Replies

http://www.herbsarespecial.com.au/free-herb-information/dandelion.html

DANDELION

Piss-in-bed, Lion’s Tooth, Puff Ball, Cankerwort, Prince in Paupers Clothing, Royal Herb

Taraxacum officinale F. Asteraceae
Description

Perennial with rosette of leaves to 30cm long. Smooth leaves are bright green with uneven, jagged margins of backward pointing teeth, and for this reason the plant has been given the name dandelion which comes from the French ‘dent de lion’, meaning lion’s tooth. Hollow flower-stem to 30cm with one terminal yellow daisy, which sets into a puffball-looking seedhead, with fluffy parachutes to carry each seed away in the wind, nature’s way of plant preservation.
Dandelion
Dandelion

Propagation is by seed, and dandelion will grow under almost all conditions, thriving in dry areas, just as well as it handles the wet conditions. Dandelion will also grow in shade, although this plant family, the daisy, is always considered a sun lover. True dandelion should not be confused with Hawkbit (Leontodon Taraxocoides) or several Cats’ Ears species (Hypochoeris glabra and radicata) which is easily mistaken and is often found in lawns. The identifying points of dandelion are: pointed leaves, only one flower per stem, hollow stems and no hairs on the plant. Note, too, that although some look alike plants are often eaten; long-term use is not advisable. Recently, I had a lady call seeking true dandelion, as it is a valuable herb for horse health. Together with her husband, they run equestrian courses throughout Australia. She said, false dandelions can cause string holt in horses, which shows as jerky movements, freezing of muscles and seizures, as the kidneys cannot flush out the effect of the weed.

Dandelion plants are said to breathe out ethylene gas. Although this can have an inhibiting effect on the growth of some plants nearby, this same gas is utilized by some farmers to accelerate the ripening process of crops. By scattering dandelion seeds under fruit trees, the ethylene gas given off can aid in the early ripening of the crop, which can bring a higher price for fruit early in the season.
Constituents:

essential oil, inulin, levulin, choline, taraxacin, mucin, saponins, resin, fatty acids, sugars, pectin, gum, protein 16.5%
Vitamins:

A, B1, B2, B3, C, E
Minerals:

rich in calcium, chromium, iron, magnesium, manganese, phosphorus, potassium, sodium, selenium, silicon, zinc
Actions:

diuretic, laxative, choleretic, tonic, stomachic, antioxidant, hepatic, alterative, aperient, anti-inflammatory, cholagogue
Medicinal Uses

Dandelion is a valuable herb, originating in Europe, but now naturalised in many countries, largely due to wind disposal of the seed. This may be nature’s way of telling us it is readily available for us all to use regularly, as the plants’ properties are so valuable. Dandelion has been a revered herb throughout history, regarded as one of the very best herbs known for gall, spleen and liver complaints, and one of the safest and most active plant diuretics. The common name Piss-in-bed, which comes from the French word ‘pissenlit’, indicates the herb’s habit of giving the kidneys the urge to expel urine. Women, who find they puff up at the time of menstruation, may get considerable relief from bloating and breast tenderness, by drinking dandelion tea, as soon as they feel these symptoms.

A daily tea of dandelion root, or eating the leaves, is recommended for anyone with liver complaints. It can be eaten regularly as a preventative, helping to keep the liver at peak efficiency. As the green leaves are a valuable alkaliser to the body, eaten regularly they assist the body to reduce excess acidity; oxygenate, purify and build blood; cleanse and regenerate cells. The bitter principles stimulate the digestion (by salivation, and the production of stomach acids and enzymes); assist liver, spleen, gall and pancreas function, and make it easier to digest fats and oils. Dandelion has been found to stimulate mucus membranes, sooth the digestive tract, absorb toxins from the bowel, help friendly flora to thrive and inhibit unfriendly bacteria. Eating dandelion regularly has a reputation of relieving diabetes. The following blend of herbs put in 00 capsules, and one taken after each meal is found to be beneficial: 2 parts dandelion, 1 part fennel, 1/2 part ginger and 1 part elecampane. It is said that dandelion leaves consumed daily in salads can dissolve gallstones.

Dandelion is helpful for people who suffer from allergies, eczema and other skin conditions, asthma, arthritis, gout, rheumatism, gall stones, metabolic disturbances, bone disorders, low blood pressure, poor circulation, ulcers, anemia, halitosis (bad breath), constipation, malignant tumors, colds, lowering cholesterol, cardiac edema, heart burn, swollen glands, hot flushes, and as a sleep inducing night cap. Dandelion is a herb with fat metabolising properties. For weight loss several cups of dandelion tea can be sipped daily, adding 1-2 tablesp. of cider vinegar to each cup. Therapeutically, dandelion can be used as leaf or root tea, a tincture, or the fresh leaves blended with vegetables or fruit juices. An infusion of 1 teasp. of root to 1 cup of water may be prepared and taken freely (several cups a day). Sweeten with honey if desired. 5-6 fresh leaves to 1 cup of boiling water, left to steep 5-10 minutes, can be used similarly. A wash to relieve inflamed eyes and also applied to facial blemishes is made with dandelion leaves, stems and flowers. The white sap from the stems placed on warts several times a day will be a powerful way to tell them to shrivel and disappear.

Sometime ago, a lady from Victoria called at the farm and shared with me that a while ago she had been diagnosed with a rare kidney disease and had been given only 2 months to live. The lady told me how upon diagnosis she began eating raw dandelion leaves and roots daily. She cured herself of the disease and was now able to enjoy a holiday in Queensland. Maria Treben in ‘Health through God’s pharmacy’ esteems dandelion for disorders of the pancreas, liver, gall, spleen and blood. From her experiences, she has seen how valuable this humble herb (that most people call a weed), has been to many people who suffer with diabetes. Besides eating a dandelion salad with two meals daily in spring, Maria encourages the eating of 10 flower stems for 4 weeks to reduce the sugar level in the blood. The stems are chewed slowly and will taste bitter to start with, but the body starts to appreciate it. People, who lack energy and feel constantly tired or sick, will benefit with using dandelion stems for a 14-day course.

Dandelion goes into a revered mix for cleansing the kidneys, liver and for cancer treatment. To prepare: take enough dandelion leaves to hold in the ring of thumb and finger, 8 good sized leaves of comfrey, 10 marshmallow leaves (violet or peach leaves can be substituted) 1 large cup full of alfalfa leaves. Place in a blender with two 850g cans of unsweetened pineapple juice and blend. Keep in non-airtight container in the refrigerator. Take 225ml (1cup) morning and evening, chewing before swallowing. Take for 5 weeks; and during this time, take any amount of diluted dark grape juice.
Culinary Uses

The highly nutritious, young dandelion leaves are used daily in salads, steamed, added to stir-fries and many other dishes which call for greens. It was a traditional spring cleaning herb, regarded as a valuable blood builder. If leaves are found too bitter, try blanching leaves by covering plants in the garden with a bucket or box, and new leaves that shoot will be pale in colour and mild in flavour. Try steaming older leaves (also called blanching) which will remove the majority of the bitter flavour, and these limped leaves can then be used in salads or other dishes.

A tasty salad of dandelion leaves, tossed with olive oil, a squeeze of lemon juice, chopped chives, parsley and garlic, will be enjoyed by most people interested in natural health. Tossing dandelion leaves and a little vinegar through fried onions, garlic and bacon makes an enjoyable meal, served on toast. Add leaves to omelettes and fritters. Home brewed dandelion beer or wine is another way of getting the benefits of dandelion. Try flowers dipped in batter and fried or flower petals sprinkled in soups.

If dandelions have done well in your garden, self-seeded and produced a bountiful crop of weeds, why not use the roots to make a non-caffeine coffee. Wait until the plants are about 9-12 months old so that the roots are of good size; dig, wash, cut, dry, and then slowly roast in oven until the pieces are a coffee colour. Grind when ready to use. A pinch of salt helps to heighten the flavour and the coffee may be drunk with milk and sweetened with honey. It is said the age of the roots and the length of time roasted has a bearing on the creation of a full coffee flavour.
... ... see How can I use HERBS in my daily life? for full text.

And for a light-hearted story … A man can let his wife know he loves her by giving her a dozen large roses, while his small grandson can do the same with a fistful of dandelion flowers!

Perhaps, we all need to appreciate the true value of dandelion.

http://www.herbsarespecial.com.au/self-sufficiency.html

Will you be self sufficient?
Plants that have survival food potential,

should meet 1 or more of the following criteria…

1. Plants that have proved hardy and adapt to a range of soils and low rainfall.

2. Plants that can be harvested at any time of the year, or have a long cropping period.

3. Produce that have a long shelf life when picked.

4. Produce that has potential for storing for later use, or can be dried or used in some other form.

5. Plants that are little known as a food source and are unusual… if times get tough, and jobs and food are scarce, then food will be a high price in the shops… our gardens may be raided and food stolen… so… grow some obscure food supply.
The following plants/seeds

could be practical for you to consider growing and storing for the future as survival food.
* Food plants not commonly known…

salad mallow – 20.4% protein (even the dried leaves can provide a protein source)

sweet leaf bush – 34 to 39% protein

drumstick tree – 38% protein,

Queensland greens – 29% protein

fenugreek – 32.6% protein

comfrey – 22-36% protein

kang kong – 31% protein

amaranth – 20% protein

alfalfa – 34% protein

also sambu lettuce, mushroom plant, mukunuwenna, warrigal greens, Ceylon salad leaves, chicory, pit pit, pinto pea, Indian fig, Lebanese cress, mitsuba, rocket, leaf ginseng, darooka, rosella…
* Seeds grown and harvested to store for sprouting,

or purchased in bulk and stored for sprouting (must be regularly used and replaced to ensure seed will always be viable for sprouting)… rice bean – 25% protein (seeds can be viable 10 years), chia - 30% protein, pigeon pea - 25% protein, amaranth (viable 4-5 yrs), chickpea, lentils, fenugreek, peas (viable 2-3 yr), corn and other grains (viable 2-5 yr), buckwheat, sunflower (viable 3-5 yr), brassicas (viable 2-4 yr), pepitas, sesame, alfalfa, mung beans, adzuki beans, broad beans and many other kinds of beans (viable 2-5 yr)…
rare edibles, sprouts to eat
* Become familiar with edible weeds for Self Sufficiency

purslane, cobblers pegs, swine cress, dandelion, plantain, nettle, emilia, flick weed, shepherds purse, flickweed, chickweed, wild carrot and wild mustard, native amaranth, scurvy weed, vetch, wood sorrel, clover, nodding top, milk thistle, mallows, fat hen….. Learn about edible native plants growing in your area.
* Hardy root crops…

arrowroot (Qld. & Sth American), cassava, taro, coco yam, sweet fruit root, Jerusalem artichoke, Chinese artichokes, jicama, oca, sweet potato, American groundnut, sacred lotus, American groundnut, water-chestnuts, yams (Dioscorea species), arrowhead…
* Hardy vegetables…

all the root crops listed above, and pumpkins, squash, large Lagenaria gourds including long beans, flour gourds (also called wax gourds), chilacayote, loofah, asparagus, perennial beans like 7 year bean and hyacinth bean, choco, pie melon, African cucumber…
* Natural sweeteners like,

stevia, licorice, Aztec sweet herb; and also dried herbs for flavouring staples like pulses, rice and pasta when cooked eg. marjoram, oregano, thyme, savory, ginger, parsley…
* Herbs for stress, pain, immune boosting and sleeplessness:

herb Robert, sensitive plant, gotu kola, king of bitters, lemon balm, St. Johns wort, mother of herbs, camomile, feverfew, woundwort, brahmi; aloe vera (living 1st aid plant) and speedwell for cuts; comfrey for bruises… ‘blue top’ for tick bite…
* Other items that will store indefinitely as Survival Foods

nuts in shell like almonds, peanuts, walnuts, pecan; carob and tamarind pods; rice, pasta, honey, molasses, dried vegetables and fruits, and herbs (eg. nettle 20% protein and salad mallow 20.4% which can provide a protein source when added to other dishes); candles, matches, water in containers, first aid kit, water-proof ground sheets, toilet paper (and grow an arla bush or blossom bouquet bush, to supply soft leaves for using in an outside make-shift toilet if the sewerage system does not work)…
* Save non-hybrid seeds...

from the basic food plants that you grow… like carrots, corn, peas and beans, tomatoes, cucumbers, pumpkins and the brassicas. We need to save our seeds, to preserve the biodiversity of seeds, to guarantee the survival of plants, in this century… from… genetic engineering.
herbs for health
For more information on Self Sufficiency and Survival Foods

and on many of the plants mentioned above, refer to Isabell Shipard’s book “How can I use HERBS in my daily life?”

Shopping Cart
Isabell Shipard’s new book on Self Sufficiency and Survival Foods

http://www.herbsarespecial.com.au/free-sprout-information/amaranth.html

Amaranthus hypochondriacus

F. Amaranthaceae
... ... see How can I grow and use Sprouts as living food? for full text.
Constituents:

linoleic, linonelic and oleic acid, squalene, rutin, quercetin, phytosterols, quinone Co Q10, oxalic acid, soluble and insoluble fibre, protein 20% with 8 essential amino acids (high in lysine, threonine and tryptophan)
Vitamins:

A, B1, B2, B3, B5, B6, B17, C, E, folic acid
Minerals:

calcium, copper, iron, magnesium, phosphorus, potassium, sodium, zinc
Actions:

antidiarrhoeal, antihemorrhagic, astringent, nutritive, tonic
A. amaranth seed puffed as a cereal B. a native amaranth
C. amaranth seed D. Amaranthus lividis.
A. amaranth seed puffed as a cereal B. a native amaranth C. amaranth seed D. Amaranthus lividis.
Medicinal Uses
... ... see How can I grow and use Sprouts as living food? for full text.

Used as an astringent, the plant is taken internally for diarrhoea, bleeding from the bowels and excessive menstruation. Use 1 tablesp. fresh chopped leaves and infuse with 1 cup boiling water, steep 3-5 minutes, drink 2 cups daily, for general health and immunity. The tea is gargled for sore mouth and throat and used as a wash for skin rashes.

Amaranth seeds are a rich source of squalene. Squalene performs as a strong antioxidant, being able to reduce or remove harmful effects of pollution in the body caused by toxic substances from the environment including car exhaust fumes and industrial wastes. The benefits of improved health have become evident for people who had previously suffered with chronic fatigue, when they took squalene. In the past, shark and whale liver oils have been the main sources of squalene, but rather expensive. Recent research shows that amaranth oil has almost 8 times the amount of squalene as shark liver oil, and is a more acceptable source for vegetarians. New research shows that squalene may inhibit the growth of tumour-induced new blood vessels, and also may reduce the spread of tumour metastases and significantly reduce the growth of lung, breast, prostate and brain tumours, and in certain cases eradicate tumours. Squalene has also been used for control of allergies, diabetes, candida, pain, arthritis, asthma, and to improve memory function. Researchers have said that squalene is perhaps the most amazing immune enhancer, ever discovered.
Culinary Uses

The Greeks called it ‘amarantus’ meaning never withering; in Sanskrit the plant was called king of immortality; the ancient Aztecs knew it as food of immortality; now… in our present century, amaranth is available in health food shops, but do we know its nutritive value? Nutritionally rich, gluten free and found to be less allergenic than most grain cereals, it is sometimes served to babies, young children, lactating mothers, invalids and the elderly.

Amaranth seeds are richer in protein than the major, grain cereals; also the amino acid balance comes closer to nutritional ideals as a high quality, easily assimilable protein. Seeds of amaranth have nearly twice the level, of the amino acid lysine, as that found in wheat protein and generally deficient in other grains. Seeds contain 8 times more iron than wheat grains and are also rich in calcium, potassium, magnesium and fibre. Seeds are cooked as a breakfast cereal and served with milk, honey, fruit, or mixed with other cereals. When seeds are popped like popcorn, they have a nutty flavour. Ground seeds are used as flour, added to soups, sauces, cakes and bread. The flour is especially suitable for unleavened breads, flatbreads, like tortillas and chapatis, and may be used as the sole, or predominant ingredient. For making leavened baked goods and also yeast–raised breads, 20% flour is blended with 80% wheat flour. This mixing with wheat flour gives the dough the essential ‘stickability’, as amaranth lacks functional gluten. Amaranth sprouts are eaten in salads, but are not very appealing in flavour, however, when sprouts are lightly cooked the taste is a little more pleasing. Sprouts are dehydrated and ground into flour to add to pancakes, cereal, bread, and muffins. When seeds are grown on a tray as baby microgreens for 20-30 days, they develop red leaves, which can be added to a salad mix to give vivid colour. Once a plant has grown in the garden and self-seeded, young seedlings may germinate readily.

These young seedlings, pulled, washed, chopped and lightly steamed or stir-fried, are a valuable food source, used in many Oriental countries. Amaranth leaves dried, then crushed in the hands, to a fine powder, are added to a variety of cooked dishes. Although amaranth is rarely listed in agricultural statistics, it is believed that amaranth may actually be the most widely used green vegetable in tropical areas, no doubt due to its hardiness. Young leaves of plants are boiled as greens. The water is discarded because of the oxalic acid content, which could be toxic if taken in excess. I have used leaves in a quiche recipe. My family voted that these leaves, gave the best taste of 5 quiches I made, when experimenting with a variety of high protein, green leaves.

From the red flowering varieties of amaranth, a food colouring, called betalaina, is extracted, that is nontoxic. The dye is slowly degraded by light, but none-the-less has potential, because synthetic red dyes are suspected of being health hazards. Do not confuse, the food additive amaranths No.s 123 and E123, synthesised from coal tar and used to give colour in icecreams, jams, jellies, gravies, soups and on unripe oranges, with that of the amaranth plant. These additives have been known to provoke hyperactivity, eczema, asthma, rhinitis; and should be avoided by pregnant women and people with aspirin sensitivity.

There are many amaranthus species that may be used similarly to A. hypochondriacus. All species are easy to grow, and the kinds most readily available as seed packets, for planting include: Vegetable amaranth also called Chinese spinach, Amaranthus tricolor; Love-lies-bleeding A. caudatus, Indian cabbage A. lividus (p 119) and Tampala or Chinese greens, A. giganteus, if this species is left to grow 25-30 day to what is called the microgreen seedling stage, the bright pink leaves will add wonderful colour to a tossed salad. There are several Australian species of amaranthus (p 119). They do not have the showy, bright coloured, tassel flowers, but are there for the taking by anyone who knows their identity, and in times of adversity or famine, could be a survival food.

And to mention several other useful, extremely hardy plants, that also belong to the Amaranthaceae family: Mukunu-wenna Alternanthera sessilis (p 125), and Purple leafed mukunu-wenna A. versicolor (p 125), both of these species are used as a raw, cooked and green leaf garnish, and medicinally for strengthening the eyes, nervous system and for eye ailments. Also useful as a salad leaf, steamed or stir-fried is Sambu lettuce A. sissoo (p 126), a crickly, leaf form. These 3 Alternanthera species are perennials, seed plentifully, and could be grown as baby salad leaves, classed as microgreens (p 32).
Isabell Shipard’s passion is herbs and sprouts, and she loves to inspire and share the joys and wonders of plants. Her books will truly inspire and help you to see that for health and well-being... Herbs are Special.

http://www.vegparadise.com/charts.html

We wanted to share with you, our readers, one of our favorite cooking aids: two charts for cooking grains and beans that give handy details like porportions of beans to water, length of cooking, and the cooked yield.

Consider the charts a general guide. Some varieties of grains require a few minutes more, or possibly less than we’ve noted. For example, sometimes millet will cook in 15 minutes. Another variety of millet may require 20 or even 25 minutes to cook through.

Beans, too, will often appear to have a mind of their own and will defy any attempt put them on a time clock. The time variations, however, will only be a matter of a few minutes.

Newcomers to natural foods can discover how easy it is to prepare good, wholesome meals that rely on whole grains and legumes as the centerpiece of their meals. If you’re an old hand in the kitchen, the charts will provide a helpful quick reference for you.

We wish to pass on to you the all of the same joys and benefits our kitchen adventures have brought to us.

GRAINS COOKING CHART

GRAIN (1 cup dry) CUPS WATER COOK TIME CUPS YIELD
Amaranth 2 1/2 20 - 25 min. 2 1/2
Barley, pearled 3 50 - 60 min. 3 1/2
Barley, hulled 3 1 hr. 15 min. 3 1/2
Barley, flakes 2 30 - 40 min. 2 1/2
Buckwheat groats * 2 15 min.. 2 1/2
Cornmeal (fine grind) 4 - 4 1/2 8 - 10 min. 2 1/2
Cornmeal (polenta, coarse) 4 - 4 1/2 20 - 25 min. 2 1/2
Millet, hulled 3 - 4 20 - 25 min. 3 1/2
Oat Groats 3 30 - 40 min. 3 1/2
Oat, bran 2 1/2 5 min. 2
Quinoa * 2 15 - 20 min. 2 3/4
Rice, brown basmati 2 1/2 35 - 40 min. 3
Rice, brown, long grain 2 1/2 45 - 55 min. 3
Rice, brown, short grain* 2 - 2 1/2 45 - 55 min. 3
Rice, brown, quick 1 1/4 10 min. 2
Rice, wild 3 50 - 60 min. 4
Rye, berries 3 - 4 1 hr. 3
Rye, flakes 2 10 - 15 min. 3
Spelt 3 - 4 40 - 50 min. 2 1/2
Teff * 3 5 - 20 min. 3 1/2
Triticale 3 1 hr. 45 min. 2 1/2
Wheat, whole berries 3 2 hrs. 2 1/2
Wheat, couscous 1 5 min. 2
Wheat, cracked 2 20 - 25 min. 2 1/4
Wheat, bulgur * 2 15 min. 2 1/2

Basic cooking directions for all grains begins with measuring the grains and water into a saucepan. If you are cooking 1 cup (240 ml) of grains, use a 2-quart (2 liter) saucepan. Add 1/2 to 1 teaspoon salt if desired.

Cover the saucepan and bring to a boil over high heat. Turn the heat down to low, and steam for the recommended cooking time. Lift the lid and test the grains for tenderness. If the grains need more time, cover the saucepan and steam 5 to 10 minutes longer. If the grains need more cooking time and all the water has been absorbed, add up to 1/4 cup (60 ml) of water, cover, and continue steaming.

If tender, turn off the heat and allow the grains to rest 5 to 10 minutes before serving to fluff.

Buckwheat is the exception to the basic directions. Because the grain is so porous and absorbs water quickly, it’s best to bring the water to a boil first. Then, add the buckwheat. When the water returns to a boil, cover the saucepan, turn the heat down to low, and time the steaming process.

*Buckwheat groats are available toasted and untoasted. Cooking times are the same.

* Quinoa should be well rinsed in a fine strainer for 1 to 2 minutes to remove the saponens, a natural, protective coating which will give a bitter flavor if not rinsed off.

* Short grain brown rice is sometimes labeled sweet, glutinous, or sticky brown rice.

*Teff can be enjoyed raw as well as cooked. Sprinkle it on salads or over cooked cereals to increase fiber and nutrition.

*Bulgur wheat can be covered with 1-inch of warm water and soaked for 1 hour to soften. It is then ready to use in raw salads such as tabbouli.

BEANS AND LEGUMES COOKING CHART

BEAN (1 cup dry) CUPS WATER COOK TIME CUPS YIELD
Adzuki (Aduki) 4 45 - 55 min. 3
Anasazi 2 1/2 - 3 45 - 55 min. 2 1/4
Black Beans 4 1 hr. - 1 1/2 hrs. 2 1/4
Black-eyed Peas 3 1 hr. 2
Cannellini (White Kidney Beans) 3 45 min. 2 1/2
Cranberry Bean 3 40 - 45 min. 3
Fava Beans, skins removed 3 40 - 50 min. 1 2/3
Garbanzos (Chick Peas) 4 1 - 3 hrs. 2
Great Northern Beans 3 1/2 1 1/2 hrs. 2 2/3
Green Split Peas 4 45 min. 2
Yellow Split Peas 4 1 - 1 1/2 hrs. 2
Green Peas, whole 6 1 - 2 hrs. 2
Kidney Beans 3 1 hr. 2 1/4
Lentils, brown 2 1/4 45 min. - 1 hr. 2 1/4
Lentils, green 2 30-45 min. 2
Lentils, red 3 20 - 30 min. 2-2 1/2
Lima Beans, large 4 45 - 1 hr. 2
Lima Beans, small 4 50 - 60 min. 3
Lima Beans, Christmas 4 1 hr. 2
Mung Beans 2 1/2 1 hr. 2
Navy Beans 3 45-60 min. 2 2/3
Pink Beans 3 50 - 60 min. 2 3/4
Pinto Beans 3 1 - 1/2 hrs. 2 2/3
Soybeans 4 3 - 4 hrs 3

Begin by washing beans and discarding any which are discolored or badly formed. Check for debris in the package such as small rocks or twigs and discard them. Beans cook more quickly and their digestibility benefits with soaking in water to cover by about 3 inches (7.5 cm) for 8 hours or overnight. Discard the soak water and cook the beans in fresh water.

Some bean cookery aficionados feel that salt and seasonings added during the cooking tends to make beans cook more slowly. Since beans require lengthy cooking, we recommend adding salt and seasonings during the last few minutes and find they absorb flavor quite readily.

There are other factors which contribute to the length of cooking, such as, hard water and beans that have been dried for a long period of time. For some of the longer cooking beans we have found that soaking 24 hours and changing the soak water 2 or 3 times hastens the cooking time.

Many people are concerned with the reputation that beans have for causing flatulence. Starting your bean ventures with small amounts helps to increase your body’s enzyme production gradually. Soaking and cooking the beans thoroughly helps to break down the complex sugars (oligosaccharides) which challenge our digestive systems.

Some herbs that help the digestion of beans can be added during the cooking process. These include bay leaf, cumin, and winter or summer savory, fresh epazote (available in Hispanic markets). Many people from India maintain the tradition of chewing on dried fennel seeds or drinking a cup of fennel tea at the end of a legume meal to aid the digestion.

QUICK-SOAK METHOD: When time is limited, you can wash and pick over beans and put them into a stock pot with water to cover by 3 inches (7.5 cm). Bring to a boil and boil for 10 minutes to remove toxins. Then cover and allow to soak for 1 hour. Discard soak water, add fresh water, and cook until tender.

As a general rule of thumb, 1 cup of dried beans will yield about 2 1/2 - 3 cups (.5 to .75 liters) of cooked beans.

PRESSURE COOKING

For pressure-cooking beans you can choose to soak the beans overnight, use the quick-soak method, or forego soaking altogether. There are well-known chefs, like Emeril Lagasse, who do not soak beans before pressure-cooking.

Whether you choose to soak or eliminate that step, put the beans in the pressure cooker with 3 times as much water as beans. Cook at 15 pounds of pressure for 30 minutes for small beans. For large beans, such as limas or fava beans, pressure cook for about 40 minutes.

COOKING FRESH BEANS

Because few people actually grow beans and go through the time-consuming process of shelling and cooking them, most of the information about preparing beans refers to dried beans. However, fresh beans are delicious and easy to prepare and can often be found at farmers’ markets. Fresh black-eyed peas, garbanzos, cannellini, limas, and others offer excellent flavor and nutrition.

There are two methods of cooking fresh beans: boiling or steaming. To boil, drop the shelled beans into boiling water to cover, and boil gently for 5 to 10 minutes. You may want to add some onions, garlic, herbs of your choice, and a dash of salt to the water to flavor the beans.

To steam, put about an inch of water into the bottom of a saucepan, and place the beans into a steamer basket that fits into the saucepan. Cover the pan, and steam over boiling water for 5 to 10 minutes.

After fresh fava beans are cooked, their tough skins are usually peeled and discarded. When left on, they give the beans a bitter flavor. To peel the skins, use a small paring knife and peel away one end. Then squeeze the opposite end and the bean will slip out easily.