VEGAN HIGH-PROTEIN COOKBOOK FOR ATHLETES by Arnold Smith

Author:Arnold Smith [Smith, Arnold] [Smith, Arnold]
Language: eng
Format: epub
Published: 2020-02-12T23:00:00+00:00

Soaking methods and cooking.

Whenever “soaking” is mentioned, we “think” beans and that’s correct. We know that beans is one of the most potent source of protein and contains fractions of other nutrients too as recently confirmed by health experts.

Beans are the musical fruit, the more you eat the more you…well, toot. Let’s face it, beans are yummy. But the gas sucks. So to keep your beans more tasty and less musical it’s always a good idea to learn about the best methods for soaking beans. Soaking beans is not hard. Sure, it may take a few hours but it’s not like you have to stand there watching them get submerged. Just be sure to plan a little ahead of time when making recipes calling for dried beans or legumes.

Soaking your beans helps them cook faster and more evenly, and it can also make them easier to digest. If you add salt to the soaking water (in other words, make a brine), your beans will cook even faster; the salt helps break down their skins. Here are a few methods; choose the one that best fits your schedule. And keep in mind that you never need to soak legumes like lentils or split peas.

To help make the most of your frugal and yummy bean meals I’ve summarized three easy methods for soaking beans, they are: the long soak method (where you soak beans overnight), the quick soak method, and the quick cook method.

The Long Soak

The “Long Soak” method is the most common way to soak your beans. Just put your beans in a large bowl or pot of water and let them sit submerged for 8-12 hours overnight. Soaking beans overnight actually begins bean germination and promotes enzyme release. The germination process is what breaks down all the complex bean sugars. Breaking down the complex sugar is a good thing as this is what gives us gas. Apparently, soaking beans overnight using the “Long Soak” method can reduce complex sugars by up to 60 percent. I usually use this method of soaking dried beans with exceptional results – no gastrointestinal gusts.

Quick Soaking Beans (The Power Soak).

I have tried the “Quick Soaking Beans or Power Soak” method a few times. But basically, just bring a pot of water to boil, add your beans, and then let them boil for about three minutes. After boiling, remove the beans from the stove and let them sit in the hot water for 2-6 hours. This method apparently removes 80 percent of complex bean sugars. How does that toot your horn?

Quick Cook

While bigger beans like red beans, chick peas, and navy beans do require soaking – some smaller beans and legumes require little to no soaking. Legumes like lentils, mung beans, or split peas can be added to soup (like lentil soup) without ever needing time soaked in water before cooking. If you’re using smaller beans and legumes, then use the “Quick Cook” or “no soak method” where you just throw your dried beans into a pot and cook it till you’re satisfied with its degree of softness.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.