Nutrition Confusion

 Just wanted to post this in case someone can enlighten me.

I have 2 different brands of Pinto Beans. The cheaper, local store brand beans have a much higher fiber content and are darker in color. They also seem just a bit smaller. The other brand I got from Walmart has less fiber and are lighter in color.

Once I noticed the fiber, I looked closer and saw the there are wild differences in fat, sodium, calcium, and potassium. There are smaller differences in some of the other listings.

1/4 cup serving size for both

The color difference is seriously obvious

I did read somewhere a while back that darker beans are "older". Still, I couldn't find anything on the nutritional differences. I have put out feelers on Reddit.

If anyone can clear this up for me, please do. It's times like this when I really miss Google Plus. There were such helpful people in the communities there. Facebook is more... ya know, self-centered.

Peace

--Free

Part One - Beans, Beans, and More Beans (and some recipes)

 In all my talk about upping my daily fiber intake, I think I've only really mentioned bread. Every eating regime needs variety and it's literally true that man cannot live by bread alone. Or, at least, this woman can't.

(Speaking of bread, though: I anxiously await my bread machine (thanks, oh family of mine!) and cannot wait to start exploring recipes.)

As I try moving more toward a 90/10 plant-based regimen, I am trying different beans. I really do love beans but have limited myself to pinto and navy beans for the most part. I don't like dry-tasting beans and I can live without black-eyed peas. Thankfully, there are a lot of varieties of beans to try. 

The first "new" beans I tried were the black beans from Faraon. (I read lots of info about the benefits of black beans.)When I soaked these overnight (as I tend to do with all my beans), I was shocked at the deep purple/black of the water. I wondered if I had gotten sham beans that had been dyed to indicated a healthier color! Nope. That is common for these beans. For as much of the color that washed off in the soak, there was still a deep black color to the soup that cooked off the beans. The color actually adds to the appeal. It's certainly not boring.

Here is the nutritional label on the Faraon Beans I got from Amazon.

Here is the recipe for the way I cooked the beans (pretty much the same as I cook pinto beans):

BLACK BEANS

1. Soak beans overnight (at least 10 hours) in cold water (in the fridge)
2. Drain the water, put the beans in a pot with fresh water (at least 3 inches above the beans).
3. Do NOT add salt or salty seasonings until beans have cooked at least an hour or almost finished cooking. Apparently, adding salt slows the softening of the beans.
4. Let the beans boil for a few minutes, then turn them down to just a strong simmer, checking every half an hour. (NOTE: I keep a second, smaller pot of water heated on low to add to the beans if they start drying out.)
5. Once the beans are on simmer, add a little bit of olive oil (I add about a teaspoon for every dry cup I'm cooking) and add onions and garlic pieces.  Some people use different seasonings like bay leaves, thyme, etc.
6. Check the water level and texture of the beans about every 30 minutes. Add the other hot water as needed. Don't add too much at a time; you don't want the finished beans to be too watery. They will take anywhere from 2 hours to 2 1/2 hours to cook. (The longer they have been pre-soaked, the sooner they will finish cooking.) 
7. Don't forget to add any salty seasonings when they are near finished.

Black beans with onion & garlic

(The next time I make them, I will add the things I use in my pinto beans: diced, stewed tomatoes, a little tomato paste, and on some occasions, ground beef that's been cooked and seasonings.)

The taste of the black beans is so nice. They have the creamy tasted I read about when looking up information. Creamy and smooth. I was able to eat these beans with cornbread just the same as I do with pinto beans. Yummy and extremely filling. I can see why people like eating these beans with rice, but I don't want to add any more starch to my diet if I can help it.

Here's my basic cornbread recipe as remembered from how my mom used to make it:

BASIC CORNBREAD

1. Using a cast-iron or oven-safe skillet or baking pan (I use a 9.5-inch cast iron skillet), add a tablespoon of butter to the skillet or pan. Either use melted butter or let it melt by sitting the pan on a low-heat stove. Heat stove to 450 degrees.
2. In a bowl, mix the dry ingredients:
1. 1 1/2 cup of yellow cornmeal
2. 1 cup all-purpose flour
3. 2 tsp of baking powder
4. 1 tsp table salt
5. 1 1/2 Tbl of sugar
3. Add to the dry ingredients and just mix enough to combine everything (I like to mix cornbread with a wooden spoon):
1. 1 cup of milk (I use whole milk) 
2. A lightly beaten egg
3. 1/4 cup of oil (I use vegetable or canola)
4. Pour the batter into the center of the skillet, then using a spoon, scoop some of the butter from the sides onto the center of the batter.
5. Depending on the size and depth of the pan, bake from 15 to 25 minutes, until a toothpick comes out of the center cleanly. Edges might be very brown.

Oven-baked cornbread in 
a cast-iron skillet

By the way, this odd-looking thing on the pot of beans is one of those "spill-stopper" lids. 

PureGenius boil-over 
spill-stopper lid

Even though I had low expectations, I have to say that I am thrilled with the way this one works. It really did save me from a nasty spill-over when I got yakking on the phone and forgot to check the beans. Thanks to the contrast of colors on the lid, you can easily see the black of the bean juice.

Next time, I will talk about the small red beans and pink beans. I have no idea what to expect from the pink beans!

Peace

--Free

**RECIPE** Hot Water Corn Bread & Seasoned Pinto Beans

A favorite pairing of mine. Everyone does things differently. This is the way my mother and sister taught me to prepare these dishes. (I've posted the cornbread recipe before, but revised it as I've prepared it so many more times over the years!)

Hot Water Cornbread
1 cup yellow Cornmeal (I use Albers)
1/4 cup Onions finely diced
1 small Garlic clove (opt) fine-chopped
Green Onion (opt) fine-chopped
about 1/4 tsp Salt
about 1/2 white sugar
Canola for frying (enough to have 1/4'' deep in fry pan)
1/2 tsp Olive oil - to add to mix (opt.)
4 cups Water
(Paper towels for draining.)

Measurements depend on how much bread you want. A cup of cornmeal makes about eight small playing card-sized patties. You can choose shape & size of patties and it's not difficult to make more, so don't worry. Have everything chopped and added to meal before preparing water and oil.

• Put your water on to boil.
• Put your oil on, ready to heat for frying.
• Mix all your other ingredients in a heat-resistant bowl.
• When water is boiling (this is the most important thing!), slowly add to Cornmeal mix, a little bit at a time, mixing well to get all the meal wet. Stir in and add more water, slowly until your consistency is wet but thick enough to scoop and pour into hot grease - about the same but a touch thicker as for baking cornbread. Now add the olive oil to mix and stir well.
• Fry until first side is crispy, flip and repeat. (I like my bread a little mushy in the middle, so I fry light.)

Keep in mind that you can always add more water, but you can't take it away. (If you try adding more cornmeal, do it separately with more BOILING water.)

The trick to this is that the boiling water cooks the meal even before you fry it. If your water is not boiling, your patties will be "mealy" and good for nothing.

Make sure to drain your bread well. It is meant to be eaten hot, but some people like it cold. Also, you can let it cool and serve with the beans to heat the bread.

Seasoned Pinto Beans
Cook your beans as bag instructs, except do not soak. Soaking tends to make the beans "hully," with the outer skin falling off. Instead, add about a 1/4 tsp of baking soda for every 3 cups of beans.

Smoked Hock (or smoked turkey)
Yellow onions (diced medium to fine, your pref.)
Garlic cloves (slit as if you are going to dice, but left whole)
*Brown Sugar (this thickens & flavors bean juice)
Salt
Pepper
Onion powder
Garlic salt
Liquid Smoke (about 1/8 Tsp to 3 cups)
Olive oil (1 Tbl to every 3 cups beans)
(A pot of hot water on hand to add to beans if they start "drying" before done)

• Add the hock (or turkey wing/piece) when you put on the beans and water. I start my beans in cold water. 
• When your beans first reach a good simmer, add the baking soda, then all of the other ingredients just a bit at a time. You will go back and taste several times as the beans begin to form a juice. Add more seasonings to taste. Trick here is to cook slow and low, adjusting the cover as needed. 
• When/if you need to add water, add only very hot or boiling water to match temp of the beans.
• *The brown sugar is added to thicken bean juice. Begin adding (about a Tbl to 3 cup beans), little at a time if you notice beans are halfway to done but juice is not thickening. The flavor is nicer IMO than white sugar.

*********************************

Both these recipes are passed down to me from my mother, who got them from her mother and so on. I have made changes to the beans - no "fried meat grease" and I go easier on the salt.

If you are sharing this food with someone (like me) who needs even less salt, you can leave the beans less salty and add a bit more to part of your hot-water cornbread - if they are being served together.

Peace
--Free

P.S.: My thinking has been a little iffy lately, so let me know if I need to clarify any part of the recipe.