By Doris W. Thomas
Extension Agent -
Family Living
Beans For Heart Health
There is an inexpensive
alternative to oat bran on another
supermarket shelf. Beans, peas
and lentils all contain fiber that
can lower blood cholesterol and
help prevent constipation. These
alternatives are also a good source
of complex carbohydrates, and a
diet rich in beans can help some
diabetics lower their insulin dos
age or eliminate it altogether.
Researchers at the University of
Kentucky fed volunteers with high
blood cholesterol levels either 100
grams of oat bran or 1 IS grams of
dry beans served as cooked beans
or bean soup for 21 days. Both
diets lowered blood cholesterol
levels by approximately 19 per
cent and LDL-cholesterol by
about 24 percent. The diet did not
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(717) 569-2702
By Doris Thomas
Lancaster Extension
Home Economist
significantly affect HDL
cholesterol levels, so the HDL to
LDL ratio increased, which is
good news.
Although beans are a cheap
alternative for oat bran, they carry
a social stigma - gas. Food proces
sors are working to reduce the gas
making potential of beans. Treat
ing beans with hot water extrac
tion can eliminate some of these
troublesome carbohydrates. Pre
cooking beans to produce quick
cooking dry beans also removes
the carbohydrates.
Despite their low cost and
health benefits, bean consumption
fell from 7.5 pounds per person in
the 1960’s to 6 pounds per person
in 1984, but in the last couple of
years per capita consumption has
risen to 7.9 pounds per person.
Beans are grown in a number of
regions in the United States, but
dried peas and lentils are primarily
/
produced in a 25,000 square mile
area in Washington, Oregon and
Idaho.
If you want to prepare beans
and peas, remember that dry beans
need to be soaked before cooking.
Cover them with water and heat to
the boiling point. Turn off the heat
and allow diem to soak for 3 to 4
hours. Discard the water. By dis
carding the soaking water you
remove many of the carbohydrates
that cause gas. Then mix the beans
into your soup or casserole and
cook for 30 to 40 minutes longer.
Canned beans eliminate this pre
soaking step. Dry peas and lentils
do not need presoaking before
cooking and require less time to
cook than beans.
Beans are very versatile. They
are good in salads, dips, as a side
dish with meats, in soups, as
baked beans, and with pasta.
Black-eyed beans and rice is a
Southern dish called Hopin John.
The Italians combine cannellini
beans and pasta in pasta e fagioli.
Chick peas are the main ingredient
of hummus from the Middle East.
Kidney beans are used in South
western chili. Lentils are used in
soup, and many Indian dishes.
Pinto beans form the basis of
refried beans to accompany tacos
and burritos. Try beans l for
variety.
Lentils and dry peas also con
tain the same fiber as dry beans.
Lentils do not enjoy the popularity
The feed bin is the very
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it the bin lets you down, the
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That’s why we put so
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bins - which includes 6-foot
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Here are just a few of the
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of beans. If you have never tried
lentils, try the following recipe for
dentil Spaghetti Sauce. It is inex
pensive, nutritious and you will
find it surprisingly delicious.
Lentil Spaghetti Sauce
2 tablespoons vegetable oil
3 small onions, chopped
3 cloves garlic, minced
3 cups tomato sauce
6 cups water
l'/i cups lentils
Southeast Fashion
Revue Winners
The Southeast Regional 4-H
Fashion Revue was held on July
18 at Moravian College, Beth
lehem. Schuylkill County was
well represented and placed as
follows:
Junior Division (ages 8 to 13)
Winner: Laura Leiby of the Quest
4-H Club and Lewistown Valley
Rainbow Creators.
Senior Division (ages 14 to 19)
Winner: Sherry Peiffer of the
Auburn Cheerful Workers 4-H
Club, Auburn. Sherry will go on to
compete at the State Fashion
Revue held at Penn State Univer-
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Lancaster farming, Saturday, August 5,1989*815
114 teaspoons salt
l'/a teaspoons oregano
114 teaspoons thyme
3 teaspoons Basil
'A teaspoon tabasco
'Saute onions and garlic in oil
until they are transparent Add all
the other ingredients. Cover and
simmer 45 minutes. Serve over
spaghetti. Top with grated cheese,
if desired. Makes 6 servings.
sity. University Park on August 8.
Alternates: Heather Leiby,
Quest 4-H Club; Paula Miller,
Auburn Cheerful Workers.
Fifty-one 4-H members from 9
counties joined in a day of judging
and skill development at Mora
vian College. Thisincluded a quiz
bowl to test the 4-H’ers know
ledge of textile care and construc
tion. The 4-H members also
created a “Celebration Quilt” to
commemorate the event. The par
ticipants ended the day by model
ing the garments they had sewn as
part of their 4-H clothing projects.