How to Sprout & Cook Beans

Eating healthy is expensive.

Cooking food from scratch is so time-consuming.

I don't know how to cook my own beans; it's really hard!

I don't like beans. Beans are really boring. 

I've heard all the excuses before.  And believe me, I used to be there.  Eating beans? That sounded like a punishment.  But, once you learn how to cook beans and realize that it's really easy to make them taste absolutely delicious, I promise you'll start making them from scratch.

First, let's start with why I love beans. Beans are a fabulous source of vegetarian protein and fiber. And as a bonus, beans are incredibly affordable. If you buy beans in the bulk section, organic beans usually cost $1.29 - $1.99 per pound, depending on the type of bean. A pound of beans could easily feed a family for several meals so making beans a staple in your household will lower grocery bills compared to using other sources of protein.

Many people complain about having digestive problems or gas after eating beans and so I wanted to share some of the best ways I have found to make beans more digestible:  

1. Chew beans thoroughly. Slowing down and chewing properly is always important (no matter what you are eating), but this is especially helpful if beans tend to give you extra trouble. 
2. Take digestive enzymes with your meal. Beano, anyone? :)
3. Add fennel or a little apple cider vinegar to the beans during the last twenty minutes of cooking to aid in digestion.
4. Experiment with different combinations of food. (Legumes tend to combine best with green or non-starchy vegetables.)
5. Experiment with different beans. Smaller beans tend to be easier to digest (e.g. adzuki, lentils, mung beans, and peas). Pinto, kidney, navy, black-eyed peas, garbanzo, and black beans tend to be a little harder to digest. And soybeans tend to give folks the most digestive problems. 
6. Add kombu during cooking to aid in digestion.
7. Sprout your beans before cooking. 

My favorite way to prepare beans is to soak them, sprout them, and then cook them with kombu.  I noticed a huge difference in my digestion after I started sprouting beans and for anyone who has trouble with eating legumes, I highly recommend the sprouting method. Sprouting also neutralizes the phytic acid and enzyme inhibitors, making it easier on your digestive system as well as allowing you to absorb more of the nutrients. And, who doesn't want a nutritional boost?

I know it might sound intimidating to sprout your own beans, but I promise it's not hard or time-consuming and in this post I'll show you step-by-step of how to get started!

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DIY Dry Shampoo

When it comes right down to it, I can be a little lazy sometimes.

I am happy to make my own vegetable stock, soak and sprout lentils, make my own kimchi, and cook practically every meal of mine from scratch, but styling my hair everyday? Now that's a lot of work.

I can't be bothered with this. I mean, I have more important things to do. Like... watch my cats chase their tails. Or watch Arrested Development on Netflix. Or figure out how to make my own soap (someday!).

This is where a simple dry shampoo comes in.

Much to my surprise, my post on How to Wash Your Hair with Baking Soda and Vinegar has become the most popular post on this blog. Lots of readers have had great results with making the switch away from conventional shampoo, but some folks have struggled with an 'adjustment period' where their hair is a bit oilier than normal. This gave me the idea to create my own natural dry shampoo that could be used to keep hair looking fresh in-between washes as well as help folks transitioning to the 'no-(sham)poo' method.

It only requires two ingredients - which I'm pretty sure you already have in your kitchen. So, let's get started!

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The Oil-Cleansing Method

I am always looking for ways to eliminate toxic, unnecessary chemicals from my life and using natural beauty products is one of the easiest ways to do this. I'm super excited to share the oil-cleansing method with you because I am convinced it's going to change your life the way it has changed mine. And, it will also save you a ton of money and give you better looking skin in the process!

If you haven't heard of the oil-cleansing method before, it's definitely time you did.  The oil-cleansing method involves washing your face with, well, you guessed it: oil.  Most facial cleansers brag about being "oil-free" and the beauty industry has certainly taught us that "oil-free" make-up and cleansers is the way to go.

Here's the problem though: when our skin is stripped of its natural oils, it produces more oil to compensate.  For those with oily skin, this means more breakouts, blackheads, and aggravated skin.  For those with dry skin or sensitive skin, it means the skin is going to get even drier and irritated.

Here's a basic chemistry lesson: like dissolves like.  Hence, oil dissolves oil. The oil-cleansing method is using oil to naturally dissolve the dirty oils on our skin without stripping it or using harsh chemicals. Genius, right?  Not only is it super simple, affordable, and better for your skin, but here is my favorite part: the oil-cleansing method is the best make-up remover I've ever found.  It removes mascara, eyeliner, foundation, everything -- all in one step!  If that's not enough to make you jump for joy, then I just don't know what is.

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Citrus & Coconut Body Scrub

I am excited for spring. Every year around this time I start stalking the sunrise and sunset timetables online to see exactly how much light we are gaining each day. As of this week, we are gaining about 3.5 minutes of daylight every day and I couldn't be happier. 

I won't miss the extreme cold and dark days of winter, but I will miss the comforting soups and winter citrus. Oh how I'll miss the citrus. 

Since winter's not over just yet there is still plenty of time to zest an orange and rub it all over your body with a little sugar and coconut oil. Let me tell you, this scrub is pure bliss and it's making the last days of winter go by even quicker. 

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Simply Gluten-Free Magazine and DIY Face Masks

Hey gluten-free folks,

I wanted to do a quick shout-out about an awesome new magazine, Simply Gluten Free Magazine, founded by Carol Kicinski of Simply Gluten-Free. You'll find amazing gluten-free recipes for meat-eaters, vegetarians, and vegan diets (created by my friend Ricki of Diet, Dessert, and Dogs), as well as great articles on gluten-free news, travel, health and wellness, and beauty. 

You can find me in this month's beauty section (pg 76-77) whipping up some easy (and cheap) DIY beauty treatments! I wanted to give you a sneak peek of one of my favorite DIY Face Masks featured in this issue: a seasonal citrus, antioxidant skin-brightening mask. If your face is in need of a little pampering from the winter weather, look no further than this simple treatment using ingredients straight from your kitchen!

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DIY Lavender Bath Salts

The holidays are now upon us and the next thing I know, I'll be watching the ball drop at midnight. Each year I have fabulous intentions of creating homemade gifts from my kitchen for friends and family, but somehow the time slips by and my good intentions rarely make it to reality.

This year is different. This year I am committed.  And this year I am starting early. As in, now!

If you've been wanting to get into the spirit of homemade gifts, I have just the thing: DIY lavender bath salts. These bath salts were inspired by my trip to the Sequim Lavender Festival this past summer.  I'm still working through my incredible stash of dried lavender and essential oil and needed to come up with a creative way to use up the rest of it. Bath salts to the rescue!

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DIY Beachy Hair Spray

Summer is not the time to fuss.  Summer is the time for daytrips, beaches, being out in the sun and, if you are anything like me, eating as much perfectly-ripe fresh produce as you possibly can.  Summer is not the time for spending hours in the kitchen, or hours on your hair for that matter.  We have bigger things to do than worry about our hair.  Am I right? 

Enter DIY beachy hair spray.  This is a simple mix of sea salt and water that gives hair a fabulous texture and is perfect for the loose, beachy waves that every gal wants in summer.  For a nice finish that adds a bit of shine and helps to tame flyaways, I simply used a little coconut oil.  Not only did it give my hair a nice bit of texture, but I loved the smell of coconut.  If your hair is in need of a little pick-me-up, it's time for you to get your beachy hair on too.

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DIY Deodorant

For most of my life I was committed to using only natural deodorants.  I have tried every stick, spray, roll-on, and crystal I could find. The result?  Disappointment.  I hate to say it, but I never found a product that worked for longer than an hour.  In my frustration I found my way back to using conventional deodorant, stressing with each application about what I was putting into my body.  

Then I  heard from a friend that if you didn't use deodorant for a period of time your body will naturally adjust to it and you wouldn't need to use it.  Let's just say I tried that for a week and it was a failed experiment.  And gross. 

After searching around the internet, I discovered there are a ton of DIY deodorant recipes that use natural ingredients like baking soda, arrowroot powder/corn starch, and coconut oil.  I have tried several different batches of homemade deodorant using different proportions of these ingredients and different essential oils.  My first batch used peppermint oil which irritated my skin, my second batch had too much baking soda which also irritated my skin, but this final batch?  Just right.  

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How to Sprout Lentils

There is something about early spring that makes me want to sprout things.  Last year around this time I became obsessed with sprouting mung beans and now I'm crazy-obsessed with sprouting lentils.  Lentils are great sources of vitamins, protein, and fiber.  I love eating cooked lentils, but sprouted lentils are delicious, fresh bites of goodness when tossed in with salads or lightly cooked in stir fries.  

Sprouting lentils is also really helpful for people that have digestive issues or have difficulty digesting legumes. Sprouting causes some of the starches to be converted to simple sugars, making it easier on your digestive system.  Delicious, healthful, and easier on your digestive system?  Sounds like a win-win to me!

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Carrot Face Mask

Welcome to the third Beaty Food Friday, a special feature I am doing every Friday for the month of October that shows beauty products that can be made from everyday items in your kitchen. 

When I was a teenager I was obsessed with finding kitchen ingredients and making them into homemade face masks.  You can bet that I came up with a mix of yummy and weird combinations, including: strawberries and honey, avocado and cucumber, and even lemon and raw egg whites.  Let me tell you, the last one did not smell pretty.

With the seasons changing, my skin's been feeling a little drier than normal and it seemed like the perfect time to try my hand at mask-making yet again.  This time I wanted to experiment with carrots because they contain a variety of vitamins and are said to be great for toning the skin.

This mask is perfect for any skin type because it can easily be adapted for dry or oily skin.  It's also a great way to use up an overripe banana!  If you have drier skin, the banana, agave, and olive oil are perfect for moisturizing.  And if you have oily skin, the lemon juice acts as a natural astringent and toner.  I really like combining these ingredients for a mask that tones as well as moisturizes, but feel free to experiment with different combinations.

Ingredients
2 medium carrots
1/2 medium banana
1 Tablespoon fresh lemon juice
1 Tablespoon agave syrup
1 Tablespoon olive oil

Peel and dice the carrots.  Steam for 15 minutes, or until very soft.  Add the carrots, banana, lemon juice, and agave to a food processor and process.  While the blade is running, add the olive oil.  Process until smooth.

Apply the mask to your skin (avoid the eyes and lips) for ten to fifteen minutes.  Rinse with cool water.

Homemade Nut Milk

Homemade nut milk is all the rage right now.  Not only is it tastier and fresher than storebought nut milk, but it's healthier (less preservatives and sweeteners!) and more economical if you get your nuts from the bulk aisle.  I really love that you get to control the texture and flavor of the milk and create a version that's uniquely all your own!

Here's what you need to know about making your own raw nut milk.  You need 1 part nuts to 4 parts water.  (Since conventional almonds tend to have a lot of pesticides, if making almond milk I would highly recommend choosing organic if possible.)  To begin, you will need:

• 1 cup nuts
• 4 cups water
• a blender (I used my Vitamix)
• a cheesecloth or nut milk bag for straining (if you desire a smoother milk)
• extra goodies for adding flavor or sweetness, if desired

That's it!  It's so simple.  Now, let's get started.

1. Begin by soaking your nuts in some water for about 8 - 12 hours.  
2. Drain water and rinse the nuts.  
3. Add nuts and 4 cups of water to blender.  Blend for about a minute.  
4. If you want a smoother milk, strain the milk using a cheesecloth or nut milk bag.  Put the cheesecloth or nut milk bag inside a clean jar (hold it in place with a rubber band around the rim if needed) and pour the blender of milk into the cloth to strain.
5. Keep the milk in a jar in your fridge and it will last for up to 4 days.

If you'd like to add some sweetness or other flavor, experiment with adding dates, vanilla, cinnamon, agave, or nutmeg.  To use dates, once you have strained the milk, put it back in the blender and blend until smooth and creamy.  Enjoy!

Also, if you strained your milk, save your nut pulp and use it in oatmeal, smoothies, baked goods, or raw dips!

Mung Bean Sprouts

I've been spending a lot of time out of the kitchen lately.  This is new territory for me.  

Life here has been all about planning my garden for spring and attending gardening classes at Seattle Tilth.  This weekend I planted my first seeds of swiss chard and spinach.  I've always used plant starts before so it's going to be really fun to see what comes out of the ground later this week. 

There's something about planting a seed in the ground that makes me feel so connected to this earth.  With all of the recent events in Japan and around the world, it's hard not to have a constant reminder about how small our planet is and how interconnected we all are. 

When I was in graduate school we talked a lot about what it means to be a global citizen.  My thoughts on this have shifted even more lately.  Even though I am aware that our planet is a system, it still somehow shocked me to watch the quake in Japan turn into the destruction of Sendai and then unfold into waves that traveled over the Pacific. 

Sprouts: Day 2

It's easy to stand by and feel helpless in those moments.  It's also easy to want to turn a blind eye and look away.  I haven't been able to shake the feeling lately that I'm not doing enough to help my community.  This feeling inspired me look more critically at my life and think about how I can lead a more sustainable lifestyle:  less consumption, less waste, and more DIY projects.  I may not be able to save the world, but I can definitely do my part to take better care of this earth and the people on it.

That's where mung bean sprouts come in.  I love using sprouts in my cooking.  Alfalfa are my favorite for sandwiches and salads, but mung beans hold a special place in my stir-fries and phad thai.  Since I have phad thai on the menu for later this week I figured it was time to get sprouting.

Growing your own sprouts saves money and is easy.  Anyone can do it.  Sprouts are super healthy and are packed with vitamins, iron, and protein.  It's fun to watch them grow over several days and making them at home is entertaining for the entire family - cat included.

DIY Mung Bean Sprouts

Supplies:

1/2 cup organic dried mung beans

Large glass wide-mouthed jar

Cheesecloth (or another light cloth) to cover the jar

Rubber band

Water for rinsing

Instructions:

You'll want to start by choosing some organic, dried mung beans and rinsing them very well before soaking.  Remember that the sprouts will at least double in size so you only want as many as you can eat in a few days.  I used a half cup of beans and found this to be more than enough. Remove any stones or other debris that might be mixed in with the beans.  Also remove any broken or discolored beans.  

Put the beans in your glass jar and cover them with water.  Put the cloth over the top and secure with your rubber band.  Soak them overnight or for at least 8 - 12 hours.  In the morning, rinse and drain them well.  There should not be any water left sitting in the bottom of the jar.  If water sits and collects, this is where mold will develop and your sprouts will go bad.

Leave the jar in a cool, semi-lit place while the beans sprout.  I left mine in a corner of the kitchen.  (Note that the jar was only put by the window for lighting purposes in the pictures.)  

Rinse and drain the beans well about every 8 hours.  As long as you are diligent about rising them and not leaving water in the jar you should not encounter problems with slime or mold.  

After two days, the tails will be about 1/4-inch long. You can continue growing them for up to four days for larger sprouts.  When the sprouts have reached your desired length, give them a final rinse and then transfer to the refrigerator.  

I stored mine in a long shallow glass snapware container with some paper towels.  They usually last about 5 days.  

Sprouts - Day 4