SEVENSEAS Marine Conservation & Travel Issue 21, February 2017 - Page 96

Christian is a registered dietitian and sustainability advocate from North Carolina, currently residing in New York City. He combines his deep respect for nature, and it's perfect systems, with his education and experience in fitness and nutrition to provide his clients with an integrative and holistic approach to wellness. Christian strongly believes in the power of education in order to evoke positive change and believes that one’s true health can be achieved only when a desire to integrate into nature’s system exists.

Email: ChristianDietitian@gmail.com Website: ChristianTheDietitian.com

HOW TO COOK BEANS

The best way to ensure maximum nutrient benefit is to cook your own beans. Cooking your own beans is cheap and easy and here’s how to do it.

Purchase your bean of choice, my favorite are black beans because they are easy to digest and high in protein.

Soak your beans for 1-3 days in 1 part bean to 2 parts water. Change the water 2x a day. This process “activates” the bean, changing it from a dormant seed to a living nutrient. In addition, this process rids the beans of most of phytates and tannins which lower nutrient availability.

Soaking reduces cooking time (which saves energy) and also rids the beans of substances that cause flatulance (aka pass gas, fart, moon gas). So make sure to soak!

Cook in 2 parts water to 1 part bean. Start at a high temperature until the water begins to boil.

When the water begins to boil, reduce to simmer, place lid on pot and leave cracked so that steam can escape.

Cook for 45 minutes to 1.5 hours. The longer you cook the beans, the more digestible they become.

Optional: When beans are finished cooking you can place the lid on the pot, flushed, and let sit for 1-6 hours until eaten. Refrigerate when finished.

TIPS FOR INCORPORATING AN ASSORTMENT OF BEANS INTO YOUR DIET

Add to salsa

Mix into salad

Make bean spread for sandwiches and chips

Blend into your protein shake

Add to soups

Add to burritos

Eat a bowl of beans by itself: add fresh herbs,

onion, tomato, etc.,

Use for veggie burgers

Black Bean Brownies!

Mix with your favorite grains

February 2017 - Health & Sustainable Living

96 - SEVENSEAS