Beans the Magical Fruit

Beans the Magical Fruit

The humble bean. Beans the Magical Fruit. Often the “butt” of many jokes beans have a bad rap: verboten in Paleo circles for reasons of anti-nutrients, undigestible for some and the fuel of many an embarrassing toot. Yes, beans can cause gas however when properly prepared beans are not only easily digestible, they are incredibly delicious, inexpensive and offer a satisfying low-glycemic, prebiotic boost of carbohydrate. Holy smokes! I know, it seems anathema these days to suggest that carbs won’t immediately cause one to balloon in size instantly: busting the seams of ones pants the moment after consumption.

I suggest we can maintain a healthy weight, fuel an active lifestyle and keep our food budget in check by including properly prepared beans in our diet. I know this is true because I love love love beans (and legumes) and not only still fit even my snuggest pants, I find that my athletic performance is enhanced when consuming these humble treats. I love adding beans to soups but my ultimate favorite way to enjoy beans is a bowl of refried beans, preferably fried up in bacon fat. As any honest Googler knows, we can find all kinds of conflicting advice when it comes to the optimum foods for health. I trust my body and welcome the long history of bean consumption in healthful populations as further proof that beans are an ideal component to the modern diet.

Economical

When considering your food budget, beans are an excellent way to off-set expensive items such as grass-fed meat and organic produce. A chili featuring properly prepared beans and grass-fed ground meat and organic onions & peppers can feed a crowd for a tiny fraction of the cost of hamburgers for everyone. For the Revivalist Kitchen holiday party, we made a cassoulet that dressed up beans in their finest and took them out in a more glamorous, and budget taxing, incarnation that was so incredibly worth the effort & investment. Beans are incredibly versatile and can be dressed up or down depending on your needs.

Good for you

As far as health benefits go beans are a low-glycemic protein and carbohydrate containing food. Beans contain minerals such as potassium and B-vitamins, plus they offer fiber that serves as a pre-biotic: food for all the good bacteria in our gut that we work so hard to maintain. For someone on a gut healing protocol, the fiber content of beans may further irritate the gut lining and should be avoided during the healing process. I see beans as an excellent food that can be a strong part of a maintenance diet, not always a food for everyone. Also for a person suffering from gout, due to high purine contents some dried beans may cause further flares and may want to be avoided. Proper preparation of beans is non-negotiable when it comes to accessing the health benefits of beans and neutralizing any of the harmful anti-nutrients that beans contain, as well as preventing flatulance.

Preparation is the Key

For maximum health and economical benefits I suggest becoming familiar with cooking beans from dried versus popping open a can. I find the texture of canned beans to be mushy and unpalatable, often the cans contain BPA in the liner, I always prefer sea salt and I do not know of one brand of canned beans that promote the fact that they soak their beans before cooking. Now I know that I am suggesting a method that takes time and pre-planning but it can be done successfully and with the use of a pressure cooker and your freezer, you can prepare large batches of beans with ease and freeze for your convenience. If you do not have a pressure cooker, beans can be cooked on the stovetop, they just take a little more time. Give beans another chance if you have avoided them in the past, by using these steps below you can prepare digestible and delicious beans every time.

Revivalist Kitchen’s Christmas Cassoulet, yummy french traditional cuisine, made with fresh whole food ingredients!

Beans from the Revivalist Kitchen

1. Purchase high quality beans and use promptly. Old beans are a challenge to cook and do not provide equal nutritional value to fresh, dried beans. Bulk bins are a good option here as the turnover tends to be high, not to mention bulk bins are often inexpensive and reduce packaging waste. For an additional treat use heirloom beans from a farm local to you. We made our Christmas cassoulet with some incredible tarbais beans from Rancho Gordo: soaked for 24 hours and cooked in pork broth.

 

2. Soak your beans at least overnight in fresh, pure water. This will ensure even cooking and help to leech some of the anti-nutrient phytic acid from the bean: a form of natural protection for the plant that interferes with mineral absorption.

 

3. Fully cook your beans in bone broth or fresh water, not the soaking liquid. Cooking beans all the way reduces the amount of lectins they contain. Lectins are a type of protein that interferes with digestion and a major reason why beans are not an appropriate part of the diet of some people with leaky gut or other compromises to digestion. Not to mention crunchy, undercooked beans are jut not tasty.

 

4. Even if cooking your beans in a pressure cooker, skim the foam that rises to the top. I always joke that the foam is where the farts are. Juvenile, yes but also effective. Bring the beans and fresh water (or for even more of a nutritional punch cook the beans in broth) up to a simmer, skim skim skim then cook as directed.

 

5. Season you beans after they are cooked or at least towards the very end. Adding salt too early will toughen the skins of the beans. I like to fully cook the beans in the pressure cooker and then salt the beans in the liquid and let it all cool down together.

 

6. For optimum texture, I find that beans are better the day after cooking. They seem to be creamier, with a smoother feel.

How to make beans for easy digestion. Beans are a great source of protein & fiber, read here all about proper bean preperation!

BFF diet free resource library

Keep on cooking!…Click through below for more real food recipes!

Revivalist Kitchen’s Christmas Cassoulet, yummy french traditional cuisine, made with fresh whole food ingredients!

Cassoulet

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

Pink Peppercorn Pork Shoulder

Octavia Klein Photography

Fermented Pear Chutney

Octavia Klein Photography

Roasted Fig Kefir Ice-Cream

 

 

 

 

 

 

 

 

 

© Copyright 2015 Revivalist Kitchen. All rights reserved.

Apple Cider Vinegar

Apple Cider Vinegar

Apple Cider Vinegar

I have a video I made of crock-pot chicken broth online (before I ditched my crock-pot for my vita-clay) and I omitted using the apple cider vinegar in my recipe. A commenter called me out and mentioned that I left out the most important part! The Apple cider vinegar! Oops! That comment was a great lesson for me, as I prize gelatin in my broth so dearly, I forget to even appreciate the minerals that broth contains. The cider vinegar is added to broth to help extract the minerals from the bones into the broth. I rarely miss this step now and have used coconut vinegar in the past as well but my kitchen is always stocked with apple cider vinegar as it is wonderful for so many things.

 

When buying apple cider vinegar, buy unpasteurized (raw vinegar).  Vinegar that is sold with the “mother”  is alive and will continue to ferment. Towards that end be prepared to see some long strands or increasing amount of sediment chilling in your vinegar. Apple cider vinegar is a traditional farm house food that is important to our agriculturally minded ancestors, transforming quick to spoil apple cider into vinegar that can be useful for months to come in many ways. Not everyone loves the taste of apple cider vinegar as I do, however even for those who are not in love, even a good splash added to your pot of broth will not be detectable as far as flavor is concerned.

 

6 Amazing ways of using of Apple Cider Vinegar

1. Drink a tablespoon of cider vinegar in water for a hydrating, detoxifying, blood sugar balancing, refreshing, drink.

2. I also use apple cider vinegar as a rinse for my hair, post shampoo- and it is the only thing thats ever help with my dry itchy scalp.

3. Save a pump top spray bottle and fill with apple cider vinegar to use as a toner post sun exposure to reduce the chance of peeling skin.

4. Make healthy killer salad dressing with apple cider vinegar.

5. Use apple cider vinegar as the base for amazing marinades.

6. Two cups of apple cider vinegar added to a bath is very detoxifying.

© Copyright 2015 Revivalist Kitchen. All rights reserved.

Got any questions? Leave a comment below!

 BFF diet free resource library

Keep on cooking!…Click through below for more real food recipes!

Revivalist Kitchen’s Christmas Cassoulet, yummy french traditional cuisine, made with fresh whole food ingredients!

Beans the Magical Fruit

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

Pink Peppercorn Pork Shoulder

Harvest Dinner, a non-traditional take on Thanksgiving. Featuring Duck Confit, celery root puree, fermented chutney & delicious sides by Revivalist Kitchen.

Harvest Dinner

Beef Bone Broth

Beef Bone Broth

Salt is Good For You

Salt is Good For You

Octavia Klein Photography

Yes, salt is good for you! The type of salt you use is seriously, vitally important. I don’t mean to sound too dramatic, just enough to get my point across. It enhances the flavor of every dish. Without salt our hearts would straight up stop beating. Salt is not the bad guy, bad salt is the bad guy. Proccessed, refined, iodized table salt, for all it’s free-pour technology is all salty flavor with none of the good stuff.

To be good, salt must retain it’s minerals. One reason I love to use naturally colored salts is, the minerals give them the color. Some salts also almost have a greasy feel: that is also minerals; magnesium in particular has a greasy feel to it. Many, many, many people are walking around right now deficient in magnesium.

So it makes our food taste good. It protects our food from microbial growth as we cure and preserve traditional foods. It allows our ticker to keep on ticking. So pick the right salt and ensure that you are getting the full benefits of to be had. Personally, I mainly use Pink Real Salt from Utah and Celtic Sea Salt for finishing dishes and for shaking things up a bit. I also buy large bottles of less expensive sea salt to use as an abrasive cleaner (pour 1/4 C of salt in your scuzziest pans, scrub, scrub, scrub and be amazed!) or for homemade body scrubs. Full disclosure: I almost always have a small container of mineral rich salt in my car, just in case!

A few more notes: athletes need to replenish the minerals lost through sweat by consuming salt-rich foods frequently. Pink colored salt is pink from naturally occurring minerals, Pink Salt is the name of an ingredient used to cure meats and these are different things. Salts can also be colored through additives, flavoring and smoking–be sure the salt that existed before anything was added is of sufficient quality before making a “fancy salt” purchase like truffle salt, which, while it may be made with Perigord black truffles it might be just Diamond Crystal supermarket salt. I exaggerate here but worth considering before the splurge.

© Copyright 2015 Revivalist Kitchen. All rights reserved.

How did the recipe turn out? Got any questions? Leave a comment below!

 BFF diet free resource library

Keep on cooking!…Click through below for more real food recipes!

Octavia Klein Photography

Beans the Magical Fruit

Brussels Sprout Salad, Vegan, plant based, delicious salad. By Revivalist Kitchen!

Brussel salad

Harvest Dinner, a non-traditional take on Thanksgiving. Featuring Duck Confit, celery root puree, fermented chutney & delicious sides by Revivalist Kitchen.

Harvest Dinner

Beef Bone Broth

Beef Bone Broth