Quick Tip Tuesday-A Pot of Beans

Ever since we made the change to more plant-based meals, I find myself using a lot of beans. Canned beans are convenient, but wow, do they have a lot of sodium! Even the low sodium cans have about 10% of your suggested sodium for the day in one serving.  In addition, most have some unnecessary added ingredients (firming and coloring agents). I still think they are a good choice, and use them often. However, I set out to see if I could make one big pot at once and freeze them for later. My attempt was successful and now it is quite easy to keep some cooked, frozen beans on hand for any recipe. You can even use them to make your own "refried" beans. Here is how I do it:

Crock Pot Beans

Soak 3 cups dried beans (I usually use a combination of pinto and black) in about 8 cups of water overnight or for 8 hours.

Drain and rinse the beans. Add them to the crock pot with 12 cups of water. Cook on HIGH for about 10 hours.

Drain off most of the liquid. This makes about 8 cups of cooked beans. I generally measure about 2-3 cups into freezer bags and freeze with a bit of the liquid. Then they are ready for any recipe that asks for canned beans.

You may have to adjust the seasonings somewhat for a recipe that asks for canned beans because your beans are unsalted.

Quick Tip Tuesday-Cook Your Breakfast While You Sleep

As much as I hate to admit it (and often feel guilty about it), I don't cook a hot breakfast for my family very often. Here is my excuse: I already get up at 5:20 in the morning to get my workout finished before I pack lunches and fix a whole bunch of hair to get all of my girls off to school on time. I have been an avid exerciser for 20 years now and know that first thing in the morning is the only reliable time for me. So, I am admitting I am making a selfish decision to prioritize my workouts over a hot breakfast for my family. However, it turns out to be an unselfish decision in the long run because I am at my best if my workouts are regular. There you have it-my guilty pleasure is cold cereal (carefully selected by me), makes my mornings happy!

Over the years, I have found a few ways to provide a healthier breakfast a couple of days a week. One of my favorites is to prepare steel-cut oats in a crock pot. I had to buy a smaller one to fit my recipe better because it kept burning. Another trick I learned is you can use a timer that plugs in to your outlet, like the ones used for Christmas lights, to cook your oats for the perfect amount of time. I set my timer to turn on at midnight and off a 6:30. It is perfect every time. It might be a good idea to cook it during the day first, so you will know exactly how long to cook it in your crock pot.

Apple Cinnamon Steel-Cut Oats
This smells so good in the morning, and it makes great leftovers. Just add a little extra liquid and reheat.

Ingredients

• 3 apples, cored, cut into 1/2-inch pieces (if the texture of the peel bugs you, peel it) 
• 2-1/4 cups soy milk 
• 2-1/4 cups water
• 1-1/2 cup uncooked steel-cut oats
• 3 tablespoons brown sugar (or substitute maple syrup or other desired sweetener)
• 2 teaspoons cinnamon
• 1/4 teaspoon salt
• Optional garnishes: chopped nuts, raisins, milk, maple syrup (the real stuff)

Directions       

Coat the inside of a 4 quart slow cooker with cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for approximately 6.5 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator.

 

Makes about 7 cups.