"Beans are Back!"
February 19,
2009 - Vol 1, Issue 1 | |
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Updated
Website
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If you haven't visited our website lately, take a
look. We are updating and expanding our site
daily. I think you will enjoy the changes.
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First
Issue of E-Newsletter!
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| I
am thrilled to finally be sending out our first issue of
the Cucina
Fresca E-Newsletter! This e-newsletter will
be sent out twice-monthly and I intend it to be
primarily filled with educational content, giving you
the background, basics, relevant tools, tips, and
recipes regarding each culinary topic. In
addition, each newsletter will inform you of upcoming
events, monthly sales, and "e-only" coupons.
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Eat
Beans!
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Food trends cycle around driven by an insatiable
urge for something new and different to eat. Perhaps
it's a sense of daily adventure we seek, the quest for a
new favorite, or the ongoing search for the perfect menu
that will sustain our health, not break the bank, and
always be quick and easy to make. Beans have been out of
vogue, but they're back! And for all the right reasons!
They're healthy, incredibly economical, and with
pressure cooking techniques, they qualify as "fast
food."
In
this issue we'd like to reintroduce you to some bean
basics, provide instructions for cooking beans, and
acquaint you with the huge revival going on with
pressure cooking methods. We finish with three
delicious recipes that will get you started immediately
on being more healthy, wealthy, and wise with
beans!
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February
Wine of the Month
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 Cupcake
VineyardsMarlborough, New
Zealand2008
Sauvignon
BlancRegular Price:
$11.50February
Price: $9.50
Would
you like to know what the experts think about this
wine? Check these tasting
notes!
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| February
Special |
 If you've always wanted to try
pressure cooking, or upgrade your old cooker, here's your
chance! During the remainder of February, we are
featuring our entire stock of pressure cookers at a 20%
discount. Pressure cooking turns healthy ingredients
such as whole grains, beans, inexpensive meats into tender,
succulent meals in a matter of minutes -- healthy food,
fast! Join us for our pressure cooking demonstration on
Saturday, Feb 21st at 11:00am. We'll help you get
started with this powerful cooking
technique! |
Don't Miss this Upcoming
Event!
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We're clearing out old
merchandise and making room for spring and summer!
Join us
every Saturday in March for incredible savings on your
favorite kitchenware brands:
Saturday March
7th: Featuring: Wusthof
Knives
Saturday March
14th: Featuring: All-Clad and LeCreuset
Cookware
Bonus:
Free Beer Tasting
Saturday March
21st: Featuring: Seasonal
Items Saturday March
28th: Featuring: Certified International
Retiring Tabletop patterns
Bonus:
Free Wine Tasting
New merchandise and additional
savings will be added each
Saturday! |
Bean
Basics
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 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 A lbala, 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!
Pair them Up!
- Nutritionally, beans and grains are perfect complements for
each other. Beans are high in protein, especially
lysine, a specific amino acid necessary for building complete
protein structures. But, they are weak in methionine,
another essential amino acid. Conversely, whole grains,
also high in protein, are weak in lysine, but strong in
methionine. Pair the two food groups together in a dish
and you have some serious biofuel to power and build your
body.
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Bean
Cuisine
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Once
looked down upon as peasant food, or some quirky vegetarian
necessity, beans have gone gourmet in restaurants, and can in
your kitchen too! A perfect culinary canvas, beans soak up
spices and flavorings eagerly.  With a rich heritage from around the
globe, an endless variety of time-honored bean preparations
are accessible to all of us.
Don't know beans about
cooking beans? - Starting with dried beans
offers the most nutritional and economic value. And,
they taste infinitely better than their canned
counterparts. As a dehydrated food, beans need to be
rehydrated, then cooked to tenderness. Learning a few
key techniques will get you comfortable with using dried beans
and reaping all of their advantages.
To Soak,
or Not to Soak - Soaking dried beans begins the
softening process and allows the beans to cook more evenly on
the stovetop. (If you use a pressure cooker to cook
beans, no soaking is necessary -- read more on this
below!). First, rinse your dried beans in a colander and
look them over to discard any foreign particles and any
discolored or shriveled beans. Different soaking schemes
are available for you to use:
Hot
Soaking - Heat 10 cups of water to boiling, add two
cups (1 pound) of dried beans and boil for 2 to 3
minutes. Remove from the heat source, cover, and let set
for four hours. Hot soaking will remove up to 50% of the
indigestible sugars that beans are sometimes noted
for.
Quick
Soaking - Similar to Hot Soaking, boil 10 cups of
water, add two cups of dried beans, boil for 2 to 3
minutes. Remove from heat, cover, and let set for one
hour.
Overnight
Soaking - Using no heat, place two cups of dried beans
in 10 cups of cold water. Allow the beans to set
overnight or for at least 8 hours.
Beans will
triple in size as they rehydrate, so choose a soaking pot that
will accommodate this amount of swelling; use a gen eral ratio of 1 cup dry beans to 5 cups
water.
Boiling
the Beans - Drain the soaking water from the beans and
rinse. Add fresh, unsalted water to cover the beans and
bring to a boil over high heat for a few minutes. Reduce
the heat to medium and allow to cook at a full simmer until
beans are tender to the bite. Different beans will vary
in the time required for boiling according to their shape,
"thickness," and age. Older beans will take longer to
cook. Beans are done when the outside skin is still
intact, but the bean smashes easily when squished with a
fork.
Storing
Cooked Beans - Refrigerate cooked beans in their liquid
for up to 5 days. The liquid will help prevent the beans
from drying out. Similarly, bean dishes may be
refrigerated for 4-5 days; the beans will continue to gather
the flavor and spices of the dish and often taste better the
second day! Cooked beans may be frozen for 2 to 3 months
and are easily reheated. Boil up a big batch of beans
and package them in convenient sizes for later
use.
 Microwaving Dried
Beans - Generally, experts agree that
microwaving dried beans doesn't work well. They require
a long, low simmering process that is sometimes difficult to
achieve in a microwave setting.
Beans in
a Slow Cooker - Experts recommend cooking dried, soaked
beans in a slow cooker on a high setting for 2-3 hours taking
care that they remain immersed in liquid as they swell and
absorb the moisture. After this period, turn the beans to a
low setting and allow them to cook for 6 to 8 hours.
This second step requires less attention. Slow cookers are, of
course, great for reheating cooked beans and preparing all
kinds of bean
dishes.
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Cooking Under Pressure -
Healthy in a Hurry!
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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 m eat 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!
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Cucina Fresca's Smart Bean
Tips
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 Tip #1: It's a great
strategy to keep a few cans of beans in your pantry for quick
access. Drain and rinse canned beans prior to adding
them to your dish. Choose a can opener that does not
leave a sharp edge or drop metal shavings into your
food. OXO's Smooth Edge or the Zyliss' Safe Edge can
opener are smart choices.
Tip #2: Explore
unconventional ways to use beans! Add a 1/2 cup of
cooked beans to your morning smoothie mix; they will give a
well-rounded nutritional boost to your drink for just
pennies. Add cooked beans to your muffins, mashed or
whole, for some amped up nutrition.
Tip #3: Mash cooked
beans with a pastry cutter instead of a potato masher; this
helps to cut the outer skin surrounding the bean. Mashed
beans can be turned into a quick sandwich spread with a few
spices and herbs.
Tip
#4: During very hot weather, soak dried beans in
the refrigerator. This will keep the beans from
fermenting and prevent a sour taste.
Tip #5: A one-pound
package of dry beans is the equivalent of about 2 cups dry, or
about 4-5 cups cooked. A typical can of beans (15 oz.)
will contain about 1-1/2 cups of beans.
Tip #6: Try roasting
cooked beans in the oven and enjo y the fact that roasted
beans have far less fat than most nuts. Pat dry two cups
of cooked beans, toss them with a tablespoon of olive oil, and
sprinkle with your choice of spices. Roast in a 350 F
oven for an hour, or until the beans are dry and
crunchy. Grill rubs are perfect spice mixes to use for
roasting beans.
Tip
#7: Salt toughens the outer skin of beans making
them less permeable to water, and lengthening the time it
takes to cook. Add salt to beans only after they are cooked to
the desired
tenderness.
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Q &
A's
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  Q: I pressure cooked the
beans as directed, but they're not quite tender. What
should I do?
A: Under-cooked
beans are no fun! Finish cooking the beans in the
pressure cooker, uncovered, on the stovetop, until the beans
are soft all the way to the center; it shouldn't take too
long. Cooking times for beans may vary according to
variations in sizes, age of the bean, and quantity of beans
being cooked. As you gain experience with pressure
cooking beans you'll quickly become a pro in adjusting cooking
times to specific situations.
Q: I love beans, but they're
hard on my digestive system, if you get what I mean. . .
.
A:
It's true; beans can affect some individuals in uncomfortable
ways, but don't let that keep you from eating beans. The
culprits here are the complex sugars found in beans. The
undigested sugars produce a party for local intestinal flora
once they reach the large intestine, and you know the rest of
the story. Using the Hot Soak method noted above can reduce
the discomforting sugars by 50%. Also, boiling beans at
a full boil for 8-10 minutes before placing on simmer will
diminish the offending sugars. Alternatively, add the
missing enzyme, in pill or liquid form, prior to eating your
bean dish and you'll bypass the whole topic.
Q: I've cooked the beans more
than prescribed time, but they're still tough. What's
wrong?
A: Tough beans can
result from: (1) Cooking with salt. Salt toughens the
outer membrane of the bean making it less permeable to water,
and/or (2) Acidic ingredients may be present. Add acidic
ingredients, such as tomatoes, lemon juice, wine or vinegar,
only after the beans have cooked to tenderness. Other
non-acidic flavorings, such as onions, herbs, and garlic, may
be added to the beans from the beginning.
 Q: Is pressure cooking
dangerous?
A: In the olden days,
pressure cooking pans periodically "blew their lids
off." But stories of exploding pots are a thing of the
past and part of kitchen folklore. Today's pressure
cookers have multiple safety mechanisms that allow for very
safe cooking and the elimination of "user errors" that may
have occurred more easily with older pots.
Q: What is the foam that
sometimes appears when cooking beans?
A: A white-to-brown
foam may appear on top of a cooking pot of beans. It's not
dirt. This foam results from bean proteins coagulating on the
water's surface. Skim off the foam prior to using the
beans. A teaspoon of oil added at the start of cooking
will prevent any scum or foam from
forming.
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Cookbook
Review
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The
Pressure Cooker Gourmet, 225 Recipes for Great-Tasting,
Long-Simmered Flavors in Just Minutes by Victoria
Wise. Copyright 2003. Published by The Harvard Common
Press, Boston Massachusetts.
 There couldn't be a more perfect
resource for discovering or rediscovering pressure cooking
techniques. The cookbook encompasses daily life in the
kitchen with recipes for breakfast, lunch, and dinner, and
spans full menus of soups, salads, entrées and desserts.
Ms. Wise's elite culinary career brings a great deal of panache and contemporary
taste to a subject that sometimes suffers from stereotypes of
the past. The pressure cooking instructions are
informational and in plain language. Ms. Wise
concentrates on creating flavor and delicious food with the
pressure cooker as the means for getting to a satisfying
end. The book is organized by food groups and, in her
wording, recipes range from "homey to haute." This book
gives every novice pressure cooker user the confidence to get
started, and supplies the experienced cook with plenty of
sweet successes that will keep the pressure pot busy every
day!
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Good Bean
Recipes
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Recipes excerpted from The
Pressure Cooker Gourmet, by Victoria Wise. (c) 2003,
used by permission from The Harvard Common Press. All rights
reserved.
Each of these recipes is suitable for
pressure-cooked beans, boiled beans, or even canned
beans. We hope you'll enjoy each of these recipes as
much as we did, and vow to incorporate more beans in your
diet!
Lentil
Salad with Feta Cheese and Walnut Oil
 This lentil salad is so simple and
easy to make, we're determined to make it a frequent staple in
our refrigerator. It makes a perfect carry-to-work lunch
that's hearty, nutritious and satisfying. Among the legume
family, lentils are some of the most accessible. Because
of their flat shape, they cook up quickly and easily under
pressure or in a saucepan without pre-soaking. The
combination of lentils and walnut oil is divine; the nuttiness
of each compliments the other. We couldn't help but add
a few freshly toasted walnuts on top!
Click here to view the
recipe.
Click here for a
printable version
of the recipe.
Not-So-Classic
Red Beans and Rice
with
Fresh Thyme and Andouille Sausage
 Just in time for Mardi Gras, (Tuesday,
February 24, 2009), this variation on Red Beans & Rice
will transport you to New Orleans for at least one
evening. Simple ingredients, easily prepared, the saucy
beans over rice are instant comfort food. The andouille
sausage's spicy, smoky sweetness lends deep flavor to the
beans as they meld together. Keep the Tabasco sauce
handy for a pass around the table. Laissez les bons
temps rouler! - Let the good times roll!
Click here to view the
recipe.
Click here for a
printable version
of the recipe.
White
Beans Bretonne
 This dish exudes "simple elegance."
The onion, fresh tomato, and wine sauce gently cradle the
white beans and impart a delicate experience that you would
never quite suspect beans could have. If all you know of
beans is chili or refrieds, this preparation will clue you
into the breadth and versatility of beans as a simple gourmet
food. Ms. Wise explains in her introduction that this
recipe was developed from her days at the famous Chez Panisse
restaurant where it was served with lamb. Sounds like
the beginning of a delectable spring menu!
Click here to view the
recipe.
Click here for a
printable version
of the
recipe.
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