In March, the New York Times reported that it is “a boom time for the bean industry”. Shoppers cleared markets of beans, grains, and frozen vegetables.
Now that stores have restocked and shoppers have normalized their routines, it is time to stock up on year-round staples.
Beans
- Canned beans are full of protein, potassium, magnesium, folate, and iron. Just a half a cup of most beans has around 6-8 grams of fiber. Skip the sodium and look for “no salt added”. “Low sodium” means no more than 140mg per half cup.
- Try adding black beans, chickpeas, lentils, and kidney beans to chilies, soups, and salads.
- Legume (Bean) varieties such as: Adzuki, Black, Black-eyed, Black Turtle, Garbanzo, Great Northern, Kidney, Lentils, Lima, Mung, Navy, Pink, Pinto, Small Red, Soy, and Split-pea can all be dried and stored. Like most stored foods, colder storage temperatures will increase shelf life. I store mine in glass jars away from sunlight. Dry beans average about 22 percent protein in the seed, the highest protein content of any seed crop. They contain all essential amino acids, except methionine. Methionine can be obtained from corn or rice. Some beans have a human digestion enzyme inhibitor, so soak them overnight and rinse them thoroughly before cooking. This enzyme can cause a nutritional deficiency if the beans are eaten raw. Storage at warm temperatures will accelerate vitamin degradation. The other nutritional components (proteins, carbohydrates, minerals, etc) should remain unchanged during long term storage. All dried beans, except lentils and split peas, require soaking in water for rehydration. Typically, 3 cups of water is needed for every 1 cup of dried beans. Allow beans to soak overnight and then rinse them well. To cook beans, cover rehydrated beans with water in a stock pot. Simmer for 2-4 hours until beans are tender. Once tender they can be spiced and used in cooking recipes. As dried beans age the seeds become harder. This results in longer rehydration and cooking times. At some point, the seeds will no longer rehydrate and in that case must be ground as bean flour.
Cooking Oils
While dietary fats are a very important part of a healthy diet, it’s crucial to understand which are healthy and which are not. Processed industrial vegetable oils should be avoided, as they are typically made with genetically engineered grains contaminated with glyphosate, and are prone to oxidation and produce dangerous byproducts when heated. Instead, stock your kitchen with the following healthy cooking oils:
- Coconut oil – This is what I believe is the best cooking oil. It has a number of valuable health benefits, including a positive effect on your heart and antimicrobial properties. It’s also a great source of energy, thanks to its medium-chain fatty acids (MCFAs). When consumed, the MCFAs are digested and converted by your liver into energy that you can immediately use. Coconut oil also helps stimulate your metabolism to help maintain a healthy weight. Coconut oil has countless other uses besides cooking and eating, from topical beauty applications to first aid treatments, to general household cleaning. Make sure you choose an organic coconut oil that is unrefined, unbleached, made without heat processing or chemicals.
- Avocado Oil – Avocado oil’s smoke point is 400°F . Avocado oil is loaded with vitamin E. Unfortunately, it can be really expensive. The fat profile of avocado oil is nearly identical to that of olive oil. About 70 percent is monounsaturated fat (MUFA), and the rest is about half saturated and half polyunsaturated fat. This composition puts avocado oil on the heart-healthy list. Avocado oil has a greenish color and a buttery flavor characteristic of avocados. Use avocado oil to give a rich flavor to salad dressings or for drizzling over foods. It can also be used in cooking because it has a high smoke point.
- Olive oil – This oil contains healthy fatty acids that can help lower your risk of heart disease. While the standard recommendation has been to avoid using olive oil for cooking and to only use it cold, recent research in which 10 popular cooking oils were compared contradicts this advice, showing extra-virgin olive oil actually scored best for both oxidative stability and lack of harmful compounds produced when heated.
Fake olive oil abounds, so it’s important to take the time to investigate your sources. Tests reveal anywhere from 60 to 90 percent of the olive oils sold in American grocery stores and restaurants are adulterated with cheap vegetable oils or nonhuman-grade olive oils, which are harmful to health in a number of ways.
Nuts and Seeds and Their Butters
Nuts and seeds are nutritional powerhouses, providing healthy fats, protein, fiber, magnesium, zinc and vitamin E. Depending on the type, nuts and seeds can be kept at room temperature for 1- 4 months.
Natural nut and seed butters are long lasting, healthy alternatives to their commercial counterparts, which typically contain added oils and sugar.
Nuts and seeds can be used in many dishes, including oatmeal, yogurt, trail mix, and salads. Nut and seed butters make excellent additions to smoothies and can be added to sauces or spread onto fruits or veggies. Eat 1/4 a cup a day, every day for an afternoon snack.
I like pre-sprouted nuts and seeds. Many co-ops and Whole Foods have sprouted walnuts and almonds in their bulk section, but if you cannot find sprouted, you can do it at home. Buy organic seeds and nuts in bulk and follow the instructions on a blog posted in June, 2019, Soaking Seeds and Nuts.
You can also go online and order from: Better Than Roasted Nut Butters or Wildly Organic. Go Raw has packaged presoaked and dehydrated seeds and snacks. You can find Go Raw in most co-ops and at Whole Foods.
More next week including sweeteners and spices.
Corn
Corn, also known as maize, is a cereal grain that originated in southern Mexico. Farmers in southern Mexico first cultivated corn about 10,000 years ago from a wild grass called teosinte. Teosinte kernels were much smaller than modern corn kernels. As farmers carefully chose which corn seeds they replanted, eventually corn evolved into the version we know today.
The kernels or seeds of corn are the edible parts. It can be eaten whole when it is very young and tender. But as it matures, the corncob or the part on which the kernels grow becomes harder and inedible. Corn comes in multiple colors, depending on where they have been grown.
Corn is literally in everything. You can’t go through a day without encountering types of corn in one form or another, whether it’s the hand soap in your bathroom, in plastic bottles and the hand cleanser itself, your morning bowl of cereal, the gas in your car made in part of ethanol, the aspirin you take for a headache, the crayons your kids draw with, or the roasted corn you serve for dinner.
In 2017, the United States produced 14.6 billion bushels of corn. Most of that produce went to places other than your dinner table, such as livestock feed and industrial products, but corn is still a staple of human consumption. And because we rely on corn for so many things other than eating, the diversity in corn grown in the U.S. has decreased. Large corn farmers are producing the corn needed for feed and fuel and food products like corn starch and corn syrup, which is not the corn we eat off the cob.
Corn oil is a popular cooking oil, though I don’t recommend using it. Corn oil contains some healthy components like vitamin E and phytosterols, but overall it’s not considered a healthy fat. That’s because it’s highly refined and high in inflammatory omega-6 fats that should be limited in a typical Western diet. High fructose corn syrup which is omnipresent in many packaged foods and should be avoided.
Another product made from corn is cornstarch. Cornstarch is used in the manufacturing of many cosmetic products and may also be applied topically to soothe skin rashes and irritation. Its products can be used to replace carcinogenic petroleum products which are major components of many cosmetic preparations. Many of the traditional skin creams contain petroleum jelly as a base material, which can often block pores and make skin conditions even worse.
There are six types of corn kernels: flint, flour, dent, pop, sweet, and waxy. Flour corn is mostly grown in the Andean region of South America and is used to make corn flour. Waxy corn is grown in China and has a texture that is more like glutinous rice. Technically, corn is a member of the whole grain family. And it can be very good for you. Corn is also naturally gluten-free, which makes it a good alternative to wheat for those who are avoiding gluten.
Because it is a whole grain, corn is a health-protective food. Numerous studies have tied whole grain consumption to a lower risk of heart disease, stroke, cancer, type 2 diabetes, and obesity. But of course, portion size matters. Eat portions that are in line with your body’s needs and activity level. For most adult women, that would mean one ear of corn, a half cup of oven-roasted kernels, or three cups of popcorn in one sitting.
Corn is rich in vitamins, essential minerals, fiber, and antioxidants. It is good for the heart, prevents constipation, helps to manage diabetes, and is good for your skin and corn contains a variety of B vitamins, as well as potassium. Potassium helps supports healthy blood pressure, heart function, muscle contractions, prevents muscle cramps, and helps maintain muscle mass.Corn also supplies about 10 times more vitamin A than other grains. In addition to protecting against cognitive decline, vitamin A supports the immune system, and helps to form the mucous membranes in your respiratory tract. Stronger membranes form better protective barriers to keep germs out of your bloodstream.
When it comes to nutrients in corn, color matters. Plant pigments are where the natural chemicals called phytonutrients are and these carry the antioxidants. That’s why white or yellow corn has fewer antioxidants than blue or purple corn. (These darker-colored types of corn come in chips or taco shells.) Authors of a 2019 Food Chemistry study discovered that extracts derived from purple corn contained high amounts of anthocyanins, phenolic acids and quercetin. All of them may contribute to purple corn’s potential in delivering anti-inflammatory, anti-diabetic and anti-adipogenic properties.
Another health benefit of eating corn is that if provides insoluble fiber, which isn’t broken down and absorbed into the bloodstream. The fiber content in one cup of corn amounts to 18.4% of the daily recommended amount. Insoluble fiber stays in the GI tract, increases stool bulk, and helps to push waste through your system. This prevents constipation, reduces the risk of hemorrhoids, and may help lower colon cancer risk. Corn’s fiber may also help support weight management by increasing post-meal feelings of fullness.
One ear of sweet corn has:
- Calories: 90
- Protein: 3 grams
- Fat: 1 gram
- Carbohydrates: 19 grams
- Fiber: 1 gram
- Sugars: 5 grams
- Vitamin C: 3.6 milligrams (mg)
- It also contains trace minerals like selenium, which are difficult to find in most diets. Phosphorus is essential for regulating normal growth, bone health, and optimal kidney functioning. Magnesium is necessary for maintaining a normal heart rate and for increasing bone mineral density.
Corn contains flavonoids, which may aid in protecting the body against lung and oral cancers. Carotenoids such as beta-carotene, zeaxanthin and lutein may help maintain healthy skin and vision.
While it’s generally thought that heating food diminishes its nutrients, a 2002 study published in the Journal of Agricultural and Food Chemistry showed that corn that underwent thermal processing at 115 degrees Fahrenheit for 25 minutes had:
- 44% higher antioxidant activity
- 550% higher ferulic acid (FA) content. FA is a plant chemical that may promote antioxidant, anti-inflammatory and anti-aging abilities, help scavenge harmful free radicals and protect your liver, lungs and brain.
- 54% increased total phenolic quantity. Phenolics are antioxidants that help protect your body from oxidative damage, which may affect your DNA, lipids and proteins, and lower your risk for cancer and cardiovascular disease.
The authors also discovered that corn’s vitamin C content decreased by 25% after processing. Corn has a lot of natural sugar and carbs. so eat it in moderation to avoid risking health problems like insulin resistance.
According to a study published in the journal Food Science and Human Wellness in 2018, consumption of whole-grain corn is related to a decreased risk in the development of type 2 diabetes. According to the Journal of Medicinal Food, consumption of its kernels assists in the management of non-insulin-dependent diabetes mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in whole corn. Phytochemicals can regulate the absorption and release of insulin in the body, which can reduce the chance of spikes and drops for people with diabetes and help them maintain a healthy lifestyle.
An Environmental Working Group (EWG) article highlighted that field corn grown in the U.S. is genetically engineered or modified. These substances pose a risk to your health no matter the circumstance. If possible, try growing organic corn at home or look for corn that hasn’t been sprayed with herbicides, pesticides or other chemicals, and hasn’t been grown from genetically modified varieties.
While there are more types of genetically modified corn (140 to be exact) than any other plant species, most fresh corn on the cob is not genetically modified. (The vast majority of corn grown in the US is used for animal feed and biofuels; a smaller percentage is processed to make various ingredients, such as cornstarch.) If you’re buying bagged frozen corn, you can avoid GMOs by looking for “USDA Certified Organic” on the label.
How to Buy
The two types of corn that you will probably find on your grocery shelves are sweet corn and field corn. Sweet corn is more commonly consumed, and field corn is usually grounded and used in the production of flour. You can pick sweet corn for most of the culinary purposes. While buying fresh corn make sure the husks are not dried out. It is easily available in co-ops and farmer’s markets. It’s always good to consume fresh corn. However, frozen corn can also be used.
How to Store
For storage, it is best to keep corn with the husk in the refrigerator until you are ready to use.
I keep a bag of organic, non-GMO frozen corn in the freezer for side dishes and salads.
How to Cook
Corn is one of the most beloved cereal across the world and it is prepared in many ways. It is milled and made into flour, eaten off the cob in salads and soups, steamed, and roasted.
To grill fresh corn on the cob, pull down but don’t remove the outer husks, and pull off the silk. Fold the husks back into place and soak the corn in a tub of cold, salted water. Remove, shake off the excess water, and grill for 15-20 minutes, turning every five minutes or so. Drizzle with dairy-free pesto or seasoned tahini.
If you don’t have fresh corn on hand, you can also use frozen organic corn in a variety of ways. Thaw in the fridge and add to salads, soups, veggie chili, salsa, and stir-fries. Or toss thawed frozen corn with avocado oil, sea salt, and chipotle seasoning, and oven roast.
You can incorporate corn into sweet treats, like ice cream or pudding made with coconut milk, and sweet corn cakes. Buy organic kernels and pop it yourself on the stovetop in avocado oil. Serve it savory, with black pepper, turmeric, and sea salt, or sweet, drizzled with melted dark chocolate and cinnamon.
Maque Choux – Cajun Corn Dish Gabrielle Hamilton/ Photo Credit -Gentl and Hyers for The New York Times
1 Generous Quart
1 Generous Quart
Ingredients
- 3 fresh ears of corn, shucked
- 8 tablespoons unsalted non-dairy butter (1 stick MELT )- I have substituted a 1/4 cup of olive oil
- ½ red onion, cut into small dice
- 2 celery ribs, cut into small dice
- Kosher salt
- 1 red bell pepper, cored, seeded and cut into small dice
- 1 small poblano pepper, cored, seeded and cut into small dice
- 1 small serrano chile, very thinly sliced
- Freshly ground black pepper
- Smoked paprika (optional)
Instructions
- Working with 1 corn cob at a time, set the ear of corn upright in a medium bowl. Shave the corn from the cob by slicing down the sides using the tip of a sharp chef’s knife, holding the knife almost vertical. (This gives you neat tablets of corn that land squarely in the bowl and keeps the kernels from scattering all over the counter.) Using the back of the knife, scrape each cob to release all the nibs and the “milk” of the kernels into the bowl. Repeat with remaining ears of corn, then snap the cobs in half, and add them to the bowl.
- In a large, deep sauté pan, melt 3 tablespoons butter (2 tablespoons of olive oil) over medium heat until foaming. Add onion and celery, and season with 1 or 2 pinches of kosher salt. Stir constantly until softened and translucent but not browned, about 5 minutes.
- Add 2 tablespoon butter or 1 tablespoon of oil and the bell pepper, poblano and serrano, and stir constantly, adding another pinch of kosher salt, letting the butter melt and the peppers soften and become translucent, about 2 or 3 minutes. You will smell the peppers’ sweetness and their mild capsaicin releasing.
- Add the final 3 tablespoons butter or 1 tablespoon of oil and the corn mixture from the bowl, cobs included, and another pinch of kosher salt. Stir constantly to coat with the butter and combine thoroughly.
- When everything starts to hiss and sound hot, but isn’t cooking so hard as to take color, add 1/2 cup water and a healthy few grinds of black pepper, and cover the pan for a couple of minutes to steam/shallow braise the mixture.
- Remove the lid, and stir well, noticing the corn releasing its liquid and the kernels softening, and the cobs turning somewhat translucent, if however vague. You will notice a general softening and melding together. Return the lid, and let cook a few more minutes, noticing the water evaporating and the remaining liquid reducing and gaining some “body” and gloss. Discard the corn cobs, but do suck them before tossing — those buttery juices make a nice cook’s treat.
- Taste for salt, and serve. It should be sweet, spicy, a bit wet and surprisingly complex, given the few ingredients and their ordinariness. If you want a smoky taste, add a good pinch of smoked paprika.
Resources
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