Beans have been all the rage in my kitchen this winter. Mash ‘em, slow cook ‘em, open a can of ‘em.

Beans are a powerful food – full of heart-healthy soluble fiber, folic acid, cholesterol-free protein, and beneficial phytochemicals. However, they have a nasty reputation for making themselves known as they pass through the entire digestive process.

If farts have you phobic, I’d encourage you to try some of the following tried and true methods for reducing the gas-producing probablility of this wonder food:

• Beans contain a difficult to digest oligosaccharide called raffinose that causes some distress if consumed. Pre-soaking the beans, discarding the soaking water, and scooping off the foam that rises to the surface reduces ingesting this carbohydrate greatly. Soaking helps breaks down the raffinose, and the foamy stuff on top is some of the remaining indigestible starch.
• If using canned, rinse thoroughly! Beans are cooked in the can, so all those indigestible carbohydrates remain behind. I recommend draining the can in a colander and rinsing thoroughly.
• Many cultures have figured out ways to increase the ease of eating beans.  For Mexican food, you can add epazote, add kombu to beans for both flavor, powerful nutrition and gas-reduction, and Mango powder (Amchoor), fennel seeds, fresh peppermint, fresh cilantro and fresh ginger is often used in Indian cooking for the same purpose.
• Add beans to your diet a bit at a time to introduce them to your system. This is especially helpful if you have been consuming a low fiber diet for some time.
• When all else fails, Beano has been known to be helpful! I have not personally needed it, but have heard others swear by it.

Ready to try some recipes?

Click here for a great source of many bean recipes! Also, my recipe archive has some of my personal favorites posted!

Italian-Style Swiss Chard

Yield: 8 Servings

Ingredients

• 3 lb swiss chard
• 2 tbsp. extra-virgin olive oil
• 1 1/2 tbsp minced or pressed garlic
• 6 chopped anchovies (WITH bones for extra calcium)
• 3 tbsp. balsamic vinegar
• 1 tsp. salt & pepper

Instructions

Trim stem ends of chard. Thinly slice stems crosswise up to base of leaves; set slices aside. Reserve a few whole leaves to line serving dish; coarsely chop remaining leaves. In a 6 to 8 quart pan over medium-high heat, stir oil, garlic and anchovies until garlic is slightly softened, about 2 minutes. Add chard stems; stir until softened, about 2 minutes. Stir in chopped leaves (a little at a time if pan if full), cover, and cook until wilted, about 4 minutes. Mix in vinegar; season to taste with salt & pepper.
Garnish a serving dish with reserved chard leaves; spoon greens atop these leaves and serve.

Fettuccine with Swiss Chard, Walnuts and Lemon

Makes 2 servings

Ingredients:

• 8 ounces rice fettuccine
• 2 tbsp. extra virgin olive oil
• 1 garlic clove, sliced
• kosher salt, pepper, and crushed red pepper to taste
• pinch of fresh chopped rosemary
• 3 cups Swiss chard, washed
• 4 ounces clear vegetable or chicken stock
• 4 tablespoons halved walnuts
• 1 tablespoon white wine
• juice of half a lemon
• OPTIONAL: 1/2 cup grated parmesan cheese

Preparation:

Bring a large pot of lightly salted water to a boil.
Over high heat, place the oil and garlic in a large sauté pan and gently cook until the garlic turns golden brown. Add  roughly 3 pinches of salt, 2 pinches of black pepper, and 2 pinches of crushed red pepper to the oil, or flavor to your liking. Add the rosemary and Swiss chard. Sauté for 1 to 2 minutes.

Drop the pasta into the boiling water and cook until it is tender but still has a bit of bite to it (al dente).
While the pasta is cooking, add the stock to the Swiss chard and steam-fry for 1 to 2 minutes until reduced in size. Add the walnuts and cook for 30 seconds. Add the lemon juice and olive oil. Taste for seasoning.
Strain the pasta from the water and add it to the Swiss chard. Toss it all together until most of the liquid is absorbed by the pasta. Add the cheese (if using).
The pasta should be slightly creamy, and no extra sauce should be apparent. Divide into two bowls and serve.

Swiss Chard Dahl

Ingredients

• 2 lbs Swiss chard
• 1/2 teaspoon cumin
• 1/4 teaspoon turmeric
• 1 teaspoon coriander
• 1 large Onion, chopped
• 3 cloves Garlic, minced
• 1 fresh red chili
• 1 teaspoon ground black pepper
• 1 cup red lentils
• 1/2 cup stock
• 1 can peeled tomatoes
• salt to taste
• 1 small can tomato puree (to thicken)

Instructions

Chop the old stems tips off the swiss chard and compost. Slice the stems into 1/4 inch pieces.  Steam them in a large frying pan with a little water with add the chopped chili, garlic and the onion. When the onion is tender add the black pepper, cumin, turmeric, and coriander.  Cover and simmer for ten minutes. Meanwhile, coarsely chop the remaining chard leaves and add to the pot with the stock. Add the red lentils and simmer for a couple of minutes more, then add the canned tomatoes; continue to simmer for about 10 minutes. The lentils should be soft but still intact. Add about half a can tomato puree and salt to taste. Simmer for another couple of minutes till the dahl has thickened.
Serve with brown rice.

Traditionally, Hoppin’ John uses ham hocks or bacon to add a smoky flavor to nutrient-rich beans. In lieu of this, I’ve used chipotle powder to add spiciness and smokiness to this traditional Southern New Year dish. Eaten annually on the first day of the New Year, Hoppin’ John is supposed to ensure good luck. It certainly worked for me last year!

• • 6 scallions
  • 1 T extra virgin olive oil
  • 1 carrot, peeled and thinly sliced
  • 1 celery stalk, thinly sliced
  • 1 small bunch collard greens or kale, chopped
  • 1.5 cup dried black eyed peas, cooked (or 2 x 10 oz package frozen black eyed peas, thawed and rinsed or 2-15 oz can, thoroughly rinsed)
  • 1 bay leaf
  • 1 tsp. thyme
  • 1/2 t salt
  • 1/2 t black pepper
  • 1 tsp. chipotle powder
  • 1 T chopped garlic
  • 12 fl oz vegetarian broth or bean liquid

To cook dried peas, place in a small soup pot and cover with water – about 2″ over bean line. Soak overnight, drain, rinse, and cover with water again. Bring to a boil and reduce heat, simmering until tender, about 2 hours. Drain.

Trim scallions. Remove the dark green tops and set aside. Cut the white and light green sections into 1/4 inch thick slices.

Heat the oil in a large sauté pan over medium heat. Add the carrot and stir well to coat with oil. Add the white and light green sections of the scallions and the celery, reduce heat to low and sauté for 2 minutes. Add the kale and bell peppers and sauté for about 3 minutes or until the carrot begins to brown. Add the black-eyed peas and stir well. Sauté for 1 minute. Add the bay leaf, salt, black pepper, chipotle, garlic and broth. Stir well and bring to a boil. Reduce the heat and simmer, covered, for about 10 minutes, or until the liquid is almost completely absorbed – there should still be about 1/3 cup sauce.

Thinly slice the dark green scallion tops while the mixture simmers. Then stir in half the scallion greens. Ladle the hoppin john over a bed of cooked rice and sprinkle with remaining scallion greens.

The colors and flavors of this untraditional chili are wonderfully diverse and complex. Like many chilies, this one tastes better the next day! Serve over brown rice or in a large baked potato.

2 tsp. olive oil
1 medium red onion, chopped
2 tsp. chipotle powder (or 3 dried chipotle chilies ground in a spice mill)
1 tsp. cumin
2 cups vegetable broth (or water)
1 large garnet yam, peeled and diced
2 large zucchini, chopped
1 cup corn kernels, fresh or frozen
1 14oz. can crushed tomatoes, preferably fire roasted
1 15oz. can No Salt Added pinto beans, drained
1 tsp. orange zest
1 tsp. lime juice
4 tbsp. cilantro, chopped, and more to garnish, if desired.

Heat olive oil on med-high. Add onion and sauté until golden brown, about 5 minutes. Add chili powder and cumin and cook, stirring for one minute. Add vegetable broth and yams. Cover and simmer for 10 minutes, until yam is softened. Add corn, zucchini, tomatoes with their juices, and beans. Cook, uncovered, for 10 more minutes, until chili thickens and yam is very tender. Stir in orange zest, lime juice and cilantro. Spoon into bowls and garnish with additional cilantro, if desired.

Serves 4.

Recipe taken from Pioneer Organics Healthy Home Delivery Newsletter, week of 11/08/04

250 calories, 6.6 grams of protein, 47 grams carbs, 4 grams of fat per serving (a recipe makes 4 servings)

Looking through my kitchen, I noted I had some chard and yams that were beginning to look a little past their prime. Utilizing the power of Cookin’ With Google, I found a recipe for African Yam Stew, which I altered to suit my own tastes. Below is the modified recipe, which yielded fantastic results.

African Yam Stew

4 cups vegetable broth

1 tsp. chili oil

1/2 chopped onion

3 cups diced yams

1 can canned chick-peas

1 cup uncooked quinoa
1/4 teaspoon salt

1/4 cup “The Heat is On” Spiced Peanut Butter

2 cups chopped collard greens
1 teaspoon black pepper

1 tablespoon kosher salt

Saute’ onion in chili oil until soft. Add broth, yams, chickpeas, rice and salt; simmer for 30 minutes.

Blend peanut butter with 1/2 cup stock to make a smooth paste. Stir into the stew along with the greens and turn heat to low, allowing flavors to marry for 5 minutes.

Add salt, pepper, and additional chili oil or chili sauce to taste.

Serves 4-6

A Costa Rican Staple

Gallo Pinto is a Costa Rican breakfast staple. Like many Latino cultures, it is, well – rice and beans. This combination of protein and whole grain is a very satisfying way to start the morning and a great way to utilize leftovers. I recommend serving it Tico style – with a egg on top!
It can also be wrapped up in a corn tortilla, or covered in your favorite salsa. This recipe comes from the Feb. 2007 issue of the McDougall Newsletter.

Preparation Time: 5 minutes (need cooked rice) Cooking time: 15 minutes Servings: 4

• ¼ cup vegetable broth or water
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans black beans, drained (liquid reserved) and rinsed
• 3 cups cooked brown rice
• 1 teaspoon cumin
• 1 teaspoon ground coriander
• ½ teaspoon ground ginger
• ¼ teaspoon salt
• freshly ground pepper

Place the water in a large non-stick frying pan and add the onion and garlic. Cook, stirring frequently until onion softens and begins to stick to the bottom of the pan. Add a bit more water or broth and repeat until onion begins to stick again. Add remaining ingredients and mix well. Add a bit of the reserved liquid from the beans to make the rice look “dirty”, if desired. Cook until heated through. Serve hot with salsa on top.
Hint: To be more authentic, you can cook dry black beans in water to cover until tender (about 3-4 hours). You will need about 3 cups of cooked black beans. Save some of the cooking liquid to mix with the beans and rice.

Lentils are a fabulous food. Like all legumes, they are rich in soluble fiber, heart-friendly B vitamins, and are a wonderful source of cholesterol-free protein. However, unlike their cousins, they require no soaking time nor do they cause as much gas as many other beans! This Indian inspired dish tastes wonderful over a brown basmati rice or folded into a tortilla with some crunchy veggies. If you do not feel like pulling out your blender or Vitamix, add extra broth or water at the onset of cooking, leave the lentils whole and enjoy a lovely Indian Lentil soup.

• 1 tablespoon vegetable oil
• 2 cups chopped onions
• 3 garlic cloves, minced
• 3 cups water
• 1 cup dried red lentils
• 3/4 teaspoon turmeric
• 3/4 teaspoon ground cumin
• 1/2 teaspoon ground ginger
• 1 cup brown basmati rice, cooked according to package directions
• 2 plum tomatoes, seeded, chopped
• 1/4 cup chopped fresh cilantro
• 1 jalapeño chili, seeded, chopped

Heat oil in medium skillet over medium heat. Add 1 cup onion and 1 minced garlic clove and sauté until tender and golden brown, about 10 minutes. Set aside. Combine 3 cups water, lentils, remaining 1 cup onion, 2 minced garlic cloves, turmeric, cumin and ginger in heavy medium saucepan. Bring to boil. Reduce heat, cover and simmer until lentils are tender, about 15 minutes. Transfer half of lentil mixture to Vitamix; purée until smooth. Return purée to same saucepan. Mix in sautéed onion mixture. Simmer 5 minutes to blend flavors. Season to taste with salt and pepper.

Spoon rice into bowls. Spoon dal over rice. Top with tomatoes, cilantro and chili.
Per serving: calories, 410; total fat, 5 g; protein, 18g; fiber, 9g; cholesterol, 0. Serves 4.

Black Bean Quinoa Salad with Basil Lemon Dressing

• 1.5 cups uncooked quinoa
• 3 cups organic vegetable broth
• 14 oz. package firm tofu
• 2 tbsp. olive oil, divided
• 1 1/4 tsp. salt, divided
• 1 cup chopped fresh basil
• 3 tbsp. fresh lemon juice
• 2 tbsp. Dijon mustard
• 2 tsp. grated lemon rind (use an organic lemon)
• 1/2 tsp. freshly ground pepper
• 3 garlic cloves, minced
• 1 (10 oz.) package of frozen edamame, shelled and thawed
• 4 cups chopped tomato (about 3 medium)
• 1/2 cup sliced green onions
• 1/2 cup chopped carrot
• 1 (15 oz.) can black beans, rinsed and drained

Rinse quinoa to remove saponin, a bitter coating. Place quinoa and broth in a saucepan and bring to a boil over medium-high heat. Cover, reduce heat, and simmer for 15 minutes or until broth is absorbed. Remove from heat.
Drain tofu and pat dry. Cut into cubes. Heat 1 tablespoon oil in a large skillet over medium-high heat. Place cubed tofu in skillet and sprinkle with 1/4 teaspoon salt. Saute’ tofu until browned, about 9 minutes. remove from heat and cool.
Combine remaining oil, remaining salt, and the next six ingredients (through garlic) in a large bowl and whisk until blended. Stir in quinoa.
Add thawed edamame, tofu, onion, tomato, carrot, and black beans to the quinoa mixture, stirring gently to combine. Store covered in the refrigerator until ready to serve. Yields ten 1 cup servings.
Recipe adapted from Cooking Light, March 2006

Recipe courtesy of Epicurious.com

• 1/2 cup olive oil
• 1/3 cup white wine vinegar
• 4 teaspoons Moroccan spice blend (see below to make your own)
• 1 15-ounce can garbanzo beans (chickpeas), drained and rinsed (choose low-sodium, if possible)
• 1 1/2 cups coarsely chopped seeded tomatoes
• 1 1/2 cups coarsely chopped, seeded, peeled cucumbers
• 1 cup coarsely crumbled feta cheese
• 1/2 cup chopped red onion
• 1/3 cup chopped fresh Italian parsley
• 4 whole pita bread rounds, halved crosswise
• Plain yogurt

Whisk together olive oil, white wine vinegar, and Moroccan spice blend in medium bowl. Place drained garbanzo beans in large bowl and mix in just enough vinaigrette to coat. Let stand 10 minutes to allow flavors to blend.
Add tomatoes, cucumbers, feta cheese, red onion, and parsley to garbanzo beans. Mix in just enough vinaigrette to coat. There should still be some vinaigrette remaining. Season bean salad to taste with salt and pepper. Fill pita halves with bean salad and top with dollop of yogurt, if desired. Place 2 pita halves on each of 4 plates; pass remaining vinaigrette separately.
Makes 4 servings.
Bon Appetit
August 2003

To Make Moroccan Spices:
Combine 1 tablespoon ground cumin with 1/4 teaspoon each of ground coriander, cinnamon, and cayenne pepper.