Beans. I've rediscovered them. In this fast paced IT world of mine they really are a retreat to simpler days. Slowly and methodically picking through a pack of mixed beans with my 3 year old at the end of a long day, talking about shapes and colors and textures, I am reminded of what a nutritious, healthy, and delicious super food they truly are.

	Black Eyed Peas are a great source of selenium. They are quick cooking and easily digested. 1 cup of beans to 4 cups water for 60 minutes.
	Kidney Beans cooked gently and chilled are wonderful in salads because of their bright color and light flavor. And who can forget what they do for chili. Kidney beans cook quickest of all the big beans, and unless they are very old, should be ready in 40 minutes. 1 cup beans to 4 cups water.
	Pintos take a long time to cook and don't smooth, but are very popular in refritos, soups, and chili. Pinto beans are a good source of calcium, potassium, and phosphorous. 1 cup beans to 4 cups water for about 60 minutes.
	Garbanzo are versatile, mildly nutty flavored beans that keep their shape and color when cooked. High in potassium, calcium, iron, and vitamin A, these beans work great in salads, spreads, and falafel. 1 cup beans to 4 cups water for about 80 min. Don't cook if you are making falafel, just soak over night.
	Split Peas, easily digestible, tasty and nice to look at make hearty soups in half an hour or less. Don't pre soak. 1 cup beans to 4 cups water for 30 minutes or so.
	Soybeans are power packed nutritionally, but some say lack in flavor. Fortunately Soy beans take on other tastes well and can be turned into tofu, tempeh, shoyu, TVP, and other commercial products. One of my favorites is to ad a little mashed Soybean into soups, breads or spreads. This bean is the only complete protein by itself. An exceptionally helthy bean, this should be on everyones menu a few times a week. Takes a while to cook. 1 cup bean to 4 cups water for 3 hours.
	Lentils, in there different shapes and colors really are a super food. They take as little as half an hour to cook and are delicious in stews and curries. They are rich in calcium, magnesium, potassium,phosphorous, chlorine, sulfur, and vitamin A. Wow! 1 cup beans for 4 cups water. Don't need to presoak. Don't forget that cooking lentils in an iron pot will turn their lovely color to black.
	Mung beans, known as moong dal or green gram in Indian cooking, are familiar to everyone as Chinese bean sprouts. They are very digestible and make great soups. Also excellent for sprouting.1 cup bean to 4 cups water for 60 minutes or until tender

Sorting makes a huge difference to taste. It's important to be on the look out for small stones, dirt clods and maybe even a disreputable bean in the bunch. An easy way is to spread your beans out at the far end of a deep baking pan and then flick the beans one by one towards you (or at others) removing the bad ones. After sorting, rinse well to remove dirt and dust, and then soak the beans for about 8 hours. Another option, if you are in a rush, is to boil your beans in water for 3 minutes and sit them for 2 hours. Strain them and use fresh water for cooking. Be carefull when pre-soaking soybeans, as they tend to ferment so soak them in the fridge during hot days.

Cook beans in two or more times their measure of water. Simmer until tender. If adding salt do so towards the end of cooking, as doing it at the start makes your beans tougher and increases cooking time. About half a teaspoon per cup of raw beans should do. Use a heavy pot to prevent scorching, and keep water simmering at all time. The easiest way to cook beans, I find, is in a slow cooker or "crock" pot. This allows you to have beans ready for you in the morning.

My son loves this little rhyme, and we sing it while we sort our beans...

"beans beans the musical fruit
the more you eat em the more you toot
the more you toot the better you'll feel
so let's eat beans with every meal"

No getting around it I guess! Beans do cause gas in some people, especially those that are not used to eating them on a regular basis. The problem (simplified) is caused by our intestinal bacteria breaking down the "raffinose" and "stachyose" in beans. The bi product is gas. So what can we do? Here are some tips...

• When eating beans, keep it light. Eating fatty foods with beans, a lot a beans at once, or a lot of anything during a sitting of beans is asking for embarrassment.
• Morning is the best time for beans because we digest better when we are active. Evening meals of beans may not make for social mornings.
• Exercise is good for digestion in general
• Some beans produce less gas. In general, adzuki beans are most digestible, followed by mung, split, and lentils.
• Thorough soaking and cooking help. change your soaking water at least once, and rinse the beans before you cook them. Always cook your beans in fresh water.
• Folk lore says to cook with garlic, cumin, ground coriander, or a little vinegar at the end of the cooking process. Can't hurt to try.
• Beans are rich in fiber, and when you aren't used to them they can cause gas. Most people find that it gets better as the body gets used to high fiber foods. Start slow, and give yourself time. Fermented soy foods like tempeh and miso seem easier to digest as most of the fiber is removed.

When thinking beans remember that they really are a super food and having a little at a time will go a long way. It is often better and easier than trying to center a meal around beans. Ad a few to soups or casseroles, spread onto sandwiches, or toss a fistful into a salad. If you like to cook a bunch in one go, store them in the freezer. An ice cube tray works for some. Pull out a cube of beans whenever the urge strikes you, and hope that the gas doesn't.