Category Archives: Food

Eggs, Food, health, pulses, weight loss, weight loss

Make Your Own Beans or Ful Medames

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This morning I stepped on the scale and the number had gone up instead of down or staying in place. I had had nothing planned for dinner tonight (late on menu planning) so I have decided to make what our son lovingly called ‘make your own beans’ when he was a toddler. It’s basically an ancient recipe and possibly one if the oldest street foods, so I have been told. All it is is beans, cooked, served with seasonings- traditionally salt, olive oil, garlic and pepper.

Variations include cooking eggs in their shells with the beans and adding onion skins or coffee to the cooking liquor. We’ve decided that coffee makes the best ful for us, so that’s what I now use. 🙂 I also prefer darker beans for this recipe, as it’s dependent on the beans for flavor.

So I am going to start with three cups of these dark red beans (about a pound) in the pressure cooker. This would feed four people, if they like beans.

Then I nestle six eggs in the beans.

And then I add about a cup of brewed coffee and a quart of water. If I were using anything other than my Instant Pot, I would add more water and watch it more. I have made this in the slow cooker, on the range and in the oven. I have not yet tried it in the ashes of a campfire, but I really want to. 🙂

And that is it. Cool until the beans are done. I have all day and the pot will take under an hour. Other cooking versions take different times. The next step will come at serving, so by the magic of the internet…

Here are the beans, done and able to be crushed by the back of a spoon.

They will sit like that until serving time. Which is now. 🙂 We have sourdough bread, salt, oil, pepper and fresh garlic.

You can mash it together and serve like hummus. Make it into a wrap. Serve as a side dish. Skip the egg. Add tomato, chili, parsley, any seasoning you want. It’s a simple, healthy, filling meal that should be on rotation in any home that loves pulses.

Food, pulses

Are pulses toxic?

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Well, if you are looking for a reason to avoid pulses, I am sure this will do. Beans are certainly, surprisingly, toxic. They are also surprisingly easy to make safe.

First, it’s mostly kidney and Lima beans that are toxic. Second, the toxins will make you moderately ill, at worst, unless you are eating your weight in beans. Third, it is laughably easy to make these beans safe.

Lima beans (also called butter beans when fresh) have linamarin in them, a compound that could potentially make you ill because of it’s similarity to cyanide. This toxin is broken up by cooking the beans, so the rule is to never eat raw Lima beans.

A different toxin, phytohaemagglutinin, a lectin, is also present in many beans. Red kidney beans are the worst culprit, however, and care should be given when making them. Again, cooking them will destroy the toxin. A hard boil for 10 minutes is enough to make the beans safe, but the FDA says 30 minutes just to be sure. The problem comes in slow cookers, which may not heat the beans high enough with low cooking temps. Pressure cookers, the range, and some slow cookers will be fine.

Again, these toxins are not fatal, and are easy to get rid of. And even if you do get sick, odds are it will last only a few hours. However, if you want to follow a ‘raw’ diet, pulses may not be your food of choice.

In addition, a small percentage of the population will potentially die from fava (broad) beans. These will only hurt you if you have a medical illness, but it is yet another way this incredibly healthy food can kill us.
https://www.youtube.com/watch?v=9-gvnQfbrIA

So, if you really want to be a bummer at events and avoid eating beans at all costs, there you go. For the rest of us, let’s forge on!

(Lima beans are capitalized because they are named after Lima, Peru, where they have been cultivated for 6000+ years)

Food, health, pulses

WHO is saying to eat pulses?

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I’m so sorry. I will try to avoid that in the future. But yes, the WHO, the US and Canada are all pushing to eat more pulses. The UN actually made 2016 the ‘Year of the Pulse’ to try and get more people to eat them.

Yes, another post about how important it is to get more pulses into your diet. Because it simply can’t be emphasized enough that pulses are cheap, so affordable to everyone around the world, not just to trim a food budget; highly nutritious, so they can reduce malnutrition in poverty stricken countries, and add nutrition to the food rich but nutrition poor diets of many western countries; healthy, for digestive systems, hearts, blood sugar levels, cholesterol levels, and many other lifestyle issues; good for the environment, because pulses add to the biodiversity of the soil they are grown in, contributing to healthier soil a healthier environment, and reducing the need for fertilizer; and good for the environment because they mitigate climate change and put less waste into our environment.

There are simply no reasons to not add pulses to your diet, or replace some proteins in your diet with them and many many reasons to do it. Of course, this is assuming you do not have one of the rare problems where you simply cannot digest pulses.

So you are sold, and you want to add more pulses to your diet? You are in luck, because one thing I have is a wide range of pulse meals to share.