FYI: Black Beans

Picture from http://nutritionholistic.com/2008/12/health-benefits-of-black-beans/

What is it?

Black beans are a legume. They are oval shaped, with a black skin and whitish flesh.

Why should I eat it?

Black beans...

• are very low in saturated fat, cholesterol, and sodium.
• are a good source of protein, thiamin, magnesium, phosphorus, and maganese.
• are a good source of dietary fiber and folate.
  

What should I know about using it?

• Most packaging will tell you to rinse and sort your beans before soaking and cooking.
• Dried beans should be soaked before being cooked.
• Pre-soaking black beans overnight will significantly reduce cooking time. Cover with 2 inches of water and allow for expansion in the container. Drain and cover with fresh water before cooking.
• Quick-soak method: cover beans with water, bring to a boil, and boil for 2 minutes. Remove from heat and let sit for 2 hours. Drain, cover with fresh water and continue cooking.
• If you need to add water during the cooking process make sure it is hot water. Cold water will cause your beans to split.
  

Information from:

• http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2
• http://www.food.com/library/black-bean-192
• http://homecooking.about.com/od/howtocookvegetables/a/blkbeantips.htm
  

FYI: Sweet Potatoes and Yams

Top: Sweet Potato
Bottom: Yam

What is it?

Sweet potatoes are a large, starchy, sweet-tasting root vegetable. It is believed that they originated in Central and South America, but they are grown in various parts of the world as well. Sweet potatoes can have a pale, thin, light yellow skin with yellow flesh OR darker, thicker orangy-reddish skin with orange flesh. (This latter sweet potato is sometimes called a yam by mistake.)

Yams are also a root vegetable. They are quite large and are usually between 5.5-11 lbs but can get up to 7 feet long and 150 lbs. They originated primarily in Africa and Asia. Yams have a brown or black skin and the flesh can be off-white, purple, or red.

Why should I eat it?

Sweet potatoes...

• are low in calories.
• have no fat.
• are rich in beta-carotene and potassium. (These nutrients help protect against heart attack and stroke, and maintain fluid & electrolyte balance in body cells.)
  
• rich in complex carbohydrates.
• rich in dietary fiber.
• have vitamin C and B6.

Yams...

• are high in vitamin C and B6, potassium, and maganese.
  
• are rich in dietary fiber.
• are low in saturated fat and sodium.
• have a lower glycemic index than potato products (this means they can provide a more sustained form of energy).
  

What should I know about using it?

Sweet potates--

• Bruised sweet potatoes deteriorate more quickly than unbruised (so beware of bruises when buying them)
• When sweet potatoes begin to go bad, throw the whole thing away because it will infiltrate the taste of the whole potato.
• Store sweet potatoes in a dry, dark, and cool place. If stored correctly they can last up to 3-4 weeks. If not stored in ideal conditions, use them within a week of purchasing.
  
• Don't refrigerate sweet potatoes.
• Cooked sweet potatoes can last 4-5 days in the fridge.

Yams--

• Same as the sweet potato list, except that they can last for 2-3 days in the fridge after being cooked.
• A true yam will most likely be sold in chunks sealed in plastic wrap.

Information and pictures from:

• http://homecooking.about.com/od/howtocookvegetables/a/sweetpotatodiff.htm
• http://homecooking.about.com/od/foodstorage/a/swpotatostorage.htm
• http://homecooking.about.com/od/foodstorage/a/yamstorage.htm
• http://en.wikipedia.org/wiki/Sweet_potato
• http://en.wikipedia.org/wiki/Yam_%28vegetable%29
  

FYI: Tofu

(Picture courtesy of http://www.chiropractic-help.com/Tofu-Nutrition.html)

What is it?

Tofu is made from soybeans, water and a coagulant, or curdling agent.

There are 3 types of tofu:

1. Firm (or regular) tofu--pretty solid, will maintain shape, higher in protein/fat/calcium
   
2. Soft tofu--good for blending
   
3. Silken tofu--custard-like, good for pureed or blended dishes.
   

Why should I eat it?

Tofu...

• is high in protein
• is a good source of B-vitamins and iron
• is high in calcium (if the tofu is made with a calcium salt curdling agent)
• is low in saturated fat
• contains no cholesterol
• is low in sodium
  

What should I know about using it?

• It absorbs flavors like a sponge.
• Is usually located in the produce section of the grocery store.
• If you are using firm tofu, you will want to drain and press it. Learn more about draining and pressing here. (I personally just cut a slit in the top of the package and press it as all the liquid drains out.)
  
• If you open the package but don't use all the tofu, then rinse it and cover it with fresh water before storing it in the fridge. Be sure to change the water daily to keep it fresh and make sure you use it within a week.
• It can be frozen for up to 5 months.
  

Information from http://vegetarian.about.com/od/glossary/g/Tofu.htm and http://www.soyfoods.com/soyfoodsdescriptions/tofu.html#anchor695154. Please refer to them for more helpful hints.

FYI: Chickpeas

Picture courtesy of http://www.elements4health.com/chickpeas.html

What is it?

Chickpeas (also known as garbanzo beans) are from the legume family. They are a small round bean.

There are two main types:

• Kabuli is lighter colored, larger size, and smoother coat.
• Desi is darker colored, smaller size, and rough coat.
  

Why should I eat it?

Chickpeas...

• are a good source of protein
• are low in fat
• are a good source of cholesterol-lowering fiber
• are a slow burning complex carbohydrates.
• can increase your energy by helping to replenish your iron stores. (Iron is an integral component of haemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism.) http://www.cai-sa.pt/graodebico.en.html
  
• are also an excellent source of the trace mineral manganese, which is an essential cofactor in the energy production and in our antioxidant defence. http://www.cai-sa.pt/graodebico.en.html
• are a source of zinc and folate
  

What should I know about using it?

• They can be bought canned or dried.
• When cooking with dried chickpeas you will need to soak, rinse, and cook the beans. May take some planning to use in a meal, but it's worth it!
• You can use them cold or hot, in salads, soups, chilies, blended into hummus, etc.
  

Information from Wikipedia and http://www.cai-sa.pt/graodebico.en.html

FYI: Quinoa

Each week I will be posting an FYI on different foods.

This week: Quinoa

(Uncooked quinoa picture courtesy of Wikipedia)

What is it?

• Quinoa (pronounced kee-n-wa) "is a grain-like crop grown primarily for its edible seeds" and originated in South America. (Wikipedia)
  
• There are different varieties, but the most common are white quinoa, red quinoa, and black quinoa. (http://chetday.com/quinoa.html)

Why should I eat it?

• It "contains a balanced set of essential amino acids for humans, making it a complete protein. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest." (Wikipedia)

What should I know about using it?

• Specific directions for cooking are on the package, but you basically cook it in water as you would rice.
  
• "As it cooks, the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy which creates an interesting texture combination and pleasant "crunch" when eating the grain. Quinoa has a fluffy consistency and a mild, delicate, slightly nutty flavor that borders on bland." (http://chetday.com/quinoa.html)
• "Due to the relatively high oil and fat content of quinoa, the grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months." (http://chetday.com/quinoa.html)
• Some suggest that you rinse the quinoa before using it, but in my research I have found that it is rinsed before packaging. I haven't found anything saying it is bad if you don't rinse it before using it.
• Cooking it in a broth helps reduce the bland flavor.