The

BEANS

& GRAINS

Bible

The

BEANS

& GRAINS

Bible

The ultimate resource: from kidney

beans and black beans to modern

superfoods such as quinoa

and farro

Emma Borghesi

San Diego, California

Copyright © 2015 Thunder Bay Press

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Printers Row Publishing Group is a division of Readerlink Distribution Services, LLC. The Thunder Bay Press name and logo are trademarks of Readerlink Distribution Services, LLC.

All notations of errors or omissions should be addressed to Thunder Bay Press, Editorial Department, at the above address. All other correspondence (author inquiries, permissions) concerning the content of this book should be addressed to Moseley Road, Inc., 129 Main St., Suite B, Irvington, NY 10533.

Thunder Bay Press

Publisher: Peter Norton

Publishing Team: Lori Asbury, Ana Parker, Laura Vignale

Editorial Team: Melinda Allman, Traci Douglas, J. Carroll

Production Team: JoAnn Padgett, Rusty von Dyl

Moseley Road Inc., www.moseleyroad.com

Publisher: Sean Moore

Author, interior design, and layout: Emma Borghesi

Consultant dietitian for meal plans: Danielle Bowman

Cover design: Philippa Baile and Lisa Purcell

eISBN: 978-1-62686-514-3

eBook edition: October 2015

Disclaimer

The information in this book is of a general nature and is intended to help you understand issues concerning nutrition and health; it is not a substitute for professional medical or dietary advice. While all care has been taken in the preparation of its contents, the publisher and the authors accept no liability for damages arising from information in this book. Please always consult your doctor or an accredited dietitian for advice specific to your individual health requirements.

Warning: To avoid the risk of salmonella, use pasteurized eggs. The pasteurization process kills any harmful bacteria in the egg.

Contents

What’s So Great About Beans and Grains?

Beans, Grains, and Nutrition

Going with the Grains

Cereal Grains

Barley

Finger Millet

Foxtail Millet

Maize/Corn

Oats

Pearl Millet

Proso Millet

Rice

Rye

Sorghum

Teff

Triticale

Wheat

Wild Rice

Ancient Grains

Einkorn

Emmer

Khorasan

Spelt

Pseudograins

Amaranth

Buckwheat

Kaniwa

Quinoa

The New Pseudograins

Acacia

Chia

Flaxseed

White Goosefoot

Flour Alternatives

Let’s Talk About Beans

Dry Beans

Chickpeas

Common Beans

Fava Beans

Lentils

Lima Beans

Lupini Beans

Peas

Pigeon Peas

Runners

Other Dry Beans

Fresh Peas and Beans

Green Beans

Long Beans

Peas

Runner Beans

Wax Beans

The Exceptions

Alfalfa

Carob

Jicama

Mesquite

Peanuts

Soy

Tamarind

Meal Plans

Vegetarian and Vegan

Gluten-Free

Recipes

Glossary

Index

Acknowledgments and Credits

Author’s Note: In this book, the term bean refers to the fruit, or part of the fruit (such as the pod or the seed), of a wide range of edible, pod-bearing plants, also known as legumes. It includes fresh green beans, peas, soybeans, peanuts, lentils, chickpeas, and dry beans (also known as pulses), among others.

What’s So Great

About

Beans and

Grains?

EVERYONE KNOWS BEANS AND GRAINS ARE HEALTHY, AND MOST PEOPLE KNOW THEY’RE DELICIOUS, TOO. BUT WHAT EXACTLY IS SO SPECIAL ABOUT THEM?

IT’S ALL ABOUT THE PROTEIN, ENERGY-GIVING CARBS, FIBER, FLAVOR, AND SUSTAINABILITY.

The Great Protein Package

What many people don’t realize is that mixing beans and grains together in the same meal or eating a variety of beans and grains over the course of a day will provide perfect protein. This dispels the myth that meat-free and low-meat diets are lacking in complete protein.

The simple process of pairing one source of protein, such as beans, with another complementary protein, such as grains, to provide a complete protein source was once thought to be complicated and time-consuming. Not surprisingly, many people abandoned the idea in a sea of confusion about amino acids. But at least part of this resistance was that it focused on vegetarian food sources at a time when the idea of eating meat as a necessary part of a healthy diet was deeply entrenched.

Conversely, meat-free diets were regarded with suspicion and thought of as lacking in nutrition—so much so that, at times, the scientists researching the benefits of meat-free diets found themselves in the position of needing to understate matters, so as not to upset the food and dietary establishment.

Recently, though, there has been a surge of interest in vegetarian food. There are so many benefits: vegetarian dishes are nutritious, delicious, affordable, ecologically sustainable, fun to grow and harvest—the list is endless. Within this more accepting environment, the real truths about the ease and simplicity of a low-meat or meat-free diet are gaining a deserved foothold in our culture. People can easily sustain themselves on such diets—much of the world does already—or incorporate some meat-free meals into their lives, without compromising health or nutrition. (More information about complementary protein and the amount of protein needed in the diet can be found on page 25.)

Fast Fact

Beans are the world’s most concentrated source of plant-based protein, and they work together with grains to provide a complete source of protein.

And There’s More …

The protein benefits are only one part, albeit a large part, of the brilliant beans-and-grains equation. All sorts of other nutritional benefits come into play as well. Beans and grains are both great sources of dietary fiber, so eating them together is an easy way to meet the body’s fiber requirements. For the most part, they are also low in fat and excellent sources of low- and medium-GI carbs. And they boast an impressive array of vitamins, minerals, and other plant nutrients (called phytonutrients), such as antioxidants.

Fast Fact

Beans and grains are great sources of energy-giving carbohydrates and dietary fiber.

Nutrition aside, diets high in beans and grains are sustainable from an ecological and economic point of view. Growing beans and grains is less demanding on the planet than animal-based agriculture; beans even support the planet because of their amazing ability to put essential nitrogen back into the soil and make it available to other plants and animals. Further, beans and grains do not require the same high investment in stock necessary for animal farming, so they can be grown economically from seed up. In this way, they also lend themselves to small-scale growing in gardens and communal plots, without the need for special equipment.

Fresh salad made with quinoa, corn, avocados, tomatoes, and beans.

High-yielding beans are great plants to grow in a home vegetable garden, but lots of grains can be grown this way, too. So it’s not hard to see the economic importance of beans and grains to disadvantaged or isolated communities that have a limited ability to raise animals, or to heavily populated areas where food demands are high. In fact, since ancient times, smaller communities all over the world have been able to sustain themselves through their own homegrown produce and have not had to rely on commercially farmed or grown produce. The driving force for these practices is as simple and primitive as life itself: the need to eat. Meanwhile, contemporary organic farming on both large and small scales reflects renewed interest in these long-held practices, but in this case, the driving forces are primarily sustainability, nutrition, and an increasing demand for organic foods.

Many varieties of beans and grains have evolved sufficiently to enable them to survive in difficult environments—such as harsh, arid climates or cold, steep terrains—and the economic importance of this cannot be understated. Hence, research seeks to establish which grains and beans grow best under which difficult circumstances, with one aim being to develop them further and make them available to communities in need. In the long term, this may provide the answer to famines and dwindling world food supplies.

In this quest, there have been some disappointments along the way, including the development of a wheat hybrid called triticale that was hailed as the answer to food shortages around the world but fell short of its goal (see page 105).

However, it is to be expected that the path to success will be littered with failures, and so the quest continues.

Fast Fact

In the late seventeenth century, Queen Elizabeth I enjoyed peas so much that she had them imported to England.

One need not be a vegan or vegetarian to enjoy delicious meals with a focus on beans and grains. Various meats, including beef and chicken, can easily be added to most of the recipes in this book if desired. When meat is added to the recipes, however, smaller quantities will be needed because beans and grains can stretch a meal without altering its flavor or texture significantly. Many times a few mashed beans have been added to burger patties, taco filling, and Bolognese sauce with nobody the wiser. Likewise, barley added to broth tends to enhance and enrich it.

Tending beans in a home garden.

Mexican food with refried beans, an enchilada, and rice.

Fast Fact

A breakfast of toast and peanut butter, or a nutty granola or muesli mixed with low-fat milk or soy milk, is a great high-protein way to kick-start your day.

So even though bean-and-grain meals are ideal for those who don’t eat meat, they are so appetizing that even the most hardened carnivores will soon be consuming—and be consumed by—their delicious flavors and textures. And of course, meals based on bean-and-grain combinations don’t have to be the basis of each day’s meals. Even including one or two in a weekly diet will reap benefits. Many can also be served as side dishes or starters.

Muesli made with peanuts, oats, dried fruit, and seeds.

Beans, Grains,

and

Nutrition

What Does It All Mean?

To appreciate the benefits of beans and grains, and of a healthy diet in general, a basic understanding of nutrition is needed. Included here is a short introduction, but a wealth of additional information is readily available in books and on the Internet. When researching information from the Internet, be sure to use credible sources such as universities, health authorities, and accredited nutritional organizations and databases to ensure the reliability of the information.

No food can offer miracle cures or provide a fountain of youth. Still, food nutrients play a major role in helping to stave off and even prevent certain health- and age-related disorders because, in addition to providing energy, they help support and maintain the body and all its functions. Nutrients also have a role in the body’s repair and detoxification processes. At the same time, care needs to be taken with anti-nutrients, those compounds found in food that are detrimental rather than beneficial to the body. A meal comprised mainly of beans and grains eaten once or twice a week, for instance, won’t fix the problems caused by too much fat, sugar, alcohol, and processed foods, which will sabotage the efforts of even the most diligent healthy foods. Given a chance, however, beans and grains will show just how health-boosting they can be.

Peanut butter, whole-grain bread, and bananas.

What Are Nutrients?

Nutrients are the compounds found in food that enable the body to grow and function. Once in the body, they facilitate all the chemical reactions that allow us to develop, grow, mature, maintain, repair, react, think, sleep, be active … and everything in between.

The term essential nutrients refers to seven types of nutrients that are essential for life. They are as follows:

• Vitamins

• Minerals

• Carbohydrates

• Proteins

• Fats

• Dietary Fiber

• Water

The first five are absorbed into the body and have specific roles to play. Of these, carbohydrates, proteins, and fats are known as macronutrients because they exist in a tangible form and because they need to be eaten in significant quantities. Vitamins and minerals, on the other hand, are known as micronutrients because they can be seen only on a microscopic scale within other foods and because they are consumed in small, yet effective, quantities.

Fast Fact

People with diets high in beans and grains who eat little or no meat tend to weigh less than those who source most of their protein from meat.

The sixth nutrient, dietary fiber, is not generally digested, so some nutritionists, while acknowledging its importance, do not classify it as a nutrient. In this book, however, given its high profile in beans and grains, dietary fiber is regarded as an essential nutrient.

The seventh nutrient is water. The largest component of our bodies, water exists in every cell, and is needed in some way or another in all bodily functions, from the invisible chemical reactions that take place all the time within us to thermoregulation (maintaining the body’s temperature), transportation of fluids, and excretion.

Although beans and grains offer many essential nutrients, they are especially important as sources of plant-based protein, and therefore are major components of vegetarian and vegan diets. They are also major contributors of low- and medium-GI carbohydrates and dietary fiber. It is important to remember that while foods are commonly called a carbohydrate, a protein, or a fat, most contain a combination of some or all of the seven nutrients in various quantities and ratios. Therefore, when a piece of chicken is referred to as a protein, this means only that protein is the macronutrient in greatest proportion overall. The chicken also contains some fat and various micronutrients. Similarly, a nut might be called a fat, but it contains protein and carbs in smaller proportions.

Tofu made from soybeans.

Fast Fact

Powerful phytonutrients, including antioxidants, are found in the seeds and pods of beans, and also in the bran of grains.

Another group of micronutrients are called phytonutrients and are found in plants. Like vitamins and minerals, they are active compounds that play a role in helping to slow the aging process, and guard against certain cancers and cardiovascular diseases. These phytonutrients include powerful antioxidants found in the color pigments of plants (carotene, for example). Other phytonutrients occur in the bran layer of grains or in the thin skin surrounding seeds, called the seed coat. This is one of the reasons, along with fiber content and various others, that whole grains are considered healthier than refined grains.

Although there