One of my favorite protein sources has just gotten some respect, as in really good press.  The legume, or in more familiar terms – the bean – has an entire cookbook dedicated to it’s heritage, preparation, and recipes which will entice even the leery ‘musical fruit’ lover (see ‘romantic’ note below.)

“Heirloom Beans” is a hot new publication by Steve Sando of Rancho Gordo, whose passion for indigenous New World food inspired the creation of his book.  In a quest to find lost varieties of heritage beans, Steve ‘searched the Americas’ for interesting and rare selections that he could bring back home and cultivate.  After discovering many nuances and flavor profiles previously unknown, Steve’s mission took on a whole new life – and it pretty much became his life.

Well, good for us on many levels. As you will read in the book, beans are a super food. They are a wonderful source of plant protein, high in fiber, low in fat.  It’s the soluble fiber which helps cholesterol move out before it has time to be absorbed.  And it’s the high fiber which slows down the rise in blood sugar, making beans a favorite choice as ‘medicine’ for people with diabetes.  Beans are also high in iron, calcium, vitamin B-complex and a slew of other minerals.  They help reduce blood pressure (as in good for the heart) and are said to promote ‘balanced’ sexual activity (I’m not exactly clear on this term but perhaps that’s why Steve labels them ‘romantic.’)

Bottom line is – they taste good!  Heirloom beans have different textures and complex flavors over their mass-produced counterparts. If you have the time, it’s best to pre-soak them to ‘turn off the music,’ so to speak, before cooking. (But according to Steve, his beans are fresher which will reduce the soaking time.) And now with over 100 succulent recipes to choose from, you can make beans a ‘regular’ part of your daily diet. (See next post for an appetizer!)

To purchase a copy of “Heirloom Beans,” I always recommend your local bookstore first, or you can find it at Amazon.  To buy the beans, visit Rancho Gordo’s website for a complete listing of varieties and shipping details.

…I would say make applesauce but that’s so obvious.  So let’s look at how how delicious and healthful they are, in many iterations.  Of course, I always promote the whole food first.

‘Tis the season for this heart-healthy fruit in Northern California, beginning with the harvest of Gravensteins, to over 7,500 varieties today.  Commercially we have access to about 100 types, but if you scour the farmers’ markets you can find some pretty unique selections – all of which have great nutritional benefits.

Health Bennies
Apples are super high in fiber, providing 15% of our daily value when eaten with the skin. (If eating the skin make sure the apple is organic, as this is one of the fruits which absorbs pesticides the most. (Source: www.FoodNews.org) Apple skins are loaded with antioxidants – such as quercetin – in the form of a phytonutrient.  Quercetin provides cardiovascular protection, helps prevents cataracts and has anti-inflammatory, anti-allergenic and anti-viral properties.  It also prevents ulcers, kidney stones, and herpes simplex.   The fiber in apples latches onto LDL (the Lousy cholesterol) and moves it out of our bodies.  Eating just two apples a day can reduce cholesterol by up to 16%!

In addition to high fiber, apples are a good source of vitamins A, C and K. Vitamin K combats osteoporosis like calcium-rich foods and keeps cell damage at bay.

Right now you can find luscious apple varieties at your local farmers markets. The best way to store apples is in the refrigerator for about seven days.  We’ll review tips on keeping other produce soon but suffice it to say, the longer you wait, the less the nutritional bennies will wait for you.

Fun Facts
Here are some silly teasers for your kids or your friends (the big kids):
•    Apples float because 25% of their volume is air.
•    An apple tree must grow four to five years before it will produce an apple.
•    The “Delicious” apple variety is the most widely grown in the U.S.
•    The apple belongs to the rose family.
•    In ancient times, apples were thrown at weddings instead of rice or birdseed.  No wonder the bride had to change her clothes:)

On the menu today: Berries

It’s that time of year when plump, ripe berries of all colors are calling my name to bring them home and make them into pie, crisps or puree.  I have so many recipes for berry creations (one to follow) there simply aren’t enough meals in the day to indulge my collection.

What makes berries good for you? Natural antioxidants and fiber support the body’s defenses and help to keep it running smoothly. Fresh fruits like berries provide these ~ plus food energy and good carbohydrates.  They are also low in fat and contain a multitude of vitamins and minerals. When selecting your fruits, consider including the following choices. According to the USDA, these are high in antioxidants and all are in the top 20 of the top 100 antioxidant-rich foods:

1. Wild blueberries
2. Cranberries
3. Blackberries
4. Raspberries
5. Strawberries

But not all fruit is rated equal. Many of you have heard me on a soapbox about the pesticide load in conventional strawberries.  This is due to the fact that they have such thin skin, and are so close to the ground…thereby real ‘suckers’ of toxic sprays. On occasion, residues are found to exceed even current legally allowable tolerances, the safety of which has been called into question by Consumers Union and other reputable groups, especially for children. Strawberries are #1 of 12 foods on which pesticide residues have been most frequently found . Therefore, if you want to avoid pesticide-associated health risks, consider only those strawberries which have been organically grown.

Mixed Berry Crumble (Serves 6-8)

When grinding the nuts, be careful not to go too long or you’ll end up with nut butter.  Sometimes I blend almond meal (Trader Joe’s) with the hazelnuts for better texture/flavor. If you can’t find Sucanat,  use light brown sugar.

Crumb Crust/Topping

1 cup hazelnuts or almonds (about 4 oz.)

2 cups whole wheat flour

1/3 cup Sucanat (natural cane sugar – available at Whole Foods)

3/4 cup organic unsalted butter (1.5 sticks), chilled and cut into small pieces

Filling

1/3 cup Sucanat

1.5 tablespoons cornstarch or arrowroot

2+ pints berries of your choice (I mix all types)

Preheat oven to 350º.  To prepare crust/topping, roast nuts in medium baking pan for approx. 10 minutes. If using hazelnuts, rub off skin and let cool.  Increase oven temp. to 450.

In food processor, grind nuts until fine – approx. 10 seconds.  In large bowl, mix nuts, flour, and sugar.  Using a pastry blender or 2 knives, cut in the butter into flour mix until coarse crumbs for,m.  Using fingers, evenly press half of the crust into bottom and sides of an 8 or 9-inch tart pan.

To prepare filling, mix sugar and cornstarch in a medium bowl.  Fold in berries and spoon into crust, spreading evenly.  Sprinkle with remaining crumb topping and pat down gently.

Bake until topping is golden and filling is bubbly ~ approx. 30 minutes.  Transfer to wire rack and cool for 10 minutes.  Serve warm.