Foods Rich In Fiber – Beans and A Great Way To Prepare Them

[ 0 ] January 7, 2016 |

The more I continue to travel the more I come to learn about foods rich in fiber and how to prepare them.  Today’s topic of discussion is beans, some of their benefits and the tastiest way to prepare them.  Of course this is my personal opinion.  From the time I was born until this day I have been eating beans as a part of my regular diet.  My mother was born in the Southern state of Mississippi so beans and greens were foods rich in fiber that were constants in her home as a child.  I was not allowed to eat out very much so I never missed eating at McDonald’s, Burger King and the other big fast food chains.  One of my favorite meals to date is “beans and cornbread”.  I never get tired of eating that combination.  It wasn’t until ten years ago that I realized that my mother had done me a huge favor by consistently putting beans on my plate while growing up.  I later learned that beans have so many other benefits outside of their taste.

I knew that they were a great source of protein but I was unaware that beans were at the top of the list of foods rich in fiber and great for diabetics.  It turns out that beans have a soluble fiber that helps to create more insulin receptor sites which provides the insulin with an entrance to make it to the cells that need it.  Beans also contain B-Vitamins, Potassium, Calcium and many other helpful nutrients.  The best part about them is that they are cheap and can be bought in bulk.  Beans are the cornerstone food in many Caribbean and African countries.  More than ninety-five percent of the people in those countries consume beans on a daily basis.  Often times they are accompanied by rice or plantains.  Some of the more popular beans that I enjoy are pinto, lima, crowded peas and buttered beans, black eyed peas and red beans.

Variety of Beans

Variety of Beans

The one thing that I changed in preparing my beans from when I was a child is that I no longer use pork in the beans.  I purchase a smoked turkey wing or neck and use that to flavor the beans.  If you are a bean lover then you will like how I learned to prepare them.  Depending on the bean that you use, you may or may not need to clean them.  If you buy frozen baby lima beans or any others then you won’t need to clean them but if you don’t then here is the best way. We will take pinto beans as the bean of choice for this example.  If you are alone you will only need a 10 to 12 oz bag.  Take out a smoked piece of turkey and wash it off then place it in a medium to large sized pot filled halfway with water.  Allow to cook for one hour on medium heat.  While this is taking place you can begin to separate the broken, black or no good beans from the ones that you are going to cook.  This may take 15 to 20 minutes.  After you have separated the beans then you must wash and soak them.  I would wash them three times then allow them to soak for 20 minutes.  Once you have soaked them and your turkey has cooked then you must add more water to the pot to fill it three fourths of the way and then you can add the beans to the pot of turkey.  Once you have added everything then you must take a small cap full of olive oil and pour it into the pot for added flavor.    Pinto beans generally take longer to cook than the others, so you can turn your eye on low and allow them to cook for three hours (give or take).  If you desire to have thick bean juice then you can turn the eye up to high around the two hour and fifteen minute mark.

 After your beans are done you will be very shocked at how good they taste.  You can use this system for cooking any beans.  Keep in mind that the time that the beans take to cook will differ because they all have different biological make-ups.  With this cooking regimen beans good very well turn into one of your favorite foods rich in fiber.

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Category: Cooking

About the Author ()

Cochise Tarak-Saa is a health advocate who has authored various forms of health and wellness content specializing in the physical (exercise), physiological (nutrition) and the social (personal development) areas of well-being.