Upcoming February Classes:  (View Feb, Mar, and Apr classes at our website).

3 Ways to Register: On-Line, In Store, or by Phone
Harper's Point classes - Call 513-489-6400     Settlers' Walk classes - Call 937-748-4540    www.cookswaresonline.com
10% Discount on merchandise purchases on the day you attend class!  (excluding kitchen electrics).

Jack was a Genius! - We all remember the fable, Jack and the Beanstalk.  Chastised for selling the cow for a few magic beans, Jack redeems himself by planting the beans, climbing to new heights, and cashing in on untold treasures.  Jack's intuitive sense about beans versus bovine translates its genius to us today in the form of everyday beans that provide fantastic nutrition in remarkably economical ways.

What is a Bean?  Beans are part of the legume family of plants and grow as seeds encased in a protective pod. According to bean expert, Ken Albala, the author of Bean: A History, there are over 18,000 different kinds of beans. (If you're a fan of Lynn Rosetto Kasper's radio program, "The Splendid Table," perhaps you heard a recent episode where bean expert, Professor Albala was interviewed.  Here's a link to the audio if you're interested in hearing the interview first hand: Splendid Table - Jan 31, 2009.  The interview is about 20 minutes into the podcast). Beans seem to grow everywhere and not particularly subject to tightly defined climate conditions. In fact, North Dakota, not exactly known for its balmy weather or long growing season, is the largest producer of beans in the U.S.

Whopping Nutrition! - Beans have incredible health benefits; they've gained the title of "miracle food" precisely because of the economical, well-rounded nutrition they provide.

• High in protein - a single 1/2-cup serving of beans provides 7-8 grams of protein, or 10% of the Recommended Daily Allowance (RDA).
• Essentially fat-free - a single serving has less then 0.5 grams of fat, and the right kind, unsaturated.
• Good carbs - beans are full of complex carbohydrates, the type that moderates insulin levels while providing long-term satiation.
• High fiber qualities - one serving provides 25-30% of RDA for fiber rivaling many whole grains.  The 75% insoluble and 25% soluble fiber ratio promotes digestive health and potentially reduces blood cholesterol.
• Nutrient rich - one serving contains relatively large amounts of calcium, iron, potassium, folic acid, and other B vitamins.

Beans are a perfect solution to reducing high fat, meat-based menus - something nutritionists are recommending with increasing urgency!  In fact, the 2005 USDA nutritional guidelines specify that individuals should consume 3 cups of beans each week.  Beans officially qualify for the FDA-approved health claims stating that "diets including beans may reduce your risk of heart disease and certain cancers."  Further, "studies also suggest eating beans as a part of a healthy diet may help to manage diabetes and help cut the risk of high blood pressure and stroke."  

Counting Beans- If the nutritional benefits of beans weren't enough to convince you about adopting more of them in your diet, the numbers will! 

Cooking beans in a pressure cooker is modern day magic!  It turns them into "fast food" and allows beans to be part of everyday menus as opposed to some periodic, heroic effort. Beans are the perfect starter food for exploring pressure cooking methods.  With pressure cooking, there is no soaking required, and cooking times are, quite literally, a fraction of the time of saucepan cooking.  But pressure cookers are not just for beans!  The theory and practice works on all foods - vegetables, grains, meat, and even desserts. With a little experience, your pressure cooker will become your most favored cooking pot in the kitchen!

What is a pressure cooker? - A pressure cooker is a specialized pot with strong walls, a heavy bottom, and a specialized lid.  The lid fits the pot snugly by employing a rubber or silicone gasket.  The lid locks on the pot through mechanical means and forms an airtight seal. When heat is applied to this closed system, pressure builds inside.  Pressure cookers have a primary valve that allows excess steam to escape when the pressure reaches its set maximum, usually around 15 psi (pounds per square inch).  Multiple secondary escape valves are present should the primary valve fail.  Locking mechanisms keep the steam from escaping unexpectedly or from being opened prematurely.

How pressure cooking works - The boiling point of water is 212 degrees F.  No matter how much heat you apply to a pot of water, it will remain at 212 degrees F. As pressure increases, the boiling point of water also increases.  Under 15 psi of pressure, water boils at 257 degrees F.  This "super-heated" water cooks food more quickly because of this higher temperature.  Also, unlike an oven where heat is inefficiently transferred through air, with pressure cooking heat is transferred very efficiently through steam that is literally forced into the food.

Advantages of pressure cooking - Pressure cooking offers several advantages for today's home cook:

• Speedy cooking - often in one-third the time of conventional cooking
• Energy efficiency - faster cooking means less energy used - up to 70% less, and a cooler kitchen in the process
• Nutritional preservation - retains more vitamins and minerals than conventional cooking; reduced air exposure means less oxidation keeping foods more green instead of brown
• Cleaner cooking - the pot is always covered, no splatters or boiling over.

Buying a Pressure Cooker - Pressure cookers are made from either aluminum or stainless steel, and come in a variety of sizes generally ranging from 4 to 12 quarts.  Five-quart or seven-quart pots are the most frequently purchased sizes because of their manageability and versatility for larger cuts of meat or whole chickens.  Pressure cookers are also available in a saucier-style pan in addition to single or double-handled saucepan styles.  A quality pot with a heavy bottom and even heat distribution will prove versatile for browning stages as well as reducing the chances of food sticking to the bottom.  Some pot systems feature steaming inserts, or baking trays for stacking inside.  A quality pressure cooker will have thorough instructions and tips for its use.  Acquaint yourself with your pot's instructions, and you will be a pro in no time!