Page 20 - Florida Sentinel 1-19-18

Recipes
Beans and legumes have a number of health benefits, includ- ing reducing cholesterol, decreasing blood sugar levels and in- creasing healthy gut bacteria.
Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk.
Beans can also help you lose weight.
However———-Studies show that if you suffer from migraines,
eating beans might not be a good idea. Also, if you suffer from gout, eating beans might not be a good idea because they cause an increase in uric acid that trigger attacks.
1 teaspoon olive oil
1 onion, chopped
2 cloves garlic, minced
3/4 cup uncooked white rice
1 1/2 cups low sodium, low fat vegetable broth
1 teaspoon ground cumin
teaspoon cayenne pepper
3 1/2 cups canned black beans, drained
In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 min- utes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
FOOD FOR THOUGHT: COOKING BEANS:
STEP 1: Soak
Cover beans with water by 2 inches and add 2 tablespoons of salt per pound of beans. Soak beans for at least 4 hours or up to 12. Drain and rinse.
STEP 2: Simmer
Transfer beans to a pot and cover them with at least 2 inches of fresh water. Run heat to low. Add salt, spices, herbs and aromatics to stock for more flavor. Stir occasionally, never letting them boil rapidly.
STEP 3: Test
Beans are done when tender and cooked through, but not mushy. Don’t forget to save the cooking liquid for a hearty stock that freezes well.
Black Beans And Rice
Spicy Black-Eyed Peas
6 cups water
1 cube chicken bouillon
1 pound dried black-eyed peas, sorted and rinsed
1 onion, diced
2 cloves garlic, diced
1 red bell pepper, stemmed, seeded, and diced
1 jalapeno chile, seeded and minced
8 ounces diced ham
4 slices bacon, chopped
1/2 teaspoon cayenne pepper
1 1/2 teaspoons cumin
salt, to taste
1 teaspoon ground black pepper
Pour the water into a slow cooker, add the bouillon cube, and stir to dissolve. Combine the black- eyed peas, onion, garlic, bell pepper, jalapeno pepper, ham, bacon, cayenne pepper, cumin, salt, and pepper; stir to blend. Cover the slow cooker and cook on Low for 6 to 8 hours until the beans are tender.
Baked Kidney Beans In A Crock Pot
2 lbs. kidney beans, cleaned 1⁄2 cup sugar
2⁄3 cup molasses
6 teaspoons dry mustard
2 teaspoons salt
1⁄4 teaspoon pepper
1 large onions, cut in 1/2 or 1 large onion, diced small
1⁄4 lb. salt pork, cut into 1-inch chunks
4 1⁄2 cups water, boiling
Rinse dry beans in cold water. Place in a lg. bowl, and cover with 2" of cold water. Let soak overnight in refrigerator. Drain, and rinse beans.
Put beans in a lg. crock pot with the rest of the ingredients. Cook on high 12-14 hours or on low for 24 hrs., or until beans are soft, and juice is thick. Stir occasionally.
Check water occasionally to make sure there is enough water in the beans, so they don't boil dry.
Note:
If you use a smaller size crock pot cut the recipe in 1/2, and cook until beans are done. I always use my large crock pot, so I'm not sure how long it takes.
PAGE 8-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, JANUARY 19, 2018