I often send folks to My New Roots for her recipe called Life Changing Bread. https://www.mynewroots.org/.../the-life-changing-loaf-of.../
It is loaded with lovely gut healing fiber. Here is an excellent review on legumes, another source of fiber. As I begin to think about preparing my garden beds for the spring, I am brought back to my Biodynamic teachings from my internship on the farm L'Armoire aux Herbes. The soil surface is a kin to the surface of our intestines. That interface with what goes into our mouth as food and the milieu of micro organisms is made healthy by the content of that food. The types of fiber we spread over that gooey surface matters, the same way it matters on our soil surface in the garden. So if you are not able to tolerate legumes or other starchy fibers, that is a sign that there is a balance that needs to be created, healing that needs to happen. Let's get to it. Instead of just avoiding fiber and parking yourself on a low fod map diet or any other restrictive diet, let's examine all the ways we can encourage a healthy terrain on that intestine surface, in very much the same way I tend to the soil surface of our gardens.
This is from My New Roots' Spring News Letter https://www.mynewroots.org/site/
A Little More About Legumes
Collectively, beans and lentils are called legumes. The legume family also includes alfalfa, clover, peas, mesquite, carob, and even peanuts. Legumes are grown all over the world in thousands of varieties, they’re truly astounding.
Since legumes absorb the flavors of the foods and spices they are cooked with, they work well in many dishes, from soups to salads, grain-based dishes, dips, and even baked goods (keep scrolling for a few MNR favorites)!
Source of protein: Legumes have more protein than any other plant-derived food. Although their protein is not complete (meaning they don't contain all nine essential amino acids), this can be remedied by combining legumes with grains or nuts to make a complete protein.
Fiber-packed: Legumes contain both soluble and insoluble fiber. Soluble fiber helps reduce blood cholesterol levels and stabilize blood sugar, while insoluble fiber acts like a broom that sweeps the digestive system clean and keeps it running smoothly.
Buying: If you purchase beans in bulk instead of from a can, you save a lot of money, prevent another aluminum can from being thrown away, and benefit from an astronomically better flavor. When in season, I like buying legumes straight from the growers at markets and farm stands. Look for heirloom varieties and have fun exploring a wide range of colors, sizes, and textures! Check out below for some great resources.
Storing: If stored correctly, beans can keep for up to a year! It is preferable to place them in tightly-sealed glass containers in a cool, dry, and dark place to prevent their colors from fading, which can alter both their taste and nutrition.
THE WORLD OF BEANS
A Few Favorites
Here are a few of my favorite and most frequently used beans that are widely available!
I encourage people to soak all beans for at least 8 hours to improve their digestive qualities, preserve nutrients, and reduce cooking time. If you are especially sensitive to gas-producing foods, soaking should never be skipped! And while you cook them, add a strip of kombu seaweed in the pot to further absorb those gaseous byproducts.
Adzuki Beans: Also called azuki beans, they work to tonify the kidneys and adrenal glands while reducing swelling in the body. They are a good source of calcium and provide a sweeter flavor, wonderful for soups and baked casseroles.
Black Beans: Offering an earthy taste, their natural black color indicates the presence of anthocyanins, a powerful antioxidant. You may also find them labeled as turtle beans and frijoles negro.
Butter Beans: These are a type of lima bean, providing a creamy, buttery texture, as their name would suggest. They are highly alkalizing and wonderful for the skin.
Chickpeas / Garbanzos / Ceci Beans: One of the most popular and versatile beans, chickpeas contain more iron than any other legume. They hold their shape well after cooking, making them a great salad addition.
Kidney Beans: Wonderful for treating edema and swelling, kidney beans are an excellent source of phosphorus, calcium, and potassium.
Pinto Beans: Translated to "painted" in Spanish, pinto beans contain the highest amount of fiber of all the legumes! They are also a great source of potassium, calcium, iron, and zinc!
RECIPE HIGHLIGHT
The Spring Supper Salad
A favorite that has been featured a few times on the blog, this recipe deserves a 3rd spotlight! It's an ideal pantry staple and the perfect seasonal transition meal. Grab your butter beans, a big bowl, and a few friends!
INGREDIENTS
Salad:
1/2 cup wild rice
1 cup dried butter beans
4-5 medium carrots
4 cloves garlic
2 Tbsp. extra virgin olive oil
1 bunch fresh dill
sea salt
freshly ground black pepper
a handful of quick-pickled red onion (recipe here)
1 batch massaged kale (recipe here)
Dressing:
1 Tbsp. Dijon mustard
1 Tbsp. maple syrup
2 Tbsp. raw apple cider vinegar
3 Tbsp. extra virgin olive oil
pinch of sea salt
Recipe from the My New Roots Archive
DIRECTIONS
1. Soak beans for 8 hours or overnight. Drain, rinse well and cover with fresh water. Add a teaspoon of sea salt. Bring to a boil, reduce to a simmer, and cook until beans are soft – about 45 minutes.
2. While the beans are cooking, rinse the wild rice well, drain, and put in a pot. Cover rice with 1.5 cups fresh water, add a couple pinches of sea salt, bring to a boil, and reduce to simmer. Cook until rice is chewy-tender – about 45 minutes. You will know the rice is done when the grains open up to reveal their purple-gray inner portion.
3. Preheat the oven to 400F. While the rice is cooking, wash the carrots and slice them on the diagonal into ‘coins’, place on a baking sheet. Grate the garlic with a microplane and combine it with the oil. Pour over carrots and toss to coat. Sprinkle with salt. Place in the oven and roast, turning them a few times over the course of 15-20 minutes. The carrots should be cooked but not mushy – al dente!
4. Make the dressing by combining all ingredients together, shake well.
5. Now all the elements come together: Drain and rinse beans in cool water to stop the cooking process. Pour dressing over warm beans and toss. Let sit for 5 minutes or so. Drain the rice if any water remains, cool slightly. Mix with beans. Toss in the carrots, scraping the pan to add garlic oil to the remainder of the ingredients. Throw in the massaged kale, as many pickled onions as you fancy, and an explosion of dill. Cracked black pepper too, if it’s calling to you.
6. Serve immediately and enjoy!