How to buy, store and cook Whole Grains and Beans

Dried beans and whole grains have the least amount of processing, therefore bringing you more nutrients and flavor!

Facts:

• Whole grains should have an expiration date.
• Whole grains contain an oil (Vit E) that can go rancid. Buy enough to replace every 1-3 months.
• Legumes most likely incur vitamin loss after 2-3 years.
• Bulk is usually cheaper than packaged.
• When buying in bulk, inquire if bin contents are rotated on a regular basis.

Storage:
Beans and grains should be stored in containers that:

• protect the food from light 
• do not leech
• are air tight
• are stored in a cool place
• Ceramic or dark glass are recommended

Cooking Whole Grains and Beans:
To increase digestion and nutrient intake:

• Sprout or ferment beans and grains before cooking them
• For Beans, high temperature, humidity, and age lengthen cooking time and create a bitter taste. Do not keep longer than 2-3 years
• Use slow cooking method for beans (crock pot)
• Add Kombu to make tender (see picture)

Episode 6 Recipes for Repurposing Leftovers!

Bean Dip

Portions Size: 1/2 cup
Servings: 6

Ingredients:

• 2 cups of cooked pinto beans*
• 1/3 C tahini
• 1/4 C liquid from beans
• 1/4 C lime juice (or passion fruit, or orange...)
• 1/4 tsp salt (to taste)
• top with fresh chopped cilantro and drizzle with a fresh oil like avocado

*you can substitute for other beans such as white or black beans

Directions:

1. Heat pinto beans and liquid until warm
2. In a blender or food processor blend ingredients in this order: liquid from beans, tahini, lime juice
3. Gradually add pinto beans into blender and blend until you have a smooth consistency.
4. Pour into bowl and garnish with fresh chopped cilantro and drizzle with avocado oil

Creamy Bean Soup

Ingredients:

• Leftover beans
• Liquid (amount depends on amount of beans used)
• Raw or grass-fed cream

Directions:

1. Heat leftover beans with some of the liquid until warm. 
2. Puree in a blender until you reach desired consistency. 
3. Return to pot and slowly add raw or grass-fed cream until you achieve desired consistency.
4. Heat until hot and pour over shredded seasonal greens.

An alternative to creamy bean soup:

Sautée some garlic and onions. Add chicken broth, whole beans, farro, and seasonal veggies.

Whole Grain Crust

Ingredients:

• (2-3 cups) leftover rice or quinoa
• oil or grease (such as coconut oil, ghee, bacon grease, lard)

Directions:

Crust preparation 

1. Heat leftover rice (or quinoa) and add some extra liquid (water or broth) to create a sticky grain
2. Add heated grains to a food processor and pulse until a sticky mixture is created
3. Put the mixture into a heavily greased pie pan and shape into a crust (gloves are recommend)
4. Create a thin layer for a crispier crust or a thick layer for a hearty crust

Baking 

1. Bake the crust slowly at 275°F degrees for about 30 mins
2. Increase temperature to 300°F degrees and brush with a whipped egg
3. Cook for 15 minutes
4. Increase temperature to 375°F and crisp until light brown (10-15 minutes)
5. Fill crust with your choice of seasonal vegetables and pour 2-4 whisked eggs over the mixture. Add cheese and or meat per your taste preference.

Shepherd's Pie

Portion size: 4 x 3.25 pieces

Servings: 8

Adjust portions according to your amount of leftover potatoes. 

Ingredients:

• 2 lbs Weiser purple heirloom fingerling potatoes
• 3/4th C milk
• 4 T butter, cubed
• 2 C Shredded chicken (or leftover meat)
• 1 C Fresh organic sweet corn
• 1 C Red and green bell paper or hot pepper, diced
• 1 1/2 C Spinach, finely chopped (sub kale or swiss chard)
• 1 C Red and green pepper, diced

Directions:

1. Heat milk and butter. Keep warm
2. Heat potatoes by steaming them (keep out of water).
3. While potatoes are heating get a deep-dish pan or a 9 x 13 casserole dish
4. Spread shredded chicken so it covers the bottom of the pan, and pour red sauce* (or desired sauce) over meat
5. Add corn, spinach, and peppers in layers so that the entire dish is generously covered 
6. Cut heated potatoes into small pieces and mix only until all pieces are broken up (1-2 minutes).
7. Continue mixing while slowly adding warm milk and butter to potatoes.
8. Increase speed until smooth and fluffy (If you under mix you will have lumps. If you over mix it will become pasty).
9. Gently spread potatoes on top of meat and vegetables
10. Bake at 275°F degrees for 20 minutes

Quick Red Sauce

Portion Size: 1/2 cup

Servings: 3

Ingredients

• 3 Puréed blanches tomatoes
• 1 tsp Cumin
• 1/2 oz of Cacao
• 1 tsp Dehydrated garlic
• Salt & pepper to taste

Featured Foods

• San Lucas avocado oil with garlic
• Pasture raised eggs
• Organic ghee
• Raw or grass fed dairy
• Sprouted short grain brown rice
• Organic pinto beans
• Tahini
• Pasture raised chicken

Lincoln Spring Farms

• Spinach
• Kale
• Cauliflower
• Asparagus

Oregano
Cilantro
Lime
Cumin
Red pepper

Weiser Family Farms purple potatoes