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The Simple Bean Toolkit 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 In loving memory of my Aunt, for teaching me the importance of natural healthy eating to fuel my body and soul. And, of course, to indulge in the occasional handful, or bag, of chips. { Everything in moderation. } The Simple Bean: A Bean Toolkit for Older Adults. © Emily L. Farrell, M.Sc. candidate, Katarina M. Doma, Ph.D. candidate, Alison M. Duncan, Ph.D, R.D., 2018. Department of Human Health and Nutritional Sciences, University of Guelph, Guelph, Ontario. This toolkit is accessible in compliance with Web Content Accessibility Guidelines (WGAC) 2.0 AA standards. Table of Contents Background .………………………………………….. What Are Dry Beans? ………………………………………………………….…..4 How Are Dry Beans Grown and Harvested in Canada? ………5 What Are the Different Varieties of Dry Beans? ………….……6-7 What is the Nutrient Profile of One Serving of Dry Beans? ...8 What Are the Health Benefits of Consuming Dry Beans? …..9 Digestion Tips for Consuming Dry Beans ……………………………10 Use and Storage Tips for Canned Beans ………………………….…10 Menu Plans …….…………………………………..… Introduction …………………………………………………………………………....11 Week 1: Menu Plan ………………………………………………………….......12 Week 1 Grocery List ………………………………………………….………….13 Week 1: Recipes …………………………………….……………….………14-27 Week 2: Menu Plan ……………………………….………………..……….…...28 Week 2 Grocery List …………………………….………………….……..29-30 Week 2: Recipes …………….………………………………………….……32-73 Concluding Remarks ………………………..… Conclusion ……………………………………………………………...………………75 Acknowledgements ……………………………………………………….……..75 Page 3 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. Legumes Soybeans Peanuts Fresh Peas Fresh Beans Pulses Lentils Dry Peas Chickpeas Dry Beans Page 4 Background How Are Dry Beans Grown and Harvested in Canada? 1 Dry beans are grown 2 After the seeds are planted, as a row crop. Farmers the soil is often packed to plant seeds in rows in ensure good seed-to-soil mid-to-late May or very contact. This helps the seeds early June. sprout quickly and evenly through the soil. 3 A warm growing season 4 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 the pods have turned a crop growth. yellow colour, but are still flexible. 5 Beans are harvested when 6 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 from Harvesting in dry weather during each pod and the pods are late summer or early fall will help discarded. maintain quality. 7 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 5 Background WhatWhat Are Are the the Different Different VarietiesVarieties of of Dry Dry Beans? 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 6 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 ɛˁ’ʵ 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 7 Background What is the Nutrient Profile of One Serving of Dry 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 8 Background What Are the Health Benefits of Consuming Dry 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 9 Background Digestion Tips for Consuming Dry 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 digestive enzymes. Instead, the healthy Fibre boost. Increase your intake of bacteria that live in the large intestine 3 other fibre-rich foods. break down these oligosaccharides through fermentation – leading to a Rinse. Always thoroughly rinse sometimes unpleasant result. 4 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 10 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 Ȋʭȶɼ’ˁ entirely sure how to prepare them? Or maybe ˧ʇˉ’ʭȶ 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 11 Week 1: Menu Plan Breakfast Lunch Dinner Banana-Bean Sunday Overnight Oats Split Pea Monday 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 12 Week 1: Grocery List Note: Grocery list is for 2 servings of each recipe Produce Dairy/Fridge Sauces/Oils ❑ 1 banana ❑ 1 litre milk ❑ Olive oil ❑ 1 pint blueberries ❑ 1 tub low-fat plain yogurt ❑ Low sodium soy ❑ 1 orange ❑ 1 small carton of eggs sauce ❑ 1 lime ❑ Tabasco sauce ❑ 1 pineapple Canned (optional) ❑ 1 tomato ❑ ❑ 2 cans white navy beans 1 cucumber Spices ❑ 1 medium zucchini ❑ 1 can black beans ❑ 1 red bell pepper ❑ 1 can white kidney beans ❑ Ground cinnamon ❑ 1 small sweet potato ❑ 1 can pumpkin puree ❑ Ground coriander ❑ 1 white onion ❑ 15 oz can diced, fire ❑ Ground cumin ❑ 1 yellow onion roasted tomatoes ❑ Ground nutmeg ❑ 1 red onion ❑ 1 small jar salsa ❑ Ground black pepper ❑ 2 cloves garlic ❑ 1 carton vegetable broth ❑ Dried oregano ❑ 1 poblano pepper ❑ 1 carton chicken broth ❑ Dried thyme ❑ 3 avocadoes (optional) ❑ Smoked paprika ❑ Romaine lettuce (optional) Dry Goods/Baking ❑ Chilli powder ❑ Fresh parsley (optional) ❑ Garlic powder ❑ Rolled oats ❑ Fresh cilantro (optional) ❑ Onion powder ❑ Breadcrumbs ❑ ❑ Sea salt Green onions (optional) ❑ Dried green split peas ❑ Cayenne pepper ❑ Brown sugar (optional) Bread/Bakery ❑ Maple syrup ❑ 2 hamburger buns ❑ Vanilla extract ❑ Coconut milk (optional) ❑ Meat Pumpkin seeds (optional) ❑ Pecans (optional) ❑ ½ pound chicken breast ❑ Raisins (optional) (boneless & skinless) ❑ Dates (optional) ❑ Coconut flakes (optional) Rice/Pasta ❑ Brown rice Page 13 Week 1: Recipes Sunday Page 14 Week 1: Recipes Sunday Banana-Bean Overnight Oats (Recipe created by Emily Farrell) PREPERATION TIME COOK TIME # OF 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.
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