National Bean Day

On this National Bean Day we would like to celebrate the mighty beans and their health benefits.

There are so many different varieties of beans like soy, black beans, pinto and white beans.  In general, beans are a healthy option.  They are high in antioxidants, and they have a low glycemic index rating so they are good if you are diabetic or pre-diabetic.

In addition, beans have both soluble and insoluble fiber.  Soluble fiber helps with your digestive system.  Insoluble fiber shows positive signs of helping reduce the risk of some cancers and helping to reduce heart disease.  You can thank the phytonutrients found in beans for these.

You can add beans to so many recipes!  They are delicious in soups and salads.  You can use them to make black bean burgers and even black bean brownies.  Very tasty!

Private Home Health Care loves beans.  We especially like Boston baked beans.  They are easy to make and they carry lots of nutrients like plant protein, fiber, B vitamins and minerals.  

We have a homemade Boston baked beans recipe to share with you. They are easy to make and this recipe makes enough for a meal for many people.  Leftovers freeze great!

Here is the recipe:

2 lbs. White navy beans

2 tsp. Dried mustard

1 c. molasses (scant)

4 Tbsp. brown sugar (you can use Swerve brown sugar to reduce sugar)

Wash the beans and then soak them overnight in water.  In the morning, drain the beans and put new water in just to cover and cook them on the stove over medium heat.  When you can blow on a couple of beans and the skin starts to crack they are done.  

Place a small whole onion in the bottom of a slow cooker.  Pour in the beans.  Add the dried mustard, molasses and brown sugar.  Cover the beans with water so they are fully immersed.  Cook on high until there is steaming, then change to low.  Cook for approximately five hours, checking intermittently to be sure some water is always covering the beans.  

You can also cook these in a bean pot in the oven.  If you do, you’ll want to follow the bean post directions.