Monday, 31 January 2011


Great Northern Beans/Hvide Bønner/海军豆 [hǎi jūn dòu]

For babies:

For Babies from 6 or 10 months – babies’ digestive tract are not mature enough to digest protein before 6 months, and after 6 months, babies need protein – plant source is better, as protein from meat may cause allergies if started too young. I add it to J's oatmeal or use it in my mixed beans and grains stock.

Serving Ideas:
1. Make a delicious sandwich spread by blending cooked navy beans in a food processor with olive or flax oil and your favorite herbs and spices.

2. Add a protein punch to tomato soup by serving it with some pre-cooked navy beans mixed throughout.

3. Mix cooked navy beans with olive oil, sage and garlic and serve on bruschetta.

4. Combine navy beans with cooked roasted buckwheat and healthy sautéed onions and shiitake mushrooms for a hearty main dish.

5. Use navy beans to make delicious and nutritious white chili.

6. Add cooked and cooled navy beans to a salad of leeks and chard and top with a rosemary vinaigrette.

1. Bring to a boil, then simmer for 2 hours.

A Recipe for adults

For the salad:
1 cup dried Great Northern or other white beans, picked over
1 teaspoon salt
1 bay leaf
1/2 tablespoon crushed coriander seeds

For the dressing:
1 clove garlic, minced
1 1/2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1/2 cup thinly sliced red onion
1/4 cup chopped, fresh coriander leaves or parsley
salt to taste
freshly ground black pepper

1. In a large saucepan, combine the dry beans with enough water to cover them by 2 inches and add salt, bay leaves and coriander seeds. Simmer the beans, uncovered, stirring occasionally and adding more hot water if necessary to keep the beans covered, for about 1 hour, until the beans are just tender.

2. While the beans are cooking, prepare the dressing. In a large bowl, whisk together the lemon juice and oil and stir in the garlic.

3. Drain the cooked beans, discard the bay leaves and add them to the dressing. Toss the salad and season with salt and pepper to taste. Let the salad cool, and then stir in the onion and herbs.

Nutritional Value:
Excellent source of fiber and folate and a good source of iron. They are also a good source of many minerals including phosphorus, magnesium, iron, and copper. In addition, navy beans are a good source of dietary fiber, protein and vitamin B1.

Great northern beans are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, navy beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, navy beans provide virtually fat-free high quality protein. But this is far from all navy beans have to offer.

Additional Information:
White, flat, medium-sized and kidney-shaped beans. Delicate taste with a firm texture and tender creamy flesh.



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