The government wants you to eat more beans. Lots more beans. And not just the feds. The state, too. Beans are the Colorado Department of Agriculture produce of the month.
The Food and Drug Administration has approved labelling on bean packages that allow claims that eating beans may help reduce the risk of heart disease and certain cancers. And the 2005 Dietary Guidelines report tells us to consume three cups of dry beans a week. That’s more than triple what people eat now.
In her monthly column, Pat Kendall, Colorado State University food science and human nutrition specialist says a cup of beans provides as much as 16 grams of protein, and are loaded with complex carbohydrates. “Unlike the carbohydrates found in many high-sugar foods, the carbohydrates in beans have a low glycemic index. This means they are released more slowly into the bloodstream to help provide sustained energy without the spikes in blood-sugar level,” Kendall writes.
“In addition, dry beans are full of soluble fiber, the kind found to lower LDL cholesterol (the “bad” cholesterol responsible for some kinds of heart disease) in the blood. Soluble fiber also is helpful in keeping blood sugar levels in check and may help protect against certain cancers. One cup of cooked beans provides 3 to 4 grams of dietary fiber, the amount you’d find in 10 slices of whole wheat bread, 5 cups of oatmeal, five oat bran muffins or 3 to 4 cups of cooked vegetables.
“Dry beans also provide potassium, zinc, magnesium, calcium, iron and B-complex vitamins. For example, one cup of cooked beans provides around 25 percent of the Recommended Dietary Allowance (RDA) of iron for women and 50 percent for men,” writes Kendall.
Colorado is nationally recognized for its production of dry beans. The state produces a wide range of varieties including pinto, light red kidney, yellow and Anasazi.
In 2003 Colorado ranked seventh nationally in dry bean production with nearly 117 million pounds valued at $20.4 million.
Each month, the Colorado Department of Agriculture features a different commodity to highlight the variety and quality of products grown in the state.
Visit www.coloradoagriculture.com for a complete list of recipes.
For more information and recipes for dry beans, go to www.americanbean.org.
Greek Style Braised Pork and Red Beans
From chef Michael Comstedt, Cook Street School of Fine Cooking. Serves 8.
Ingredients
2 tablespoons garlic, minced
8 tablespoons fresh chopped parsley
1 tablespoon ground fennel seed
1 teaspoon ground black peppercorns
2 teaspoon kosher salt
1/2 cup olive oil
3 tablespoons red wine vinegar
3 pounds pork shoulder, trimmed of elastin and cartilage only, cut into 1 1/2-inch cubes
2 tablespoons olive oil
3 cups diced onions
1 cup white wine
1 box pomi tomatoes
2 quarts chicken stock, heated
1 small head garlic, whole
Extra-virgin olive oil for sautéing and garnish
2 bay leaves
1 sprigs sage
4 cloves garlic, smashed
4 strips bacon, cut into 1/4-inch slices
4 cups boiled red kidney beans (see below)
Salt to taste
1 cup diced tomato
1/4 cup shredded basil
Salt and freshly ground white pepper
Directions
Make a slurry with garlic, parsley, fennel seed, black pepper, kosher salt, olive oil and red wine vinegar. Toss with the pork cubes and marinate overnight.
In a large 2 gallon pot, heat 2 tablespoons olive oil over medium heat and begin to sear the pork cubes, in batches if necessary, taking care not to overcrowd the pan until lightly browned. Add diced onions, sprinkle with a generous pinch of salt and continue to sauté until onions are transparent. Add white wine and pomi tomatoes and simmer 5 minutes. Add chicken stock to cover pork and bring to a simmer. Add small head of garlic and cover with lid. Simmer two hours or until pork is tender, retrieve garlic head and discard.
In a large sauté pan, add enough extra virgin olive oil to coat the bottom of the pan and heat over medium-low flame. Add bay leaves, sage, garlic and bacon and gently sauté to infuse herb flavor and cook bacon. When bacon fat is rendered, add boiled beans and season with salt. Simmer beans until they absorb most of the fat, about 20 minutes. Add bean mixture to braised pork and simmer for another two hours or until tender, skimming frequently.
Serve in warmed bowls garnished with diced tomato, basil, salt and freshly ground white pepper. Drizzle well with high-quality (prefereably Tuscan) olive oil.
Boiled Red Kidney Beans
Soak the desired amount of beans in cold water with 1 tabelspoon flour, overnight. This produces yeast which will assist in softening the beans.
Drain and rinse the beans in cold water. Place them in a large stockpot containing 3 quarts water for every pound of beans, 4-5 sage leaves and a tablespoon or so of olive oil.
Place over low heat and simmer very slowly for about 1 1/2 hours or until soft. They should be simmered slowly to retain their shape. When done, strain and pick out the sage leaves. Season beans with salt, pepper and olive oil, if desired.
The Fort’s Refried Cliff-Dweller (Anasazi) Beans
From chef Dave Woolley, The Fort Restaurant. The Fort gets its Anasazi Beans from Adobe Milling Company in Dove Creek, Colorado, www.anasazibeans.com.
Ingredients
6 cups cooked warm Anasazi beans
1 cup fresh salsa
1 cup warm milk
1/2 white onion, chopped
1/2 teaspoon ground toasted cumin
1 teaspoon New Mexican chile powder
1 tablespoon Mexican oregano
3 cup grated sharp cheddar
1 clove minced garlic
Half-teaspoon black pepper
A couple squirts of your favorite hot sauce (I use Chollula)
Kosher or sea salt to taste (about 1 tabelspoon)
Directions
Blend all ingredients (except cheddar) in a food processor or blender until smooth but slightly chunky. Place in large nonstick pot and cook, stirring every so often, adding cheese when it starts to get hot and almost bubbly. Salt to taste.
