Dry Beans

Want more fiber in your diet? Then try consuming more legumes, such as peas or dry beans. In addition to fruits and veggies, dry beans are an excellent source of fiber. Because dry beans are hard to digest, they tend to give us flatulence. For this reason, many people shy away from them. However, the flatulence properties are greatly reduced when one soaks the beans prior to cooking them.

Not only are beans a great source of fiber, they are also delicious, especially when seasoned just right. And, they are versatile, meaning they can be used in a wide variety of dishes. Some of the more versatile types of beans are pinto, kidney, lima and great northerns.

Pinto beans are tan colored with a mottled light brown pattern. They can be bought fresh in their shell in 16 oz and 32 oz bags, and tend to be less expensive than the other beans. Pinto beans are popular in Mexican dishes such as chili and refried beans.

Kidney beans are dark red and shaped like a kidney. They can be purchased in cans or fresh in their shell. Similar to their cousins, the pintos, kidney beans are also popular in Mexican entrees.

Lima beans are oval and tend to be lime green in color. One can purchase either the baby limas or the more mature, larger kind, and usually canned or frozen. These beans have a creamy, sweet, buttery taste, and are very soft after preparation. Lima beans are great served with corn or rice.

Great Northern beans are oval shaped white beans consisting of a firm exterior. Available fresh in their shell, great northerns are larger than their cousins, the navy beans, and have a better flavor. These beans are also soft following preparation.

Following are four of my original recipes using these beans. Please adhere to the cooking directions and pre-soak as suggested to avoid flatulence, as previously mentioned.

PERCH LEONA

Following is another Skillet Seafood sensation. Delicious by any standards.

16 oz Pinto Beans

2 bunches Green Onions (sliced) or

1 Lg Spanish Onion (sliced)

1 Lg Green Pepper (chopped)

1 Lg Red Pepper (chopped)

4 Large Perch fillets

Season Salt

Lemon Pepper

Garlic Powder

Pick and pre-soak beans in water, bring water to a boil. Let cool for at least 30 minutes. Place in large skillet with just enough water to cover. Bring to a boil, stirring occasionally. (For best results use skillet lid) Meanwhile, slice onion and chop peppers. Add to beans. Steam-cook for approx 30 minutes. Season Perch with spices and add to vegetables. Continue steaming for approx 20 more minutes or until fillets are done. Let stand 10 minutes, and serve hot.

Yield: 12 to 15 servings.

Southwestern Medley

Alright, all you Spanish lovers out there---get ready for a mouthwatering entrée that's sure to please everybody. What's it all about? Check this out!

4 tbs oil

2 cans kidney beans (slightly drained)

2 cans whole kernel corn (slightly drained)

1 md green pepper (diced)

1 md Spanish onion (diced)

1 cup salsa*

In large skillet heat oil until hot. Add canned vegetables and stir-fry over medium heat until mixture comes to a boil, stirring occasionally. Dice the pepper and onion, add to other vegetables. Cover and simmer for 10 minutes. Stir in salsa (*salsa may be mild, medium or hot, depending on individual tastes) and simmer for 5 more minutes or until onions and peppers are tender. Serve hot. Yield approx 10 1 cup servings.

Eve's Salt-free Succutosh

This entrée is a guaranteed salt-free treat that makes excellent use of lima beans.

32 oz frozen baby limas

32 oz frozen corn

1 cup chopped Spanish onion

3 tbs margarine

Seasoned pepper (to taste)

Chopped onion seasoning (to taste)

Boil 3 cups water in medium saucepan. Add lima beans and cook on medium heat for approx 40 minutes, stirring occasionally. Add corn and chopped Spanish onion. Cook mixture for 25 more minutes, stirring occasionally. Stir in margarine, pepper and onion seasoning. Cook an additional 10 minutes, or until vegetables are tender. Yield 12 - 15 1 cup servings. Serve hot with your favorite chicken recipe.

Tasty Northerners

This entrée is a great nutritious way to enjoy northern beans. Makes you wanna holler!

16 oz great northern beans

2 cups water

2 tsp salt

6 slices turkey bacon pieces

1 md Spanish onion (chopped)

6 stalks or 1 cup chopped celery

4 tbs vegetable oil

Seasoned pepper (to taste)

Pick beans and presoak in water, bring to a boil. Let cool for approx 30 minutes. Meanwhile in medium saucepan, boil 2 cups water, bacon and salt. Add cooled beans to boiling water mixture. Cook for approx 45 minutes, stirring occasionally. Add onion and celery and cook an additional 35 minutes. Mix together oil and pepper, add to vegetables, stirring well. Cook an additional 10 minutes or until vegetables are tender. Yield approx 8 - 10 1 cup servings. Excellent when served with Teriyaki chicken.