Thank you for visiting my page. Preparing Fit and Easy food is always a priority when I'm planning meals!! ....and if I find a way to make it easier or a way to feed my soul at the same time, well... I just can't resist sharing!! So enjoy and share your fit and easy recipes and tips too!!

Saturday, February 11, 2012

Cannellini Beans 101

24 GRAMS OF FIBER 23 GRAMS OF PROTEIN PER 3.5 OUNCE SERVING!! WOW AMAZING!!
Let me start by saying I am not a fan of beans.  However, when I tried this, my first thought was wow, so smooth and creamy and a great compliment to the spinach and garlic it was served with at Meridian Restaurant.  I started doing some more research and now... I'm in love!!

Cannellini beans - this wonderfully creamy, mild tasting bean are a must for any gourmet pantry. The slightly nutty flavor of this Tuscan bean blends well with so many many other good for you foods.  This healthy bean is low in fat, high in protein, high in fiber, magnesium, and B vitamins.  I love the way it blends with whatever ingredient you decide to prepare it with adding texture, creaminess and pure luxury for my taste buds.  Tomatos, spinach, in soups, as a dip in itself...we will explore all these in the coming days!  I'm so excited.   Great long shelf life, easy price tag, wow just a great bean!  

Let's talk about the gastro properties of beans.  You know what I mean!  Yes, the GAStro properties of the bean family!

Cannellini beans, like other kidney beans, require special preparation to remove compounds that can cause gastric distress. The beans only need to be boiled for 10 minutes to remove the toxins, but boiling is the key. Even though recommended cooking time is much longer than 10 minutes be sure to boil the beans for at least that long. Slow cookers,  aren't hot enough to produce the temperature needed to remove the compounds. Soak dry cannellini beans overnight, then boil them for 10 minutes before reducing the heat and simmering them for 1-2 hours or until tender. Adding salt to the cooking water can toughen some beans, with their already firm texture and skin you might want to go easy on the salt, or leave it out entirely.

A lot of the information that I found for this bean is at http://www.cannellini.com/ here you will find a complete list of the magnificent minerals and vitamins in these beans.    This website references 100 gram servings, 100 grams is equal to about 3.5 ounces. 

Be back later with a new recipe!  Going grocery shopping!!!  See you soon... whoosh I'm off!!

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