10 "Superfoods" to Eat Daily for Optimal Health - Part 9

Beans are Brain Food

Beans are an excellent source of soluble fiber and good carbohydrate to eat daily. Soluble fiber helps the heart by soaking up cholesterol before having a chance to stick to the artery wall. The cholesterol is then eliminated through normal body functions. Studies show eating high soluble fiber can reduce total cholesterol by 10 to 15 percent and is linked to reduced heart disease.

Black beans contain anthocyanins, antioxidant compounds shown to improve brain function. They contain the highest plant protein rating but must be combined with a grain such as brown rice to create a “complete” protein.

Chilizo - Guest Post by Author Christopher McPherson

Recipe from Christopher McPherson, Author of:

Murder at Eastern Columbia
and the James Murray Mysteries

Chilizo
(named this because it's made from Chili & Chorizo)

1/2 lb. kidney beans
1/2 lb. black beans.

Soak them overnight.

Put them in a crock pot on low for ten hours or high for five hours. Add enough water to the pot to just cover the beans. 

1 lb. chorizo (more or less as you like)

1 can diced tomatoes

About an hour before dinner cook the chorizo in a frying pan.  Make sure to break it into little chunks.  Drain and add to crock pot.  A few minutes before serving, stir in the tomatoes.  Heat all until hot.  Serve with cheese and/or diced onions on top.

This recipe is silly easy to make and there are only three ingredients (beans, chorizo and tomatoes).  Chorizo can be purchased with varying amounts of spiciness, so the Chilizo can be mildly spiced or very spicy.  In addition, it's very low fat, very high in good carbohydrates and taste, to boot!

I Didn't Know That - Storing Beans and Grains

I keep a lot of rice and beans on hand in my pantry but I've never been quite sure how long they will keep.  I know that most have a sell by date but that doesn't mean they have to be eaten by that date so again I went searching for answers.

Dry beans are easy to keep and can be stored at room temperature up to 1 year or even longer in the freezer.  Whole grains have a shorter storage life because they contain an oil-rich germ that can become rancid.  Whole grains should always be purchased in smaller quantities and kept in tightly covered containers.

Here are a few guidelines for grains:

Pearl and Scotch barley can be stored up to 1 year in a cool, dry place (other forms of barley up to 9 months).
Buckwheat kept in a cool, dry place can be stored up to 3 months.  In the refrigerator 6 months and in the freezer for 1 year.
Bulgur stores up to 6 months in a cool, dry place or indefinitely in the freezer.
Cornmeal can store up to 6 months in a cool, dry place or up to 1 year in the refrigerator or freezer.
Oats should be stored in a cool, dry place for up to 6 months or in the freezer for a year.
Rye Berries will keep up to 5 months in the refrigerator or freezer.
White and Wild Rice stores indefinitely in a cool, dry place.  But Brown Rice will only store up to 6 months under the same conditions.
Whole or Cracked Wheat can be kept up to 6 months in a cool, dry place or up to 1 year in the freezer.
Wheat Bran will store up to 1 month in a cool, dry place, up to 3 months in the refrigerator or up to 1 year in the freezer.  But Wheat Germ will only store up to 3 months in the refrigerator.

I sometimes buy bulk at my nearby health food store and in doing so I usually pay just a bit more because what I'm buying is organic and fresh.  The information above has helped me save money by knowing how to store my rice, beans and grains properly.