Soak dem Beans!

Beans are an inexpensive staple in a plant-based diet.  They are a good source of protein, fiber and B-vitamins along with many other vitamins and minerals. Here's a list of the benefits of beans (legumes) from Dona Bradley, Director at CSNN Nanaimo:

• Even the colour of the skin on a beans is a source of antioxidants.
• Beans are an excellent source of protein, and complemented with grains or vegetables are a complete source of protein.
• Legumes contain protective fiber which helps eliminate toxins from the body.  Recent research indicates that they contain several anticancer agents.
• All legumes contain a good source of essential fatty acids - omega 3 and 6.
  
• Legumes are rich in minerals and B vitamins.
• Legumes are known to lower cholesterol levels significantly, control insulin and blood sugar, lower blood pressure, alleviate hemorrhoids and bowel disorders, and prevent colon disorders.
  
• Beans are very economical and will store indefinitely.
  
• Beans are grown very well in our agricultural area - some sown in early spring (chickpeas) and some in warmer weather.
  
• Sprouted beans are a wonderful nutritional and taste change in the winter.

​Buy beans in bulk and have enough on hand to last through emergencies.  Dried beans will keep indefinitely.  Always buy organically grown beans - many commercially grown beans are now genetically modified.

​Why Soak Beans:
​Beans are contain phytic acid which protects the bean from animals and bacteria.  By soaking the beans with a little acid, you break down this coating and so the beans are more easily digested and the nutrients are more bioavailable for assimilation and absorption.  Canned beans are not soaked properly so the phytic acid is not broken down properly this leads to gas and bloating.  Beans that are properly prepared do NOT cause gas and bloating. 

​How to Prepare Dried Beans:

• ​​Soak one part beans with four parts of filtered water.  Add a small amount of lemon juice or apple cider vinegar (ACV) to the water.  Throw away the soak water and rinse the beans.
• S0AK 12-24 hours.  The longer the better to improve digestibility. Rinse the beans and change the water a few times and add more lemon juice or ACV to get rid of the phytic acid.  Think of every bubble as a potential fart that won't get the opportunity to ruin your day or your family's day.
  
• Place kombu or kelp seaweed in a large pot.  Add beans and water to cover plus one inch. Kombu or kelp adds sea vitamins and minerals to the beans. 
  
• Bring to a boil and skim off foam.  Reduce heat and simmer, partially covered until beans are tender.  Check occasionally and add more water if necessary.  Fennel or cumin seeds may be added to cooking water for greater digestibility.
  
• Do NOT add salt to the cooking water until the last third of cooking time because it toughens the outer skin of the bean.
  
• As a general rule, beans double in bulk after cooking. 
  
• Cooking times vary for different kinds of beans so it is best to cook them separately. 
  

​Soaking is critical in increasing the digestibility of beans. Besides BC Hydro will send you a personalized thank you letter if you don't soak them.  They'll take forever to boil.