highlights
For some people, Beef can play an important role in their “Healthiest Way of Eating” if eaten in moderation. That is why I have included it among the World’s Healthiest Foods. But it is not just any Beef that is included; rather, I have chosen to include Grass-Fed Beef. That is because not only do many people feel that Grass-Fed Beef has superior flavor, but it offers some unique benefits over grain-fed Beef. One of the notable differences is its fatty acid profile as Grass-Fed Beef is suggested to have a higher omega-3 fatty acid content and lower total and saturated fat content than grain-fed Beef.
I also recommend Grass-Fed Beef that is organically raised, whenever possible, since this will give you greater assurance that the Beef you are eating is from an animal that was raised in a humane manner and without the use of unnecessary antibiotics and hormones. (For more on Organic Meats, see page 565.) I want to share with you how you can bring out the maximum flavor and nutritional benefits of Grass-Fed Beef by using the “Healthiest Way of Cooking” Methods.
Grass-Fed Beef is renowned as a very good source of protein and contains heme iron, a form of iron that is especially well absorbed by the body. It is a good source of zinc, an important mineral to support the immune system, and selenium, which provides antioxidant protection against the oxidative damage caused by free radicals. It is also a very good source of hard-to-find vitamin B12. (For more on the Health Benefits of Grass-Fed Beef and a complete profile of its content of over 60 nutrients, see page 564.)
Grass-Fed Beef is available in a wide variety of cuts that can fulfill many different recipe needs. The different cuts range in texture and tenderness as well as in fat content, making Beef a very versatile food. The leanest cuts of Beef are taken from the back leg bone, called the round bone. These include eye of round, top round and bottom round. These cuts are the leanest (most muscular) because the cow uses its back legs as its primary means of movement. The underbelly—including rib, ribeye, spare rib and brisket—is the site of the fattiest cuts.
Veal is the meat of young calves. Many individuals have avoided veal because of the inhumane way that the calves have been raised. Now you can find veal from calves that have not been raised in confined pens but are raised humanely and allowed to roam the pasture with their mother. They drink their mother’s milk and are not fed formula milk, which may contain antibiotics.“Calf’s meat” rather than “veal” is the name now used by the USDA. The meat is from animals that are two to three months old and can be found in natural food stores.
There are organizations that are issuing labeling claims for humanely raised veal. Products from farms that meet their standards bear the label “Certified Humane Raised and Handled.” You can find them at many natural food stores.
Grass-Fed Beef is available year-round.
The saturated fat (4.28 g) and cholesterol (95.25 mg) content of Beef may be of concern to some individuals (amounts based on a 4-ounce serving). Grass-Fed Beef contains purines and is associated with food allergies, which may be problematic for some individuals. Scientists advise that red meat intake should be limited to less than three ounces per day. Grass-Fed Beef is not for everyone as some individuals have difficulty digesting Beef. (For more on Purines, see page 727; and Food Allergies, see page 719.)
Turning Grass-Fed Beef into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select grass-fed beef
There are a few clues you can look for that will help you choose fresher quality Grass-Fed Beef. Always examine the sell-by date on the label and choose the Beef with the latest date. The meat should be a red or purplish color. Purchase Beef that has the least amount of fat; any fat should be white in color.
Grades for Grass-Fed Beef include Prime, Choice and Select. Prime is the most tender and flavorful but also contains the highest fat content. While USDA inspection of Beef is mandatory, grading is voluntary; therefore not all Beef is graded.
Avoid Grass-Fed Beef that is brown (a sign that the meat has been excessively exposed to oxygen and is spoiled) or has yellow-colored fat (which indicates that it has come from an older animal and the meat is less tender). Choose organically raised Grass-Fed Beef whenever possible.
2. the best way to store grass-fed beef
Since Grass-Fed Beef is highly perishable, it should always be kept at cold temperatures, either refrigerated or frozen. Refrigerate Grass-Fed Beef in the original store packaging, if it is still intact and secure, as this will reduce the amount of handling involved. Length of storage varies with the cut of Grass-Fed Beef; larger pieces will have a longer shelf life than pieces with increased surface area, which increases the rate of oxidation that causes meat to spoil. Ground Grass-Fed Beef will keep for only one to two days (because of its larger surface area), steaks for two to three days and roasts for three to five days.
3. the best way to prepare grass-fed beef
When handling raw Grass-Fed Beef, be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked, because raw meats can contain E. coli bacteria. In fact, you should use a separate plastic cutting board for meats. If you don’t use a separate board, make sure you wash your hands and cutting board very well with hot soapy water after handling Grass-Fed Beef. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let it sit for about 20 minutes to allow the bleach to evaporate. If your recipe requires marinating, you should always do so in the refrigerator as Grass-Fed Beef is very sensitive to heat, which can increase the chances of spoilage. Discard the marinade after use because it contains raw juices, which may harbor bacteria.
Thaw uncooked frozen Grass-Fed Beef in the refrigerator. Thawing by refrigeration requires planning ahead and most likely allowing a 24-hour thawing period. After defrosting raw Grass-Fed Beef by this method, it will be safe in the refrigerator for up to four days before cooking, depending on cut.
To thaw Beef at room temperature be sure to place in cold water and leave the Grass-Fed Beef in its original wrapping or place it in a watertight plastic bag. Change the water every 30 minutes.
4. the healthiest way of cooking grass-fed beef
The “Healthiest Way of Cooking” Grass-Fed Beef is to use methods that will keep it moist and tender. Grass-Fed Beef can be easily overcooked and become dry, so be sure to watch your cooking times. Different cuts of Grass-Fed Beef can be prepared using almost any cooking method.
While grilled Grass-Fed Beef tastes great, make sure it does not burn. Cut away and discard any burnt areas. It is best to grill Grass-Fed Beef on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000°F (260°C to 538°C). Burning Grass-Fed Beef can damage nutrients and create free radicals that can be harmful to your health. (For more on Grilling, see page 61.)
Using a thermometer is the only reliable way to ensure safety and to determine the “doneness” of Grass-Fed Beef. When cooking whole cuts or parts of Grass-Fed Beef, the thermometer should be inserted into the thickest part of the meat, away from the bone, fat and gristle. The thermometer may be inserted sideways if necessary. The USDA recommends cooking to a minimum internal temperature of 160°F (71°C) for medium-cooked whole cuts of fresh Beef and 170°F (77°C) for well-done cuts.
GROUND BEEF: Ground Beef must be cooked thoroughly to kill harmful E. coli bacteria. Unlike whole muscle meat, whose interior meat is sterile, the grinding process exposes the interior meat in ground Grass-Fed Beef to bacteria, which may be on the surface, in the air, on the equipment or on people’s hands. Food safety experts have one major rule of thumb to kill these bacteria—cook ground Beef to at least 160°F (71°C) or to well-done with no sign of pink coloration.
Never brown or partially cook Beef, then refrigerate and finish cooking later because any bacteria present will not have been destroyed. I don’t recommend cooking Grass-Fed Beef in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
Here are questions I received from readers of the whfoods.org website about Grass-Fed Beef:
Q I’ve read several claims on the Internet by producers of Grass-Fed Beef claiming that Grass-Fed Beef has an Omega-6:3 ratio comparable to fish. Is there any truth to this?
A I have seen some research that Grass-Fed Beef has a higher omega-3 content than grain-fed Beef. Yet, I have not seen any research that shows that they provide the same Omega-6:3 ratio as fish.
Q What is the healthiest cut of meat to eat?
A The differences you find in Beef are related to differences in fat distribution and tenderness. The nutritional composition of the meat such as vitamins, minerals and protein do not vary. Because Beef can be high in saturated fat, one of the criteria for “healthy” would be to look for a lean cut. The leanest cuts of Beef are taken from the back leg bone, called the round bone. These include eye of round, top round and bottom round. These cuts are the leanest (most muscular) because the cow uses its back legs as its primary means of movement. The site of the fattiest cuts of meat include the rib, ribeye, spare rib and brisket.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Grass-Fed Beef
“Healthy Sautéed” Grass-Fed Beef and Vegetables
Thinly sliced Grass-Fed Beef takes only minutes to prepare!
1 medium onion, cut in half and sliced medium thick
1 bunch asparagus, cut into 1-inch lengths, discard bottom fourth (about 2 cups when cut)
1/2 cup red bell pepper, thinly sliced
1 small carrot, sliced on the diagonal
3 TBS low-sodium chicken broth
1 TBS minced fresh ginger
3 medium cloves garlic
¾ lb Grass-Fed Beef sliced thin (1/4-inch)
2 TBS tamari (soy sauce)
1 TBS rice vinegar
1. Slice onion and press garlic, and let sit for 5 minutes (Why?, see page 276.)
2. Heat 3 TBS broth in a 12-inch skillet until it begins to steam.
3. Add onion, carrot and bell pepper to the broth and sauté covered for about 3 minutes over medium heat.
“Healthy Sautéed” Beef and Vegetables
Pinch red chili flakes
2–3 TBS extra virgin olive oil
Sea salt and pepper to taste
4. Add ginger, garlic, asparagus and Beef, and continue to sauté for another 3–4 minutes, stirring constantly.
5. Add tamari (soy sauce), vinegar and red chili flakes. Stir together and cover. Cook for another 2–3 minutes. It may take a few extra minutes to make sure the vegetables are cooked. Season with salt and pepper to taste and sprinkle with the olive oil.
SERVES 2
Flavor Tips: Try these 2 great serving suggestions with the recipe above. 
1. Add orange zest and juice from one medium orange to the “Healthy Sautéed” Grass-Fed Beef recipe and heat through.
2. Add toasted sesame oil and sesame seeds to “Healthy Sautéed” Grass-Fed Beef after cooking.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Grass-Fed Beef, and I will share them with others through our website at www.whfoods.org.
health benefits of grass-fed beef
Lately, red meat has been getting a lot of bad press. Studies have linked red meat to heart disease, atherosclerosis and even some types of cancer. But while the greasy, charcoal-burned bacon cheeseburger served with deep-fried French fries is a bad idea, a little bit of Grass-Fed Beef, added to stews, stir-fries or your favorite burrito recipe, may actually be healthy for you. Grass-Fed Beef is not only a very good source of protein but is also a concentrated source of numerous other health-promoting nutrients.
Grass-Fed Beef is a good source of iron, a mineral of vital importance to health, especially to pregnant women and children. Severe iron depletion leads to anemia, but even before anemia develops, people may experience iron deficiency, with symptoms of lethargy, forgetfulness and depression among others. This is because one of the vital roles of iron is that it is a component of hemoglobin, a molecule that transports energy-producing oxygen to the cells of the body.
Grass-Fed Beef is a very good source of protein, a macronutrient vital to so many of our body’s functions. From dietary protein, our body makes numerous other molecules that guide our body’s processes. These include structural proteins such as those that make up muscles, connective tissue and skin, antibodies that help keep our immune system strong, and transport proteins that deliver oxygen and nutrients throughout the body.
In addition to its numerous important physiological functions, dietary protein may be important in preventing bone loss in older people. In one study, the 70 to 90 year old men and women with the highest protein intakes lost significantly less bone over a four-year period than those who consumed less protein. Animal protein, as well as overall protein intake, was associated with preserving bone. Grass-Fed Beef contains high concentrations of the mineral zinc. In addition to playing a vital role in immune system health, recent research is focusing on zinc’s role in promoting bone health. A recent study found a correlation between low dietary intake of zinc, low blood levels of zinc and osteoporosis in men.
Grass-Fed Beef is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging selenium; heart-healthy vitamin B6, vitamin B12 and niacin; energy-producing vitamin B2 and phosphorus; and sleep-promoting tryptophan.
The term “organic” can be applied to a variety of different kinds of foods. The term can be used on agricultural products and on meat, poultry, eggs and dairy products. And it also applies to the methods used to process organically grown foods in preparing them for market or to retard spoilage.
Organic Livestock Production
Standards for organic livestock production are meant to assure both an organic product to the consumer and living conditions for farm animals that limit stress and promote good health. They address substances used in health care and feeding, as well as herd or flock management and housing.
Livestock includes cattle, sheep, goats, swine, poultry, fish, wild or domesticated game and horses raised for slaughter or used as draft animals. There are even standards for organic bee-keeping.
Regardless of whether they’re raised as breeding stock, as dairy animals or for slaughter, all livestock is covered by the Organic Foods Production Act.
What are the Basic Organic Standards for Livestock (Animals)?
Quite simply, organic livestock must be fed organic feed.
The National Organic Standards Board (NOSB) recommends that conventional feed be allowed only if the organic feed supply has been compromised by a national, state or local weather emergency, or by fire or flood on an organic farm. Growth promoters and hormones, and plastic pellets for roughage in feed are prohibited. Synthetic vitamins and minerals are allowed.
The following are some of the standards that meat and poultry (as well as eggs and dairy products) need to meet for them to be labeled as “organic”:
• Livestock must be fed rations composed of agricultural products, pasture and forage that are organically produced and, if applicable, handled.
• Prohibitions regarding animal feed include:
• Administering of animal drugs in the absence of illness
• Use of hormones to promote growth
• Use of supplements in amounts above those for adequate nutrition
• Use of mammal or poultry slaughter by-products for feed
• Excessive use of feed additives
• Routinely administering synthetic parasiticides
• Producers must provide conditions to maintain and promote the health and welfare of livestock including:
• Sufficient nutritional feed rations
• Appropriate housing, pasture and sanitation conditions
• Conditions allowing for exercise, freedom of movement and minimizing stress of the animals
• Administration of veterinary care
• Origin of livestock:
• Organic livestock must be from livestock under continuous organic management from the last third of gestation or hatching
• Organic poultry must be under continuous organic management beginning no later than the second day of life
• Milk or milk products must be from animals that have been under continuous organic management beginning no later than one year prior to milk production.
Organic production is managed with the intent to integrate cultural, biological and mechanical practices to promote the cycling of resources and promote ecological balance and biodiversity. These practices help to protect the soil and groundwater, provide health-promoting conditions for animals and ultimately help promote the health of the consumer.
The following highlights address some of the questions most frequently asked about the NOSB Recommendations for Organic Livestock Standards.
HOUSING AND HEALTH CARE FOR ORGANIC LIVESTOCK
Healthy living conditions and attentive care are considered first steps in the prevention of illness. Therefore, animals must not be overcrowded and must be allowed periodic access to the outdoors and direct sunlight. Antibiotics, wormers and other medications may not be used routinely as preventive measures.
WHY ARE ANTIBIOTICS ALLOWED IN ORGANIC LIVESTOCK PRODUCTION?
Organic feed, good living conditions and attentive care are usually enough to support animals without medicaion. However, animals do get sick, and it would be contrary to the underlying values of organic production to let an animal suffer or die when treatment is available. The NOSB therefore recommends that antibiotics be allowed only for the treatment of a sick animal, not as a growth promoter or preventive measure, and never on a routine basis. If an animal intended for slaughter must be given antibiotics, it can no longer be considered organic. If a breeding animal, dairy cow or laying hen must be given antibiotics, the NOSB recommends it be taken out of the organic production system for an appropriate withdrawal period.
highlights
Venison is a highly prized, wonderfully delicious and nutritious meat that can come from either wild or farmraised deer. Historians suggest that Venison has been consumed as a food longer than the other meats we enjoy today. The ancient Greeks seemed to be the first civilization that printed a guide to hunting with the ancient Romans lauding the pleasures of hunting and consuming wild game. Today, Venison is enjoyed by many cultures that enjoy hunting. While the flavor of the meat is directly related to the animal’s diet, Venison is typically described as having a strong flavor that is somewhat akin to a deeply woody, yet berry-like, red wine and a texture that is supple and tender. If you are not a hunter, you can now find Venison in the frozen food or refrigerated section of the market.
The concern over eating meat is often related to its high concentration of saturated fats. Unlike other meats, Venison is very low in saturated fat while providing a good source of protein. It is also a rich source of heme iron, the type of iron readily absorbed by the body, as well as the heart-healthy B-vitamins, B6 and B12. (For more on the Health Benefits of Venison and a complete profile of its content of over 60 nutrients, see page 568.)
Venison is more dense and less fatty than beef and will not have a gamey taste if it is properly prepared. Like beef, it comes in many different cuts, such as steaks, roasts, brisket, stew meat and ground Venison. The meat from the ribs and loin sections are more tender than cuts from the rump and shoulder. Chuck and shoulder are tasty and make good pot roast or can be tenderized and enjoyed as steak. Ribs and rib-eye steaks are tender and can be broiled or grilled. Shank and heel of round are bony leg cuts that are good for making soup stock.
Venison is available year-round.
Venison contains purines, which may be of concern to certain individuals. (For more on Purines, see page 727.)
Turning Venison into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select venison
There are a few clues you can look for that will help you choose fresher quality Venison. Venison from younger animals will have darker, more finely grained flesh and whiter fat; it will offer the most flavorful taste. The rib and loin sections are the most tasty cuts of Venison. Always examine the sell-by date on the label, if there is one, and choose the package with the latest date. Venison is generally available fresh and frozen.
2. the best way to store venison
Since Venison is highly perishable, it should always be kept at cold temperatures, either refrigerated or frozen. Refrigerate the Venison in the original store packaging, if it is still intact and secure, as this will reduce the amount of handling involved.
Follow the use-by date as a gauge to how long Venison will remain fresh. If the package does not have a use-by date, follow these simple guidelines: stored in store packaging or repackaged in a similar fashion, Venison roasts and chops can stay fresh in the refrigerator for 3 to 5 days, while ground Venison will only stay fresh for up to 2 days.
To help Venison remain fresh and extend its storage life, put it in a plastic storage bag, place it in a bowl and cover it with ice to reduce its temperature.
3. the best way to prepare venison
As with other meats, be careful when handling raw Venison so that it does not come in contact with other foods, especially those that will be served uncooked. Wash the cutting board, utensils and even your hands very well with hot soapy water after handling the meat. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let it sit for about 20 minutes to allow the bleach to evaporate.
If your recipe requires marinating, you should always do so in the refrigerator as the meat is very sensitive to heat, which increases the chances of spoilage. When defrosting frozen Venison, do so in the refrigerator and not at room temperature. Place it on a plate to capture any liquid drippings.
4. the healthiest way of cooking venison
The “Healthiest Way of Cooking” Venison is to use methods that will keep it moist and tender. Venison can be easily overcooked and become dry, so be sure to watch your cooking times. Different cuts of Venison are best prepared using different methods.
I have found that “Healthy Sauté” is the best way to cook Venison steaks. Tender cuts can be roasted or broiled, while tougher cuts like the leg and shoulder are best braised. (For more on “Healthy Sauté,” see page 57.)
I don’t recommend cooking Venison in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
Venison is a very good source of protein. Unlike most meats, it tends to be fairly low in fat, especially saturated fat. In fact, only 7% of its calories come from saturated fat. (For comparison, lean beef provides 16% of its calories from saturated fat, and chicken breast 10%.)
Venison is rich in B vitamins. It is a very good source of vitamin B12, riboflavin and niacin and a good source of vitamin B6. Vitamin B12 and vitamin B6 are both needed to prevent a build up of a potentially dangerous molecule, called homocysteine, in the body. High levels of homocys-teine can cause damage to blood vessels, contribute to the development and progression of atherosclerosis and diabetic heart disease and greatly increase the risk of heart attack or stroke. Homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis occurred more frequently among women whose vitamin B12 status was deficient or marginal compared with those who had normal B12 status.
In comparison to beef, a well-known source of iron, Venison provides well-absorbed iron for less calories and fat. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores is a good idea. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Women who are pregnant or lactating as well as growing children and adolescents need to pay particular attention to their dietary iron intake.
Venison’s B vitamins are also integrally important for maintaining optimal energy production. Two unique forms of niacin (known as NAD and NADP) are essential for conversion of the body’s proteins, fats and carbohydrates into usable energy. Niacin is also used to synthesize starch that can be stored in the body’s muscles and liver for eventual use as an energy source. Riboflavin protects oxygen-containing molecules from being damaged through its ability to recycle the antioxidant glutathione; therefore, like its fellow B-complex vitamins, it is important in energy production. Venison is also a good source of the mineral phosphorus, which is an active component of ATP, the molecule that fuels the activity of our cells.
Venison is a good source of three important antioxidant minerals—selenium, zinc and copper. These minerals help to promote overall health by helping to neutralize free radicals, which can cause damage to cells and tissues and compromise physiological function.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Venison
“Healthy Sautéed” Venison with Peppers
6 oz Venison steak
3 TBS + 3 TBS low-sodium chicken broth
¾ cup red bell pepper, sliced thin
¾ cup yellow bell pepper, sliced thin
1 small yellow onion, sliced thin
1/2 cup raisins
Extra virgin olive oil to taste
Sea salt and pepper to taste
1. Slice onions and let sit for 5 minutes. (Why?, see page 276.)
2. Heat 3 TBS chicken broth on medium in a stainless steel skillet.
3. When the broth begins to steam, add Venison steak and sauté for 3 minutes on one side, then turn and sauté for 2 minutes on the other side. Remove from the pan, set aside and cover.
“Healthy Sautéed” Venison with Peppers
4. In the same skillet, heat remaining 3 TBS chicken broth and add onions, bell peppers and raisins. Cover and sauté for 7 minutes.
5. While the vegetables are cooking, slice Venison.
6. When the vegetables are done, toss them with extra virgin olive oil, and sea salt and pepper to taste. Top with sliced Venison.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Venison, and I will share them with others through our website at www.whfoods.org.
Here is a question I received from a reader of the whfoods.org website about Venison:
Q A friend recently told me that beef is better than Venison because Venison has less protein in it than beef. I had never heard that before. Can you tell me if it is true or not?
A In the case of any animal, the meat we eat for food is mostly a mixture of proteins found in the muscle of the animal and fats in the surrounding tissue. The muscles of a deer (the animal from which Venison is derived) have the same basic protein structure as the muscles of a cow. An ounce of roasted Venison contains about 8.5 grams of protein. An ounce of broiled round steak contains this same amount of protein.
If you took an ounce of rib roast, however, and compared it to most any cut of Venison, you’d find more fat and less protein per ounce because the rib area of the cow is an especially fatty area. The deer does not have any area that reaches this high a fat percentage. That would be a situation opposite of the one described by your friend. In the example above with 8.5 grams of protein, I used the round bone cut of beef because the round bone (back leg bone) of the cow is one of the most muscular and least fatty regions of the cow’s body.
In general, it would not make sense to talk about a food being better or worse than another food because it had more or less protein. Whether a food is good or bad for us would depend on how much protein we needed and what other wanted or unwanted nutrients/substances were present in the food.
highlights
Lamb is considered the most flavorful of all the meats. While Lamb is currently the most abundant form of livestock in the world and one of the most popular sources of meat, this delicious, tender meat has not yet been fully appreciated in the United States. In fact, the yearly consumption of Lamb per person is equivalent to the amount of beef found in four quarter-pound hamburgers! However, in many other countries and regions of the world, including Spain, Portugal, Italy, Southern France, Greece, the Middle East, India, Australia, New Zealand and North Africa, Lamb is a dietary staple with consumption upwards of 60 pounds per person per year. I want to share with you how to prepare Lamb easily and quickly and bring out its flavor by using the “Healthiest Way of Cooking” methods.
Trim off the visible fat from a Lamb chop and you will have meat that is more tender and lean than beef and a great addition to your “Healthiest Way of Eating.” Lamb may be more expensive than other meats, but its nutrition and taste make it well worth the extra cost. Lamb is rich in vitamin B12 and selenium zinc nutrients, important for immune function. (For more on the Health Benefits of Lamb and a complete profile of its content of over 60 nutrients, see page 574.)
Sheep were originally domesticated in the Middle East and Asia more than 10,000 years ago. What we usually call Lamb is the pinkish meat from young sheep that are usually between five to six months old (but can be up to one year old. Varieties of Lamb can be categorized by age, season or how they have been fed:
Lamb that is milk fed.
This is the meat from an animal that is between one and two years of age.
The meat from an animal that is older than two years. Mutton has red meat and yellow-colored fat; it is less tender and has a stronger flavor than Lamb. It is difficult to find mutton in the United States.
Spring Lamb means that it is brought to market during the spring and summer months, which was formerly the peak season for fresh Lamb. However, Lamb is now available throughout the year, and the label Spring Lamb does not necessarily connote additional quality.
This is from very young Lamb and is found primarily during the spring. It is the most tender, free of hormones and antibiotics but also very expensive.
Generally, grass-fed Lamb is fed grass for three to six months after they are taken off of milk. The meat from Lamb that has been grass-fed until it is a year old and never fed any grain will not contain any hormones or antibiotics. Grass-fed Lamb is much more widely produced in New Zealand and Australia, and your chances of getting grass-fed, hormone-free Lamb increases when it comes from these countries. Ask your butcher for names of companies that produce grass-fed or organically raised Lamb.
Most U.S. Lamb is fed grain before it is sold. Grain-fed Lamb can be labeled “Select,” “Choice,” or “Prime.”
Organically raised Lamb has been fed an organically grown diet and raised without the use of hormones or antibiotics.
The best Lamb is milk-fed, grass-fed and/or certified organic. Range-fed Lamb does not necessarily mean it has only been grass-fed or that it is organic. There are six cuts of Lamb, as well as ground Lamb (for details, see Step 4 on next page).
Lamb is available year-round.
Lamb contains purines, which may be problematic for certain individuals. The saturated fat (4.2 g) and cholesterol (99 mg) content of 4 ounces of Lamb may be of concern to some individuals. (For more on Purines, see page 727.)
Turning Lamb into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select lamb
The best tasting Lamb is the meat from animals that are five months to one year old. The best way to select Lamb is to look for meat that is firm, finely textured and pink in color. Its fatty portion should be white. I recommend selecting milk-fed, grass-fed and/or certified organic Lamb whenever possible. (For more on Organic Meats, see page 565.)
Grades for Lamb include Prime, Choice and Select. Prime is the most tender and flavorful but also contains the highest fat content. While USDA inspection of Lamb is mandatory, grading is voluntary; therefore, not all Lamb is graded.
Avoid Lamb with any yellow (rather than white) fat surrounding or marbled throughout the meat.
Darker fat indicates that the meat is actually mutton from an older animal and therefore does not have the delicate flavor of Lamb. Check the use-by date to be sure that the Lamb is still fresh.
2. the best way to store lamb
Since Lamb is highly perishable, it should always be kept at cold temperatures, either refrigerated or frozen. Refrigerate the Lamb in the original store packaging, if it is still intact and secure, as this will reduce the amount of handling involved.
Follow the use-by date as a gauge of how long Lamb will remain fresh. If the package does not have a use-by date, follow these simple guidelines: Lamb roasts and chops can stay fresh in the refrigerator for 3 to 5 days while ground Lamb will only stay fresh for up to 2 days.
To help Lamb remain fresh and extend its storage life, put it in a storage bag, place it in a bowl and cover it with ice to further reduce its temperature in the refrigerator.
3. the best way to prepare lamb
When handling raw Lamb, be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked because raw meats can contain E. coli bacteria. In fact, you should use a separate plastic cutting board for meats. If you don’t use a separate board, make sure you wash your hands and cutting board very well with hot soapy water after handling Lamb. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let it sit 20 minutes to allow the bleach to evaporate.
If your recipe requires marinating, you should always do so in the refrigerator as Lamb is very sensitive to heat, which can increase the chances of spoilage. Discard the marinade after use because it contains raw juices, that may harbor bacteria.
Thaw uncooked frozen Lamb in the refrigerator. Thawing by refrigeration requires planning ahead and most likely allowing a 24-hour thawing period. After defrosting raw Lamb by this method, it will be safe in the refrigerator for up to four days before cooking, depending on cut.
To thaw Lamb at room temperature be sure to place in cold water and leave the Lamb in its original wrapping or place it in a watertight plastic bag. Change the water every 30 minutes.
I always trim the fat from my Lamb before cooking it. Not only is the fat unhealthy, but it can give Lamb an overly strong flavor.
4. the healthiest way of cooking lamb
The “Healthiest Way of Cooking” Lamb is to use methods that will keep it moist and tender. Lamb can be easily overcooked and become dry, so be sure to watch your cooking times. Different cuts of Lamb are best prepared using different methods:
SHOULDER: Best to make stew and cooked medium-well.
SHANK/BREAST: Best braised and cooked well-done.
LEG: Best roasted and cooked well-done.
LOIN (LAMB CHOPS): Best “Quick Broiled.” (For more on “Quick Broil,” see page 60.)
RACK OF LAMB: Best roasted or “Quick Broiled” medium-rare.
GROUND LAMB: Best “Healthy Sautéed” and cooked well. It has a greater amount of surface area exposed to the air and is therefore more susceptible to spoilage. I therefore recommend cooking it on the same day it is purchased.
While grilled Lamb tastes great, make sure it does not burn. It is best to grill Lamb on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000°F (260°–538°C). Burning Lamb can damage nutrients and create free radicals that can be harmful to your health. (For more on Grilling, see page 61.)
Roasting works best for rolled and tied boneless leg and shoulder roasts or for bone-in leg of Lamb. (Boneless is easiest to carve.) Ideally, it should be marinated in fresh lemon juice, garlic, salt and pepper (rosemary is also a good addition) for 24 hours before roasting. Preheat oven to 350°F (175°C). Cook until internal temperature is 145°F (63°C) for medium-rare Lamb. A 4-pound leg of Lamb will take from 45 minutes to 1 hour to cook.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Lamb
Rosemary “Quick Broiled” Lamb
If you have extra time, marinating Lamb will give it great flavor. This easy preparation seals in the juices, and the skillet requires no oil.
4 Lamb chops, medium size
Marinade:
5 cloves garlic
3 TBS fresh lemon juice
2 TBS fresh rosemary, removed from stem and chopped
Sea salt and pepper to taste
1. Press garlic and let sit for 5 minutes. (Why? See page 261.)
2. Combine the marinade ingredients and Lamb chops in a bowl or plastic bag with seal. Marinate in refrigerator 2 hours to overnight. If you don’t have time to marinate, let the Lamb chops sit in marinade for at least 10 minutes.
3. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be about 5–7 inches from the heat source.
Rosemary “Quick Broiled” Lamb
4. Remove Lamb chops from marinade. Using a hot pad, pull the pan out from the broiler, place the Lamb chops on the pan and return to the broiler. They cook very quickly as they are cooking on both sides simultaneously. Do not turn.
5. Broil for 7–10 minutes for medium-rare, depending on the thickness of the chops. They are done when the internal temperature is 135°F (57°C). For medium-well chops, cook 2–3 minutes longer.
SERVES 2
Flavor Tips: Try these 4 great serving suggestions with the recipe above.
1. Lamb is enhanced by mint, thyme, cinnamon and oregano.
2. Chopped mint leaves or mint jelly and finely sliced scallions (green onions) complement the flavor of Lamb.
3. Serve the “Quick Broiled” Lamb Recipe with Puréed Navy Beans (see page 627).
4. Lamb with Dijon Mustard: Combine Dijon mustard and fresh thyme with extra virgin olive oil and serve on “Quick Broiled” Lamb recipe.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Lamb, and I will share them with others through our website at www.whfoods.org.
Lamb is a very good source of protein. The structure of the human body is built on protein. Animal and plant sources of protein provide amino acids that the body rearranges into patterns the body can use. The proteins synthesized by the body have a variety of very important functions including the production of: structural proteins that maintain the integrity of the muscles, connective tissues, hair, skin and nails; enzymes and hormones, necessary to spark chemical reactions in the body; transport proteins, which carry substances, such as oxygen and nutrients, to body tissues; and antibodies, which play an important role in the immune system.
Lamb is a good source of zinc, a mineral that plays a critical role in supporting immune function. It protects against free-radical damage, is required for proper white cell function, promotes the destruction of foreign particles and microorganisms and is necessary for the activation of serum thymic factor—a thymus hormone with profound immune-enhancing actions. It also inhibits replication of several viruses, including those that cause the common cold.
Lamb is a very good source of selenium, a mineral that has powerful antioxidant activity. In many instances of heart disease, for example, where oxidative stress has been shown to be the source of blood vessel damage, low intake of selenium has been identified as a contributing factor to the disease. In addition, Lamb is a good source of vitamin B12, which is important for keeping homocysteine levels in check. Since homocysteine directly damages artery walls, the vitamin B12 provided by Lamb may help to reduce risk of cardiovascular disease.
Lamb is considered to be a hypoallergenic food. Most people do not have adverse food sensitivity reactions to Lamb as they may to beef or poultry. As such, Lamb is usually included on elimination diets and other hypoallergenic diets.
Lamb is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include energy-producing niacin and phosphorus, and sleep-promoting tryptophan.
highlights
If there is one word that describes Chicken, it is versatility. Roasted, broiled or sautéed, Chicken can be combined with a wide range of herbs and spices to make a delicious, flavorful and nutritious meal. From southern fried Chicken to tandoori Chicken to homemade Chicken soup, Chicken is appreciated and valued by people of all ages and diverse ethnic backgrounds. The “Healthiest Way of Cooking” methods will help you prepare moist and flavorful Chicken with the greatest nutritional value.
If you are looking for a way to reduce the fat content of your meals by almost half, try substituting lean, skinned Chicken breast for red meat as part of your “Healthiest Way of Eating.” Chicken is a great source of protein and a very good source of niacin, an important B vitamin that may help protect against genetic (DNA) damage. (For more on the Health Benefits of Chicken and a complete analysis of its content of over 60 nutrients, see page 580.)
The practice of raising Chickens for food is ancient, with the first domestication of poultry thought to have occurred in southern Asia over 4,000 years ago. Today, the most popular varieties of Chicken include:
Organically grown Chickens have been fed an organically grown diet without the use of hormones or antibiotics. They have been raised under humane conditions; they are not allowed to be overcrowded and must have periodic access to the outdoors and direct sunlight.
They have been allowed to run freely in the farmyard rather than being raised in coops. Some believe that this method of raising Chickens makes for more flavorful meat. Free-Range Chickens are not necessarily organic.
Not limited to just broiling or frying, these all-purpose Chickens can also be poached, steamed, grilled or roasted. They are, however, not a good choice for stewing. Broiler/Fryers average in weight from two and one-half to five pounds and are approximately eight weeks old when brought to market.
This variety can be roasted, grilled, braised or stewed. They average from three and one-half to five pounds and are brought to market when they are three to five months old.
Tough, but flavorful, they are best for stewing, braising and making stock. Stewing Chickens are mature Chickens that weigh from four to six pounds and are usually about one year old.
These are surgically castrated male Chickens. This procedure results in birds that can weigh about 10 pounds at a very young age. They have a large proportion of white meat but the thick layer of fat under the skin makes them fattier than most other varieties. They are best roasted.
This is a hybrid cross between a Cornish Game Cock and a White Plymouth Rock Chicken. They weigh from three quarters to two pounds, are very low in fat and can be roasted, broiled, braised or sautéed.
Chicken is available year-round.
Chicken is a food associated with allergic reactions, which may be of concern to some individuals. (For more on Food Allergies, see page 719.)
Turning Chicken into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select chicken
You can select the best Chicken by choosing ones that have a solid and plump shape with a rounded breast and a fresh smell. Whether purchasing a whole Chicken or Chicken parts, the Chicken should feel pliable when gently pressed. The color of the Chicken’s skin, white or yellow, does not have any bearing on its nutritional value. Regardless of color, the skin should be opaque and not spotted.
If possible, purchase Chicken that has been organically raised or that is “free-range” since these methods of poultry raising are both more humane and produce Chickens that are tastier and healthier to eat. You will also not have concerns over the presence of hormone and antibiotics in organically raised Chicken.
Check the sell-by date on the package, and be sure that it has not expired.
If purchasing frozen Chicken, I make sure that it is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen Chicken that has frozen liquid in the package as this is an indication that it has been defrosted and refrozen.
2. the best way to store chicken
Chicken should be stored in the coldest section of your refrigerator. Do not remove Chicken from its packaging until you are ready to prepare it. Check to see if the packaging leaks before storing. If it leaks, rewrap it securely before storing. This is very important to make sure that the Chicken does not contaminate other foods in the refrigerator. Refrigerated raw Chicken can keep for 2 to 3 days.
Place fresh Chicken in a storage bag, place in a bowl and cover it with ice or an ice pack to reduce its temperature; this will help it remain fresh and extend its storage time.
3. the best way to prepare chicken
When handling raw Chicken, be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked, because raw poultry can contain Salmonella bacteria. In fact, you should use a separate plastic cutting board for meats. If you don’t use a separate board, make sure you wash your hands and cutting board very well with hot soapy water after handling Chicken. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let it sit for 20 minutes to allow the bleach to evaporate.
If your recipe requires marinating, you should always do so in the refrigerator as the meat is very sensitive to heat, which increases the chances of spoilage. When defrosting a frozen Chicken, do so in the refrigerator and not at room temperature. Place it on a plate to capture any liquid drippings.
4. the healthiest way of cooking chicken
The “Healthiest Way of Cooking” Chicken is to use methods that keep it moist and tender. While it is important not to overcook Chicken as it dries out and gets tough quickly, it is also important not to undercook Chicken because of the risk of Salmonella poisoning. Test for an interior temperature of 165°F (74°C) to ensure that Chicken is done.
I have found “Quick Broil” to be the best method when cooking whole pieces (e.g., breasts) of Chicken. The Chicken cooks quickly and leaving the skin on while cooking helps retain moisture and keeps the pieces tender. Remove the skin before serving. (For more on “Quick Broil,” see page 60.)
“Healthy Roasting” is the best method when cooking a whole Chicken. It is best to leave the skin on to retain moisture; remove the skin before serving. (For more on Roasting, see page 61.)
“Healthy Sautéing” is best when cooking small, cut-up pieces of Chicken. The pieces take just minutes to cook, and it is a great way to combine Chicken with a variety of vegetables for a complete meal. (For more on “Healthy Sautéing,” see page 57.)
While grilled Chicken tastes great, make sure it does not burn. It is best to grill Chicken on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000°F (260°–538°C). Extra care should be taken when grilling as burning Chicken can damage nutrients and create free radicals that can be harmful to your health. (For more on Grilling, see page 61.)
I don’t recommend cooking Chicken in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Chicken
7-Minute “Quick Broiled” Chicken
For the best flavor and moistness, I recommend the “Quick Broil” method to cook boneless Chicken breasts. Be sure to leave the skin on while cooking.
2 6-oz boneless Chicken breasts
2 tsp fresh lemon juice
Sea salt and pepper to taste
Dressing:
2 cloves garlic, chopped
3 TBS extra virgin olive oil
2 tsp fresh lemon juice
Sea salt and pepper to taste
Optional: Add rosemary, sage or Dijon mustard to dressing
1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat source for about 10 minutes to get it very hot.
2. While the pan is heating, rinse Chicken, pat it dry and season it with lemon juice, salt and pepper.
3. Leaving the skin on, place the breast (skin side up) on the hot pan. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165°F (74°C).
“Quick Broiled” Chicken
4. Dress with garlic, lemon juice, extra virgin olive oil, and salt and pepper to taste. Add rosemary, sage or Dijon mustard to the dressing for a tasty variation.
COOKING HINT:
This recipe is best if the Chicken breasts are small. Larger breasts will take longer to cook. If you use thighs for this recipe, be sure to use boneless thighs or they will take much longer to cook.
SERVES 2
Flavor Tips: Try these 10 great serving suggestions with the recipe above.
1. You have unlimited options for the seasonings you can use on your Chicken. Poultry seasoning is a traditional favorite. Add seasonings to the dressing.
2. Smother cooked Chicken with “Healthy Sautéed” onions, red peppers and thyme.
3. Coat skinned Chicken with Dijon or honey mustard before broiling.
4. Top cooked Chicken breasts with salsa and diced avocado.
5. Add capers to the dressing recipe.
6. “Quick Broiled” Chicken breast topped with an herbal vinaigrette (see page 143) over mixed salad greens makes a great lunch.
7. Add boneless, skinless Chicken pieces to your vegetable stir-fry for a healthy addition of protein.
8. Top cooked Chicken breasts with pesto.
9. Curry Chicken Salad: Dice the 7-Minute “Quick Broiled” Chicken. Combine with sliced dried apricots, dried cranberries, diced celery, chopped almonds, lemon juice, extra virgin olive oil, curry powder, and sea salt and cayenne pepper to taste.
10. Chicken Salad: Combine cooked Chicken chunks, corn kernels, cooked green beans, fresh basil strips and Mediterranean dressing (page 331). Toss together and serve over fresh greens.
COOKING HINT:
For boneless breasts, the internal temperature should read 165°F (74°C). For a whole Chicken, the internal breast temperature should read 180°F (82°C).
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Chicken, and I will share them with others through our website at www.whfoods.org.
Chicken is a very good source of the B vitamin, niacin. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage. Chicken is also a good source of the trace mineral, selenium, an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence.
Chicken is also a good source of vitamin B6. Its concentration of niacin and vitamin B6 makes Chicken helpful in supporting energy metabolism because these B vitamins are involved as cofactors that help enzymes throughout the body guide metabolic reactions. Niacin is essential for the conversion of the body’s proteins, fats and carbohydrates into usable energy and helps optimize blood sugar regulation. Vitamin B6 is essential for the body’s processing of carbohydrates, especially the breakdown of glycogen. Chicken is also a good source of phosphorus, a mineral that is an essential part of the ATP molecule that fuels the activities of our cells.
In addition to its role in energy metabolism, vitamin B6 plays a pivotal role in the basic cellular process of methylation, through which methyl groups are transferred from one molecule to another. When levels of B6 are inadequate, the availability of methyl groups is also reduced. This has a variety of effects, including that potentially dangerous molecules that would normally be quickly changed into other benign molecules not only do not change, but accumulate. One such molecule, homocysteine, is so damaging to blood vessel walls that high levels are considered a significant risk factor for cardiovascular disease.
Chicken is a very good source of protein. In addition to its numerous important physiological functions, dietary protein may be important in preventing bone loss in older people. In one study, the 70 to 90 year old men and women with the highest protein intakes lost significantly less bone over a four-year period than those who consumed less protein. Animal protein, as well as overall protein intake, was associated with preserving bone.
Chicken is also a concentrated source of sleep-promoting tryptophan.
Here are questions I received from readers of the whfoods.org website about Chicken:
Q How much nutrition is destroyed in Chicken if I stew it in a Dutch oven on the stove and then freeze small servings to be used later?
A Since eating raw Chicken is not an option, your question really focuses on two issues: using a Dutch oven versus other types of cooking method and the impact of freezing. I’ll answer it from these perspectives.
In the context of an overall meal plan, Chicken is a noteworthy source of protein (and the amino acid tryptophan), several B vitamins (including B3 and B6) and the mineral selenium. I don’t see any need to worry about your Dutch oven, or your freezing of servings, when it comes to the protein content. With respect to the B vitamins, there is definitely more nutrient loss with prolonged heating than with minimal heating of the Chicken, so if your Dutch oven recipes take less time than other methods, it may offer nutritional benefits. Freezing should not have that much of an effect on the B vitamin content.
Q What is the best way to cook Chicken? I think it’s boiling while my friend says it’s grilling.
A If “best” means nutritionally the best, boiling or grilling are probably fairly comparable. Boiling Chicken does not lose nutrients the same way as when you boil vegetables. If “best” also includes taste, grilling is probably more tasty.
Chicken is prepared in different ways for different types of dishes. Boiling Chicken is usually best when you are preparing a soup and you want the Chicken flavor to transfer to the liquid to make a tasty soup stock.
Grilling concentrates the flavor of the Chicken as the juices are locked inside the meat. However, grilled Chicken can be easily burnt and burnt meat contains compounds that have been found to be harmful to your health. If you want to grill your Chicken try to keep it away from direct flames and be careful not to burn it.
No matter how you prepare your Chicken, it is best to remove the skin before eating since the skin is rich in saturated fats. But cook your Chicken with the skin on and remove it after cooking, so it will remain moist. This is especially important when cooking breasts, which tend to be dry.
Q Can you please tell me more about the relationship of protein intake to bone loss and osteoporosis? Some of what I’ve read indicates that any animal-source food (including dairy products) contributes to the loss of calcium via calcium drain through the kidneys.
A It is true that excess protein intake increases a person’s risk of osteoporosis. This is because bones work best in a slightly alkaline body, but high-protein diets require the body to release more acids as a means of helping to digest the protein. When these acids are released, and the body becomes more acidic, the body then responds and tries to buffer this acidity by withdrawing alkaline minerals like calcium from the bones. In clinical research studies, raising daily protein intake from 47 to 142 grams doubles the excretion of calcium in the urine. If you think about the intake of protein in the U.S., for example, it is pretty concentrated mainly because of the high consumption of animal meats.
I think that it may be OK for people who are not sensitive to dairy products, who like these foods and for whom they are not contraindicated to consume “some” cow’s milk, yogurt and cheese since these foods are concentrated sources of calcium (which meats are not). The “some” reflects a balance in intake—not having it be a main feature of a diet but rather an accessory to the diet.
With a balanced approach to consuming dairy products, you will not consume nearly as much protein as you would from animal products. Eight ounces of low-fat yogurt has about 13 grams of protein while four ounces of lean meat has over 32 grams.
That is not to say that I promote the use of dairy products for everyone, and I respect that many people, for various reasons, do not want to consume them. I also believe that a person can help support their bone health through a balanced plant-based diet (without the addition of dairy products). That is because many vegetables and legumes are rich in not only calcium but also other nutrients that are intrinsically important to bone health—magnesium, copper, zinc and manganese, to name a few.
highlights
Turkeys have long played a role in the history of the United States. Benjamin Franklin so revered the Turkey that he wanted it to be the national bird and was disappointed when the eagle was chosen instead. For most Americans, Turkey evokes images of the Pilgrims, the first Thanksgiving dinner and the holiday season, although it is no longer reserved for just special occasions. From sandwiches to salads to the popular Turkey burger, we now enjoy this low-fat, high-quality protein food year-round. I want to share with you how the “Healthiest Way of Cooking” Turkey can help bring out its flavor, maximize its nutritional benefits and make it a quick, easy and nutritious addition to your “Healthiest Way of Eating.”
Turkey is a concentrated source of protein. One of the great advantages of Turkey is that the fat from Turkey can be easily removed, thereby making it one of the leanest sources of protein with about half the saturated fat found in red meat. Turkey also contains vitamin B6 and niacin, which are important for energy production. (For more on the Health Benefits of Turkey and a complete analysis of its content of over 60 nutrients, see page 586.)
Turkeys are native to the United States and Mexico and were a traditional food of the Native Americans. Christopher Columbus took Turkeys back with him to Europe from the New World, and by the 16th century, they were domestically raised in Italy, France and England. The rise in popularity of Turkey has spurred the availability of different varieties and cuts of Turkey:
Weighing from five to nine pounds, these are the youngest and most tender of the Turkey varieties. They are good roasted or broiled.
This variety is thought to contain a greater proportion of white meat. Weighing from eight to eighteen pounds, they are good roasted or broiled.
Tom Turkeys weigh up to twenty-four pounds, and some people believe that they are tastier than Hen Turkeys. They can be roasted or broiled.
Today, Turkey parts such as breasts, breast steaks, cutlets, tenderloins, thighs, drumsticks and wings are readily available.
If made from light meat, ground Turkey can be a leaner substitute for ground beef. Most ground Turkey, however, contains dark meat, and a large percentage of its calories are derived from fat. If purchasing frozen ground Turkey, read the label to ensure that there are no additives or preservatives included.
Organically raised Turkeys have been fed an organically grown diet, are not routinely treated with hormones or antibiotics and are raised under humane conditions. They are not allowed to be overcrowded and must have periodic access to the outdoors and direct sunlight.
Recently domesticated Wild Turkeys are smaller and have darker meat, a richer and more intense flavor, and firmer texture than Hen or Tom Turkeys.
Turkey is available year-round.
Turkey can be a significant source of dietary cholesterol (84 mg in a 4-ounce serving). Almost all of the fat in Turkey is found in the skin, and dark meat is higher in fat than light meat. Check labels carefully if you use Turkey cold cuts because food processors may combine the dark meat of the animal along with organ meats like heart and gizzards, which increases the fat content.
Turning Turkey into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select turkey
You can select the most flavorful Turkey by looking for ones that have a solid and plump shape with a rounded breast. Whether purchasing a whole Turkey or Turkey parts, the Turkey should feel pliable when gently pressed. The color of the Turkey’s skin, white or yellow, does not have any bearing on its nutritional value. Regardless of color, the skin should be opaque and not spotted.
If possible, purchase Turkey that has been organically raised or that is “free-range” since these methods of poultry raising are both more humane and produce Turkeys that are tastier and healthier to eat. Organically raised Turkeys are not administered hormones or antibiotics like most of their conventionally raised counterparts. (For more on Organic Meats, see, page 565.)
Avoid Turkey that has an “off” smell. Check the sell-by date on the package, and be sure that it has not expired.
If purchasing frozen Turkey, I make sure that it is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen Turkey that has frozen liquid in the package as this is an indication that it has been defrosted and refrozen.
2. the best way to store turkey
Turkey should be stored in the coldest section of your refrigerator (usually at the bottom and towards the back). If the store packaging is intact and secure, store it this way since this will reduce the amount of handling. If the packaging is not secure, and it seems as if the Turkey liquid will leak, rewrap it securely before storing. This is very important to make sure that the Turkey does not contaminate other foods in the refrigerator. If you buy a whole Turkey with giblets, remove the giblets because they spoil quickly; store them in another container and rewrap the Turkey. Remember to always store the Turkey meat separately from any stuffing or gravy you have prepared. Raw Turkey will last about 5–7 days if refrigerated.
3. the best way to prepare turkey
Make sure you defrost your frozen Turkey in the refrigerator with a plate under it to catch the liquid as it defrosts.
When handling raw Turkey, be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked, because raw poultry can contain Salmonella bacteria. In fact, you should use a separate plastic cutting board for meats. If you don’t use separate boards, make sure you wash your hands and cutting board very well with hot soapy water after handling Turkey. It is a good idea to add two TBS of bleach to two cups of water in a spray bottle and use this mixture to clean your cutting board. Spray your cutting board with this mixture and let sit for 20 minutes to allow the bleach to evaporate.
4. the healthiest way of cooking turkey
The “Healthiest Way of Cooking” Turkey is to use methods that keep it moist and tender. Turkey dries out and gets tough quickly, so it is important not to overcook it. It is also important to not undercook Turkey because of the risk of Salmonella poisoning. Turkey with no stuffing takes 15 minutes per pound at 350°F (175°C). Turkey with stuffing will take 20 minutes per pound at 350°F (175°C). For example, a 10 pound Turkey that is not stuffed will take about 2½ hours to roast. A stuffed 10 pound Turkey will take about 3 hours. Test to be sure the thickest part of the thigh reaches a temperature of 165°F to 170°F (74–77°C) to ensure that your Turkey is done.
I have found roasting to be the best way to prepare Turkey. Although roasting takes a long time, it is the most flavorful way of preparing Turkey.
I don’t recommend cooking Turkey in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
Here is a question I received from a reader of the whfoods.org website about Turkey:
Q I was wondering what the best way to eat Turkey was. More specifically, how does organic ground Turkey compare to a plain slice of white meat Turkey?
A As your question addresses two separate issues, I will address them that way. One is the question of organic versus conventionally raised poultry and the other is how ground Turkey compares to a slice of white meat Turkey.
I always recommend organically raised varieties of meats and poultry over conventionally raised varieties. Organically raised poultry have not been given hormones to promote growth, excessive amounts of feed additives, drugs in the absence of illness or supplements above those required for adequate nutrition. Organic production is managed with the intent to integrate cultural, biological and mechanical practices to promote the cycling of resources and to promote ecological balance and biodiversity. These practices help to protect the soil and groundwater and provide health-promoting conditions for animals, all of which ultimately help promote the health of the consumer. These are some of the reasons that I strongly urge people to consume meats, such as Turkey that are organically raised.
The nutritional profile of white meat versus ground Turkey does vary. While there may still be a place in your “Healthiest Way of Eating” for ground Turkey, it has more calories, saturated fat and protein than white Turkey meat.
STEP-BY-STEP RECIPE
The Healthiest Ways of Cooking Turkey
Roasted Turkey
I recommend roasting Turkey to bring out its best flavor, although you will have to allot several hours for cooking. Add 15 minutes for each pound of Turkey to calculate cooking time for Turkey larger than 15 pounds.
1 hen Turkey, approximately 12–15 lbs
3 TBS fresh lemon juice
Sea salt and pepper to taste
1. Rub lemon juice and salt and pepper on the outside of the Turkey, then lift up the skin where you can and rub these seasonings directly on the flesh.
2. Preheat the oven to 350°F (175°C). Place the Turkey, breast side down, in a shallow roasting pan. Roast 15 minutes for each pound.
3. Turn the Turkey over 30–60 minutes (depending on size) before it is done. The internal temperature should read 125°F (74°C) when you turn it. Turn the heat up to 400°F (200°C) for the remaining roasting time.
When the Turkey is done, its internal temperature should read about 165°F to 170°F (74°C to 77°C) with thermometer inserted in the mid-thigh. Remove the bird to a platter, and let sit for 15–20 minutes before carving to allow the juices to be redistributed and the meat to become moist throughout.
Roasted Turkey
For roasted boneless breasts, the internal temperature should read 170°F (77°C).
SERVES 10–12
Flavor Tips: Try these 9 great serving suggestions with the recipe above.
1. Serve with Cranberry Relish (see page 413).
2. Sage, thyme and curry powder complement Turkey.
3. Serve Turkey with cooked spinach and grated low-fat Parmesan cheese.
4. A mixture of low-fat plain yogurt and Dijon mustard makes a creamy topping for sliced Turkey or a tasty sauce for a Turkey burger.
5. Make a chutney to serve with cooked Turkey. Combine strips of 8 dried apricots, 1 tsp curry powder, 1 TBS fresh minced ginger, 1 TBS apple juice, 1 tsp of cider vinegar and 3 TBS extra virgin olive oil. Let marinate until apricots are hydrated.
6. Romaine Turkey Wrap: Combine 1 cup of Turkey breast strips, 1 TBS dried cranberries, 1 medium avocado cut into 1/2inch cubes, 1/4 cup diced celery, 1 TBS lemon, 3 TBS juice and extra virgin olive oil. Wrap in romaine leaves.
7. Tortilla-Free Wrap: Drizzle 2 slices of cooked Turkey breast, sliced tomatoes, sprouts and thinly sliced sweet onion with Mediterranean dressing (see page 331). Roll up in a collard green leaf and enjoy!
8. Turkey Hash: “Healthy Sauté” 2 TBS diced red onion, 1/2 medium-size diced red pepper, 1 cup diced Roast Turkey, and salt and pepper to taste. Add hot chili sauce if desired. Serve with a poached egg on top.
9. Turkey with Ravigote Sauce: Top cold cooked Turkey with a sauce made by mixing 2 TBS fresh lemon juice, 3 TBS extra virgin olive oil, 3 TBS minced parsley, 1/4 minced sweet onion, 1 finely chopped sour pickle, 1 TBS rinsed capers, and sea salt and pepper to taste.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Turkey, and I will share them with others through our website at www.whfoods.org.
Turkey is a very good source of protein. The structure of the human body is built on protein obtained from plant and animal sources. Once consumed, the amino acids found in proteins are rearranged into patterns that can be used by the body. The proteins synthesized by the body have a variety of very important functions including the production of structural proteins, enzymes, hormones, transport proteins and antibodies.
Turkey is a very good source of the trace mineral, selenium, which is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems and immune function. Accumulated evidence from numerous human and animal studies on cancer has suggested a strong inverse correlation between selenium intake and the incidence of cancer. Turkey is also a good source of niacin, which helps to preserve cellular integrity. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage.
While meats naturally contain fat, Turkey’s total fat accounts for only 35% of its calories with 10% of its calories coming from saturated fat, amounts within the overall target range recommended by the 2005 U.S. Dietary Guidelines. Turkey is a good source of vitamin B6, necessary to metabolize homocysteine into other benign molecules. This has heart-health benefits since homocysteine can damage artery walls.
Both niacin and vitamin B6 are important for energy production. In addition to helping prevent damage to DNA, niacin is essential for the conversion of the body’s proteins, fats and carbohydrates into usable energy. As a component of a molecule called glucose tolerance factor, which optimizes insulin activity, niacin also plays an important role in blood sugar regulation. Vitamin B6 is essential for the body’s processing of carbohydrates, especially the breakdown of glycogen, the form in which sugar is stored in muscle cells and to a lesser extent in our liver. Turkey is a good source of phosphorus, which is a component of ATP, the energy molecule that fuels our cellular activities.
Turkey is also a concentrated source of sleep-promoting tryptophan.
The numbers beside each food indicate their Total Nutrient-Richness. (For more details, see page 805.)
More people are eating ethnic cuisines, which feature a high regard for beans and legumes. The popularity of legumes—whether they appear as a bean burrito, chili, bean enchilada, dahl, edamame, sukiyaki or sweet and sour tofu—means they are now included on the menu in many restaurants, from fast food to gourmet. During a stroll through the supermarket, you are certain to see rows of canned beans and probably an ample selection of soy products.
It is no surprise that these ancient foods, among the first plants to ever be cultivated, are being embraced by our food culture. In addition to being low-fat, low-calorie, no-cholesterol, vegetarian sources of high-quality protein and fiber, they are also inexpensive, easy to store, versatile and delicious foods. Since more people are substituting beans and legumes for meat because of their high supply of low-fat protein, I want to share with you new ways of preparing them that will only take you a few minutes.
Common beans (Phaseolus vulgaris) such as kidney, black and navy beans fall into the plant category called legumes, whose other members also include broad beans, lentils, soybeans and peanuts (since most people think of peanuts more as a “nut,” I present them in the Nuts and Seeds section.) Technically speaking, legumes are plants that have edible seeds contained in pods, with the term referring both to the plant itself as well as to the seeds. Oftentimes, they are referred to as “pulses.” If you think about how black beans, for example, are actually the seed of the plant, with the nutrients and energy capable of creating a new plant, it is no wonder that legumes are so nutrient-rich—packed with protein, dietary fiber, phytonutrients (plant nutrients), vitamins and minerals.
Adding beans and legumes to your diet not only promotes optimal health, but also helps you maintain an optimal weight. That’s because these foods are nutrient-rich, delivering protein, many vitamins, minerals and phytonutrients as well as a storehouse of dietary fiber.
Beans and legumes are a hearty food that satisfy even the hardiest of appetites, while their rich flavor satisfies the most demanding tastes. Since they are so rich in protein, they can be a great substitute for meat as a meal’s main dish. You’ll receive protein and beneficial nutrients while avoiding the concentrated saturated fat and cholesterol contained in many animal foods. Not only will your waistline benefit, but so will your pocketbook since beans and legumes are less expensive than meat. They contain more protein (amino acids) than any other type of plant-based food. To get the full benefit of this protein, however, you need to combine them with other plant foods, like grains, over the course of the day. Beans and rice is a good example of this combination.
Another important feature of beans and legumes that is inherently linked to maintaining a healthy weight is that they are a concentrated source of dietary fiber. Fiber contributes to healthy weight through a variety of means. As it helps to slow the rate at which food leaves the stomach, fiber promotes a sense of satiety, or fullness, after a meal; this helps to prevent overeating and weight gain. Dietary fiber also helps to promote bowel regularity. Legumes are low glycemic-index foods.
Legumes, such as black beans, are also recognized as a rich source of health-promoting phytonutrients called anthocyanins, which can act as powerful antioxidants. The darker the beans, the more anthocyanins they contain.
Leading health organizations recommend we eat 5 servings of beans and legumes per week. That’s not difficult since they are an incredibly versatile food. Need a hearty side dish in winter when many fresh vegetables are scarce? Think beans and legumes. Want a great addition to a winter stew? Think beans and legumes. Interested in making a high-protein summer salad? Think beans and legumes. Looking for a zesty, crunchy sprout? Think beans and legumes. An ingredient in stuffing, dips, sauces, vegetable patés… the list goes on and on. While beans and legumes make the perfect accompaniment to many foods, they can also be featured as the main ingredient of a dish. A steaming plate of seasoned vegetables and beans or other type of legume is one of my favorite meals. As you can see, there are numerous opportunities to incorporate these beneficial foods into your diet.
While most people are used to cooking just the seeds of the beans and legumes, there are some varieties where both seeds and pods are cooked. Edamame, the whole soybean pod, is one example. Enjoying surging popularity, edamame is not only found as an appetizer in many Japanese restaurants, but it is becoming a typical offering in the freezer section of many grocery stores.
The recommended serving size for beans and legumes is 1/2 cup cooked.
Each chapter is dedicated to one of the World’s Healthiest Beans and Legumes and contains everything you need to know to enjoy and maximize their flavor and nutritional benefits. Each chapter is organized into two parts:
1. BEAN AND LEGUME FACTS describes each food and its different varieties and its peak season. It also addresses biochemical considerations of each bean and legume by describing any of its unique compounds that may be potentially problematic to individuals with specific health problems. Detailed information about the health benefits of each food can be found at the end of each chapter as can a complete nutritional profile.
2. 4 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS BEANS AND LEGUMES includes information about how to best select, store, prepare and cook each one of the World’s Healthiest Beans and Legumes. Since many of the beans share similiar approaches to these steps, I put detailed information in one—black beans (page 610) because it is the most popular—to which I refer you in the chapters of the others. While specific information for individual beans and legumes is given in each of the specific chapters, here are the 4 Steps that can be applied to beans and legumes in general, including those not on the list of the World’s Healthiest Foods.
1. the best way to select beans and legumes
Adding delicious and nutritious beans and legumes to your diet begins with selecting those that are preferably organically grown and minimally processed since these will have retained the maximum amount of nutrients.
Even though the beans and legumes you buy may be dried, you can still tell the difference between those that are fresh and those that are stale. In order to ensure the freshest quality, it is best to purchase those in bulk from a store that has a high product turnover, such as a natural foods store. Dried beans and legumes should be similar in size and shape and somewhat glossy. Avoid faded, wrinkled, cracked and dry looking ones, which are likely to be older and have lost some of their nutritional value. Additionally, make sure there is no evidence of moisture or insect damage.
Since beans and legumes are harvested in late summer, try buying a new batch each fall, so that you’ll have the best chance of getting the year’s freshest crop. (When the summertime comes, you can use up your dried beans and legumes by sprouting them or including them in cold salads.) This general practice will enable you to enjoy beans and legumes that contain the most flavor and nutrition and also take the least amount of time to cook.
2. the best way to store beans and legumes
Store dried beans and legumes in an airtight container to best preserve their freshness.
3. the best way to prepare beans and legumes
How beans and legumes are prepared will affect the length of time that is required to cook them as well as your enjoyment after they have been cooked.
Legumes should always be cooked because most contain a potentially toxic substance called phytohemaglutinin when they are raw. This is especially true of kidney beans. When they are cooked, the concentration of this compound is reduced. Other potentially toxic compounds found in raw beans are called cyanogenic glycosides—compounds that can produce cyanide. Raw beans that contain these compounds include lima beans, kidney beans and garbanzo beans (chickpeas).
Legumes should also always be sorted and rinsed before cooking. Before washing them, spread them out on a light-colored plate or cooking surface to check for and remove damaged legumes as well as small stones or debris that may have accompanied them from the farm to the market. After this process, place them in a strainer, rinsing them thoroughly under cool running water.
I highly recommend that you soak dried legumes overnight before you cook them. While it may only reduce the time that it takes for them to cook by about 30 minutes or less, the great benefit is that it will make the legumes much easier to digest, less gas forming and more nutritious.
Beans contain complex sugars that can cause flatulence because they are not easily broken down in the gastrointestinal tract. Soaking beans has been shown to reduce the content of these sugars, known as raffinose-type oligosaccharides, allowing you to consume more beans with less worry about intestinal discomfort. In addition, soaking beans has been shown to reduce the levels of phytates in beans, which can bind minerals such as iron and zinc, making them less bioavailable. Therefore, the process of soaking may increase the amount of minerals available for absorption.
Sprouting is a great way to enjoy legumes. Not only do sprouts have a zesty taste and crunchy texture, but they are a concentrated source of nutrients. They are high in nutrient vitality because sprouts contain the nutrients that will eventually support the growth of the rest of the plant. Therefore, when you eat the sprouts, you get to enjoy the additional concentration of certain nutrients. Sprouting has been shown to increase protein availability and decrease phytates, thereby increasing the availability of some minerals. Some of my favorite legumes to sprout are garbanzos, lentils and peas. (For more on Sprouts, see page 141.)
4. the healthiest way of cooking beans and legumes
The way you cook your beans and legumes can affect their taste, texture and digestibility.
As a general rule, do not add seasonings that are salty or acidic until after the legumes have cooked. Adding salt before they have cooked will prevent them from becoming tender and greatly increase the cooking time. Acidic substances, such as lemon juice or tomatoes, will also slow down the cooking time. Yet, one benefit of adding acidic substances to your legumes is that they help them to maintain their well defined shape and not turn soft and mushy. If your recipe calls for this type of texture and you want to have the legumes infused with the flavor that the acidic substance will impart (and you have some extra time), you can cook 4to helThur++them with these ingredients.
One of the great things about legumes is their versatility and convenience. If you don’t have time to cook up a pot of beans, you can always use ones that are ready to eat from a can. Since canned beans have been cooked for a long period of time, they are also easier to digest and less likely to cause flatulence. A wide variety of canned beans line shelves of markets throughout the country. And more and more stores are also now carrying brands that offer organically grown varieties. As always, look for canned foods that don’t have extra salt or additives.
Beans from a can are easily heated and added to any hot soup or entrée. They can also be used right out of the can (after rinsing them well) for cold salads, bean dips and spreads. They even make great snacks that require little preparation. I know many people who love to eat cold beans, such as garbanzos, with just a touch of salt and pepper.
beans and legumes cooking chart
Q Which nutrients are thrown out with the soaking water when beans are soaked?
A There is limited research on the overall nutritional effects of presoaking dried beans. But the available research points in two clear directions.
First involves the digestibility of the beans. One type of carbohydrates—called oligosaccharides—definitely leaches into the soaking water in significant amounts. The loss of these oligosaccharides (like raffinose and stachyose) into the soaking water increases the digestibility of the beans because these compound sugar molecules are fairly resistant to digestion.
However, research on oligosaccharides also shows that these carbohydrates can provide us with important health benefits for exactly the same reason. By resisting digestion, oligosaccharides can make it all the way down through our digestive tract to our large intestine and serve as fuel for friendly bacteria (like Bifidobacteria and Lactobacilli).
If your were having trouble with digestion and were trying to minimize the impact of eating on your digestive tract, soaking beans and losing some oligosaccharides might make sense. It also might make sense if you were sensitive to beans from a gas-forming standpoint, since the oligosaccharides in beans have been associated with the problem of flatulence related to beans. If your digestive tract was working well, however, and you did not have bean-related gas problems, soaking might make less sense in order to leave the oligosaccharides more intact for the benefit of friendly bacteria in your large intestine.
The second area of research involves overall nutrient loss that takes place as a result of soaking. The degree of nutrient loss depends primarily on the length of soaking time. In general, the nutrient loss is moderate, but since dried beans cannot be eaten as is, it’s not really relevant to compare the nutrient content of dry versus soaked beans. What matters more is the nutrient content of soaked-cooked beans versus cooked-only beans. Here the overall difference does not seem great. Although many of the lost nutrients could be found in the soaking water, I believe it is better to discard this water rather than reusing it when cooking the beans. Some dried beans (like red kidney beans) release potentially toxic substances into the water when soaking, and most beans release oligosaccharides, as just discussed.
One nutrient that shows greater loss from cooked-only versus soaked-cooked beans is protein. The reason here involves the prolonged heat exposure that is required for cooked-only beans. This prolonged heat exposure further denatures proteins found in the beans. The overnight cold water soaking method has the advantage of shortening the total time of heat exposure when cooking the beans and reducing nutrient loss in this way.
highlights
The culinary enjoyment of Lentils dates back to prehistoric times, as far back as the Bronze Age. One of the first foods to be cultivated, Lentils were used by the ancient Greeks for both medicinal and culinary purposes. Today they are a dietary staple in India where they are prepared as dahl, a delicious spicy dish made from Lentils, onions, garlic, cumin and oil. Unlike other members of the legume family, Lentils do not need to be soaked before cooking, so they are a relatively quick and easy way to add nutrient-rich legumes to your “Healthiest Way of Eating.”
Like other varieties of legumes, Lentil’s rich concentration of dietary fiber and folate makes them an excellent choice for a healthy heart. Lentils also contain polyphenolic phytonutrients, including proanthocyanins and catechins, which provide powerful antioxidant protection to cellular structures from the oxidative damage caused by free radicals. (Lentils’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
Both dried and canned Lentils are available (same as black beans, see page 610). Lentils come in a variety of colors including green, brown, yellow and pink.
the peak season available year-round.
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 612) except that Lentils require no soaking prior to cooking.
For details about cooking, see black bean recipe (page 614). Red Lentils take 20 minutes to cook and green Lentils take 30 minutes.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Lentils
5-Minute Lentils–No Cooking
Many brands of organic canned Lentils are now available. You can use dried Lentils if you have time to cook them (see page 614 for directions).
1 15-oz can Lentils, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Add 1/2 medium red onion, chopped
1. Press or mince garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Drain liquid from Lentils and rinse under cold running water; this helps prevent intestinal gas.
Vegetable Soup with Lentils
3. Combine all ingredients, mix and enjoy! For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 8 great serving suggestions with the recipe above.
1. Add cumin, oregano, basil and thyme to complement the flavor of Lentils.
2. Roasted peppers go well with Lentils.
3. Top Lentils with yogurt spiced with mint and red pepper flakes.
4. Lentil Yogurt Salad: Combine 5-Minute Lentils recipe, low-fat yogurt, brown rice, ground cumin and red pepper flakes to taste. Serve in a romaine leaf and garnish with chopped mint.
5. Puréed Lentils: “Healthy Sauté” 1 small minced onion in a large sauce pan. On low speed, blend together the sautéed onion, 5-Minute Lentils recipe and 2 TBS vegetable or chicken broth until smooth. Make sure you don’t fill the blender more than half full. You will have to stop the blender a couple times and scrape the sides with a rubber spatula. Puréed Lentils are a great healthy alternative to mashed potatoes served with chicken or lamb.
6. Lentil Salad: Combine 5-Minute Lentils recipe (using green Lentils), chopped tomatoes, chopped bell pepper, minced sweet onion and minced mint. Toss with Mediterranean Dressing (page 331) and top with crumbled feta cheese and minced parsley.
7. Lentil Soup with Curry: Cook 5-Minute Lentils with onion, garlic, ginger and curry powder to taste, and 3-4 cups chicken or vegetable broth for an easy and flavorful soup. Garnish with chopped tomatoes and cilantro.
8. Vegetable Soup with Lentils: Add protein to a vegetable soup by adding the 5-Minute Lentils near the end of the cooking time (pictured above).
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Lentils, and I will share them with others through our website at www.whfoods.org.
highlights
The Soybean is native to China where it has been cultivated for over 3,000 years. The Chinese name for Soybean translates to “greater bean,” a fitting name for a bean that offers such a wealth of nutritional benefits and culinary versatility. It wasn’t until the early 1800s that Soybeans arrived in the United States as ballast aboard a ship! And it wasn’t until the 1940s that the farming of Soybeans actually became popular. The texture of Soybeans is so adaptable that they can be processed in a host of different ways, making it easy for you to enjoy them in your daily diet. There are fresh Soybeans (also known as edamame), dried Soybean seeds, soymilk, soynuts, tofu, tempeh, soy flour… the list goes on and on. And with their delicious, slightly nutty flavor and wonderful nutritional profile, this legume known scientifically as Glycine max can offer you maximum enjoyment and health and be a great addition to your “Healthiest Way of Eating.”
Today, Soybeans are the most widely grown and utilized legumes in the world and one of the most well-researched health-promoting foods available! Rich in many vitamins and minerals, as well as protein and dietary fiber, Soybeans easily earn their place among the World’s Healthiest Foods. Soybeans also contain powerful health-promoting isoflavone phytonutrients, including genistein and daidzen, which are especially important for women’s health and a healthy heart. (For more on the Health Benefits of Soybeans and a complete analysis of their content of over 60 nutrients, see page 601.)
Like other beans, Soybeans grow in pods, featuring edible seeds. While we are most familiar with green Soybeans, the seeds can also be yellow, brown or black. The texture of Soybeans is very adaptable, so they can be processed in a variety of different ways:
Fresh green Soybeans cooked in the pod.
Sometimes called the “cheese of Asia” because the methods used to produce tofu are similar to those used to make cheese. (For more information, see Tofu chapter, page 618.)
Originating in Indonesia, it is used as a meat substitute. To make tempeh, Soybeans are usually cooked with a grain and then aged with a special culture, resulting in a firm substance that can either be sliced or made into patties.
Made from grinding Soybeans with water, it is often used by individuals allergic to cow’s milk and vegans who do not consume any animal products.
Originating in Japan, it is a salty, fermented paste made from a combination of Soybeans and a grain (usually barley or rice).
Beans, such as Soybeans, are available dried, which require cooking, or in a can, which are fully prepared and ready to use. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value between canned Soybeans and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are from a can or you cook them yourself, so there is little difference in their nutritional value. You can now also find good quality canned Soybeans made from organically grown beans, which have better flavor and texture (not mushy and excellent for use in salads and cold dishes) and do not contain additives or extra salt. Canned Soybeans may cost slightly more than dried beans, but the time you save in preparation makes them well worth it.
Both dried and canned Soybeans are available throughout the year.
Soybeans contain oxalates and goitrogens, which may be of concern to certain individuals and can be associated with allergic reactions. (For more on Oxalates, see page 725; Goitrogens, see page 721; and Food Allergies, see page 719.)
Most beans contain phytic acid. This naturally occurring substance can work as an antioxidant in plants and has been shown to have some cancer-preventing and lipid-lowering effects in animal studies. A good bit of attention has been given to the relationship between phytic acid and iron absorption from food. This relationship is controversial. In some studies, phytates appear to lower iron absorption by as little as 3–4%. In other studies, this percentage is more like 45–50%. Since most people don’t rely upon Soybeans as their primary source of dietary iron—rather it comes from other foods in the meal plan—any impact of the phytates found in Soybeans on iron absorption should not be of major concern for most people.
Soybeans are a good source of protein and at 29 grams per cup can provide a significant amount of our daily requirement. Phytic acid is sometimes regarded as interfering with protein digestibility, but the research I’ve seen suggests otherwise; it is partly because of their great protein benefits that I encourage incorporating Soybeans into the “Healthiest Way of Eating.”
Legumes, like Soybeans, cause intestinal gas because humans cannot digest the oligosaccharides (sugars) found in beans. These sugars are consumed by bacteria in the large intestine and form gas. The gas-forming compounds can be reduced by draining off the water used to soak the dried beans and replacing it with fresh water before cooking. For canned Soybeans, drain off the liquid in the can and rinse with fresh water before using.
There is anecdotal evidence that cooking beans with kombu (a type of sea vegetable) and plenty of spices can improve the digestibility of beans. Adding kombu to your beans will also increase their nutritional value by adding trace minerals to your dish. Cumin, fennel and ginger are among the spices that are especially effective in preventing the formation of gas, but any of your favorite aromatic spices may help by inhibiting bacteria and stimulating digestion.
Turning Soybeans into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select soybeans
When purchasing canned Soybeans, it is preferable to select those that feature organically grown beans and do not contain extra salt or additives; dried beans should also be organically grown whenever possible.
As with other foods purchased in the bulk section at the local market, make sure that the bins containing dried Soybeans are covered and that the store has a good product turnover to ensure their maximal freshness. Whether purchasing Soybeans in bulk or in packaged containers, it is important that no evidence of moisture or insect damage is present and that they are whole and not cracked.
Fresh Soybeans, or edamame, should be deep green in color with firm pods that are not bruised. Edamame can be found in many supermarkets as well as in natural foods stores and Asian markets. They are usually available in the frozen food section, although some stores offer precooked edamame in their refrigerated display cases.
2. the best way to store soybeans
Store dried Soybeans in an airtight container in a cool, dry, dark place where they will keep for up to 12 months. If you purchase Soybeans at different times, store and cook them separately; legumes increase in dryness the longer they are stored, resulting in differences in required cooking time.
Cooked or unused portions of canned Soybeans will ferment and go sour if kept at room temperature. Store them in the refrigerator where they will keep for about 3 days.
Fresh edamame should be stored in the refrigerator and eaten within 2 days. Frozen edamame can be stored for a few months.
3. the best way to prepare soybeans
Properly preparing canned or dried Soybeans helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Rinse ready-to-eat canned Soybeans under cold running water. Most canned Soybeans have not been soaked before cooking, so they contain higher amounts of oliogosaccharides and thus may be more likely to cause indigestion. For information about how beans were prepared, you can call the manufacturer. Rinsing will help eliminate some of canned beans’ oligosaccharides. If you still experience flatulence, experiment with different brands until you find one that agrees with you.
Before washing Soybeans, spread them out on a light-colored plate or cooking surface to remove small stones, debris or damaged beans. Put beans in a large bowl of water and swish around. Discard any beans that float to the top. Place beans in a strainer and rinse thoroughly under cool running water.
Rinse under cold running water before cooking.
Add 4 cups water to 1 cup Soybeans, and soak for 8 hours or overnight. Drain and rinse again.
4. the healthiest way of cooking soybeans
The length of time required to cook dried Soybeans will vary depending on their freshness. Recently harvested beans cook much more quickly than those that have been stored for a long period of time.
• Do not add salt to the cooking water or Soybeans will become tough. Add salt only after the beans are completely cooked.
• If your recipe calls for acidic ingredients, such as tomatoes, vinegar or wine, add them after the beans are cooked since adding them during cooking will cause the beans to become tough; acid reacts with the starch in the beans and prevents them from swelling.
• The flavor of Soybeans is complemented by cooking with 3 bay leaves or 10 peppercorns. Remove these spices before serving. It is best to add spices, such as garlic, onion, ginger, or chili powder 5 to 10 minutes before the end of cooking.
Q I’ve just started to eat Soybeans, and I am unsure as to what texture they should be after they are cooked. Should they be like other beans (such as navy beans) or should they be more firm?
A Cooked Soybeans should be soft. They should be similar to navy beans or maybe just a tiny bit firmer.
Q Are Soybeans a vegetable and therefore would help meet the “5-A-Day” requirement for health?
A While Soybeans are technically plant foods, most nutrition recommendations categorize them as legumes, and they are usually viewed as a protein source. That is why they fall in the “meat and beans” category of the USDA’s new Food Pyramid. Not only are they a concentrated source of protein but they also have phytonutrients such as isoflavones. Yet, unlike “vegetables” such as leafy greens, root vegetables and others, Soybeans are not rich sources of vitamin C, vitamin A and phytonutrients such as carotenoids and flavonoids and, as such, I wouldn’t consider them as contributors to the “5-A-Day” requirement for fruits and vegetables.
Q Do soynuts have the same nutritional benefits as Soybeans?
A Soynuts do not have the same nutritional benefits as regular Soybeans. No processed food has the same benefits as the original whole food. In the case of soynuts, a large number of nutrients are lost. Included in this loss are the minerals copper, magnesium, manganese, phosphorus, potassium, selenium and zinc; the vitamins B1, B2, B3, B5, B6, folate and C; and the omega-3 fatty acid linolenic acid. That is not to say that you can’t enjoy soynuts. They certainly are delicious and can play a part in the “Healthiest Way of Eating.” It’s just that they feature a different nutrient matrix.
Q I have been making my own soy/nut butter, grinding Soybeans and mixed nuts. Is it harmful to use raw Soybeans?
A I would recommend cooked Soybeans over raw Soybeans since cooking can reduce levels of certain components that can cause adverse effects in certain people if consumed in high levels. These include protease inhibitors, phytates and hemaglutinins.
Q What exactly is soy sauce and is it nutritionally similar to Soybeans?
A It is difficult to actually compare the nutritional value of soy sauce and Soybeans because they are consumed and used in such different ways. Soybeans can be a great addition to your “Healthiest Way of Eating,” and there is a continual abundance of research providing evidence of their health-promoting properties.
Soy sauce, also known as tamari, is used in a totally different way than Soybeans. It is a popular condiment used in small quantities to enhance the flavor of food rather than as a primary source of nutrients in your “Healthiest Way of Eating.” It was developed from the salty fermented paste derived from Soybeans, called miso. This development occurred during the Edo period (1603–1867) when extra water was added to the miso paste to create a thick, dark sauce. Later, changes in the process added wheat to the paste’s ingredients, and today, tamari can be purchased as either wheat-containing or wheat-free. Tamari is dark brown in color and usually slightly thicker than regular soy sauce, but both provide the same nutritional value.
One tablespoon of soy sauce (tamari) contains 42% of your daily value for sodium, 5% DV for niacin, 3.4% DV for protein, 3% DV for phosphorus, 2.3% DV for iron, 2.3% DV for riboflavin and 2.3% DV for manganese. As you can see, it is very high in sodium and should be used in moderation for those who are on a low-sodium diet.
Q How do you roast Soybeans?
A The basic method for roasting Soybeans involves two steps. First, the beans should be soaked overnight. Begin by rinsing the beans well and then combining 4 cups of filtered water for every 1 cup of beans. In addition, use about 2 teaspoons of baking soda for every 4 cups of water. You should do your soaking in the refrigerator and let the beans soak overnight (for at least 8 hours). At this point, drain and rinse the beans thoroughly. Second, spread the soaked and rinsed beans on baking sheets. About 2 cups’ worth of beans will fit on a baking sheet in a single layer. Preheat the oven to 350°F (175°C), and bake the beans for approximately 25–35 minutes, stirring the beans every 10–15 minutes and watching them closely to avoid burning them. Each cup of unroasted beans will produce about 1/2 cup of roasted ones.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Soybeans
5-Minute Soybeans – No Cooking
You can now enjoy organically grown ready-to-eat canned Soybeans that are healthier and tastier, and they only take minutes to prepare. If you have time to cook Soybeans, see page 597.
1 15-oz can Soybeans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Add tamari (soy sauce), ginger and sesame seeds for an Asian flavor
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from canned Soybeans and rinse under cold running water; this helps prevent intestinal gas.
Soybean and Fennel Salad
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 4 great serving suggestions with the recipe above.
1. Add miso, ginger, scallions, onions or wasabi.
2. Add a small, minced red onion and 1 TBS lemon juice or a few drops of balsamic vinegar for a Mediterranean flair.
3. Soybeans are best served with grains (such as rice), dairy, meat or vegetables for complete nutrition.
4. Soybean Spread: For wonderful flavor, blend the 5-Minute Soybeans recipe with mint and thyme.
ADDITIONAL RECIPE:
Soybean and Fennel Salad: Combine in a large bowl: 2 15-oz cans rinsed soybeans, 1½ cups thinly sliced fennel bulb, 12 halved cherry tomatoes, 1/4 cup minced red onion, 2 cloves pressed garlic, 4 TBS lemon juice, 3 TBS chopped parsley, 1/2 cup extra virgin olive oil, ½-1 tsp sea salt and 1/4 tsp black pepper. This salad gets better as it marinates.
EDAMAME (Whole Soybean Pods)
To cook frozen edamame, just add the Soybean pods to lightly salted water and boil for about 15 minutes. Fresh edamame will take about 10 minutes longer. For both fresh and frozen edamame, it is best to follow the directions on the package.
• Add edamame to your favorite green salad.
• A small bowl full of edamame makes a wonderful appetizer or first course.
• Add cooked edamame to your favorite vegetable dish for added protein.
• Edamame Salad: Dress edamame with Mediterranean dressing (page 331) and minced mint leaves.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Soybeans, and I will share them with others through our website at www.whfoods.org.
Q Soyfoods have been hailed as a healing food, and soy protein is everywhere today—Soybeans, tofu, tempeh, soymilk and even soy protein that’s added to a lot of different food products. Yet, I have also heard that too much soy can be bad for you. What are your thoughts about soy?
A You ask a very good question that is on the minds of many people. As soy is a healthy food, it is becoming more and more popular and therefore showing up in many different foods. All the while, there have been reports circulating on the Internet that soy foods are not healthy. Here are my thoughts on the subject:
I’ve included soy as one of the World’s Healthiest Foods, and for good reason. It’s the most widely grown and utilized legume in the world, with about 13,000 years of cultivation and over 5,000 research studies. There are studies that show soy to help regulate blood sugar, blood pressure, and estrogen balance. And there are studies showing soy intake to help prevent colon, breast, and prostate cancer, as well as atherosclerosis and post-menopausal hip fracture. It’s seldom the case that a whole, natural food can be this widely used and studied for such a long period of time and have a predominantly negative impact on our health.
Yet, soy does have components that can compromise health in some circumstances. Soy contains goitrogens, for example, and in some individuals, goitrogens can decrease thyroid function and increase the possibility of depression. Soy also contains hemaglutinins that can sometimes increase the likelihood of our red blood cells clumping together. If that happened, our circulation could become compromised—including the blood flow to our brain. Soy also contains phytates that can sometimes decrease mineral absorption, including absorption of the minerals calcium, magnesium, iron and zinc. Each of these minerals has a role to play in our health. So yes, it’s possible that soy can have a negative impact on our health in certain circumstances and for certain individuals. Yet, for the majority of people, soy is a good match healthwise.
Like all foods, soy is not a “magic bullet” and needs to be incorporated into a person’s overall meal plan in a balanced and logical way. I believe that it needs to be eaten in moderation like all foods, as it is in Asia where it has been linked with promoting health. In Japan, for example, they don’t usually consume large quantities of soy at one time, like many in the West have begun to do. I do not believe that more of a good thing is always a good thing, and this applies to eating soy. Like for everything, I believe in balance. What I observed in Japan was that while they enjoy soy almost daily, their portions are very small. They only use a few cubes of tofu in miso soup, enjoy small portions of edamame (fresh soy beans in pods) and when they drink soymilk, their servings are small.
At this point, no public health organization in the U.S. has recommended daily intake of soy products, including the National Cancer Institute, the American Heart Association or the American Dietetics Association. In 1995 in Japan, with all soy food products taken into account, the average intake was 50–70 total grams per day (not grams of soy protein, but of the entire food), which would translate into two
ounces per day. This is potentially the highest daily average intake and seems to be less than the amount ordinarily used in the case of using soymilk and tofu in stir-fries. It is difficult to actually create a limit for individual daily consumption because the answer to that question can be best found by looking at a person’s individual diet and health status.
Q Do sprouted or soaked and boiled Soybeans provide more nutrients? Is there a difference in their ability to be digested?
A All three practices you mentioned—sprouting, soaking and cooking—help make Soybeans more digestible. All three processes also impact the nutritional composition of the Soybeans. Some water-soluble nutrients are lost during the soaking process while some are lost during the cooking process; in addition, nutrient patterns are changed during sprouting. In general, although not always, cooked foods are easier to digest than raw foods, and I would expect cooked Soybeans to be more easily digested than raw sprouted Soybeans. At the same time, however, cooked foods are usually lower in nutrients than raw ones. In the case of Soybeans, I like the trade-off between digestibility and overall nutrient composition that occurs during cooking. However, for individuals accustomed to uncooked foods, raw sprouted Soybeans can also make important nutritional contributions to a meal. There is no absolute, single, correct way to prepare Soybeans. In all cases, however, I recommend organically grown Soybeans as the version that can provide you with optimal nourishment.
In recent years, soy protein has been found to be excellent for a number of different conditions, one of the most important ones being its ability to help prevent heart disease. Soy protein has been shown in some studies to be able to lower total cholesterol levels by 30% and to lower levels of LDL, or “bad” cholesterol, by as much as 35–40%. Some studies have even shown that soy protein may be able to raise HDL (“good”) cholesterol levels. It has also been found to increase the size of LDL cholesterol. This may have heart-health benefits since small, dense LDL is the most dangerous form of cholesterol, while large LDL, especially when accompanied by adequate supplies of HDL, is less risky.
Soy protein has also been shown to reduce the stickiness of platelets, possibly because Soybeans are a good source of omega-3 essential fatty acids. When platelets get overly sticky, they are more likely to clump together to form blood clots. Soybeans and other soy foods may also provide benefit for blood pressure as shown by a study that found men consuming soy in their diet had significant reductions in both diastolic and systolic blood pressure. In addition to their beneficial form of protein, Soybeans also contain very good amounts of fiber, which has been shown to reduce cholesterol levels.
Research suggests that diets rich in soy foods are cardioprotective, yet soy isoflavones alone (including its genistein and daidzein phytoestrogens) do not produce much effect. Therefore, incorporating soy foods like Soybeans into your diet (as compared to consuming soy supplements) may be the best way to approach optimizing heart health.
Soy foods seem to have a protective effect against breast cancer. In one study in Japan, women with the highest intakes of isoflavones—compounds in soy foods that can bind to estrogen receptors in the body and block out human estrogen, thus lessening its effects—had a 54% lower risk of developing breast cancer compared to those whose intake of isoflavones was lowest.
New research suggests that eating soy foods may also be one reason Asian women have the lowest incidence in the world of endometrial cancer, another hormone-dependent form of cancer. Soy’s concentration of isoflavones and dietary fiber may be the reason that it has this protective effect: the isoflavones, genistein and daidzen, bind to estrogen receptors in the body and block out human estrogens, while dietary fiber has been found to lower estrogen levels.
Although these and other studies have supported a connection between soy food consumption and reduced risk of breast and endometrial cancer, some people have raised the question as to whether soy isoflavones, with their estrogenic activity, are safe. Even though the estrogenic potential of soy isoflavones is only 1/1,000th the potency of human estrogens, these individuals base their concern on the fact that hormone replacement therapy has been found to increase breast cancer risk. A recent animal study has found that consuming the amount of soy phytoestrogens that would be ingested when soy foods are included in the diet (in women, about 129 mg/day of isoflavones) does not increase risk of breast or uterine cancer and does appear to be protective. Yet, while it seems that soy foods themselves may be protective, concern may be justified when it comes to taking purified isoflavone supplements since isolated soy isoflavone products have been found to stimulate the growth of pre-existing estrogen-dependent breast tumors. This is yet another example (as is discussed in the Promote Heart Health section) of how a whole food, with its natural matrix of ingredients, can support health in ways that isolated food ingredient dietary supplements cannot. For more on this topic, please see the Q&A on page 603.
Soybeans may also help to alleviate many symptoms associated with menopause. Studies have shown that women who consume soy foods report a significant reduction in the amount of hot flashes and other symptoms that they experience. There is also some evidence that soy foods may even be able to help reduce the bone loss that typically occurs after menopause. And as women’s risk for heart disease significantly increases at menopause, Soybeans’ numerous beneficial cardiovascular effects make it a particularly excellent food to consume as menopause approaches.
In epidemiological studies, genistein has been consistently linked to lower incidence of prostate cancer. A recent study of human prostate cancer cells demonstrated some of the mechanisms behind genistein’s anti-prostate cancer effects. Genistein not only induced chemicals that block cell cycling, thus preventing the proliferation of cancerous cells in the prostate, but at high concentrations, actually induced apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.
In addition to genistein, the soy isoflavone daidzein has also demonstrated protective action against prostate cancer. A study in China found that men consuming the most tofu had a 42% lower risk of developing prostate cancer compared to those consuming the least. When researchers checked the relationship between the soy isoflavones, genistein and daidzein, which are found not only in tofu, but in Soybeans and other foods made from them, those consuming the most genistein were found to have a 47% lower risk for prostate cancer, while those consuming the most daidzein had a 44% lower risk.
In areas of the world where Soybeans are eaten regularly, rates of colon cancer tend to be low, which is not surprising considering that Soybeans contain a variety of compounds that may have benefit on digestive health. They are a good source of dietary fiber, which is able to bind to cancer-causing toxins and remove them from the body, so they can’t damage colon cells. Soy also contains a lipid (fat) known as soy glucosylceramide, which has been found to protect animals from colon cancer proliferation. Additionally, a recent animal study suggests that colon cancer may be a hormone-responsive cancer and that soy protein can not only help prevent its occurrence but can have a very positive effect on the number and size of tumors that do occur. Soybean fiber may also be able to reduce the symptoms of diarrhea or constipation.
New research suggests that the active isoflavone compounds found in soy, specifically genistein, may help us stay lean by causing us to produce fewer and smaller fat cells. In this study, animals eating genistein-rich diets created less and smaller fat cells than animals eating regular food. In human terms, a comparable amount of genistein to that which the animals were given could easily be consumed by simply including traditional soy foods as part of a healthy, whole foods eating plan.
Another condition for which Soybeans can be very beneficial is diabetes, particularly type 2 diabetes mellitus. The protein in Soybeans, and also in other legumes, is excellent for diabetic individuals, who tend to have problems with animal sources of protein. The protein and fiber in Soybeans can also prevent high blood sugar levels and help in keeping blood sugar levels under control.
Soybeans are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include bone-building calcium, magnesium, copper and manganese; energy-producing iron and phosphorus; free-radical-scavenging selenium; and sleep-promoting tryptophan.
Q Does soymilk have the same or at least similar nutritional value as Soybeans?
A Although soymilk is produced from Soybeans, the first ingredient you will find listed on a container of soymilk will be water. The large quantities of water added to produce soymilk greatly diminishes its nutritional value when compared to eating Soybeans in their natural form. And while you may see soymilk advertised as being rich in certain nutrients, many of the nutrients are additives used to enrich the milk. In addition, soymilk usually contains some form of oil to give it its “milky” consistency as well as sweetener (regarding soymilk sweeteners, I much prefer evaporated cane sugar to corn syrup), making soymilk less nutrient-rich. All that being said, there may be a place in the diet for soymilk as a dairy-free beverage alternative. Yet, I don’t see soymilk necessarily as a nutritional alternative to Soybeans.
Q Is it true that fermented Soybean foods are better for you?
A In many Asian traditions, Soybeans have always undergone the processes of fermentation and aging before they have been consumed. Soy sauces, soy curds (made into tofu), soy pastes (made into miso) and other soy products like tempeh have all been traditionally produced through methods that take time and revolve around the ability of microorganisms (mostly friendly bacteria) to convert the cooked Soybeans into a more digestible, nutrient-rich and health-supportive food.
I’ve seen studies, for example, comparing soy foods fermented with the bacterium Bifidobacterium to non-fermented soy foods. In these studies (conducted on laboratory animals), the fermented foods were able to support health in a way that the non-fermented products were not. Two phytoestrogens, genistein and daidzen, were also found to be present in the fermented foods but not detectable in the non-fermented versions.
Research has clearly shown that soy proteins become more digestible with fermentation. A significant percentage of soy proteins get broken down into shorter protein strands (called polypeptides) or even into single amino acids during the process of fermentation. These protein forms require less chemical activity in our digestive tract and are much better prepared for digestion than whole intact proteins.
I’ve also seen studies that examined traditional fermentation process used to make soy sauce (shoyu), and these studies suggest that the antioxidant properties of soy sauce and its potentially cancer-preventive properties are both related to the process of fermentation. In addition, these studies show that the risk of allergy to soy is decreased through the process of fermentation. This conclusion makes sense to me, because many food allergies involve our immune system’s response to food proteins, and the proteins in soy are clearly changed during the fermentation process.
Q I was told to avoid Soybeans because they are genetically engineered. Is that true?
A Fifteen years ago, no genetically engineered food crops had been planted in the United States. Today, one of the top genetically engineered food crops is Soybeans.
There is no solid research evidence that genetic engineering of Soybeans is harmful to our health, but the reason for this lack of evidence is lack of studies. Genetically engineered foods are allowed into the marketplace without studies testing their safety. There’s every reason to think that our digestive tracts and our immune systems would react differently to genetically modified foods due to the abrupt presence of new proteins in these foods that would be difficult for our organ systems to evaluate. I am concerned about this type of uncontrolled experiment with a widely consumed food crop, and it’s one of the reasons I support consumption of certified organic soy products. Genetic engineering is prohibited in the production of any certified organic food.
Q Is there a concern about the phytoestrogens in soy and their effect on breast cancer?
A I have some specific concerns based on the most recent research with soy. First is the mixed results I’ve see with respect to the phytoestrogens found in soy, particularly genistein and daidzein. Most of the earlier research in this area showed consumption of these phytoestrogens to be preventive of breast cancer in women who had not yet reached the age of menopause. However, more recent research has shown that in women who are postmenopausal, these same phytoestrogens can be potentially detrimental. In addition, they can increase the rate of tumor growth in women who have already been diagnosed with estrogen-dependent breast cancer. These mixed results with respect to soy phytoestrogens and breast cancer mean that a blanket statement about the cancer-preventive effects of soy foods is no longer accurate and that menopausal status is important when evaluating the benefits of these foods. Because the clinical issues here can be different from individual to individual, I’d recommend the advice of a healthcare practitioner for women of menopausal age considering the role of soy foods in their diet.
highlights
Kidney Beans derived their name from their kidney-like shape. Native to Central and South America, the variety popular in the United States and Europe is a deep glossy red, while those popular in the Caribbean, Portugal and Spain are light pink in color. It’s hard to imagine a good chili without the rich full-bodied flavor of Kidney Beans. For a meatless chili that is a great addition to your “Healthiest Way of Eating,” combine Kidney Beans with a whole grain, such as rice, to transform this southwestern favorite into virtually fat-free, high quality protein.
Like most varieties of legumes, Kidney Beans’ rich supply of dietary fiber makes them valuable for both heart and digestive health. Their soluble fiber also makes them an excellent food to help maintain healthy blood sugar levels, while their manganese and copper help provide antioxidant protection from free radicals that can damage cellular structures. (Kidney Beans’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
Dried and canned Kidney Beans are available (same as black beans, see page 610).
the peak season available year-round.
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 612).
For details about cooking, see black bean recipe (page 614). Kidney Beans take 1 to 11/2 hours to cook.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Kidney Beans
5-Minute Kidney Beans – No Cooking
Since dried Kidney Beans need soaking and substantial cooking time, I suggest using organic canned Kidney Beans. This recipe takes just minutes to prepare. If you have time to cook Kidney Beans, see page 614 for directions.
1 15-oz can Kidney Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Top with cilantro and grated cheese
1. Press or mince garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Drain liquid from Kidney Beans and rinse under cold running water, which helps prevent intestinal gas.
Cajun Kidney Bean Chili
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 9 great serving suggestions with the recipe above.
1. Add chili peppers, chili powder, cumin or oregano to complement the flavor of Kidney Beans.
2. Combine with chopped boiled egg, diced avocado, chopped tomato, chopped sweet onion and lime juice. Roll up in a flour tortilla and serve with salsa.
3. Kidney Bean Romaine Wrap: Wrap 5-Minute Kidney Beans recipe, avocado slices, shredded lettuce, chopped tomatoes and cilantro leaves in a large romaine lettuce leaf and add your favorite salsa.
4. Kidney Bean Pasta: “Healthy Sauté” a medium-size diced onion and medium-size diced green pepper. Add a large diced tomato, 1/2 tsp dried oregano, the 5-Minute Kidney Beans recipe, cooked whole wheat pasta shells, and salt and pepper to taste. Heat through. Top with 1/2 cup grated low-fat mozzarella cheese.
5. Kidney Bean Salad: Combine the 5-Minute Kidney Bean recipe with a medium-size diced sweet onion, medium-size diced green pepper, 1 cup of fresh minced cilantro and juice of 1/2-1 lime.
6. Three Bean Salad: Combine the 5-Minute Kidney Beans recipe with equal amounts of canned black beans and white beans to make a colorful three bean salad. Mix with tomatoes and scallions, and dress with olive oil, lemon juice and black pepper.
7. Cajun Kidney Bean Chili: “Healthy Sauté” 1 medium diced onion and 1 diced yellow or red bell pepper for 5 minutes. Add 3 cloves pressed garlic, 1 tsp paprika, 1 TBS chili powder, 1/2 tsp each dried thyme, oregano and fennel seeds, 1 tsp cumin and 1/8 tsp cayenne. Then add a 15-oz can diced tomatoes and a 15-oz can Kidney Beans. Cover and simmer 15-20 minutes. Season to taste with salt, pepper and olive oil (pictured above). Optional: add cooked ground turkey.
8. Kidney Bean Dip: In a food processor or blender, combine the 5-Minute Kidney Beans recipe with 1 tsp cumin and 1/2 tsp chili flakes (dried red chili peppers) for a delicious spread that can be used as a crudité dip or sandwich filling.
9. Kidney Bean Taco: Make tacos with a vegetarian twist by using the 5-Minute Kidney Beans recipe in place of ground meat.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Kidney Beans, and I will share them with others through our website at www.whfoods.org.
highlights
Pinto Beans are the most popular variety of beans in the United States. When cooked, the characteristic “painted” appearance of Pinto Beans disappears, and they become a beautiful reddish-tan color with a delightfully creamy texture. Like other beans, you can combine Pinto Beans with whole grains, such as rice, and add virtually fat-free, high quality protein to your “Healthiest Way of Eating.”
Pinto Beans provide great value—both in terms of price and nutrition. They are usually the least expensive of the different types of legumes, yet still contain similar health-promoting benefits to other varieties of beans. They are a concentrated source of dietary fiber, folate, magnesium and potassium, all of which make them a great choice for promoting heart health. (Pinto Beans’ health benefits and nutritional profile are similiar to black beans. For more information see page 615.)
Dried and canned Pinto Beans are available (same as black beans, see page 610).
the peak season available year-round.
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 612).
For details about cooking, see black bean recipe (page 614). Pinto Beans take 1 to 1½ hours to cook.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Pinto Beans
5-Minute Pinto Beans – No Cooking
Since dried Pinto Beans need soaking and substantial cooking time, I suggest using organic canned Pinto Beans. This recipe takes just minutes to prepare. If you have time to cook Pinto Beans, see page 614 for directions.
1 15-oz can Pinto Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Top with diced avocado and salsa
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from Pinto Beans and rinse under cold running water; this helps prevent intestinal gas.
Mediterranean Pinto Bean Salad
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 10 great serving suggestions with the recipe above.
1. For spicy Pinto Beans, combine with minced jalapeños or red chili flakes, minced garlic and lime juice.
2. Serve heated 5-Minute Pinto Beans with grated cheese, corn tortillas and rice.
3. Combine with cilantro pesto (see Pesto Recipe, page 525, and substitute cilantro for basil).
4. Add to your favorite salad for more protein and fiber.
5. Mediterranean Pinto Bean Salad: Add diced tomatoes and red onions, chopped herbs (such as rosemary, flat-leaf parsley, oregano and basil), fresh lemon juice and more olive oil to the 5-Minute Pinto Beans recipe (pictured above).
6. Puréed Pinto Beans with Poached Egg: “Healthy Sauté” a small minced onion. Blend sautéed onions, the 5-Minute Pinto Beans recipe and 2 TBS chicken or vegetable broth until smooth. Make sure you don’t fill the blender more than half full. Start on low speed. You will have to stop the blender a couple times and scrape the sides with a rubber spatula. Serve with a poached egg and top with your favorite salsa or hot sauce.
7. Pinto Bean Taco: Mash 5-Minute Pinto Beans recipe and combine with 6 chopped black olives. Finely shred 2 cups of cabbage and 1/2 cup cheese. Chop a medium tomato and cube a small avocado. Serve desired amounts of each ingredient in a corn tortilla and top with salsa.
8. Chili Pasta: “Healthy Sauté” diced onions and diced green peppers for 2 minutes. Add chopped tomatoes, minced fresh oregano, minced jalapeño pepper, minced garlic and sea salt. Cook 1 minute on high heat. Add equal amounts of cooked whole wheat macaroni and 5-Minute Pinto Beans recipe. Cook for 3 minutes on medium heat or until warm.
9. Pinto Bean Corn Salad: Combine 5-Minute Pinto Beans recipe, corn kernels and pre-made salsa. For more flavor, add Mediterranean Dressing and red pepper flakes. Serve on a bed of romaine lettuce.
10. Pinto Bean Chili: Pinto Beans are great for making chili. “Healthy Sauté” a medium diced onion. Add a 15-oz can of diced canned tomatoes (do not drain), 2 TBS chili powder and the 5-Minute Pinto Beans recipe. Cover and simmer for about 20 minutes. Add chopped cilantro and ground cumin at the end of the cooking time.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Pinto Beans, and I will share them with others through our website at www.whfoods.org.
highlights
Named after the capital of Peru where they have been cultivated for over 7,000 years, Lima Beans are a delicately flavored bean with a somewhat starchy texture. Sometimes called “butter beans,” they have a mild flavor that makes them a suitable addition to a wide variety of recipes. Combined with whole grains, Lima Beans, like most other beans, provide a virtually fat-free, full-spectrum protein, making them a great addition to your “Healthiest Way of Eating.”
Like other legumes, Lima Beans are a rich source of protein and cholesterol-lowering fiber. Dietary fiber, along with the folate, potassium and magnesium found in Lima Beans, also makes them a very heart-healthy food. (Lima Beans’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
Dried and canned Lima Beans are available (same as black beans, see page 610). Photo on this page is of frozen Lima Bean.
the peak season available year-round.
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 612).
For details about cooking, see black bean recipe (page 614). Lima Beans take 40 to 50 minutes to cook.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Lima Beans
5-Minute Lima Beans – No Cooking
Lima Beans often don’t get the credit they deserve. Try this quick, tasty recipe using organic, canned Lima Beans. If you have time to cook Lima Beans, see page 614 for directions.
1 15-oz can Lima Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Top with low-fat Parmesan cheese
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from Lima Beans and rinse under cold running water; this helps prevent intestinal gas.
Mediterranean Lima Beans
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 8 great serving suggestions with the recipe above.
1. Mediterranean Lima Beans: Mix 5-Minute Lima Beans recipe with 1 diced tomato, 1 TBS lemon juice and minced fresh or dried thyme, rosemary and parsley.
2. Lima Bean Salsa: Combine 1 cup of the 5-Minute Lima Beans recipe with 1 diced tomato, 2 TBS minced sweet onion, 1/2 cup corn, 1/4 cup minced cilantro, 2 tsp lime juice, 1 tsp cumin and sea salt and cayenne pepper to taste.
3. Mexican Succotash: Combine 1 cup of the 5-Minute Lima Beans recipe with 1 cup of corn, 1 TBS minced jalapeño pepper (seeds removed), 1/4 cup chopped red bell peppers, 2 TBS fresh oregano, and sea salt and pepper to taste.
4. Quick Lima Bean Soup: Blend 2 cups of hot chicken broth, 1 cup of the 5-Minute Lima Beans recipe, 1 TBS tahini, and tamari (soy sauce) and pepper to taste until smooth. Garnish with fresh thyme.
5. Asian Lima Beans: Combine 5-Minute Lima Beans recipe with 2 sliced scallions, 1 TBS sesame seeds, 1 TBS brown rice vinegar, 2 additional TBS extra virgin olive oil and 1 TBS tamari (soy sauce). Serve with fish or seafood (such as shrimp or scallops).
6. Lima Bean Hummus: Blend the 5-Minute Lima Beans recipe with 1/4 cup tahini and 2 TBS lemon juice. Add water as needed to make a smooth paste. Add sea salt to taste. Serve in a bowl, sprinkle with paprika and drizzle with olive oil. Serve with crudités.
7. Puréed Lima Beans: Purée the 5-Minute Lima Beans recipe with your favorite fresh herbs and use as a sandwich spread or a dip for crudités.
8. Lima Bean Burritos: Fill corn tortillas with 5-Minute Lima Beans and corn kernels, then top with chopped tomatoes, avocado and scallions.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Lima Beans, and I will share them with others through our website at www.whfoods.org.
highlights
Known as frijoles negro in Spanish, Black Beans remain an inexpensive source of protein for many cultures throughout the world and are synonymous with the rich flavors of Hispanic cuisine. Favorites in Mexico, South America and the Caribbean, Black Beans’ popularity has been increasing in the United States as we grow to enjoy the influence of these regions’ cuisines on our taste buds. I want to share with you how you can easily transform Black Beans into a great dish for a “South of the Border” influence on your “Healthiest Way of Eating.”
While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it’s the color coat on Black Beans that makes them particularly nutritionally interesting in contrast to other beans. Researchers have found at least eight different flavonoids, including anthocyanins, in the Black Bean’s color coat, which bestow this little bean with the potent antioxidant power that provides cells protection from the damage caused by free radicals. (For more on the Health Benefits of Black Beans and a complete analysis of their content of over 60 nutrients, see page 615.)
Beans, such as Black Beans, are available dried, which require cooking, or canned, which are fully prepared and ready to use. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value between canned Black Beans and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself, so there is little difference in their nutritional value. You can now also find good quality organically grown canned Black Beans, which have better flavor and texture (not mushy and excellent for use in salads and cold dishes) and do not contain additives or extra salt. Canned Black Beans may cost slightly more than dried beans, but the time you save in preparation makes them well worth it.
Both dried and canned Black Beans are available throughout the year.
Black Beans contain purines, which may be of concern to certain individuals. (For more on Purines, see page 727.)
Most beans contain phytic acid. This naturally occurring substance can work as an antioxidant in plants and has been shown to have some cancer-preventing and lipid-lowering effects in animal studies. A good bit of attention has been given to the relationship between phytic acid and iron absorption from food. This relationship is controversial. In some studies, phytates appear to lower iron absorption by as little as 3–4%. In other studies, this percentage is more like 45–50%. Since most people don’t rely upon Black Beans as their primary source of dietary iron—rather it comes from other foods in the meal plan—any impact of the phytates found in Black Beans on iron absorption should not be of major concern for most people.
Black Beans are a good source of protein and at 15 grams per cup can provide a significant amount of our daily requirement. Phytic acid is sometimes regarded as interfering with protein digestibility, but the research I’ve seen suggests otherwise; it is partly because of their great protein benefits that I continue to encourage incorporating Black Beans into your “Healthiest Way of Eating.”
Legumes, like Black Beans, cause intestinal gas because humans cannot digest the oligosaccharides (sugars) found in beans. These sugars are consumed by bacteria in the large intestine and form gas. The gas-forming compounds can be reduced by draining off the water used to soak the dried beans and replacing it with fresh water before cooking. For canned Black Beans, drain off the liquid in the can and rinse with fresh water before using.
There is anecdotal evidence that cooking beans with kombu (a type of sea vegetable) and plenty of spices can improve the digestibility of beans. Adding kombu to your beans will also increase their nutritional value by adding trace minerals to your dish. Cumin, fennel and ginger are among the spices that are especially effective in preventing the formation of gas, but any of your favorite aromatic spices may help by inhibiting bacteria and stimulating digestion.
Turning Black Beans into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select black beans
When purchasing canned Black Beans, it is preferable to choose those that feature organically grown beans and do not contain extra salt or additives; dried beans should also be organically grown whenever possible.
As with other foods purchased in the bulk section of the market, make sure that the bins containing dried Black Beans are covered and that the store has a good product turnover to ensure their maximal freshness. Whether purchasing Black Beans in bulk or in packaged containers, it is important that no evidence of moisture or insect damage is present and that they are whole and not cracked.
2. the best way to store black beans
Store dried Black Beans in an airtight container in a cool, dry, dark place where they will keep up to 12 months. If you purchase Black Beans at different times, store and cook them separately as legumes increase in dryness the longer they are stored, resulting in differences in required cooking time.
Unused portions of cooked or canned Black Beans will keep fresh in the refrigerator for about 3 days if placed in a covered container.
3. the best way to prepare black beans
Properly preparing canned Black Beans or dried Black Beans helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Rinse canned Black Beans under cold running water. Most canned Black Beans have not been soaked before cooking, so they contain higher amounts of oligosaccharides and thus may be more likely to cause indigestion. For information about how beans were prepared, you can call the manufacturer. Rinsing will help eliminate some of canned beans’ oligosaccharides. If you still experience flatulence, experiment with different brands until you find one that agrees with you.
Before washing Black Beans, spread them out on a light-colored plate or cooking surface to remove small stones, debris or damaged beans. Put beans in a large bowl of water and swish around. Discard any beans that float to the top. Place beans in a strainer and rinse thoroughly under cool running water.
Add 4 cups water to 1 cup Black Beans, and soak for 8 hours or overnight. Drain and rinse again before cooking.
4. the healthiest way of cooking black beans
The length of time required to cook Black Beans will vary depending on their freshness. Recently harvested beans cook much more quickly than those that have been stored for a long period of time.
• Do not add salt to the cooking water or Black Beans will become tough. Add salt only after the beans are completely cooked.
• If your recipe calls for acidic ingredients, such as tomatoes, vinegar or wine, add them after the beans are cooked since adding them during cooking will cause the beans to become tough; acid reacts with the starch in the beans and prevents them from swelling.
• The flavor of Black Beans is complemented by cooking with 3 bay leaves, 2 dried chipotle peppers or 10 peppercorns. Remove these spices before serving. It is best to add spices, such as cumin, coriander, paprika or chili pepper 5–10 minutes before the end of cooking.
• Black Beans are best served with grains (for example, rice) to make a complete protein.
STEP-BY-STEP RECIPE
The Healthiest Ways to Prepare Black Beans
5-Minute Black Beans – No Cooking
You can now find many brands of organic, ready-to-eat canned Black Beans that are healthier and tastier than conventionally produced Black Beans. This recipe takes just minutes to prepare. If you have time to cook Black Beans, see page 614 for directions.
1 15-oz can Black Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Top with salsa
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from canned Black Beans and rinse under cold running water; this helps prevent intestinal gas.
Spicy Black Bean Burrito
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 13 great serving suggestions with the recipe above.
1. Add herbs like rosemary, ginger, thyme and oregano to complement the flavor of Black Beans.
2. Add chopped chili peppers.
3. Black Beans taste great with garlic and pepper.
4. Add 1/2 small chopped red onion, 1 TBS lemon juice or a few drops of balsamic vinegar.
5. A squeeze of lime juice will add a refreshing taste.
6. Black Bean Breakfast Wrap: On a whole wheat tortilla, place a scrambled egg, a spoonful of the 5-Minute Black Beans recipe, chopped tomato, 2 avocado slices and minced cilantro. Add hot sauce if you like. Roll it up and enjoy!
7. Black Bean and Romaine Salad: Combine the 5-Minute Black Beans recipe, 1 TBS salsa, 3 TBS extra virgin olive oil, cider vinegar, ground cumin and red pepper flakes to taste. Serve in romaine leaves.
8. Quick Black Bean Soup: Blend the 5-Minute Black Beans recipe with 2 cups of hot chicken broth and chili powder, sea salt and cayenne pepper to taste. Put a dollop of yogurt on top.
9. Black Bean Dip: In a blender, purée the 5-Minute Black Beans recipe, using 1/4 cup extra virgin olive oil, 1 tsp chili powder, and salt and pepper to taste.
10. Black Bean Salad: Combine a 15-oz can Black Beans with 1 small chopped bell pepper, 1/2 cup sweet corn, 1 medium chopped tomato, 1/2 cup minced cilantro, 1 TBS lime juice, 1/2 cup of extra virgin olive oil, and salt and pepper to taste.
11. Black Bean Chili: Black Beans are great for making chili. “Healthy Sauté” 1 medium diced onion. Add a 15-oz can of diced canned tomatoes (do not drain), 2 TBS chili powder and the 5-Minute Black Beans recipe. Cover and simmer for about 20 minutes. Add fresh chopped cilantro and cumin at the end of the cooking time.
12. Black Beans and Butternut Squash: For a quick vegetarian meal, “Healthy Steam” 1 medium cubed butternut squash. Mix with 5-Minute Black Beans, 1 tsp cumin, 1/4 tsp cinnamon, a pinch cayenne and sea salt to taste. Sprinkle with sliced green onion.
13. Spicy Black Bean Burrito: “Healthy Sauté” 1/2 diced red onion and 1 diced yellow or red bell pepper. Add 5-Minute Black Beans recipe, 2 tsp chili powder and 1/8 tsp cayenne pepper. Wrap mixture in a large whole wheat tortilla with low-fat cheese. Top with your favorite salsa (pictured above).
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Black Beans, and I will share them with others through our website at www.whfoods.org.
Q How do you keep Black Beans as black as possible? Mine are a purple color, but sometimes at restaurants their color is of a deep black.
A The jet black glossy color on Black Beans is actually not black, but very dark purple. This dark purple color reflects the beans’ concentration of antioxidant phytonutrients, such as anthocyanins.
I am not sure how the restaurants’ beans became so dark in color. Potentially they used canned beans that had a preservative that helped retain the deep color, as there are a good number of additives that can promote color retention in canned foods. I’ve seen EDTA, for example, used to preserve the color in black-eyed peas and ferrous gluconate used to preserve the color of canned black olives.
Another explanation for the darker color beans is that they used a different variety of Black Bean as I’ve seen research indicating that different varieties of Black Beans are better at retaining their color during the cooking process; I’ve seen at least one experimental Black Bean, called the Phantom, being reported as better-than-average when it comes to color retention. Therefore, you may want to experiment with the variety of Black Beans you buy. Natural foods groceries should have a couple of alternatives for you to try; sampling Black Beans from a couple of different groceries may even turn up the desired result.
When cooking beans from scratch, I have seen recommendations for soaking Black Beans from 4 hours to overnight and then cooking them in this same soaking liquid to retain color. I dislike this preparation method as a way of retaining color and always recommended discarding the water in which the beans were soaked, rinsing them and cooking them in a fresh pot of water. The reason is to remove potential toxins that can naturally be present in dried beans that may have leeched into the water.
Q Are Black Beans and black-eye beans the same bean?
A Even though Black Beans and black-eyed beans both belong to the same botanical family (Leguminosae), they are not the same plant. Black Beans are black (or dark purple) in color and are known botanically as Phaseolus vulgaris. Black-eyed beans are more often called black-eyed peas, reflecting the dark-colored eye that they have on their tan-colored skin; they are also known as field peas, lobiya and chawli. Their botanical name is Vigna unguiculata, indicating that they belong to a different genus of plant than Black Beans.
health benefits of black beans
Black Beans are a great food for promoting heart health. They are a concentrated source of both dietary fiber, which helps to reduce cholesterol, and folic acid, which lowers blood concentrations of homocysteine, a compound that damages artery walls. The magnesium they contain improves the flow of blood, oxygen and nutrients throughout the body. In addition, their polyphenolic antioxidant phytonutrients protect cholesterol from becoming oxidized, inhibiting atherosclerosis development.
Black Beans are a protein-rich source of soluble dietary fiber; they provide sustainable energy while promoting stabilized blood sugar levels. They contain vitamin B1, which is instrumental in converting sugar into usable energy, as well as phosphorus, which is a component of ATP, the fuel molecule that powers the body’s cells. Additionally, Black Beans’ manganese, through its role as a cofactor of the superoxide dismutase antioxidant, protects the energy-producing mitochondria from free-radical damage. Finally, the iron found in Black Beans is an integral component of hemoglobin, a molecule that transports oxygen throughout the body.
A recent study suggests that Black Beans may help protect against cancer. When researchers fed laboratory animals a 20% Black Bean diet, a clear reduction in the number of precancerous cells was seen, even in animals that were simultaneously given a chemical known to promote cancer. In addition, preliminary observational studies have found that individuals who eat legumes, such as Black Beans, may be at a reduced risk for developing cancer of the breast, prostate and pancreas.
A recent study has found that Black Beans are as rich in polyphenolic antioxidant phytonutrient compounds called anthocyanins as grapes and cranberries, fruits long considered antioxidant superstars. When researchers analyzed different types of beans, they found that the darker the bean’s seed coat, the higher its level of antioxidant activity. Gram for gram, Black Beans were found to have the most antioxidant activity, followed in descending order by red, brown, yellow and white beans. Overall, the level of antioxidants found in Black Beans in this study was approximately 10 times that found in an equivalent amount of oranges and comparable to that found in an equivalent amount of grapes or cranberries.
Black Beans are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include sulfite-detoxifying molybdenum and sleep-promoting tryptophan.
highlights
Enjoyed as far back as in ancient Greece and Rome, Garbanzo Beans, also known as chickpeas, originated in the Middle East, the region of the world where they are still enjoyed and relied upon as a valuable dietary staple. Although not as popular in the United States, Garbanzo Beans are the most widely consumed legume in the world. Their delicious nutlike taste and buttery, yet somewhat starchy, texture is a wonderful addition to your “Healthiest Way of Eating.” Top your favorite salad with Garbanzo Beans for extra taste and nutrition.
Garbanzo Beans’ rich supply of dietary fiber makes them valuable for both heart and digestive health. Their soluble fiber content also makes them an excellent food to help maintain healthy blood sugar levels. (Garbanzo Beans’ health benefits and nutritional profile are similiar to black beans. For more information, see page 615.)
Dried and canned Garbanzo Beans are available (same as black beans, see page 610).
the peak season available year-round.
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 611).
Same as black beans (see page 612).
For details about cooking, see black bean recipe (page 614). Garbanzo Beans take 1 to 11/2 hours to cook.
STEP-BY-STEP RECIPES
The Healthiest Ways to Prepare Garbanzo Beans
5-Minute Garbanzo Beans – No Cooking
Since dried Garbanzo Beans need soaking and substantial cooking time, I suggest using organic canned Garbanzo Beans. This recipe takes just minutes to prepare. If you have time to cook Garbanzo Beans, see page 614 for directions.
1 15-oz can Garbanzo Beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
Sea salt and pepper to taste
Optional: Add 1 TBS lemon juice and 1/2 medium chopped red onion
1. Press or mince garlic and let sit for 5 minutes (Why?, see page 261.)
2. Drain liquid from Garbanzo Beans and rinse under cold running water; this helps prevent intestinal gas.
Greek Garbanzo Bean Salad
3. Combine all ingredients, mix and enjoy!
For added flavor, you may want to add more olive oil.
SERVES 2
Flavor Tips: Try these 8 great serving suggestions with the recipe above.
1. Add sage, oregano, thyme or paprika to complement the flavor of Garbanzo Beans.
2. Extra virgin olive oil, garlic, curry powder and cumin also complement the flavor of Garbanzo Beans.
3. Garbanzo Beans are a great source of protein when added to your salads.
4. Mediterranean Garbanzo Beans: Add the 5-Minute Garbanzo Beans recipe, ground cumin and a pinch of cloves to chopped tomatoes and onions.
5. Hummus or Middle Eastern Spread: Purée the 5-Minute Garbanzo Beans recipe with 1 TBS sesame tahini and 1 TBS fresh lemon juice in a blender. Add 3 TBS of extra virgin olive oil, a little at a time, through the feed hole as the mixture is blending. Season to taste with sea salt.
6. Hummus Wrap: Spread Hummus recipe on a whole wheat tortilla, lettuce or cabbage leaf and garnish with raw vegetables, like red bell pepper or cucumber. Drizzle with Mediterranean dressing (see page 331) and roll up.
7. Greek Garbanzo Bean Salad: In a bowl, combine 5-Minute Garbanzo Beans recipe, 2/3 cup minced green onion, 1 diced tomato, 2 TBS fresh lemon juice and 3 TBS minced fresh parsley. Optional: top with 1/4 cup feta cheese and serve over chopped romaine lettuce (pictured above).
8. Quick Chana Masala: “Healthy Sauté” one medium onion. Add one cup tomato sauce, the 5-Minute Garbanzo Beans recipe, and curry powder and cayenne to taste. Sprinkle with minced parsley.
8-Minute Creamy Garbanzo Bean Soup
1 recipe of 5-Minute Garbanzo Beans
2 tsp lemon juice
1 TBS tahini
1½ cups water
1. Boil water.
2. Add Garbanzo Beans, lemon juice and tahini to the blender. Then add hot water.
3. Blend until smooth, starting on low speed so the blender will not overflow.
4. Add sea salt, pepper and olive oil to taste, if desired. Pour into soup bowls.
5. Optional: Add 1/2 cup of your favorite cooked grain to the soup bowl.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Garbanzo Beans, and I will share them with others through our website at www.whfoods.org.
highlights
Discovered over 2,000 years ago by the Chinese, Tofu is sometimes called “the cheese of Asia” because of its physical resemblance to a block of farmer’s cheese. While the details of its discovery are uncertain, legend has it that it was discovered by accident when a Chinese cook added a type of sea vegetable to a pot of soybean milk, which caused it to curdle and produce what we now know as Tofu. Unlike cheese, Tofu has very little flavor; yet, because it readily absorbs the flavors of the other ingredients in a dish, its neutral flavor actually increases its versatility. A traditional mainstay of Chinese, Japanese and Korean cuisines, Tofu can now be found in a host of foods—frozen meals, sandwiches and salads—available in food markets as well as on the menus of many different types of restaurants. I want to share with you how to add some of your favorite seasonings to Tofu so you will want to make it a regular part of your “Healthiest Way of Eating.”
Tofu began receiving widespread attention in the 1960s and has skyrocketed in popularity since then as increasing evidence supports its many health benefits. It is rich in many nutrients including selenium, calcium, magnesium and omega-3 fatty acids, nutrients essential for a healthy heart. Tofu also contains phytoestrogens, specifically the isoflavones genistein and daidzein, which also have cardiovascular health benefits. (For more on the Health Benefits of Tofu and a complete analysis of its content of over 60 nutrients, see page 622.)
Tofu is a highly nutritious, protein-rich food that is made from soybeans. Soybeans are first mixed with water and ground to produce soymilk. A mineral compound is then added to the soymilk that coagulates the protein in the soymilk to produce curds, which are then pressed into blocks. Tofu is labeled soft, firm or silken depending on its texture. Tofu is a staple in the cuisines of many Asian countries. Tofu is its Japanese name, while in China it is known as doufa.
Similar to custard, it usually comes in aseptic packages and is available as soft, firm or extra firm. There are also low-fat and lite versions of silken Tofu. Easily puréed, it is a good substitute for milk, sour cream or yogurt depending on the texture.
Also available in soft, firm and extra firm, but its texture is more granular than silken Tofu. Sold either in bulk or in water-packed plastic containers, it can be used in sautés, stir-fries, soups and salads. Calciuim sulfate is the coagulant usually used to make regular Tofu, which is why it is a concentrated source of calcium.
the peak season available year-round.
Tofu is a concentrated source of oxalates and goitrogens, which might be of concern to certain individuals. Tofu is also a food to which some people have allergic reactions. (For more on Oxalates, see page 725; Goitrogens, see page 721; and Food Allergies, see page 719.)
Turning Tofu into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select tofu
Tofu is available refrigerated in individual packages or in bulk. Non-refrigerated varieties of silken Tofu can be found in aseptically sealed containers. Look for Tofu that is not made from genetically modified soybeans; since organic soybeans cannot be genetically modified, organic Tofu is a great choice. Check to make sure the expiration date on the package has not passed. If your recipe calls for sliced or cubed Tofu, purchase the firm or extra firm variety. If you are making a sauce or dip, silken Tofu or soft Tofu would be better.
2. the best way to store tofu
While aseptically packaged Tofu need not be refrigerated until it is opened, all other forms of Tofu should be refrigerated in their container. Once the packages are open, all varieties of Tofu should be rinsed well, kept in a container covered with water and placed in the refrigerator. Changing the water daily will help keep the Tofu fresh for up to one week.
Tofu can also be frozen in its original packaging and will keep this way for up to five months. This process will actually alter its texture and color, making it more spongy, absorbent and yellow in color. These changes in its physical properties are actually very suitable for certain types of recipes. Be sure to squeeze the water from thawed Tofu before using.
Firm Tofu usually contains the highest fat content. Soft Tofu contains the lowest amount of fat. If you are looking for Tofu with high calcium content, look for products that specifically say “calcium-precipitated” on the label, which indicates that calcium was used to help coagulate the Tofu.
3. the best way to prepare tofu
Rinse Tofu under cool running water before using.
4. the healthiest way of cooking tofu
Tofu can be eaten raw, so cooking is primarily to heat it and enhance its ability to absorb the seasonings in the recipe. If you want to heat Tofu and combine it with a variety of vegetables, the best way to prepare it is by using the “Healthy Sauté” method of cooking (see page 57).