Magic Beans: Your Perpetual Nutrition Source And Antioxidant Powerhouse

Hey there! We’ve been shelling out our dry beans as fall winds down. I've been contemplating all the wins dry beans have to offer. I wanna share some insights that I’m most excited about. Dry beans are a staple for food security but also a nutritional powerhouse that’s easy on your wallet and garden-friendly. Win, win, win and WIN!

 

Affordable Protein and Nutritional Wealth

Dry beans are packed with plant-based protein, making them an excellent alternative to meat. One serving of beans (1/2 cup cooked) provides about 7 grams of protein, the same as ~1 ounce of meat. They're incredibly affordable, making them a budget-friendly option for anyone looking to maintain a healthy diet without breaking the bank.

 

Black Turtle dry beans

 

Antioxidant-Rich Superfood

Beans are not just about protein; they’re also loaded with antioxidants. Studies show that red beans, like Hidatsa Red, and pinto beans, as in Nodak Pinto, rank among the top foods for antioxidant benefits, even surpassing many fruits and vegetables. The darker the bean, the higher the antioxidant levels, thanks to phenol and anthocyanins in their coats. Yes, please! Dakota Bumble bean and Black Turtle, anyone?

 

Benefits of Soluble Fiber

Beans are a fantastic source of soluble dietary fiber, which has been shown to reduce blood cholesterol and several types of cancer, including colon cancer. Regular consumption can lower both total and LDL cholesterol, while also increasing HDL cholesterol and reducing triglycerides. Moreover, beans provide folate, which helps reduce your risk of cardiovascular disease.

 

Weight Management and Diabetes Control

Including beans in your diet can aid in weight management by reducing blood glucose and insulin levels. They’re also beneficial for those managing diabetes, thanks to their complex carbohydrates and low fat and sodium content.

Dakota Bumble dry bean harvest at Prairie Road

 

Perpetual Food Source

One of the most amazing things about growing dry beans is their ability to provide a perpetual food source. Once you've grown and harvested your beans, you can enjoy them in a variety of dishes. But it doesn't stop there—save some of those dry beans to replant in your garden the next season. Once you have 'em-- you have 'em! This cycle ensures a continuous supply of nutritious beans year after year, giving you peace of mind and a sustainable food source. Plus, they enrich the soil by fixing nitrogen, supplying vital nutrients for future crops, and making your garden healthier and more fertile.

 

 

Dakota Bumble, Hidatsa Red, and Black Turtle dry beans

 

Easy to Grow, Easy to Store, Versatile and Delicious

Beans are easy to grow and store well, providing a long-lasting food supply.

They’re incredibly versatile in the kitchen. Use them in soups, stews, salads, or veggie burgers. They soak up flavors beautifully, making them a tasty addition to any meal. (We’ll focus on cooking and recipes in a future post!)

 

By incorporating dry beans into your garden and diet, you're making a smart, sustainable choice for both your health and your budget. They offer a delicious, nutritious, and economical way to keep your meals satisfying and protein-rich. Happy planting, harvesting, and cooking!

Your garden coach,
Theresa