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1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. Name That Bean!

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Presentation on theme: "1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. Name That Bean!"— Presentation transcript:

1 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. Name That Bean!

2 Answers: 1. Kidney bean 2. Pinto bean 3. Black bean 4. Garbanzo or Chickpea 5. Fava bean 6. Coffee bean man 7. Jelly bean 8. White Kidney or Cannellini 9. Black Eyed Pea 10. Small White bean or Great Northern 11. Christmas Lima bean 12. Lima bean

3 Magical Beans “So what if they make you fart, they’re healthy!” So what if they make you fart, they’re healthy Nickell Jones & Tamara Marcroft

4 The Magical Beans! Beans have been used throughout the world for thousands of years. They come in hundreds of shapes sizes and colors, are versatile and amazingly convenient because they can be dried and stored for years. Soaking beans for a couple of hours brings them back to life, activating enzymes, proteins. minerals and vitamins.

5 Journal of the American Dietetic Association Volume 105, Issue 8, Pages 1295-1298 (August 2005) Pureed Cannellini Beans Can Be Substituted for Shortening in Brownies Michele Szafranski, MS, RD, Julianne Allen Whittington, MS, RD, Carlton Bessinger, PhD, RD Abstract Studies have shown white beans to be an effective fat replacer in dropped cookies. However, research is needed to determine whether legumes may be an effective replacement for fat in other types of cookies. This study determined the overall acceptability, sensory characteristics, and nutrient content of brownies (bar cookie) made using cannellini beans as a replacement for shortening. Cannellini beans were used to replace 25%, 50%, and 75% of the shortening (by weight) in a control brownie formula. One hundred twenty untrained panelists participated in rating the brownies on a seven-point hedonic scale. Analysis of variance conducted on the acceptability and sensory characteristics indicated a statistically significant effect when replacing fat with beans for acceptability, tenderness, texture, and flavor (P<.05). Post-hoc testing (Scheffe’s test) indicated that neither the 25% nor the 50% bean brownies were significantly different from the control in overall acceptability, tenderness, texture, or flavor. Also, the 50% bean brownies, compared with control, had 2.6 g less fat and 21 fewer kcal per 1.4-oz serving. This study demonstrated that pureed cannellini beans can replace as much as 50% of the fat (by weight) in brownies, while yielding an acceptable and more nutritious product. Address correspondence to: Carlton Bessinger, PhD, RD, Department of Human Nutrition, 314 Life Sciences, Winthrop University, Rock Hill, SC 29733. PII: S0002-8223(05)00635-8 doi:10.1016/j.jada.2005.05.002 © 2005 American Dietetic Association. Published by Elsevier Inc. All rights reserved.

6 Bean Benefits Beans protect against cancers Beans prevent plaque build-up in the arteries (Cholesterol) Black beans help to avoid fluctuations in blood sugar so often seen after a meal. (Diabetics) They are easily digested and safe for those who have delicate stomachs or who have problems with their intestinal tract. In addition, beans have excellent antioxidant abilities. This means they are good foods for cancer prevention and eliminating free radicals which can damage cellular DNA

7 Drawback of Beans There was, of course, one major drawback for all beans: the inability of the human digestive system to break down the small sugars (stachyose, raffinose and some other small polymers) in the upper digestive system, leading to bloating and flatulence in the lower gastrointestinal tract.

8 Bean Nutritional Facts The new U.S. Department of Agriculture dietary guideline using the Eating Right Pyramid suggests, that the foods lowest in fats, oils and sugars (fruits, vegetables, dry beans and grains) should make up the largest portion of our daily meals. The benefits of using beans on a daily basis have recently been promoted because studies show beans help to reduce cholesterol while providing excellent nutrition. When combined with nuts, seeds or grains, they form a complete high-fiber vegetable protein. Most beans contain only 2-3% fat. Beans are the perfect food for a fat-restricted diet. You may never have to count calories again. Beans contain no cholesterol, and they can help lower your cholesterol level because they are one of the richest sources of fiber! Most beans contain at least 20% protein and are high in carbohydrates which provides long lasting energy. In addition, beans provide essential B Vitamins and Iron.

9 Bean Nutritional Facts Beans, peas and lentils are the richest source of vegetable protein and are a good source of both soluble and insoluble dietary fiber. Utilizing dried beans and soaking them overnight is the best way to get the true bean flavor and a smooth texture When legumes are eaten with grains, nuts or seeds, a complete protein can be formed which can suitably replace meat, fish, poultry, eggs or dairy.

10 Taste Testing!!! See for yourself about what you are eating!!!

11 Can you see the bean man? man?

12 Soaking your Beans Quick Soaking – For each pound of beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour. Overnight Soak – For each pound (2 cups) dry-packaged beans, add 10 cups cold water, then let soak overnight, or at least 8 hours. The longer the beans are soaked, the more sugar will be dissolved and the beans become easier to digest.

13 How to Cook Dry Beans Once your beans have soaked and tripled in size, it’s time to cook them. The most important step in this process is to drain off the soaking water and rinse the beans before cooking to help decrease the gas side effect. Depending on the bean variety, it will take 30 minutes to 2 hours to cook. Make sure and check the package for more specific directions. You’ll know the beans are done when they are tender, but not overcooked. If your beans have been sitting in your food storage for a long time you will need to cook them for a longer period of time. Cool the beans in their cooking liquid if you are not adding them to another liquid, like a soup, when they are done cooking. Higher altitude: increase the cooking time


15 How to Grind Dry Beans To grind beans: 1. sort them and check for dirty beans or rock pieces. 2. Place the mill (or a wheat grinder) in a kitchen sink and fill hopper with beans. Cover with kitchen towels to reduce bean dust, and leave a hole to stir beans as they go into the milling chamber. *Small seeds like peas and lentils will not need to be stirred. *Large beans like lima will need to be cracked in a blender or food grinder before grinding to a flour. 3. Clean the sponge filter after each hopper of beans.

16 How to use Beans 1. Thicken soups 2. Adds body and fiber to baked goods 3. Bean dips 4. Meat substitute (meatloaves, burgers) 5. Add nutrition to commercial dry mixes (cakes, brownies, muffins, bread) 6. Sauces (white, cheese, cream of chicken and mushroom) 7. Butter/Oil replacement 8. Sprout for a vegetable It’s a fat substitute, thickener, and meat replacer!

17 Storing Beans Cooked Beans: Resealable plastic bags or containers (best to pre-measure before freezing) * Refrigerator - up to 3 weeks * Freezer - up to 6 months Bean Flour: Resealable plastic bags or containers *Room temperature - up to 6 months * Refrigerator - up to 10 years * Freezer - up to 10 years


19 Works Cited

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