Store This, Not That (Front Table Books, 2016), by Chrystal Godfrey and Debbie Kent, could be a helpful resource for anyone starting a food storage supply for times of devastation and disaster. Godfrey and Kent help readers by suggesting which products will get them more bang for their buck and have a long shelf-life. Readers will learn how to store each good and how to use it when the time comes. Find this excerpt in chapter 4, “Long-term Supply.”
A Perfect Pairing
Are beans a complete protein? No, but when eaten with nuts, seeds, or whole grains, within two days of beans they become one.
Did You Know? Beans Are for More Than Just Dinner
This is food storage’s best-kept secret! You can actually use beans to replace the fats (butter, oil, or shortening) in your baked goods! We promise that once you learn the secret of bean butter (found below in, Bean There, Done That), you’ll become addicted to this easy way to cut the fat and add a nutritional punch to your favorite foods!
More Cost-Effective Than Meat
Beans are very low in sodium and offer many of the same nutrients as meat, but without the fat and cholesterol. In fact, each half-cup serving of dry beans provides six to seven grams of protein and meets at least 10% of the Recommended Dietary Allowance (RDA) for protein, yet costs about 20 cents per serving.
Beans are a superfood and one of the most nutritionally complete foods available. In fact, no other food comes close to beans in providing protein, fiber and antioxidants in such high quantities. Beans give you a lot of bang for your buck. They are low in cost, cholesterol-free, low in fat (2–3%), and high in fiber, protein, carbohydrate, folate, and many trace minerals. In fact, because beans are high in fiber and low in fat, they can actually help lower your cholesterol.
Eating Three Cups of Beans Per Week Will
Beans, Beans, The Magical Fruit, The More You Eat the More You . . .
Beans contain sugars that our digestive tracts lack the enzymes to digest. To fight the noisy side effects of beans, you need to eat more beans! We know it sounds counterintuitive, but it’s true! If you gradually increase the amount of beans you eat over several weeks, you will overcome this. To help in the interim, you may want to invest in some Beano (an over-the-counter supplement that contains a natural food enzyme that helps prevent gas before it starts).
Dried Beans are beans that are uncooked, hard, and small. They can take longer to cook but are much cheaper in price and store for 30 years.
Cooked Beans can be purchased in the store in 15.5-ounce cans and are completely cooked. You can open, reheat, and eat. These have a best by date of a few years.
Instant Beans have been cooked and then freeze-dried. They need to be rehydrated before eating.
1 #10 can of dried beans = 23 15.5-ounce cans of cooked beans = 3.5 #10 cans of instant beans
If you store dried beans instead of instant beans in your food storage, you could save almost $500 per person! That is enough for a nice family vacation or a lot more food storage!
Year Supply Price Differences
12 #10 cans of dried beans ($180) = 276 15.5-ounce cans of cooked beans ($264) = 42 #10 cans of instant beans ($630)
Store This, Not That
Mix and match dried and cooked beans for all the benefits!
Dried Beans: You just can’t beat the price, storage life, or the small amount of storage space they will take on your shelves. They can take a long time to cook, but they can also be done in as little as 45 minutes.
Cooked Beans: If you’re turned off by the cooking time of dried beans and want beans that can be eaten right away, then these are your best option. You don’t need any extra time or money. Plus, if you shop sales you can get a great price on these.
Instant Beans: Can you say rip-off? They cost almost 5 times the price of dried beans, but they still take 20 minutes before you can eat and a lot of water to rehydrate!
Learn How to Use Beans in Place of Butter and Oil
Learn to Love Cooking Dried Beans
Soaking is an important step in the bean cooking process. Soaking has two major benefits: It reduces the cooking time and it breaks down the compounds in beans that cause gas. The longer beans soak, the more the gas-producing compounds break down. Beans will double or triple in size, depending on which soaking method you use, so it’s important to use a large enough pot when soaking beans. There are three soaking methods you can use, the Hot Soak Method, the Traditional Soak Method, and the Quick Soak Method.
The Hot Soak Method is the recommended method because it reduces cooking time and gas-producing compounds the most and produces consistently tender beans.
The Hot Soak Method
The Traditional Soak Method
The Quick Soak Method
After soaking the beans, rinse and cover with new water, covering the beans with one inch of water. Bring the beans to a boil and then gently simmer for the rest of cooking. Cook the beans for one hour, and then begin checking for doneness. Depending on their age, size, and variety, beans can take anywhere from an hour to three hours to cook through. Be patient. Keep the beans at a gentle simmer and taste frequently as they start to become tender. Add more water as needed to keep the beans submerged and stir occasionally.
3-1/2-quart or smaller slow cooker for 1 pound of beans or less, OR 5-quart or larger slow cooker for 2 pounds of beans or more
After soaking the beans (optional), transfer the beans to the slow cooker. If you haven’t already done so, rinse and pick over the beans, then transfer them to a slow cooker. Cover with water. Pour enough water over the beans to cover them by about 2 inches. Add any spices or onions. Cook on low for 6 to 8 hours.
Soaking your beans is completely optional when using a pressure cooker, which can save a lot of time! Check your manual for cooking times and pressure release methods. But if your beans have been soaked they can cook in as little as 5 minutes, or 45 minutes unsoaked. Also, be sure to add 1 tablespoon of oil to your beans to keep the foam down.
*Cooking tip: Never add salt until the end of the cooking process—it makes the beans tough.
Prep: 10 min.
Bake: 20–25 min.
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