Cheap, Healthy Foods to Get You Through Inflation
Dried beans, to be exact. They’re cheap, filling, minimally processed and loaded with fiber, protein, folate and other B vitamins, iron, potassium, magnesium, copper and zinc. In fact, they’re so nutrient-packed that adding beans to your diet could mean the difference between meeting your RDAs and missing out.
Due to the long soaking time, it might seem like they’re too much of a hassle, but for about 20 minutes of active preparation, you could have a freezer-ready supply to add to soups, salads, dips and so much more, for pennies on the dollar.
If you think of farts and bloating when you think of eating beans, there are ways to reduce the problematic gaseousness. First of all, as you add more beans to your diet, your body will adjust by producing more of the enzymes that break them down. Your microbiome will also adjust, and improve because more health-promoting, fiber-loving gut bugs will proliferate. In the meantime, adding aromatic spices like fennel seeds or taking bitters will reduce intestinal spasms and help you digest better.
Beans do contain significant amounts of antinutrients, which are food components that prohibit you from efficiently using essential nutrients or cause other problems, but there are ways to reduce them as well. It’s all about how you prepare them.
Soaking with a little acid will reduce the lectins, which contribute to inflammation, and phytates, which bind to minerals so you can’t absorb them. Get a big bowl, dump in the beans, cover them with a couple inches of water, add a splash of vinegar or lemon juice, put a plate on top and let them sit on the counter overnight.
Drain and rinse the beans and bring them to a boil in plenty of water. Sudsy bubbles will form, from components called saponins that interfere with the function of your gut lining and thus nutrient absorption. Skim them off with a spoon until the top of the water stays clear.
Add seaweed or iodized salt. Beans contain antinutrients called goitrogens that interfere with the function of your thyroid gland and can cause goiter. Adding iodine, which your thyroid uses, will offset the negative effects. About a finger-sized strip of dried kombu (find it online or in the Asian section of many grocery stores) will impart enough iodine and cost less than a dollar.
Simmer the beans until tender, one to two hours depending on the bean. A slow cooker or putting your covered pot of beans in the oven at 325 F work great for this. Add a clove of garlic, bay leaf or any other flavorings you like. You can use a pressure cooker to reduce the cooking time, but boil and skim off the saponins first. Some pressure cookers have a saute function that works well for this. Once the beans are tender, drain them and spread them on a towel to dry, then pack them in jars or sealable bags and throw them in the freezer. Easy!
