2/29/2016
Beans…More Than Just
Cute Songs!
Renee Stonebraker, RS
Child Care Health Educator
WV Early Childhood Training Connections and Resources
River Valley Child Development Services
www.wvearlychildhood.org
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Song
Beans, beans, the musical fruit
The more you eat, the more you toot
The more you toot, the better you feel
So we have beans at every meal!
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2/29/2016
What is a Bean?
• A mature form of legume
• Legume-A type of plant with seeds that grow in
long cases or pods; seeds are eaten as food
• Kidney or oval shaped
Types of Beans
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•
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•
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Pinto
Black
Black-eyed peas
Cranberry
Great Northern
Garbanzo/chickpea
Dark and light red
kidney
• White
kidney/cannellini
• Navy
• Pink
• Small red
• Lima/butter
• Soy
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Nutrient Benefits
• Protein-One of three nutrients that provide
calories; building blocks for bones, muscles,
cartilage, skin, blood, enzymes, hormones, and
vitamins
• Iron-Used to carry oxygen in the blood
• Zinc-Necessary for biochemical reactions and
helps the immune system function properly
• Fiber-Helps reduce blood cholesterol levels,
may lower risk of heart disease, proper
bowel function, helps provide a feeling
of fullness
Nutrient Benefits
• Folate/folic acid-Helps the body form red blood
cells, important for pregnant women to reduce
risk of neural tube defects like spina bifida
• Potassium-Helps to maintain healthy blood
pressure
• Magnesium-Used in building bones and
releasing energy from muscles
• Little to no total fat, trans fat, sodium,
and cholesterol
Health Benefits
•
•
•
•
•
•
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Heart disease
Lower cholesterol
Cancer
Overweight and obese
Diabetes/regulates blood sugar
Prevent constipation
Stay fuller longer
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2/29/2016
How Many Beans Do I Need
to Eat?
• 1.5 cups of beans per week for adults for
health benefits
• 2010 Dietary Guidelines
2015 Dietary Guidelines
• Focus on variety, nutrient density, and
amount.
• Limit calories from added sugars and
saturated fats and reduce sodium intake.
• Shift to healthier food and beverage
choices.
Protein or Vegetable Group?
• Excellent sources
of plant protein,
iron, and zinc;
similar to meats,
poultry, and fish;
part of the Protein
Foods Group
• Excellent sources
of dietary fiber,
folate, and
potassium; part of
the Vegetable
Group
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2/29/2016
Vegetables Not Protein
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•
•
•
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Green lima beans
Green peas
Sugar snap peas
Green (string) beans
Snow peas
Regulations
16.1. A center shall have a nutrition program
that provides children with meals and
snacks that are consistent with the United
States Department of Agriculture’s (USDA)
Child and Adult Care Food Program
(CACFP), Meal and Snack Patterns.
Beans can be counted as either a meat alternative
or a vegetable. It depends on how you use them in
your menu.
– Example: Chicken Fajita, Tortilla, Beans,
Mixed Peppers
Used as a vegetable
– Example: Bean Burrito w/ Cheese,
Tortilla, Mixed Peppers, Corn
Used as a meat alternative
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2/29/2016
Special Diets
• Celiac disease/gluten free
– Bean flour
• Vegetarians
– Protein
– Iron
– Zinc
• Religious/Belief based diets
– Usually follow vegetarian diets
Dried Beans
Advantages
• Less money
• No preservatives/salt
Disadvantages
• More work and time
• Must pre-plan
Canned Beans
Advantages
• Quick and easy
Disadvantages
• Higher cost
• Might have added preservatives/salt
Sodium can be reduced by rinsing
the beans.
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2/29/2016
Cost Comparison
• Great Value Black Beans Dry 16oz
$1.72 35 grams per serving (1/4 cup dry)
13 serving per bag
13.5 cents per serving
• Great Value Black Beans Canned 15.25oz
$0.72 130 grams per serving (not
rinsed and drained) 3.5 servings per
can
20.5 cents per serving
• One cup packaged dried beans (uncooked)
equals about two 15 ½ ounce cans of drained
beans.
• Three 1/2 cup servings in one 15 ½
ounce can, rinsed and drained
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2/29/2016
Cook Soaked Beans
• Add fresh, cold water to fully cover beans,
plus 1 to 2 tablespoons of oil, if you wish.
• Adding oil prevents foaming and boiling
over. Foam also can be skimmed off
during cooking.
• Simmer the beans until they are
tender.
Type of Dried Bean
Cooking Time
Black
60-90 minutes
Black-eyed
30-60 minutes
Cranberry
45-60 minutes
Garbanzo
60-90 minutes
Great Northern
45-60 minutes
Kidney
90-120 minutes
Lima baby
60 minutes
Lima large
60-90 minutes
Navy
90-120 minutes
Pink
60 minutes
Pinto
90-120 minutes
Red
60-90 minutes
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2/29/2016
Why Gas with Beans?
• Beans contain a carbohydrate/sugar called
oligosaccharide
• We lack the enzyme required to break the
sugar down
• When the sugar arrives in your lower
intestinal tract intact, it ferments,
creating a buildup of gas
• The gas isn't absorbed into the
intestine, so the body expels it
Gas Study
• A study in the Nutrition Journal looked at the
effects of pinto beans and black beans on the GI
tract.
• Participants ate a half cup of either bean every
day for three weeks.
• Though a little less than half reported increased
flatulence in the first week, most of them felt
it had dissipated by the third week.
• "People's concerns about excessive
flatulence from eating beans may be
exaggerated," the study concluded.
Ways to Reduce Gas Effects
• Use the hot soak method when preparing dry
beans. The longer beans soak, the more you will
reduce the amounts of the gas-producing
sugars.
• Change the water several times when soaking
dry beans, and discard this water when soaking
is completed. Many of the gas-causing
sugars are released into this soaking
water.
• Rinse canned beans before eating or
using in recipes.
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2/29/2016
Ways to Reduce Gas Effects
• Increase beans in your diet slowly. For
example, you may start by eating 2 to 4
tablespoons of beans per day, and gradually
increase each day.
• Drink more water each day as you eat more
beans or other fiber-containing foods.
• Consider using a gas-reducing enzyme
tablet. These tablets are available
over the counter in many
pharmacies.
What foods do
you think of when
we mention
beans?
Common Bean Recipes
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•
•
•
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Beans and cornbread
Chili
Mexican dishes
Baked beans
Beans and rice
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2/29/2016
Other Ways to Use Beans
• Burgers/Meat
replacer
• Pasta/Pasta salad
• Lettuce salads
• Bean salad
• Soups
• Dips
• Dessert
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2/29/2016
Two Bean Veggie Pizza
¼ cup onion, diced
2 teaspoons canola oil
¾ cup kidney beans, rinsed and drained
¾ cup black beans, rinsed and drained
½ cup salsa or taco sauce
1 tablespoon hickory smoke-flavored barbecue sauce
1 tablespoon dried parsley
1 small garlic clove, peeled and halved
¾ teaspoon ground cumin
¼ teaspoon black pepper
1 prebaked 12 inch thin pizza crust whole wheat
1 cup canned corn, rinsed and drained
1 can (14 ½ ounces) diced tomatoes, drained
¾ cup shredded sharp cheddar cheese
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2/29/2016
Two Bean Veggie Pizza
1. In a small nonstick skillet, cook onion in oil over low heat
for 15-20 minutes or until onion is golden brown, stirring
occasionally.
2. Preheat oven to 450 degrees F. In a food processor,
combine onion, beans, salsa or taco sauce, barbecue
sauce, parsley, garlic, cumin, and pepper. Cover and
process until pureed.
3. Place crust on a baking sheet; spread with bean
mixture. Top with corn, tomatoes, and cheese.
Bake 8-10 minutes or until edges are lightly
browned or cheese is melted.
Chocolate Chip Bean Muffins
2 cans (15 ½ ounces) beans (Great Northern, navy, or
white kidney/cannellini), rinsed and drained
1/3 cup fat free milk
1 cup sugar
¼ cup butter or margarine, softened
3 eggs
3 teaspoons vanilla extract
1 cup all-purpose flour
½ cup whole wheat flour
1 teaspoon baking soda
½ teaspoon salt
¾ cup semisweet chocolate chips
Chocolate Chip Bean Muffins
1. Preheat oven to 375 degrees F.
2. Combine beans and milk in a food processor or blender.
Cover and process until smooth.
3. Mix sugar and butter or margarine in a large bowl; beat
in eggs and vanilla. Add bean mixture, mixing until well
blended.
4. In another bowl, combine flours, baking soda, and salt.
Add to bean mixture. Add in chocolate chips.
5. Spoon mixture into 18 greased or paper lined
muffin tins about ¾ full. Bake for 20-25
minutes. Cool on wire racks.
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2/29/2016
Raw Bean Sprouts
Seeds and beans need warm and humid
conditions to sprout and grow. These conditions
are also ideal for the growth of bacteria, including
Salmonella, Listeria, and E. coli.
Raw Bean Sprouts
FDA recommendations:
• Children, the elderly, pregnant women, and
persons with weakened immune systems
should avoid eating raw sprouts of any kind,
including alfalfa, clover, radish, and mung
bean sprouts.
• Cook sprouts thoroughly to reduce the
risk of illness. Cooking kills the
harmful bacteria.
• Request that raw sprouts not be
added to your food when eating out.
Raw Red Kidney Beans
• Contains a toxic agent called
phytohaemagglutnin or Kidney Bean Lectin
• Different types of lectins are found in many
types of beans, but are highest in
concentration in red kidney beans
• At least 10 minutes of cooking at boiling
temperature to destroy lectin
• Undercooking them intensifies the
poison
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2/29/2016
Raw Red Kidney Beans
• According to the FDA, eating as few as four or
five uncooked kidney beans can cause severe
– Nausea
– Vomiting
– Diarrhea
Standard 6.2.4.3: Sensory
Table Materials
• All materials used in a sensory table should be nontoxic
and should not be of a size or material that could cause
choking.
• In addition to their toxicity, raw kidney beans are small
objects that could be inserted by a child into his nose or
ear; beans can potentially get stuck, swell, and be
difficult to remove.
Raw Lima Beans
• Raw lima beans contain linamarin, a
compound that, when consumed,
decomposes into hydrogen cyanide
• At least 10 minutes of cooking at boiling
temperature to destroy linamarin and be
safe to eat
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2/29/2016
Symptoms
• Small amounts
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Dizziness
Headache
Nausea and vomiting
Rapid breathing
Rapid heart rate
Restlessness
Weakness
• Large amounts
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Convulsions
Loss of consciousness
Low blood pressure
Lung injury
Slow heart rate
Respiratory
failure
leading to
death
Bean Cookbook
Giveaway!!!
Free Materials
to Take
Home!!!
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