If you are one of those who doesn't eat breakfast... listen up! (And even if you're not.. you can too.) I'm going to talk a little bit about why breakfast is so important in a healthy lifestyle and balanced diet.
How do our bodies produce energy?
From the food we eat of course! We convert food energy into ATP energy (Adenosine Triphosphate to be exact) and our cells use this energy to perform the tasks to keep us going. A simplified version of the main way we do this is through several cycles. The carbs we eat are converted into simple sugars. Glucose is then transformed through a series of chemical reactions and processes, until we end up with molecules of ATP.
How does this relate to breakfast?
Well when our body makes ATP, we either use it or store it as a chemical called glycogen in either our liver or our muscles. (eventually these glycogen stores would convert to fat if we don't use them... but normally we do use them as long as we're not consuming too many calories) It is optimal to use the glycogen stores from our muscle if we needed to use any because it is right there ready to use and more efficient. The process to reconvert the glycogen in our liver back to ATP is hard on the liver and requires extra energy and extra water.
Think about the last time you ate by the time you wake up. If you don't eat anything after dinner before you go to bed (most people), this could be as much as 12 or more hours without consuming any food by the time you wake up. The glycogen stores in your body's muscles will be depleated most likely, and your body's cells still need energy. This leaves your cells no choice but to ask the liver for it's glycogen stores. Let's say you continue about your day with these depleated glycogen stores and pulling it out from the liver. You eventually eat, but since there are no stores, you use that energy more rapidly and less is stored.
If you are exercising or doing tasks throughout the day, you don't have those glycogen stores ready to use when you are not eating since you used them in the morning instead, so you have a better chance of becoming sore, groggy, irritable and can also become dehydrated quicker.
By eating breakfast in the morning, you prevent starving your muscles of glycogen and give your body the fuel it needs to maintain itself throughout the day. It gives you a jump start to think more clearly, and tends to motivate better eating habits throughout the day as well.
Some ideas if...:
You don't "have time" for breakfast?
Grab something quick before you leave the house and eat it in the car. Wake up 5 minutes earlier and drink some orange juice or milk with some toast. Make up a little bag of cereal or chex mix and eat that on your way out the door. There are many solutions if you think ahead.
You don't like breakfast foods?
Eat something else then. Doesn't matter what it is, your body still will appreciate the fuel.
You don't feel like eating in the morning?
This is because you have trained your body to not eat in the morning. You can change that by slowly changing your habits. Eat a little bit in the morning at first, and then gradually increase it to where you can eat more.
You are "on a diet" and don't want the "extra calories"?
People who eat breakfast actually then to have healthier weights on average than those who don't. Why? You tend to eat smaller meals later on throughout the day, you tend to have better mental capacity throughout the day and therefore are better able to make good food choices rather than a rapid decision based of of hunger. It also helps boost your metabolism in the long run helping you maintain a healthy weight or lose weight if that is your goal.
Hopefully if you don't eat breakfast, you see that it is important to start changing that habit around or finding a way to improve or eat a little bit more earlier in your day so you can feel the best you can. And if you already do, keep it up! :-)
A breakfast tip of mine:
Instead of buying packages of frozen waffles or pancakes, buy a box of your favorite just add water pancake mix. Mix that up, make as many pancakes as you think you might want handy, or make it all at once if you have a large enough freezer. Allow them to cool, and then place in a zip bag in the freezer. (Be sure to write the date on the bag in case you can't remember later). You can heat them up in the microwave or in the toaster and they make great quick breakfasts for pancake lovers without the fuss of mixing up pancakes right then and it's cheaper than the frozen boxes. You can add peanutbutter or fruit for a little more holding value to the meal if you'd like too.
Friday, March 26, 2010
Sunday, March 21, 2010
Nutrition Misinformation
So many things are touted and so many claims are made in regards to health and nutrition these days and it can be hard to figure out what sound nutrition advice really consists of. Just like every other subject out there, nutrition "claims" are thrown around and often turn up to be misleading. In doing a homework assignment for my Nutrition Related to Sports and Fitness class I came across an excellent article that dealt with this very subject. I thought I'd pass along an exceprt from it describing 10 "red flags" that the information or health claims you are getting are not coming from a reliable source. (the rest of the article focuses on mainly how dieticians and health experts can show people the truth about nutrition when they've been mislead to believe other things, so it's probably not that interesting to you all, but to give credit the link is at the bottom of the page)
Ten flags that you might not be getting the whole truth:
1. Recommendations promise a quick fix.
2. They claim dire warnings of danger from a single product or regimen.
3. Claims sound too good to be true.
4. Simplistic conclusions drawn from a "complex scientific study". (be sure to look at the studies they are claiming to be complex and scientific...)
5. Recommendations based on one single study.
6. Dramatic statements that are refuted by reputable scientific organizations or go against common nutritional knowledge.
7. Lists of “good” and “bad” foods, or "good" and "bad" categorization of food groups.
8. Recommendations made to help sell a product.
9. Recommendations based on studies published without being reviewed by experts or scientists (it's your job to check and see who is claiming what, and what their motives may be).
10. Recommendations from studies that ignore individual or group differences. (stating individual results may vary...)
So a word of caution to those of you looking for nutritional information anywhere you can. It's good to be informed, but be careful where you look and don't believe everything you read or every claim you come across. Put your brain to work and think if it makes sense. If several of those red flags are raised, it's a good indicator to look elsewhere to find your information. It is easy for people to look for those "easy" and "quick fix" solutions to their nutritional woes, but usually there is no other reasonable answer than "just do it". We all know essentially what our bodies need to thrive, and use that knowledge to empower your decision making when reading those articles or hearing about fads in nutrition and you can make good judgments about them.
Yeah, you will lose weight if all you eat is cabbage soup, or cut out a certain nutrient all together (fats, carbs, protein) but that is because you are depriving your body nutritionally and essentially starving yourself of essential vitamins, minerals, and calories it needs to function and maintain health. If you can't continue a diet, weight loss or weight management regime for life, chances are, even if it helps you lose weight at the time, that it is probably not going to carry on forever and will back fire in the long run. That is how yo-yo dieting and yo-yo weights happen. Be careful where you look and always use common sense.
link to article "Food and Nutrition Misinformation" (for full text, simply click on the .pdf link on the page) http://www.eatright.org/About/Content.aspx?id=8383
Ten flags that you might not be getting the whole truth:
1. Recommendations promise a quick fix.
2. They claim dire warnings of danger from a single product or regimen.
3. Claims sound too good to be true.
4. Simplistic conclusions drawn from a "complex scientific study". (be sure to look at the studies they are claiming to be complex and scientific...)
5. Recommendations based on one single study.
6. Dramatic statements that are refuted by reputable scientific organizations or go against common nutritional knowledge.
7. Lists of “good” and “bad” foods, or "good" and "bad" categorization of food groups.
8. Recommendations made to help sell a product.
9. Recommendations based on studies published without being reviewed by experts or scientists (it's your job to check and see who is claiming what, and what their motives may be).
10. Recommendations from studies that ignore individual or group differences. (stating individual results may vary...)
So a word of caution to those of you looking for nutritional information anywhere you can. It's good to be informed, but be careful where you look and don't believe everything you read or every claim you come across. Put your brain to work and think if it makes sense. If several of those red flags are raised, it's a good indicator to look elsewhere to find your information. It is easy for people to look for those "easy" and "quick fix" solutions to their nutritional woes, but usually there is no other reasonable answer than "just do it". We all know essentially what our bodies need to thrive, and use that knowledge to empower your decision making when reading those articles or hearing about fads in nutrition and you can make good judgments about them.
Yeah, you will lose weight if all you eat is cabbage soup, or cut out a certain nutrient all together (fats, carbs, protein) but that is because you are depriving your body nutritionally and essentially starving yourself of essential vitamins, minerals, and calories it needs to function and maintain health. If you can't continue a diet, weight loss or weight management regime for life, chances are, even if it helps you lose weight at the time, that it is probably not going to carry on forever and will back fire in the long run. That is how yo-yo dieting and yo-yo weights happen. Be careful where you look and always use common sense.
link to article "Food and Nutrition Misinformation" (for full text, simply click on the .pdf link on the page) http://www.eatright.org/About/Content.aspx?id=8383
Friday, March 12, 2010
Microwaves?
We actually had a week using microwave cooking in my Culinary Arts class! Weird huh. But, I learned a lot. Did you know you can make a cake in the microwave? It's pretty good too. haha.
The myths about microwaves harming you or causing cancer... is just that. A myth. The benefits to cooking in the microwave include - lower energy costs, and saving time! It also is a good method for moist heat.
Fettuccine Alfredo... microwave style!
16 oz fettuccine noodles
2 C parmesan Cheese
3/4 C butter, cut into quaters
1 C cream
Boil the noodles according to package directions on the stovetop. Drain.
In a large glass bowl, combine remaining ingredients. Cook for 3-4 minutes in the microwave stirring twice during cooking. Stir in drained noodles and toss well. Season with pepper to your liking.
(I'm going to add one of the cake recipes later... but I've got to get going to my first class :-)
The myths about microwaves harming you or causing cancer... is just that. A myth. The benefits to cooking in the microwave include - lower energy costs, and saving time! It also is a good method for moist heat.
Fettuccine Alfredo... microwave style!
16 oz fettuccine noodles
2 C parmesan Cheese
3/4 C butter, cut into quaters
1 C cream
Boil the noodles according to package directions on the stovetop. Drain.
In a large glass bowl, combine remaining ingredients. Cook for 3-4 minutes in the microwave stirring twice during cooking. Stir in drained noodles and toss well. Season with pepper to your liking.
(I'm going to add one of the cake recipes later... but I've got to get going to my first class :-)
Thursday, March 4, 2010
Legume Recipes (continued)
Side or main dish recipes with legumes
Bean Souffle
(very good, and I don't even like lima beans.)
2 C low fat cheddar cheese, grated
2 T butter
2 T parmesan cheese
1/2 tsp salt
1/4 tsp cayenne pepper
2 C cooked baby lima beans, drained
6 eggs, separated
2/3 C milk
Preheat oven to 350 F. Wrap a 2 inch high strip of double aluminum foil above and around the top edge of a 5 C souffle dish (such as a circular casserole dish) Secure it with tape or a string. Grease the dish and foil with butter and sprinkle parmesan or bread crumbs. Set aside. In a food processor puree beans and milk until smooth. In a saucepan, combine pureed beans, cheese, salt and cayenne. Cook and stir over medium heat until cheese is melted. Remove from heat. Beat in egg yolks one at a time. in large bowl with an electric mixer, beat egg whites just until glossy and stiff peaks form (check rouxbe's cooking lesson on eggs if you want help visually with what it's supposed to look like). Mix 1/4 of the beaten egg whites into the bean and cheese mixture. Then add to the remaining whites and fold in gently. Pour into souffle baking dish. Bake about 35-45 minutes until the top is golden brown and a knife comes out clean. Serve at once. About 6 servings.
Tex Mex Impossible Pie
1 onion, chopped
1 T olive oil
1 C frozen corn, thawed and drained
15 oz can black beans, rinsed & drained
1/2 C shredded jack cheese
1/2 jalapeno pepper, seeded and minced
1/2 C baking mix (bisquick)
1/2 C milk
1/2 C salsa
2 eggs, beaten
Preheat oven to 400 F and grease a 9" pie pan. In heavy skillet, cook onion in olive oil until tender. Place onion in greased pie pan with the corn, beans, cheese and jalapenos. In medium bowl combine remaining ingredients, stirring until blended. Pour into the pie pan and bake for 35-40 minutes until pie is slightly puffed, golden brown, and firm. Can serve with sour cream, avocados and/or salsa. Serves 4-6.
Muffins
2 can red kidney beans, drained and rinsed.
1/3 C milk
1 C sugar
1/4 C margarine, softened
3 eggs
2 tsp vanilla
1 C white flour
1/2 C wheat flour
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1/2 tsp allspice
1/2 tsp ground cloves
3/4 C pecans, chopped
(this is the recipe used in class, with 1 C blueberries as well. They were good, just sank to the bottom so it didn't really do much for them in my opinion, but you could try. We thought these would taste really good with bananas or pumpkin instead, or just with more blueberries (it called for 1 C). and with adding nuts into the batter as well)
Preheat oven to 375 F. Puree beans and milk in food processor until smooth. Mix sugar and margarin in large bowl, beat in eggs and vanilla. Add bean mixture. Blend well. Add in flours, baking soda, salt, and spices. Gently mix in blueberries (if using them). Spoon mixture into paper lined cupcake or muffin tins. Sprinkle pecans on top. Bake until toothpicks come out clean, approx 20 -25 minutes. Cool for 5 minutes in pans, then remove and cool longer if desired. Serve plain or with butter.
Hearty Bean & Macaroni Stew
(we didn't make this but it sounds good!)
1 C coarsely chopped tomato (or canned might work too)
3/4 uncooked macaroni shells
1/4 C chopped onion (about 1 small one)
1 tsp dried basil
1 tsp worcestershire sauce
1 clove garlic, finely chopped
1/4 C chopped green pepper
1 3/4 C hot water
2 tsp chicken bouillion granule
16 oz can kidney beans, drained
1/2 of a 15 oz can garbanzo beans, drained
Mix all ingredients in a 2 quart saucepan. Heat to boiling, stirring occasionally. Reduce heat. Cover and simmer about 15 minutes, continuing to stir occasionally until pasta is tender. (Says serves 4) (I think some shredded chicken might be pretty good in this too, but it still sounds good without it too and would be cheaper)
Bean Souffle
(very good, and I don't even like lima beans.)
2 C low fat cheddar cheese, grated
2 T butter
2 T parmesan cheese
1/2 tsp salt
1/4 tsp cayenne pepper
2 C cooked baby lima beans, drained
6 eggs, separated
2/3 C milk
Preheat oven to 350 F. Wrap a 2 inch high strip of double aluminum foil above and around the top edge of a 5 C souffle dish (such as a circular casserole dish) Secure it with tape or a string. Grease the dish and foil with butter and sprinkle parmesan or bread crumbs. Set aside. In a food processor puree beans and milk until smooth. In a saucepan, combine pureed beans, cheese, salt and cayenne. Cook and stir over medium heat until cheese is melted. Remove from heat. Beat in egg yolks one at a time. in large bowl with an electric mixer, beat egg whites just until glossy and stiff peaks form (check rouxbe's cooking lesson on eggs if you want help visually with what it's supposed to look like). Mix 1/4 of the beaten egg whites into the bean and cheese mixture. Then add to the remaining whites and fold in gently. Pour into souffle baking dish. Bake about 35-45 minutes until the top is golden brown and a knife comes out clean. Serve at once. About 6 servings.
Tex Mex Impossible Pie
1 onion, chopped
1 T olive oil
1 C frozen corn, thawed and drained
15 oz can black beans, rinsed & drained
1/2 C shredded jack cheese
1/2 jalapeno pepper, seeded and minced
1/2 C baking mix (bisquick)
1/2 C milk
1/2 C salsa
2 eggs, beaten
Preheat oven to 400 F and grease a 9" pie pan. In heavy skillet, cook onion in olive oil until tender. Place onion in greased pie pan with the corn, beans, cheese and jalapenos. In medium bowl combine remaining ingredients, stirring until blended. Pour into the pie pan and bake for 35-40 minutes until pie is slightly puffed, golden brown, and firm. Can serve with sour cream, avocados and/or salsa. Serves 4-6.
Muffins
2 can red kidney beans, drained and rinsed.
1/3 C milk
1 C sugar
1/4 C margarine, softened
3 eggs
2 tsp vanilla
1 C white flour
1/2 C wheat flour
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1/2 tsp allspice
1/2 tsp ground cloves
3/4 C pecans, chopped
(this is the recipe used in class, with 1 C blueberries as well. They were good, just sank to the bottom so it didn't really do much for them in my opinion, but you could try. We thought these would taste really good with bananas or pumpkin instead, or just with more blueberries (it called for 1 C). and with adding nuts into the batter as well)
Preheat oven to 375 F. Puree beans and milk in food processor until smooth. Mix sugar and margarin in large bowl, beat in eggs and vanilla. Add bean mixture. Blend well. Add in flours, baking soda, salt, and spices. Gently mix in blueberries (if using them). Spoon mixture into paper lined cupcake or muffin tins. Sprinkle pecans on top. Bake until toothpicks come out clean, approx 20 -25 minutes. Cool for 5 minutes in pans, then remove and cool longer if desired. Serve plain or with butter.
Hearty Bean & Macaroni Stew
(we didn't make this but it sounds good!)
1 C coarsely chopped tomato (or canned might work too)
3/4 uncooked macaroni shells
1/4 C chopped onion (about 1 small one)
1 tsp dried basil
1 tsp worcestershire sauce
1 clove garlic, finely chopped
1/4 C chopped green pepper
1 3/4 C hot water
2 tsp chicken bouillion granule
16 oz can kidney beans, drained
1/2 of a 15 oz can garbanzo beans, drained
Mix all ingredients in a 2 quart saucepan. Heat to boiling, stirring occasionally. Reduce heat. Cover and simmer about 15 minutes, continuing to stir occasionally until pasta is tender. (Says serves 4) (I think some shredded chicken might be pretty good in this too, but it still sounds good without it too and would be cheaper)
Legume Recipes (continued)
Desserts using Beans!
Pinto Bean Fudge (YES fudge. It was soooo good)
1 C cooked pinto beans, drained & mashed well (can use canned)
1/4 C milk
1 T vanilla
3/4 C melted butter
6 oz unsweetened chocolate
2 lbs powdered sugar.
Nuts (optional)
Stir beans and milk together in a large bowl. Add enough milk so mixture looks like mashed potatoes. Stir in vanilla. Melt chocolate and butter and stir into bean mixture. Gradually stir in powdered sugar. Knead mixtuer with hands to get it well blended. Spread in lightly buttered/greased 8x8 baking dih or form into molds or pieces. Chill 1 - 2 hours.
Coconut Walnut Chickpea Pie (SOO delicious!)
2 C cooked chickpeas, drained & rinsed
1/4 C margarine/butter
4 eggs
2 C dark brown sugar
1 C coconut milk or cream
1 T vanilla
1 1/2 C coarsely chopped walnuts
1 1/2 C flaked coconut
1 9 inch deep dish pie crust, uncooked (can be storebought)
Preheat oven to 350 F. Puree the chickpeas in a food processor. Add the margarine/butter. Add the eggs one at a time, processing until mixture is smooth and creamy. Transfer the chickpea mixture into a mixing bowl. Add the dark brown sugar and coconut milk. Beat until well blended. Stir in walnuts and coconut. Pour into piecrust and bake in preheated oven for 60-70 minutes or until knife inserted into center comes out clean. Serve warm, optional with whipped cream or vanilla ice cream. (we had it plain and it was still delicious.)
Smoothies
makes enough to serve about 4 people I would guess
(I made this in class, and I followed the recipe we had, but I'm changing it a bit on here to make it what I think would taste even better.)
15 oz can navy beans or another white bean
1 to 1 1/2 C orange juice or other juice you have at home (add one at first and then see if it needs or you want more)
2 1/2 C frozen strawberries (slightly thawed)
1 C frozen blueberries or raspberries (slightly thawed)
3 T honey
1/2 tsp cinnamon (start with that, and taste to see if you want to add another 1/4 or 1/2 tsp.)
pinch nutmeg
1 1/2 C plain vanilla yogurt (can add more if you want)
Process all of the ingredients in a blender until smooth. If you like to add ice cubes, add them after this and blend until smooth. (I personally like my smoothies without the ice cubes added)
I think this is a great drink to TRY and add different thigns that YOU think would make it better. I'd never guess to put beans in a smoothie, but it's actually pretty good if you have a good flavor in the smoothie already you don't even notice. I think this would be a good thing to AVOID telling who your making it for that there are beans in it to see if they like it. Since my class knew there were beans in it, I think some people just were determined to not like it because of that. I have a realllllllllly picky class though.
Spice Cake
1 C white flour
1 C whole wheat flour
(or two of one kind)
1 1/2 tsp cinnamon
3/4 tsp ground ginger
1/4 tsp cloves
1/2 tsp salt
2 tsp baking powder
2 C cannellini beans (about one 15 oz can)
3/4 C apple juice
3/4 C honey
2 T veg. oil
(we all thought this cake would be especially good with nuts, and perhaps lessening some wet ingredients and adding pumpkin)
Glaze:
1 T margarine
3 T maple syrup
1/2 tsp ginger
1/2 tsp cinnamon
Preheat oven to 350 F. In bowl, combine flours, cinnamon, ginger, cloves, salt, and baking powder. Puree the cannellini beans in a blender with apple juice, honey, and vegetable oil. Pour the bean mixture over the dry ingredients and stir until well blended. Pour batter into a pre-sprayed/greased 8 inch pan. Bake on middle rack for approximately 45 minutes.
Combine glaze ingredients. Poke holes in the cake with a toothpick and pour glaze on top. Serve warm.
(I think this cake would go well with a cream cheese frosting, but I did like it the way it was too.)
Pinto Bean Fudge (YES fudge. It was soooo good)
1 C cooked pinto beans, drained & mashed well (can use canned)
1/4 C milk
1 T vanilla
3/4 C melted butter
6 oz unsweetened chocolate
2 lbs powdered sugar.
Nuts (optional)
Stir beans and milk together in a large bowl. Add enough milk so mixture looks like mashed potatoes. Stir in vanilla. Melt chocolate and butter and stir into bean mixture. Gradually stir in powdered sugar. Knead mixtuer with hands to get it well blended. Spread in lightly buttered/greased 8x8 baking dih or form into molds or pieces. Chill 1 - 2 hours.
Coconut Walnut Chickpea Pie (SOO delicious!)
2 C cooked chickpeas, drained & rinsed
1/4 C margarine/butter
4 eggs
2 C dark brown sugar
1 C coconut milk or cream
1 T vanilla
1 1/2 C coarsely chopped walnuts
1 1/2 C flaked coconut
1 9 inch deep dish pie crust, uncooked (can be storebought)
Preheat oven to 350 F. Puree the chickpeas in a food processor. Add the margarine/butter. Add the eggs one at a time, processing until mixture is smooth and creamy. Transfer the chickpea mixture into a mixing bowl. Add the dark brown sugar and coconut milk. Beat until well blended. Stir in walnuts and coconut. Pour into piecrust and bake in preheated oven for 60-70 minutes or until knife inserted into center comes out clean. Serve warm, optional with whipped cream or vanilla ice cream. (we had it plain and it was still delicious.)
Smoothies
makes enough to serve about 4 people I would guess
(I made this in class, and I followed the recipe we had, but I'm changing it a bit on here to make it what I think would taste even better.)
15 oz can navy beans or another white bean
1 to 1 1/2 C orange juice or other juice you have at home (add one at first and then see if it needs or you want more)
2 1/2 C frozen strawberries (slightly thawed)
1 C frozen blueberries or raspberries (slightly thawed)
3 T honey
1/2 tsp cinnamon (start with that, and taste to see if you want to add another 1/4 or 1/2 tsp.)
pinch nutmeg
1 1/2 C plain vanilla yogurt (can add more if you want)
Process all of the ingredients in a blender until smooth. If you like to add ice cubes, add them after this and blend until smooth. (I personally like my smoothies without the ice cubes added)
I think this is a great drink to TRY and add different thigns that YOU think would make it better. I'd never guess to put beans in a smoothie, but it's actually pretty good if you have a good flavor in the smoothie already you don't even notice. I think this would be a good thing to AVOID telling who your making it for that there are beans in it to see if they like it. Since my class knew there were beans in it, I think some people just were determined to not like it because of that. I have a realllllllllly picky class though.
Spice Cake
1 C white flour
1 C whole wheat flour
(or two of one kind)
1 1/2 tsp cinnamon
3/4 tsp ground ginger
1/4 tsp cloves
1/2 tsp salt
2 tsp baking powder
2 C cannellini beans (about one 15 oz can)
3/4 C apple juice
3/4 C honey
2 T veg. oil
(we all thought this cake would be especially good with nuts, and perhaps lessening some wet ingredients and adding pumpkin)
Glaze:
1 T margarine
3 T maple syrup
1/2 tsp ginger
1/2 tsp cinnamon
Preheat oven to 350 F. In bowl, combine flours, cinnamon, ginger, cloves, salt, and baking powder. Puree the cannellini beans in a blender with apple juice, honey, and vegetable oil. Pour the bean mixture over the dry ingredients and stir until well blended. Pour batter into a pre-sprayed/greased 8 inch pan. Bake on middle rack for approximately 45 minutes.
Combine glaze ingredients. Poke holes in the cake with a toothpick and pour glaze on top. Serve warm.
(I think this cake would go well with a cream cheese frosting, but I did like it the way it was too.)
Some Legumes Recipes!
Well, since I am sort of behind in updating this (things have been busy the past few weeks! A lot of tests and adventures on the weekends.) I am going to put several recipes up on here!
Today in lab we focused on "legumes", which technically is any sort of pod with edible seeds (peanuts and snap peas/beans are in the legume category), but of course we typically think of the beans such as black beans, or pinto.
If you want to learn more about how to cook dried legumes and save money, here is a link to a "lesson" in that. http://rouxbe.com/cooking-school/lessons/256-how-to-cook-dried-legumes
Rouxbe has SOOOOO many easy and very useful lessons on cooking many things, so if you want to learn how to cook other things it is an excellent site. They have a great lesson on selecting types of meats and what certain ones go best with as well. We use it a lot in my culinary arts class!
Anyway, there were a few great recipes for an ways to use legumes/beans. They are an excellent and cheap source of protein, as well as providing many other vitamins and minerals we usually don't get enough of like zinc and magnesium. (And don't be scared off by some of the uses, these were all really great recipes in my opinion!) I think I'll post each one in a separate post so it will be easier though :-)
Oh, I forgot to add a note that we also learned that the more you eat beans and legumes, the less gasiness they cause. The reason they cause gas are because of sugars they contain that are indigestible to humans, but once your body gets used to you eating them, they affect you less! Cool huh. Also a way to reduce gasiness when preparing them from a dried state, is to soak them overnight, or longer (properly, see that video for more info if you need it) and get rid of the water you soak them in as it contains a lot of those indigestible sugars.
Another little tip for you is that I also did the same thing with beans as I did with rice. Make the huge batch of them from the dried state (so cheap), allow them to cool and place them in freezer bags labeling it with the date of when I made them. Measuring out 2 C per bag would probably be helpful but it's not neccessary. With beans, you want to undercook them slightly if you're planning on freezing them so if you want to use some right then and freeze some later, just take out the amount you want to freeze and cool those down. They keep well up to 6 months in the freezer. And about 5 days in the fridge.
Today in lab we focused on "legumes", which technically is any sort of pod with edible seeds (peanuts and snap peas/beans are in the legume category), but of course we typically think of the beans such as black beans, or pinto.
If you want to learn more about how to cook dried legumes and save money, here is a link to a "lesson" in that. http://rouxbe.com/cooking-school/lessons/256-how-to-cook-dried-legumes
Rouxbe has SOOOOO many easy and very useful lessons on cooking many things, so if you want to learn how to cook other things it is an excellent site. They have a great lesson on selecting types of meats and what certain ones go best with as well. We use it a lot in my culinary arts class!
Anyway, there were a few great recipes for an ways to use legumes/beans. They are an excellent and cheap source of protein, as well as providing many other vitamins and minerals we usually don't get enough of like zinc and magnesium. (And don't be scared off by some of the uses, these were all really great recipes in my opinion!) I think I'll post each one in a separate post so it will be easier though :-)
Oh, I forgot to add a note that we also learned that the more you eat beans and legumes, the less gasiness they cause. The reason they cause gas are because of sugars they contain that are indigestible to humans, but once your body gets used to you eating them, they affect you less! Cool huh. Also a way to reduce gasiness when preparing them from a dried state, is to soak them overnight, or longer (properly, see that video for more info if you need it) and get rid of the water you soak them in as it contains a lot of those indigestible sugars.
Another little tip for you is that I also did the same thing with beans as I did with rice. Make the huge batch of them from the dried state (so cheap), allow them to cool and place them in freezer bags labeling it with the date of when I made them. Measuring out 2 C per bag would probably be helpful but it's not neccessary. With beans, you want to undercook them slightly if you're planning on freezing them so if you want to use some right then and freeze some later, just take out the amount you want to freeze and cool those down. They keep well up to 6 months in the freezer. And about 5 days in the fridge.
Subscribe to:
Posts (Atom)