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TO THE RESCUE

texture and flavor. You can look for heirloom beans online unwanted side effect at bay, Stack recommends soaking and
or at specialty grocery stores. An heirloom bean is one not repeatedly rinsing and adding new water to dry beans (at least
produced by modern large-scale farming, but is rather passed twice) and rinsing canned beans thoroughly.
down over generations. The yields are smaller and they are To easily add dry beans to your diet, Stack suggests soaking
harder to grow, but they are fresher when brought to market them in the fridge. You can leave them in there until you are
and have a depth of flavor that is hard to resist. ready to use them as long as they are soaking in enough water
Dry versus canned beans is a personal preference— to cover all the beans. Remember, cooking dry beans gives
either works for whatever recipe you are preparing. Some you the advantage of controlling the firmness and texture,
prefer the taste of one over the other, so if you are new to which, depending on your taste preferences and recipe,
cooking with beans, try a few different brands to see what can give that extra punch to your dish. A great time-saver is
works for you. “Canned beans are an excellent time-saver,” cooking a large amount of soaked beans at one time and then
says Stack. “Dry beans have the advantage of the cook being freezing 1-cup portions for an easy go-to during the week.
able to choose how firm or soft they want the bean.” Versatile, easy, delicious and nutritious are some of the
best reasons to find new and creative ways to add white beans
Bring on the beans into your diet. Whether you use them as a substitute for
The foam or froth that occurs when cooking either canned another ingredient, a purée to increase nutrition or as the
or dry beans can give pause, especially to those who are main attraction of a dish, these diabetes superfoods can add a
new to cooking with beans. “This is the result of proteins whole new level of nutrition and satiety to everyday meals. †
from the beans being released during cooking, dissolving
in water and trapping small pockets of air. It is harmless,” Julia and Paul Wynn, of Garrison, New York, occasionally team up to cover
Stack explains. Even though this is a natural part of the health and nutrition trends.
cooking process and will not affect the taste of the dish,
some prefer to skim the froth from the top. FIND THESE 3 FLAVORFUL RECIPES AND MORE AT:
We have all heard the mischievous children’s song “beans, www.diabetesselfmanagement.com/recipes
beans, the musical fruit…,” but this is a real concern for many. • Southwest White Bean Stew
Gas and uncomfortable stomach bloating can make you hesitate • Stack’s Mix-In Macaroni and Cheese
• Spinach and White Beans
to add too much of this superfood into your diet. To keep this
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