When my husband and I first got married, we ate very little meat. We wanted to buy the good stuff (you know, local, grass-fed…) but we were living on part-time minimum wage jobs. So we ate like vegetarians because that was what we could afford. We lived on pasta, cheese, peanut butter, and eggs. And beans. Lots of beans.
Here in West Michigan, we buy organic black and pinto beans in 25 lb bags from Country Life Natural Foods. They are a great deal! I encourage you to find a natural foods store or co-op near you, and grab yourself a big bag of beans. We keep ours in the basement in 5 gallon buckets. I love that we can balance out our expensive meat purchases with an inexpensive form of protein. Try eating bean-based meals once a week; your budget will thank you!
Canned vs. Dry
While canned beans are very convenient, I recommend going for the dried. They are much cheaper than canned. And they are more nutritious because you can cook them using traditional methods – as opposed to the high heat and pressure of canned beans, which may denature proteins and make them harder to digest.
Itâ€™s important to give your beans a long soak (preferably 24 hours) to help neutralize phytates and enzyme inhibitors, making the beans easier to digest. You want your body to be able to absorb all the minerals and B vitamins present in the beans. So resist the urge to do a â€śquick soak.â€ť Go for the real thing!
If you’re ready to try cooking dried beans, check out these basic instructions from Modern Alternative Mama. Itâ€™s really easy, and takes only a few minutes of hands on time. What it does take is a little planning. But thatâ€™s why we meal plan, right? (Right!)
Thereâ€™s also a recipe at the end of this post with directions for how to cook delicious beans in the crock pot. Youâ€™re going to love it!
Getting the Most Bang for your Bean
Itâ€™s important to pair beans and legumes with grains to achieve a more complete amino acid profile. And what do you know, thatâ€™s what traditional cultures have been doing for ages! Beans and corn, hummus and pita, lentils and rice…you get the idea.
Another traditional practice is to eat beans and grains with a small amount of animal protein.
In Nourishing Traditions, Sally Fallon-Morell writes, â€śThe combination of pulses, whole grains, and a small amount of animal protein and good quality animal fat is the ideal low-cost dietâ€ť (page 495). Â In a study of rats, adding just a tiny amount of fish to a diet of beans and corn resulted in adequate growth, whereas rats who did not receive any fish did not thrive ( Nourishing Traditions sidebar, page 504-505).
There are several easy ways to include animal products with your beans to add nutrition:
- Cook in homemade bone broth.
- Add some animal fat, like lard, tallow, chicken fat, or bacon grease.
- Top with sour cream or cheese.
- Eat with a small amount of meat or fish.
An Easy, Freezable Bean Recipe
This recipe is inspired by our good friends and neighbors who weâ€™ve shared many meals with over the last six years, and who make really good beans. You canâ€™t really mess it up. I’ve tried.
It’s versatile, too! You can have it with rice or without. You can leave the beans whole, or mash them. You can put it in a tortilla, or eat it with a spoon. You can use it as a quesadilla filling, or mix it into your scrambled eggs. You can eat it plain, or top it with tortilla chips, salsa, shredded cheese, chopped tomato and green onion, sliced avocado, and sour cream.
And whatever you donâ€™t eat, you can freeze for later use! Just label them as â€śSeasoned Beansâ€ť and pull them out whenever youâ€™re tempted to open a can.