Healthy AND Inexpensive

I continue in my determination to show my children, my readers and myself that eating healthy is really not expensive. You may have read that my daughter and one of my sons both commented to me lately that it is really difficult to eat a healthy diet without spending a fortune. The son has a family and he made a special reference to feeding children food that they like and that is good for them (including treats and snacks) that won’t break the bank.


I must make one caveat to you as well as I did to them: if you opt to buy only organic foods then you are right; it is very expensive. But I don’t believe that organic food is the only way to go. The latest studies do not uphold the notion that they are always, or even usually, superior in nutrition.

Beans are a universally liked food that is dirt cheap and just packed with healthy properties. They belong to the legume family that includes all types of beans and peas. A 2010 American Journal of Clinical Nutrition study found that the fiber found in beans (10-15 grams per cup) contributed to a smaller waistline. In addition, beans pack in protein, boost memory and mental function, lower cancer risk, fight diabetes and heart disease, provide anti-aging antioxidants and help reduce blood pressure. Whew! You can’t get much healthier—or cheaper—than dried beans.

Although the variety of beans is almost endless, the most common and available are: black beans (also known as turtle beans), cranberry beans, garbanzo beans, great northern beans (or their cousin navy beans), kidney beans, lima beans, and pinto beans. These are easily cooked from their dry state and cheaper that way; better as well. Three methods of cooking beans that I use are overnight soaking, then boiling; quick-soaking and boiling; or pressure cooking.

Most people associate making beans from scratch as a long, time-consuming process that you must remember to start the night before. Yes, you can cover picked-over dried beans with cold water in a large pot and leave overnight. Next morning, drain water (helps to relieve the gas-causing sugars) and cover beans with fresh water and simmer until beans are tender (usually 45 to 90 minutes). Do not cook at too high a temperature or beans’ skins will split. Do not add salt or tomatoes or other acidic ingredients until beans are almost completely soft or they will not be tender and they have an increased chance of being hard to digest.

A much faster and just as satisfactory way to cook them is to cover beans with cold water in a large pot; bring to a boil. Simmer for 2 minutes; remove from heat; cover and let sit for 1 hour.

Cooking dry beans in a pressure cooker or pressure pan is even faster. Follow manufacturer’s instructions.

My favorite way to serve beans is in soup. The creamy white beans cooked with ham, or the robust kidney or pinto made into chili—these are standards at our house. But I have been experimenting with some new ways to cook and serve beans, especially ones that would appeal to children and I am happy to say that the following brownie recipe has all the rich chocolate depth and the warm chewy decadence we all love. The chocolate chips act as a frosting, making them even more delightful.

Black Bean Brownies (makes 12)

1 (15-ounce) can black beans, drained and rinsed, or ¾ cup dried, cooked, black beans
3 eggs
5 Tbsp canola oil
1 cup sugar
½ cup unsweetened cocoa powder
½ cup flour
1 tsp. vanilla
½ tsp. baking powder
½ cup walnuts (optional)
¼ cup dark chocolate chips

Preheat oven to 350 degrees. Spray an 8-inch square baking pan and set aside. Process beans in food processor until a paste forms. Add eggs, oil, sugar, cocoa, flour, vanilla and baking powder. Process until smooth. Add walnuts and process just until mixed. Spread batter into pan. Top with chocolate chips. Bake for 35-40 minutes or until done.

Don’t forget old-fashioned baked beans. These are so easy to make and so much better than canned (even when doctored up) that you will get raves the next time you take these beans to a function.

Boston Baked Beans

1 pound dry navy beans
1 ½ quarts cold water
2 tsp. salt
1/3 cup brown sugar
1 tsp. dry mustard
¼ cup molasses
¼ pound salt pork
1 medium onion, sliced

Cook beans as above. When tender, drain, reserving liquid. Measure 1 ¾ cups bean liquid, adding water if needed. Combine with salt, sugar, mustard and molasses. Cut salt pork in half; score one half, set aside. Slice the other half. In 2 quart bean pot, casserole or slow cooker, alternate layers of beans, onion, sliced salt pork and sugar mixture. Repeat. Top with scored salt pork. Cover; bake at 300 (in oven) or high in slow cooker for 5-7 hours. Add more liquid if needed.