WE USE or WE LOSE......DRY BEANS

Legumes (beans, peas, and lentils) are food bargains both budget wise and health wise. They provide more protein for the money than most other foods. They are a great source of complex carbohydrates and fiber. Legumes are low in fat and salt. They contain no cholesterol.
Legumes are a great source of protein. Protein is needed for good health. It supplies the substance needed to build and repair body tissue. A “complete” protein contains certain kinds of amino acids. Amino acids are the building blocks of protein. Beans do not contain all of these amino acids. Serving beans with grains or small amounts of meat, eggs, or cheese make the bean a complete source of protein.
Legumes contain many nutrients. They are a good source of thiamine, folate, iron, and calcium. Iron is vital for pregnant women and children. One cup of beans meets half a women’s daily iron needs. Half a child’s iron need is met in a one-half cup serving.
Dry beans can reduce the cost of a meal. They cost less than meat and can replace meat in recipes. This not only lowers the cost but reduces the fat. About 1 cup cooked beans provides the same amount of protein as two ounces of cooked meat.

SIMPLE COOKING TIPS:
1. Lentils and split peas do not need to be soaked or pressure cooked.
2. To avoid broken or mushy legumes, boil gently and stir very little.
3. At high altitudes, beans will take longer to cook.
4. Rinse all beans and legumes in cold water. Remove all dirt, rocks, or bad beans.
5. Add 1/8 tsp. baking soda and 1 Tbs. cooking oil to each cup beans while soaking. This will shorten
cooking time and decrease foaming.
6. Taste test beans often for desired tenderness.
7. Meat, onions, celery, and herbs may be added during cooking to blend flavors.
8. Food containing acid such as tomatoes, chili sauce, lemon juice, vinegar or ketchup, will slow the cooking and softening of beans. Add these items LAST so they will not prolong cooking time.