Whole Family Nutrition

By cooking your own beans, you save money, reduce sodium, improve nutrient availability, and avoid endocrine-disrupting BPA found in many canned foods.

INGREDIENTS

• 1 pound dry white beans (navy, cannelini, or great northern)
• 7 cups water
• 3 large tomatoes, blanched, peeled, and chopped
• 2 cloves garlic, freshly pressed
• 2 tablespoons extra virgin olive oil
• 2 tablespoons organic butter
• 1 teaspoon ground black pepper
• 1 ½ teaspoons sea salt
• 2 cups chard or spinach, chopped

METHOD

Sort the beans and soak overnight (at least 8 hours) in warm water. Next morning, remove the water and rinse the beans. Add to a slow cooker with the water and cook for 3-4 hours or until the beans are tender. Drain the water again, and add the beans to a stock pot. Add the blanched tomatoes, garlic, butter, olive oil, salt, and pepper, and simmer for 20 minutes. Remove from heat, stir in the greens and allow them to wilt for five minutes, and allow to cool for 20 minutes (or cool with ice cubes).

NOTES

To sort the beans: remove and discard any discolored beans or pieces of rock or dirt.

To blanch tomatoes: boil water in a pan and, using tongs, dip the whole, uncut tomato in the water for 30 seconds and then remove it. After it has cooled for a few seconds, the skin will peel easily.

For related recipes, see Eating Well.