Know Your Beans..pt1
Pinto beans, Lima beans, Kidney Beans, Arthur beans, Black beans, Soy beans…
Why use them: They provide anti-aging benefits (for us big kids), help lower cholesterol, help regulate blood sugar levels, help reduce the risks of many cancers, loaded with tons of vitamins and minerals and lastly lots and lots of fiber.
Did you know red kidney beans rated the highest just ahead of blueberries for anti-oxidant protection?
These little guys are essential in our diets yet we pass them off because of their not so flattering after effects 😐
Tip: Soaking your beans overnight and then discard the water. This will make your experience much much better. (some like to sprout them as well, makes it easier for the body to digest and gets ride of gas)
Try: Puree the beans and make it easier for the kids to eat. Surprisingly my kids like beans and I don’t have to worry about them seeing beans in food. Give it a try, the kids might surprise you too. Sneak them in soups, stews, gravies, dips, chillies and smoothies or toss them in pasta dishes, salads, tacos, even desserts(yes, I have used them in desserts!)
I buy my beans early in the fall and peel them off their skins and bag. I keep them in the freezer all year round. I also buy canned varieties like organic black beans and bean medley for some of our favorite dishes here at home. I will share some of those favorites and I hope to inspire you to use more beans or introduce beans into your everyday meals and pack them up for kid lunches.
Lets start with a dessert!
Pasteis de Feijao (Portuguese Bean cakes)
- 2 sml packages of phyllo pastry
- 100ml water
- 2 cups of sugar
- 1.5 cups of white beans (cooked and puree)
- 4 egg yolks
- 2 whole eggs
- 1/2 cups almond past (puree some almonds)
- 1/2 tsp of cinnamon
- 1/2 lemon zest
- powdered sugar for garnish
In a sauce pan over medium heat add your water and sugar and let it come to a boil. In a mixer a medium speed combine the water and sugar with your bean puree. slowly add your eggs and yolks gradually while beater/mixer is still going. Add your almond puree, cinnamon and lemon zest.
Take your Phyllo pastry and cut out circles (I use a cup rim to cut out perfect circles) Take your circles and line up in a greased muffin tin (forming little cups, these will hold your bean filling)
Add your bean filling (in the pastry lined muffin tin)
Place on the oven at 200C for 20 minutes. I then take them out and sprinkle them with powered sugar and back into the oven for another 10 minutes. (30min bake time)
Once ready (nice and golden color) let them cool before serving.