary Oil Rose Oil Rosewood Oil Sage Oil Sandalwood Oil Savory Oil Spearmint Oil Spikenard Oil Swiss-Pine Oil Tangerine Oil Tea-Tree Oil Thyme Oil Vanilla Oil Verbena Oil Vetiver Oil Violet Oil White-Camphor Oil Yarrow Oil Ylang-Ylang Oil Aromatherapy
Healing Baths For Colds
Using Essential Oils
AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES
Almond, Sweet Oil Apricot Kernel Oil Argan Oil Arnica Oil Avocado Oil Baobab Oil Black Cumin Oil Black Currant Oil Black Seed Oil Borage Seed Oil Calendula Oil Camelina Oil Castor Oil Coconut Oil Comfrey Oil Evening Primrose Oil Flaxseed Oil Grapeseed Oil Hazelnut Oil Hemp Seed Oil Jojoba Oil Kukui Nut Oil Macadamia Nut Oil Meadowfoam Seed Oil Mullein Oil Neem Oil Olive Oil Palm Oil Plantain Oil Plum Kernel Oil Poke Root Oil Pomegranate Seed Oil Pumpkin Seed Oil Rosehip Seed Oil Safflower Oil Sea Buckthorn Oil Sesame Seed Oil Shea Nut Oil Soybean Oil St. Johns Wort Oil Sunflower Oil Tamanu Oil Vitamin E Oil Wheat Germ Oil
HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS
MoonDragon's Nutrition Basics Index MoonDragon's Nutrition Basics: Amino Acids Index MoonDragon's Nutrition Basics: Antioxidants Index MoonDragon's Nutrition Basics: Enzymes Information MoonDragon's Nutrition Basics: Herbs Index MoonDragon's Nutrition Basics: Homeopathics Index MoonDragon's Nutrition Basics: Hydrosols Index MoonDragon's Nutrition Basics: Minerals Index MoonDragon's Nutrition Basics: Mineral Introduction MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index MoonDragon's Nutrition Basics: Dietary Supplements Introduction MoonDragon's Nutrition Basics: Specialty Supplements MoonDragon's Nutrition Basics: Vitamins Index MoonDragon's Nutrition Basics: Vitamins Introduction
NUTRITION BASICS ARTICLES
MoonDragon's Nutrition Basics: 4 Basic Nutrients MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute? MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods MoonDragon's Nutrition Basics: Foods That Destroy MoonDragon's Nutrition Basics: Foods That Heal MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods MoonDragon's Nutrition Basics: Phytochemicals MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce MoonDragon's Nutrition Basics: Limit Your Use of Salt MoonDragon's Nutrition Basics: Use Proper Cooking Utensils MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water
RELATED MOONDRAGON HEALTH LINKS & INFORMATION
MoonDragon's Nutrition Information Index MoonDragon's Nutritional Therapy Index MoonDragon's Nutritional Analysis Index MoonDragon's Nutritional Diet Index MoonDragon's Nutritional Recipe Index MoonDragon's Nutrition Therapy: Preparing Produce for Juicing MoonDragon's Nutrition Information: Food Additives Index MoonDragon's Nutrition Information: Food Safety Links MoonDragon's Aromatherapy Index MoonDragon's Aromatherapy Articles MoonDragon's Aromatherapy For Back Pain MoonDragon's Aromatherapy For Labor & Birth MoonDragon's Aromatherapy Blending Chart MoonDragon's Aromatherapy Essential Oil Details MoonDragon's Aromatherapy Links MoonDragon's Aromatherapy For Miscarriage MoonDragon's Aromatherapy For Post Partum MoonDragon's Aromatherapy For Childbearing MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing MoonDragon's Aromatherapy Chart of Essential Oils #1 MoonDragon's Aromatherapy Chart of Essential Oils #2 MoonDragon's Aromatherapy Tips MoonDragon's Aromatherapy Uses MoonDragon's Alternative Health Index MoonDragon's Alternative Health Information Overview MoonDragon's Alternative Health Therapy Index MoonDragon's Alternative Health: Touch & Movement Therapies Index MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy MoonDragon's Alternative Health: Therapeutic Massage MoonDragon's Holistic Health Links Page 1 MoonDragon's Holistic Health Links Page 2 MoonDragon's Health & Wellness: Nutrition Basics Index MoonDragon's Health & Wellness: Therapy Index MoonDragon's Health & Wellness: Massage Therapy MoonDragon's Health & Wellness: Hydrotherapy MoonDragon's Health & Wellness: Pain Control Therapy MoonDragon's Health & Wellness: Relaxation Therapy MoonDragon's Health & Wellness: Steam Inhalation Therapy MoonDragon's Health & Wellness: Therapy - Herbal Oils Index
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MOONDRAGON'S REALM - WEBSITE DIRECTORY
A website map to help you find what you are looking for on MoonDragon.org's Website. Available pages have been listed under appropriate directory headings.