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The Simple Bean Recipe Resource for Older Adults

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The Simple Bean A Bean Toolkit for Older Adults 2 Week MENU PLAN to include beans in your daily diet Includes background information about beans! Recipes for One or Two Table of Contents Background What Are Dry Beans? ………………………………………………………..3 How Are Dry Beans Grown and Harvested in Canada? ………4 What Are the Different Varieties of Dry Beans? …………………5 What is the Nutrient Profile of One Serving of Dry Beans?...7 What Are the Health Benefits of Consuming Dry Beans? …..8 Digestion Tips for Consuming Dry Beans ……………………………9 Use and Storage Tips for Canned Beans …………………………….9 Menu Plans Introduction ………………………………………………………………….....10 Week 1: Menu Plan …………………………………………………….......11 Week 1 Grocery List ………………………………………………………….12 Week 1: Recipes …………………………………….…………………………13 Week 2: Menu Plan ……………………………….………………………...20 Week 2 Grocery List …………………………….…………………………..21 Week 2: Recipes …………….………………………………………………...22 Concluding Remarks Conclusion ……………………………………………………………….…….…43 Acknowledgements ………………………………………………….….…..43 Page 2 Background What Are Dry Beans? Dry beans are considered to be a legume, or more specifically, a pulse. Legumes are plants that have their seeds enclosed within a pod, such as soybeans, peanuts, fresh peas, green beans and pulses. Pulses are the dried seeds of legumes which include lentils, dry peas, chickpeas and dry beans. Page 3 Background HowHow AreAre DryDry BeansBeans GrownGrown andand HarvestedHarvested inin Canada?Canada? Dry beans are grown as a After the seeds are planted, row crop. Farmers plant the soil is often packed to seeds in rows in mid-to- ensure good seed-to-soil late May or very early contact. This helps the seeds June. sprout quickly and evenly through the soil. A warm growing season The pods reach maturity (temperatures between in late August to early 20 and 30°C) and warm, September. Beans are moist soil conditions is considered mature when needed for successful crop the pods have turned a growth. yellow colour, but are still flexible. Beans are harvested when Quality is important because dry 90% of the of the pods on beans are sold based on their the plant have matured. The seed coat quality and colour. seeds are then removed Harvesting in dry weather during from each pod and the pods late summer or early fall will help are discarded. maintain quality. The harvested dry seeds are quality checked – any dry beans with cracks, splits, discoloration or deformation are removed before making their way into bags or cans on store shelves. Page 4 Background What Are the Different Varieties of Dry Beans? White Navy Bean Also known as the white pea bean. This bean variety works well in soups, salads and baked bean dishes. Dark Red Kidney Bean This bean variety is great in soups, casseroles and chilis. Black Bean Also known as the black turtle bean. This bean variety has a nutty flavour and a meaty texture, making it perfect for Mexican-style dishes and burgers. Small Red Bean Also known as the Mexican red bean. This bean variety holds both shape and firmness when cooked and is most often used in soups, salads, chili, and Mexican-style dishes. Page 5 Background What Are the Different Varieties of Dry Beans? White Kidney Bean Also known as the cannellini bean. This bean variety has a creamy texture and would make a perfect addition to mashed potatoes or used as a base for dips. Romano Bean Also known as the cranberry bean. This bean variety is most commonly used in Italian-styled dishes, but is also great in chili. Lima Bean This bean variety is most commonly known for it’s rich, creamy flavour and is great in soups, salads and casseroles. Pinto Bean Also known as the speckled bean. This bean variety is perfect for chili and refried beans. Page 6 Background WhatWhat isis thethe NutrientNutrient ProfileProfile ofof OneOne ServingServing ofof DryDry Beans?Beans? Macronutrients Free of cholesterol one serving = ¾ cup cooked Free of trans fat Low in total fat Low in saturated fat Very high in fibre Good source of protein Micronutrients High in Aids in the formation and maintenance calcium of bones and teeth Very high in A factor in energy metabolism, tissue magnesium formation and bone development Very high in A factor in red blood cell formation iron High in A factor in energy metabolism and vitamin B6 tissue formation Page 7 Background WhatWhat Are Are the the Health Health Benefits Benefits of ofConsuming Eating Dry Dry Beans? Beans? Beans consumption can improve these top 5 health areas: Heart Health Beans are cholesterol-free and low in fat, which can reduce the risk of heart disease. Diabetes Beans have a low glycemic index, which helps control blood sugar levels. Cancer Beans have a unique fiber composition, key nutrients and phytochemicals to help combat cancer risk. Body Weight Management Beans contain soluble fibre which can increase the feeling of fullness. Constipation Beans contain insoluble fibre which can regulate the digestive system by adding bulk to stool. Page 8 Background DigestionDigestion Tips Tips for for Consuming Eating Dry Dry Beans Beans Why can beans cause abdominal Tips to reduce discomfort: discomfort and flatulence? Take it slow. Eat small amounts 1 and gradually increase your intake. Beans contain a particular type of carbohydrate, called oligosaccharides. The Experiment. Try different varieties human body is not able to completely 2 of beans, not all are made equal. break down oligosaccharides with our Fibre boost. Increase your intake digestive enzymes. Instead, the healthy 3 bacteria that live in the large intestine of other fibre-rich foods. break down these oligosaccharides through Rinse. Always thoroughly rinse fermentation – leading to a sometimes 4 unpleasant result. canned beans before consuming. Use and Storage Tips for Canned Beans Canned beans are convenient and ready to use. Always thoroughly rinse canned beans before using to reduce any added sodium from the canning process. Rinsing canned beans can reduce sodium content by up to 50%! Storing rinsed canned beans Storing rinsed canned beans in the fridge: in the freezer: Store time: Up to 5 days Store time: Up to 6 months Store in an airtight container and Store in single serving portions in an cover the beans with water airtight container or freezer bags Page 9 Menu Plans: Introduction Menu Plan: Week 1 Learning to Love Beans Eating beans can be simple. The trick is consuming them without causing abdominal discomfort or flatulence. Week 1 focuses on how to gradually include beans in your daily diet. Consuming ½ cup or more of beans per day has been found to be associated with higher nutrient intakes and improved diet quality. Week 1 provides a menu plan to include ½ cup of beans per day at one single meal. And to make it even simpler, a grocery list is included. Menu Plan: Week 2 Beans at Every Meal Do you love beans, but aren’t entirely sure how to prepare them? Or maybe you’re unsure of what bean varieties work best in different dishes? Week 2 focuses on how to include different bean varieties in your daily meals. The nutritional composition can vary between different types of beans, therefore consuming a variety will ensure you reap the benefits of beans. Week 2 provides a menu plan to include beans at every meal. And to make it ever simpler, a grocery list is included. Page 10 Week 1: Menu Plan Breakfast Lunch Dinner Sunday Banana-Bean Overnight Oats Monday Split Pea White Bean Chili Black Bean Tuesday Burgers White Bean Wednesday Salad White Bean Thursday Zucchini Oatmeal Friday Creamy White Bean and Pumpkin Soup Cajun Chicken Saturday Black Bean Bowls Page 11 Week 1: Grocery List Note: Grocery list is for 2 Dairy/Fridge Sauces/Oils servings of each recipe 1 litre milk Olive oil 1 tub low-fat plain yogurt Low sodium soy 1 small carton of eggs sauce Produce Tabasco sauce 1 banana Canned Goods (optional) 1 pint blueberries 2 cans white navy beans 1 orange 1 can black beans Spices 1 lime 1 can white kidney beans Ground cinnamon 1 pineapple 1 can pumpkin puree Ground coriander 1 tomato 15 oz can diced, fire Ground cumin 1 cucumber roasted tomatoes Ground nutmeg 1 medium zucchini 1 small jar salsa Ground black pepper 1 red bell pepper 1 carton vegetable broth Dried oregano 1 small sweet potato 1 carton chicken broth Dried thyme 1 white onion Smoked paprika 1 yellow onion Dry Goods/Baking Chilli powder 1 red onion Rolled oats Garlic powder 2 cloves garlic Breadcrumbs Onion powder 1 poblano pepper Dried green split peas Sea salt 3 avocadoes (optional) Brown sugar Cayenne pepper Romaine lettuce (optional) Maple syrup (optional) Fresh parsley (optional) Vanilla extract Fresh cilantro (optional) Coconut milk (optional) Green onions (optional) Pumpkin seeds (optional) Pecans (optional) Bread/Bakery Raisins (optional) 2 hamburger buns Dates (optional) Coconut flakes (optional) Meat ½ pound chicken breast Rice/Pasta (boneless & skinless) Brown rice Page 12 Week 1: Recipes Sunday Banana-Bean Overnight Oats (Recipe created by Emily Farrell) PREP TIME COOK TIME SERVINGS 10 minutes 0 minutes 1 + 8 hour refrigeration INGREDIENTS • ½ banana • ½ cup canned white navy beans (rinsed and drained) • ½ cup rolled oats • ½ cup milk • ¼ tsp vanilla extract • ¼ tsp ground cinnamon • ½ cup fresh or frozen blueberries DIRECTIONS 1. Mash the banana with the white navy beans using a potato masher. 2. Add the mashed banana and beans mixture to a mason jar (or other sealable container). 3. Add in oats, milk, vanilla and cinnamon. 4. Top with blueberries. 5. Screw on the lid and
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