A COMMENTARY FROM THE HEART

TL A COMMENTARY FROM THE HEART (13)

http://beaninstitute.com/recipes/bean-reference-chart/

There are so many varieties of beans…  yes, BEANS!

Maybe it’s the rainy weather we’ve had in Wichita lately, but it’s made me want to dig out my soup recipes and start using my slow cooker.

I wonder why Navy beans have that name.  As I understand it, they have this name because they were served to sailors at sea so often.  They are small and are so compatible in most recipes.  Since it is such a “flexible” bean, it is often used by commercial baked bean manufacturers.

Navy beans are an inexpensive ingredient that provide much-needed fiber and nutrients for those of us interested in eating a healthy diet.

Just 1/2 cup serving of Navy beans pack a huge nutritional punch!  They have a mere 130 calories with 8 grams of protein and 5 grams of fiber!  They also contain 128 mcg Folate, 2 mg Iron and 64 mg Calcium.  My favorite part is that they have less than 1% fat content and 1 mg of sodium!

Women who are getting older (I’m raising my hand) should eat foods rich in calcium and essential vitamins and minerals while limiting fat intake.  Navy beans fit the bill perfectly.

Does anyone else need to smile today???  Watch this – it’s too cute!

Even though it would be easier to open a can of manufactured baked beans, it’s better to make your own dishes with raw ingredients so you know how much sugar and fat is in it.  When I make homemade baked beans it is with sugar substitute which cuts the calories and carbohydrates in half.  Have you read the label on a can of baked beans lately?  Read one the next time you go to the grocery store – it’s a real eye-opener! 

I want to share a recipe I look forward to making this autumn:

Smoky Navy Bean Soup (slow cooker recipe)

Makes 8 servings

1 pound Navy beans, soaked overnight

2 cups, chopped smoked ham, about 8 ounces

1 large onion, chopped

3 ribs celery, thinly sliced

3 carrots, peeled and thinly sliced

1 can Rotel tomatoes

1/2 teaspoon dried thyme

1 teaspoon salt

1/4 teaspoon black pepper

1 bag (5 oz) baby spinach

  • Coat slow cooker bowl with Pam (or use a slow cooker liner)
  • Drain beans and add to slow cooker bowl.  Stir in 6 cups water, ham, onion, celery, carrots, tomatoes and thyme.
  • Cover and cook on LOW for 10 hours.
  • Remove 2 cups of the soup, purée (you can use a boat motor) then return to slow cooker.  Add salt and pepper; gradually add spinach and stir until wilted.

A little note – the first time I made this, I thought I’d just put my boat motor in the slow cooker to purée’ instead of taking 2 cups of soup out to purée.  That didn’t work well at all because my slow cooker liner got chopped into pieces along with the soup!  So, don’t do that!  Ladle the soup out of the slow cooker and put it in a separate bowl before you purée it.  LOL!!!

I hope this becomes one of your family favorites this autumn.  It’s economical and so very good and good for you!  Wink!  😉

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