So it’s been about a year since I posted some of the first AMAZING ways to use beans to replace fat in baking. If you missed those posts, and are interested, there’s more information under “Tips and Tidbits” and you can find all of the recipes by clicking on “Beans” on the ingredient menu on the left hand side of the page. This week I’m going to share the rest of my favorite bean recipes. Hopefully some of them will help as you’re making your food storage plan. I’m still just amazed by the mighty bean! Read on if you’d like to learn more…
1. Beans are versatile – Whether they’re hidden in your baking or featured in beans and rice, there are a lot of different things you can do with beans. That makes them awesome food storage material!
2. Beans will last 30+ years — so you don’t have to worry about opening the cans you lovingly sealed at the cannery. I’m not saying don’t use beans, I’m just saying leave the ones you’ve sealed alone and eat the ones you buy in plastic bags at the grocery store.
3. Beans are cheap – right around $1/pound. One cup of cooked beans costs about 20 cents, 1 cup of butter costs $1.40. Less than 1 cup of canned chicken costs over $2.
4. Beans aren’t fat, they’re good for you - I did a little research, and most varieties of beans are similar in that they’re fairly low in calories, high in protein, have almost no fat, and contain a lot of iron and potassium. But there’s some variation from bean to bean in carbohydrate and calcium content. Pintos are your low-carb bean, registering only 7 grams, where black beans have more than double the carbs, coming in at 15 grams. White beans (navy and great northern) are the heavy hitters when you’re talking calcium — with 120 mg per cup, while black beans have 46 mg.
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