Don't Panic Pantry: Bean Dive (frijoles de olla + a rant about fiber) скачать в хорошем качестве

Don't Panic Pantry: Bean Dive (frijoles de olla + a rant about fiber)

Beans are one of the best foods in the world. They are sustainable to grow, great for your nutrition, affordable and delicious. I care a lot about beans. I think about them a lot (too much?). So in this episode, we're taking a deep dive into beans to find out if all of that thought and effort really matters. It's also a great excuse to think about the importance of fiber, and how we do not eat nearly enough of it in this country. But basically, increasing your fiber intake will greatly increase the chances of living longer. It's that simple. Here is a series of meta-analyses for my science-heads out there: https://www.thelancet.com/article/S01... Onto a (very) loose recipe for cooking a pot of beans. Ingredients a pound of dried beans water (enough to cover the beans by at least a couple of inches) salt Optional aromatics include things like: a carrot, a stalk of celery, parsley stems, a Parmesan rind, a smoked ham hock, an onion, leek tops, a garlic clove sliced in half, a fresh hot chile, dried chile, olive oil, lard, a bundle of herbs such as thyme or rosemary....anything you like! The method: Combine the beans, water and salt in a sturdy pot and place it over high heat on the stove. Season it with salt so that the water tastes like a slightly under-seasoned broth. Add your desired aromatics. Once the water is simmering, cover the pot and either keep it on the stove (for a slightly less consistent cook), or place it in the oven at 325°F. Cook until cooked. If the beans are starting to look crowded in the pot after an hour, you can add more hot water to give them room to expand. How long do beeeenz take? As long as they take. It depends on the type of bean, and how old they are. I usually plan on 2 1/2 hours or so, but some beans are more like 90 minutes and some are more like 3 hours. Once they are cooked, remove the aromatics and allow them to fully cool to room temperature in the liquid before storing. How Do I Make a Bean Bowl? Well...just put beans in a bowl with their liquid and eat them. But to make my favorite version: add sea salt, avocado, chopped summer tomatoes, diced white onion, cilantro, fresh serrano chiles, cotija and a drizzle of extra-virgin olive oil. The Team: Basically Everything other Than Cooking: Ben Leavitt Music: Ray Suen Pop-up Graphics: Jordan Husmann Noah Galuten: Noah Galuten