By Caitlin Rosing

1. Kidney Beans By Caitlin Rosing

2. Kidney Beans

3. It’s true…

4. Split open Kidney Bean

5. History of the Kidney Bean • Know scientifically as Phaseolus Vulgaris. • Referred to as “Common Beans” • Originated in Peru and spread throughout South and Central America. • Introduced into Europe in the 15th century • Spread to Africa and Asia by Spanish and Portuguese traders • Very popular in many cultures • Today the largest commercial producers of dried common beans are India, China, Indonesia , Brazil and the U.S. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87

6. What are Kidney Beans? • Red Kidney Beans: Dried kidney shaped bean that is reddish brown in color with a slight mealy texture. Uses: Chili, Casserole, Salads, Side dishes, refried beans. Availability: Dried (require soaking prior to cooking) or Canned (Precooked) • White Kidney Beans: A white oval bean with a thick skin and mild flavor. A.K.A. Cannellini bean Can be substituted for: White navy beans or great northern beans. Availability: Dried or Canned http://www.hormel.com/kitchen/glossary.asp?id=34704&hlite=true&querytext=kidney%20beans http://www.hormel.com/templates/knowledge/knowledge.asp?id=818&hlite=true&querytext=kidney%20beans

7. Red vs. White Kidney Beans http://www.hormel.com/templates/knowledge/knowledge.asp?id=818&hlite=true&querytext=kidney%20beans http://www.hormel.com/kitchen/glossary.asp?id=34704&hlite=true&querytext=kidney%20beans

8. I LOVE KIDNEY BEANS! Picture above: Me with a cooked Kidney bean that I’m about to eat Background Picture: Dried Kidney Beans

9. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87

10. WhatdoKidneyBeansoffer? • Molybdenum: Detoxifies sulfites, which some people are sensitive to. (Rapid Heart beat, Headache and disorientation occur) • Folate: Helps lower levels of homocysteine which can lead to heart attack and stroke. • Tryptophan: One of the nine essential amino acids. Produces the effects of serotonin which promotes feelings of calm, relaxation, and sleepiness. Serotonin also makes us happy. Lack of serotonin is associated with depression. • Magnesium: Natures own Calcium channel blocker which may improve Oxygen, nutrient and blood flow through veins and arteries. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87 http://cms.psychologytoday.com/articles/pto-20030805-000003.html

11. WhatdoKidneyBeansoffer? • Thiamin: critical for brain cell/cognitive function. It helps synthesis acetylcholine which plays an important role in memory. Those who lack acetylcholine are at higher risk for developing Alzheimer's. • Dietary Fiber: Kidney Beans are rich in soluble fiber. • Iron: Meats are high in iron as well, but contain high fat as opposed to kidney beans which are low in calories and almost fat free. • A HIGH INTAKE OF LEGUMES REDUCED THE RISK OF HEART DISEASE BY 82%!! http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87

13. Importance of Dietary Fiber • Fiber is a natural occurring non-digestible carbohydrate found in plants, legumes, fruits, vegetables and whole grains. • Since Fiber is not able to be absorbed by the body, it contains no calories! • Consuming 20-35g/day results in decrease risk of colon cancer, rectal cancer, breast cancer, heart disease, diabetes, obesity, diverticulosis, and constipation. • Warning: Increase Dietary Fiber in small amounts and gradually introduce it into your diet. http://www.hormel.com/kitchen/glossary.asp?id=36700&hlite=true&querytext=dietary%20fiber

14. BEAN SONG Beans, Beans They’re good for your Heart. The more you eat The more you fart. The more you fart The better you feel. So eat your beans At every meal!

15. What causes gas? • The body does not digest and absorb some carbohydrates in the small intestine because of a shortage or absence of certain enzymes. This undigested food then passes from the small intestine to the large intestine where bacteria break down the food, producing gas. The most common symptoms of gas are flatulence, abdominal bloating and abdominal pain. In essence, the body lacks the enzymes needed to breakdown the carbohydrates found in some gassy foods like vegetables, legumes, grains, cereals, nuts, seeds and whole-grain breads. This is where Beano® steps in. Beano® contains a food enzyme from a natural source that works with your body’s digestion to breakdown the complex sugars in gassy foods making them more digestible, thereby preventing gas before it even starts. (Source: BEANO® PRODUCT INFORMATION HANDBOOK: Gas in the Digestive Tract, National Institute of Diabetes and Digestive Kidney Diseases, National Institutes of Health)

16. What is Beano? Beano is a natural product that helps prevent gas before it starts. Beano is not a drug. Only Beano contains a natural food enzyme that works with your body's digestion to breakdown the complex sugars in gassy foods making them more digestible. Beano enables you to enjoy your favorite healthy foods, whether at home, work, in a restaurant or at a friend's house, without worrying about gas. Just remember to take Beano with you wherever you go and you will have peace of mind to enjoy the healthy foods you love! http://www.beanogas.com/about.asp

17. BEANO • http://www.manekineko.us/catalog/images/product/Beano60Tablets_enlarge.jpg

18. BEANO • HOW DOES BEANO WORK? Beano contains an enzyme from a natural source that works with your body's digestion. It breaks down the large sugars found in gassy foods into smaller, easily digestible sugars before they reach the colon, thereby preventing gas before it starts. WHO SHOULD USE BEANO? Almost everyone can use Beano®. Only Beano® contains a food enzyme from a natural source that works with your body’s digestion to breakdown the complex sugars in gassy foods making them more digestible. Beano® is not a drug. It is the only natural product available that can help prevent gas before it starts. Beano® is recommended for adults and for children 12 years and older. Beano® is not recommended for use with infants or young children, except on the advice of a pediatrician. There is no information to indicate that Beano® is other than safe for use during pregnancy or during breast-feeding. However, Beano® has not been tested on pregnant or lactating women. Therefore, any pregnant or lactating woman should consult with her physician before using Beano®. http://www.beanogas.com/faqs.asp#16

19. What’s in 1 cup of Kidney Beans? • 177.0% of the daily value for molybdenum. • 57.3% of the daily value for folate. • 45.3% of the recommended daily intake for fiber. • 28.9% of the daily recommended intake for iron. • 18.7% of the daily value for thiamin. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87

20. KIDNEY BEANS

21. NUTRITIONAL VALUES

22. TripleBeanSalad • 1 (14 1/2-ounce) can green drained 1 (14 1/2-ounce) can wax beans, drained1 (15 1/2-ounce) can dark kidney beans, drained1/4 cup sliced green onions1/4 cup red wine vinegar1 tablespoon olive oil1 teaspoon Equal® or 3 packets Equal® sweetener or 2 tablespoons Equal® Spoonful™ 1 teaspoon dried basil leaves1 small clove garlic, minced1/4 teaspoon salt1/4 teaspoon fresh ground pepper • Substitute Apple Sauce for Oil to make low fat • Combine green beans, wax beans, kidney beans, green onions, vinegar, oil, Equal®, basil, garlic, salt and pepper in large nonmetallic bowl. Mix well. Cover; refrigerate overnight. Serve chilled. • Makes 4 (1-cup) servings. • Nutrition information per serving: Calories: 174, Protein: 8 g, Carbohydrates: 29 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 1025 mg • Food Exchanges: 1 1/2 Bread, 1 Vegetable, 1/2 Fat. • Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®. • http://www.cooksrecipes.com/diabetic/triple-bean-salad-diabetic-recipe.html

23. Vegetable Bean Chili • This healthy chili is meatless but packed with protein and flavor. • 2 tablespoons LAND O LAKES® butter 2 medium (1 cup) carrots, finely chopped 1 medium (1/2 cup) onion, chopped 1 medium (3/4 cup) green or red bell pepper, chopped 2 teaspoons finely chopped fresh garlic 1 (14 1/2-ounce) can chili-style diced tomatoes 1 (15-ounce) can hot chili beans 1 (15.5-ounce) can kidney beans1 (14 1/2-ounce) can vegetable broth 1 cup vegetable tomato juice 1 tablespoon chili powder LAND O LAKES® Cheddar Cheese, shredded, if desired • Melt butter in 4-quart saucepan until sizzling; add carrots, onion, green pepper and garlic. Cook over medium heat, stirring occasionally, until vegetables are crisply tender (4 to 5 minutes). Add all remaining ingredients except cheese. Continue cooking until mixture comes to a boil (5 to 8 minutes). Reduce heat to low. Cook, stirring occasionally, until heated through and flavors are blended (5 to 8 minutes). • To serve, top each serving with shredded cheese, if desired. • Makes 16 (1 1/2-cup) servings. • Nutrition Facts (1 serving): Calories: 210, Fat: 6 g, Cholesterol: 10 mg, Sodium: 1060mg, Carbohydrates: 33 g, Dietary Fiber: 9 g, Protein: 9 g • Recipe and photograph provided courtesy of Land O Lakes, Inc. http://www.cooksrecipes.com/soup/vegetable_bean_chili_recipe.html

24. Tips for Buying and Cooking Kidney Beans • Look for kidney beans without extra salts or additives. • Cooked kidney beans will keep fresh in the refrigerator for about three days if placed in a covered container. • Store dried kidney beans in an airtight container in a cool, dry and dark place where they will keep for up to twelve months. • Before washing kidney beans, spread them out on a light colored plate or cooking surface to check for and remove stones and damaged beans. After this process, place the beans in a strainer and rinse them thoroughly under cool running water. Then Boil. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87