Did you know that for thousands
of years beans have been a
00:00:17.08\00:00:19.81
staple for
cultures all around globe?
00:00:19.85\00:00:21.98
You may not understand
all of the complexities of the
00:00:22.02\00:00:25.52
nutrition of beans, but
we're going to dive into that a
00:00:25.55\00:00:27.69
little bit today as we
discuss food as medicine.
00:00:27.72\00:00:30.83
Stay with us as we're
going to begin the Ultimate
00:00:30.86\00:00:33.36
Prescription in just a moment.
00:00:33.40\00:00:34.80
I'm Dr. James Marcum.
00:00:35.53\00:00:37.43
Are you interested in
discovering the reason why?
00:00:37.47\00:00:40.70
Do you want solutions to
your health care problem?
00:00:40.74\00:00:43.91
Are you tired of
taking medications?
00:00:43.94\00:00:46.68
Well, you're about to be
given the Ultimate Prescription.
00:00:46.71\00:00:50.21
Thanks for joining us today
on the Ultimate Prescription.
00:00:52.81\00:00:55.05
I'm your host, Nick Evenson, and
I'm here with Dr. James Marcum.
00:00:55.08\00:00:58.02
And today we are continuing our
discussion of food as medicine.
00:00:58.05\00:01:02.12
And, Dr. Marcum,
welcome to the program today.
00:01:02.16\00:01:04.29
Well, it's nice
being here, Nick.
00:01:04.33\00:01:05.96
And I like talking about beans,
because I love to eat beans.
00:01:05.99\00:01:10.13
Are you a bean eater?
00:01:10.17\00:01:11.50
I eat beans
probably four days a week.
00:01:11.53\00:01:13.23
Yeah, I eat beans
every day in some way.
00:01:13.27\00:01:15.97
Now they say, there's a study
in 2007 by the American Cancer
00:01:16.00\00:01:21.88
Research Institute, and they
say that we should eat beans
00:01:21.91\00:01:25.71
or legumes with every meal.
00:01:25.75\00:01:28.32
Now I find that a little bit
hard for breakfast, you know?
00:01:28.35\00:01:31.19
Yeah. I guess I could have
some tahini or something like...
00:01:31.22\00:01:34.36
No, tahini is not
beans, that's sesame.
00:01:34.39\00:01:36.73
But, anyway, I need to
try to throw some beans into
00:01:36.76\00:01:39.69
breakfast, then
I've got it made.
00:01:39.73\00:01:41.06
But I always have it
at least a couple of times
00:01:41.10\00:01:42.53
a day; that's great.
00:01:42.56\00:01:43.90
Sometimes we think of
beans as just a pinto bean,
00:01:43.93\00:01:45.53
because that's a real common
one, but there's actually a lot
00:01:45.57\00:01:47.24
of different kinds
of beans, aren't there?
00:01:47.27\00:01:48.60
Yeah. Let's think about...
00:01:48.64\00:01:50.11
Now out front here, these
are dried beans, Okay? Right.
00:01:50.14\00:01:52.97
We have lentils and
pinto beans. Uh huh.
00:01:53.01\00:01:55.04
But a lot of people don't
realize that hummus are beans.
00:01:55.54\00:01:58.11
Soy and soy products, like
breakfast, I could eat soy milk.
00:01:58.15\00:02:03.39
So I eat beans for breakfast.
00:02:03.42\00:02:04.75
We have chick peas, and
garbanzo's, and Navy beans,
00:02:04.79\00:02:09.96
pinto beans, split beans,
green beans, tempo butter beans,
00:02:09.99\00:02:13.40
English beans,
Great Northern beans.
00:02:13.43\00:02:15.66
And there's probably
a lot more than that.
00:02:15.70\00:02:17.23
Right. Yeah. Lots of
different types of beans.
00:02:17.27\00:02:19.67
So what is it about the
bean that makes it so good?
00:02:19.70\00:02:22.30
I have a feeling it has
something to do with about a
00:02:22.34\00:02:24.31
chemical makeup, and
nutritional composition.
00:02:24.34\00:02:26.94
Yeah, beans have a... You
know one of the things that I
00:02:26.98\00:02:29.98
like about beans in the world
I live in is that beans tend to
00:02:30.01\00:02:34.88
have a little
more protein in them.
00:02:34.92\00:02:36.89
They're a better
protein source than some of
00:02:36.92\00:02:38.75
my other vegetables. Okay.
00:02:38.79\00:02:40.29
So if I want to get a little
more protein built up in my body
00:02:40.32\00:02:43.53
beans; nuts are a good
sources of protein, too.
00:02:43.56\00:02:46.26
These are all what we
call plant based proteins.
00:02:46.29\00:02:49.26
They tend to be
healthier proteins for the body.
00:02:49.30\00:02:51.63
The body knows what to
do with them much better.
00:02:51.67\00:02:53.80
But there's lots of different
types of beans that help us.
00:02:53.84\00:02:57.97
And there's a special chemical
in beans called phytates.
00:02:58.01\00:03:02.74
Phytates really, they're a
compound in actually the seeds
00:03:02.78\00:03:06.82
of the beans, but they, in
petri dishes what they'll do is
00:03:06.85\00:03:10.89
in studies they'll put cancer
on different dishes, okay?
00:03:10.92\00:03:14.26
And the cancers will
be dividing and growing.
00:03:14.29\00:03:16.39
And then they'll
put chemicals on it.
00:03:16.42\00:03:18.23
But when they put phytates
on these cancer growing cells,
00:03:18.26\00:03:22.33
they tend to decrease the
ability of these cells to grow.
00:03:22.36\00:03:26.13
So beans, phytates,
help slow down cancer.
00:03:26.17\00:03:29.84
We all know that colon cancer is
a number two killer of people.
00:03:29.87\00:03:34.68
Right. We know that people that
eat beans and fiber have lower
00:03:34.71\00:03:39.01
risk of colorectal cancer.
00:03:39.05\00:03:40.98
That's the chemicals that get
into our body lower the risk.
00:03:41.02\00:03:44.15
But just beans itself, and
speeding up gastric motility,
00:03:44.19\00:03:47.79
it keeps the carcinogens
from being in contact
00:03:47.82\00:03:51.33
with the bowel as long.
00:03:51.36\00:03:53.09
So the less the carcinogens
are in contact the less chance
00:03:53.13\00:03:56.56
that we're getting,
in having that problem.
00:03:56.60\00:03:59.13
So fiber tends to help.
00:03:59.17\00:04:00.64
The phytates tend to help.
00:04:00.67\00:04:02.00
Also beans,
again, have antioxidants.
00:04:02.04\00:04:05.21
And we know that
antioxidants help many ways.
00:04:05.24\00:04:08.21
So beans actually
increase our immune system.
00:04:08.24\00:04:11.08
So you want to have, you
know, lower your risk of colds,
00:04:11.11\00:04:13.78
make your
immune system stronger,
00:04:13.82\00:04:15.28
throw some beans in there.
00:04:15.32\00:04:17.15
So they do a lot of good things.
00:04:17.19\00:04:19.72
On one of the
studies that were done in the
00:04:19.75\00:04:21.46
Journal of the
American College of Cardiology,
00:04:21.49\00:04:23.56
which I read on a regular basis,
this study was done in 2011.
00:04:23.59\00:04:27.86
And it showed people that ate,
you know, I'm just going to give
00:04:27.90\00:04:30.77
an arbitrary number: 1640
milligrams of beans a day.
00:04:30.80\00:04:36.04
That decreased the
risk of stroke by 20%. Huh!
00:04:36.07\00:04:40.88
Beans tend to have more
potassium in them, and potassium
00:04:40.91\00:04:44.01
helps regulate blood pressure.
00:04:44.05\00:04:45.51
Better blood pressure,
lower the risk of stroke.
00:04:45.55\00:04:48.42
Beans also have lots
of trace elements in them.
00:04:48.45\00:04:52.52
These are elements
that our body needs
00:04:52.55\00:04:54.32
for chemical reactions.
00:04:54.36\00:04:55.69
For instance, it
has iron, zinc, folate.
00:04:55.72\00:05:00.10
We've already talked
about fiber, magnesium.
00:05:00.13\00:05:03.40
And beans help regulate the
heart rhythms, because the body
00:05:03.43\00:05:06.70
needs magnesium, potassium,
those types of things for that.
00:05:06.74\00:05:09.70
Zinc is very
important for prostate health.
00:05:09.84\00:05:12.27
So beans help the prostate.
00:05:12.31\00:05:14.64
So, as you can see, the bean
helps every system in the body.
00:05:14.68\00:05:18.35
Women are particularly
interested in eating beans
00:05:18.38\00:05:22.18
because it has, especially soy
beans, because soy beans have
00:05:22.22\00:05:26.45
been very well studied
having anti-estrogenic effects.
00:05:26.49\00:05:30.49
That means it sort
of helps with estrogen.
00:05:30.53\00:05:33.50
We know that being exposed
to estrogen for long periods of
00:05:33.53\00:05:37.03
time increases the
risk of breast cancer.
00:05:37.07\00:05:39.90
We also know that
people that carry extra weight;
00:05:39.93\00:05:43.30
fat makes estrogen.
00:05:43.34\00:05:44.67
So the heavier you are the
more you're exposed to estrogen.
00:05:44.71\00:05:47.58
Men don't want to be fat,
because estrogen turns down
00:05:47.61\00:05:50.38
testosterone
levels. That's not good.
00:05:50.41\00:05:52.61
So beans help
counteract some of these
00:05:52.65\00:05:55.48
negatives for estrogen.
00:05:55.52\00:05:56.95
Estrogen also
makes the blood clot.
00:05:56.99\00:05:59.15
So beans could, in theory,
help the blood not clot as much,
00:05:59.19\00:06:02.39
lower the risk of cancer,
protect us from blood clots
00:06:02.42\00:06:05.23
a little bit; helps a lot
of things throughout the body.
00:06:05.26\00:06:08.16
So, Nick, there's
lots of different beans.
00:06:08.20\00:06:10.47
Everyone likes
some type of beans.
00:06:10.50\00:06:12.77
You need to find
some type you like to eat.
00:06:12.80\00:06:14.47
And lots of
different benefits. Yeah!
00:06:14.50\00:06:16.47
Yeah, I want to come
back to one thing you said.
00:06:16.50\00:06:18.24
Of course on this show we
are big proponents of promoting
00:06:18.27\00:06:21.01
a whole food plant based diet.
00:06:21.04\00:06:22.91
And I eat lots of
beans; good protein in there.
00:06:22.94\00:06:26.28
But one question I
always get from my friends,
00:06:26.31\00:06:28.48
especially friends who
are athletes and, you know,
00:06:28.52\00:06:30.59
How do you get your
protein as a vegetarian?
00:06:30.62\00:06:32.82
How do you get your protein?
00:06:32.85\00:06:34.19
Why is that such a big question?
00:06:34.22\00:06:37.23
I feel fine. I
think I get enough protein
00:06:37.26\00:06:39.46
on a vegetarian diet.
00:06:39.49\00:06:40.83
Well, because we have
been programmed by society,
00:06:40.86\00:06:43.77
and food companies that
we need to eat this way.
00:06:43.80\00:06:46.60
Right. And we can...
You need lots of protein.
00:06:46.63\00:06:48.84
If you don't eat a
protein, you're weak.
00:06:48.87\00:06:50.77
You know, Here
have a big slab of this!
00:06:50.81\00:06:52.77
You know, a big slab
of beef, or whatever.
00:06:52.81\00:06:55.34
If you don't have your
protein you're a weak person.
00:06:55.38\00:06:57.38
But think about it.
00:06:57.41\00:06:58.95
Throughout all of
times most people have not
00:06:58.98\00:07:01.98
eaten lots of protein.
00:07:02.02\00:07:03.65
Right. Think about it.
00:07:03.69\00:07:05.02
People in rural
China, they can't afford it.
00:07:05.05\00:07:07.09
You know, they eat,
the people, they eat rice.
00:07:07.12\00:07:09.52
Right. People in Africa.
00:07:09.56\00:07:11.29
And people in Africa
just don't have colon cancer,
00:07:11.33\00:07:14.80
because they don't have
the meat carcinogens in them.
00:07:14.83\00:07:17.53
They eat lots of
fiber. They do fine.
00:07:17.57\00:07:20.14
Now here's a great example.
00:07:20.17\00:07:23.74
What do you consider one of
the strongest animals on earth?
00:07:23.77\00:07:27.98
Ah, I'm going to go
with, say an elephant,
00:07:28.01\00:07:31.21
because he's one of the biggest.
00:07:31.25\00:07:32.58
I agree, elephants.
00:07:32.61\00:07:33.95
Elephants don't eat meat. Right.
00:07:33.98\00:07:36.18
Okay? Elephants are strong,
they're big, they don't have
00:07:36.22\00:07:39.52
bone problems. Right.
00:07:39.55\00:07:41.02
They get out in the sun.
00:07:41.06\00:07:42.39
They eat lots of
plants all day long.
00:07:42.42\00:07:44.19
They drink lots of water.
00:07:44.23\00:07:45.83
They're one of the
strongest animals on earth.
00:07:45.86\00:07:48.96
And do you think they
have a protein problem?
00:07:49.00\00:07:51.57
I don't think so. No, they get
plenty of protein in the plants
00:07:51.60\00:07:54.94
they eat. Right. So we do get
proteins in the plants we eat.
00:07:54.97\00:07:58.31
In fact, way back in
Genesis God gave us fruits,
00:07:58.34\00:08:01.98
vegetables, nuts and grains.
00:08:02.01\00:08:03.35
And He gave us
everything we needed to be
00:08:03.38\00:08:06.45
healthy and successful.
00:08:06.48\00:08:07.82
We talked about the original
nutrition study with Daniel.
00:08:07.85\00:08:11.82
Right. Well, again, they
ate that as a protein source.
00:08:11.85\00:08:14.49
When the Israelites
were traveling, you know,
00:08:14.52\00:08:18.26
they didn't have enough food.
00:08:18.29\00:08:20.50
You know, they couldn't
grow their food traveling
00:08:20.53\00:08:22.33
through the wilderness.
00:08:22.36\00:08:23.70
You know, they didn't have that.
00:08:23.73\00:08:25.07
They couldn't grow
things, so what did they eat?
00:08:25.10\00:08:27.40
Do you remember what they ate?
00:08:27.44\00:08:28.77
They ate manna. Right.
00:08:28.80\00:08:30.51
God gave them manna.
00:08:30.54\00:08:31.87
But guess what? They
weren't happy with manna.
00:08:31.91\00:08:34.64
So guess what? Got
them a lot of birds to eat.
00:08:34.68\00:08:37.01
Then they all got sick.
00:08:37.05\00:08:38.38
So God knows sort of
what's best for our bodies.
00:08:38.41\00:08:41.15
Sometimes the world
doesn't know what's best,
00:08:41.18\00:08:43.72
and gives us false information.
00:08:43.75\00:08:45.12
So the idea that we need
lots and lots of protein;
00:08:45.15\00:08:48.22
it doesn't pan out.
00:08:48.26\00:08:49.59
In fact a friend of mine, T.
Colin Campbell, who I've had the
00:08:49.62\00:08:54.43
joy of getting to know, he wrote
this book, The China Study.
00:08:54.46\00:08:57.50
And he's actually shown that
people on high protein diets,
00:08:57.53\00:09:01.30
mainly animal
based protein diets,
00:09:01.34\00:09:03.77
have higher risk of cancer.
00:09:03.81\00:09:05.91
Remember these proteins are
enzymes that stimulate things
00:09:05.94\00:09:09.64
to happen, mutations to happen.
00:09:09.68\00:09:11.18
And people that eat high
protein meat diets tend to have
00:09:11.21\00:09:14.25
higher rates of cancer.
00:09:14.28\00:09:15.65
We've seen that
in modern worlds.
00:09:15.68\00:09:17.02
For instance, people that
live in places like Japan,
00:09:17.72\00:09:21.26
and come to the United States,
or African comes to the United
00:09:21.29\00:09:24.16
States and start
eating our high diets in meat,
00:09:24.19\00:09:29.90
and processed foods, they
have increased risk of cancer
00:09:29.93\00:09:33.54
in just one generation. Right.
00:09:33.57\00:09:35.64
So, you know, your question
about protein, it's best to get
00:09:35.67\00:09:38.91
proteins from plant based
sources, like the elephants do.
00:09:38.94\00:09:42.74
Eat the plants, you get plenty.
00:09:42.78\00:09:44.45
Beans are great
sources of protein.
00:09:44.48\00:09:46.55
And there's so
many types of beans!
00:09:46.58\00:09:48.62
I mean we've talked about them.
00:09:48.65\00:09:49.98
You know, if you want variety...
00:09:50.02\00:09:51.35
What I like to do
with beans is, Nick,
00:09:51.39\00:09:53.36
I like to jazz
them up, you know.
00:09:53.39\00:09:56.02
I like to put some
things with it like peppers,
00:09:56.06\00:09:59.36
and I put some
jalapenos with it.
00:09:59.39\00:10:01.70
And I put some things
to make it more fun to eat.
00:10:01.73\00:10:03.70
Right, a little spicy hot.
00:10:03.73\00:10:05.07
Yeah, but there's
so many, you know.
00:10:05.10\00:10:06.43
We didn't even talk about green
beans, and different types of
00:10:06.47\00:10:08.60
beans that are out there.
00:10:08.64\00:10:09.97
There's tons of types
of beans; great variety.
00:10:10.01\00:10:12.31
These are substances that God's
given us that has chemicals
00:10:12.34\00:10:16.44
in it that are
used to treat disease.
00:10:16.48\00:10:18.75
In fact it's very
interesting that beans help
00:10:18.78\00:10:21.58
regulate our blood sugars.
00:10:21.62\00:10:23.22
So for a type 2 diabetic,
one of the treatments for that
00:10:23.25\00:10:26.55
is going to be beans.
00:10:26.59\00:10:27.92
You would have
beans in your life.
00:10:27.96\00:10:29.29
If you've had cancer, or
a family history of cancer,
00:10:29.32\00:10:31.99
one of the ways to
lower your risk is to have
00:10:32.03\00:10:34.53
beans in your diet.
00:10:34.56\00:10:35.90
If you have inflammation in your
body one of the ways to lower
00:10:35.93\00:10:38.60
your risk is have
beans in your diet.
00:10:38.63\00:10:40.90
We've talked about estrogen.
00:10:40.94\00:10:43.10
If you want to thin out
your blood, if you want to lower
00:10:43.14\00:10:45.34
the risk of
estrogen effects, you know,
00:10:45.37\00:10:47.31
have more beans in your diet.
00:10:47.34\00:10:48.94
If you have heart arrhythmias,
maybe you're not having enough
00:10:48.98\00:10:51.78
magnesium, or potassium.
00:10:51.81\00:10:53.21
You want to have
some beans in your diet.
00:10:53.25\00:10:55.15
So beans prevent disease,
they also treat disease.
00:10:55.18\00:10:58.85
Now there's a couple
of ways you can buy beans.
00:10:58.89\00:11:00.66
You can get it in the can,
or you can buy the dry beans and
00:11:00.69\00:11:04.23
bake them or cook them yourself.
00:11:04.26\00:11:06.19
How should we do it?
00:11:06.23\00:11:09.06
Is one better than the other?
00:11:09.10\00:11:10.43
Just, you know, I
tell people, you know,
00:11:10.47\00:11:12.07
just start
practicing eating them.
00:11:12.10\00:11:13.70
Now my wife will take some
beans with me and get a big pot,
00:11:13.74\00:11:17.54
and I'll eat
them during the week.
00:11:17.61\00:11:19.34
You know, I sometimes like
to put them on corn tortillas.
00:11:19.37\00:11:22.04
You can put them
on some brown rice.
00:11:22.08\00:11:24.18
You can mix them
with some potatoes.
00:11:24.21\00:11:26.21
You know, you can mix
beans with lots of things.
00:11:26.25\00:11:29.02
Of course, remember,
you can get beans in milk,
00:11:29.05\00:11:31.75
you know, the soy milk? Right.
00:11:31.82\00:11:33.15
That's, those are
bean type products. Sure.
00:11:33.19\00:11:34.82
I mean you can get
beans in many different ways.
00:11:34.86\00:11:37.49
You know, you can
smash it up, and all of a
00:11:37.53\00:11:40.40
sudden you have hummus.
00:11:40.43\00:11:41.76
And you can dip your celery,
and your green vegetables.
00:11:41.80\00:11:44.27
You can put, that's a bean.
00:11:44.30\00:11:45.63
I mean you can make...
00:11:45.67\00:11:47.00
In the South we eat
a lot of pinto beans.
00:11:47.04\00:11:50.17
And I can remember my Grandma.
00:11:50.21\00:11:51.61
We used to have pinto
beans, and we used to, you know,
00:11:51.64\00:11:54.21
put them all up, and we'd
put some corn bread on the top.
00:11:54.24\00:11:57.28
We'd put some potatoes on top,
some onions, and some peppers,
00:11:57.31\00:12:00.32
and that was a
meal for us. Sure, yeah.
00:12:00.35\00:12:02.28
So there's lots of ways.
00:12:02.32\00:12:03.65
And beans are
relatively inexpensive.
00:12:03.69\00:12:05.72
Beans are much
cheaper than other foods,
00:12:05.75\00:12:08.16
if you measure it by weight.
00:12:08.19\00:12:09.56
And also I really
sometimes watch calories.
00:12:09.62\00:12:12.73
Beans are great for people that,
you know, you can eat a lot of
00:12:12.76\00:12:16.73
beans and get full
very easily. Right.
00:12:16.77\00:12:18.57
Because once you put
some water on those beans,
00:12:18.60\00:12:20.70
and hydrate them
up, they're pretty big.
00:12:20.74\00:12:22.37
Pretty filling.
Yep, pretty filling.
00:12:22.40\00:12:24.01
They do a lot of good things.
00:12:24.04\00:12:25.37
And I know a lot of people like
to eat burritos, bean burritos.
00:12:25.41\00:12:28.61
There's lots of ways that
people get beans in their lives.
00:12:28.64\00:12:31.85
Well, we recently had the chance
to go to Katrina's Kitchen,
00:12:31.88\00:12:34.85
and she took the time to
show us how she prepares beans.
00:12:34.88\00:12:37.85
And we'd like to
share that with you now.
00:12:37.89\00:12:39.69
Welcome to Kristina's Kitchen.
00:12:42.09\00:12:44.33
I'm Kristina McFeeters.
00:12:44.36\00:12:45.99
There are many
different types of beans.
00:12:46.03\00:12:48.66
Beans are in the legume
family, and you can find them
00:12:48.73\00:12:52.70
at most grocery stores.
00:12:52.73\00:12:54.60
You can find canned beans.
00:12:54.64\00:12:56.44
You can also find a
variety of dry beans.
00:12:56.47\00:12:59.91
I have pinto beans here,
black beans, garbanzo beans,
00:12:59.94\00:13:04.45
which are also known as
chick peas, and we have lentils.
00:13:04.48\00:13:09.02
Over here in this crock pot
we have sprouted pinto beans.
00:13:09.05\00:13:13.79
And the sprouted pinto
beans; these are not cooked yet.
00:13:13.82\00:13:18.53
We'll talk about
the cooking in a minute.
00:13:18.56\00:13:20.40
But the reason we sprout is
for two things: one is when you
00:13:20.43\00:13:26.70
sprout them it makes
them much easier to digest.
00:13:26.74\00:13:30.37
Also sprouting increases
the nutritional properties
00:13:30.41\00:13:33.98
that are locked up
inside the dry bean.
00:13:34.01\00:13:36.61
And so you
actually get more nutrition.
00:13:36.64\00:13:39.21
It increases the flavor.
00:13:39.25\00:13:41.08
You have a lot more
flavor in a sprouted bean,
00:13:41.12\00:13:43.15
plus easier digestion.
00:13:43.18\00:13:44.95
So we're going to talk
about how to sprout beans.
00:13:44.99\00:13:48.26
You take your pinto
beans; put them into a bowl.
00:13:48.29\00:13:51.73
And you'll notice my
bowl is significantly larger
00:13:51.76\00:13:54.30
than the amount of beans I have.
00:13:54.33\00:13:55.80
And you will want
to cover it with water.
00:13:55.90\00:13:59.10
And you want to put about
double the amount of water
00:14:05.21\00:14:07.64
at least of the beans in there.
00:14:07.68\00:14:10.08
Because as these beans
soak they're going to absorb
00:14:10.11\00:14:13.65
the water, and they will grow.
00:14:13.68\00:14:15.58
During your 24 to 48 hours of
sprouting, you want to be very
00:14:15.62\00:14:20.79
careful to rinse your
beans every twelve hours.
00:14:20.82\00:14:24.49
This helps to rinse the bacteria
off of them, and also keeps them
00:14:24.53\00:14:28.20
moist so that they will continue
their sprouting process.
00:14:28.23\00:14:32.23
So I'm just going to give you a
brief look at rinsing the beans.
00:14:32.27\00:14:36.77
We're going to fill
up the bowl with water.
00:14:38.34\00:14:40.78
Stir them around a little bit.
00:14:47.85\00:14:49.42
And then dump them out.
00:14:54.22\00:14:56.99
Now our beans
are done sprouting.
00:15:02.23\00:15:04.53
We have put them
in our crock pot,
00:15:04.57\00:15:06.80
and we're ready to cook them.
00:15:06.84\00:15:08.17
I love crock pot cooking because
it doesn't require stirring on
00:15:08.20\00:15:13.01
the stove, and you don't have
to worry about things burning.
00:15:13.04\00:15:15.54
You want to add water to
your beans until it's about
00:15:15.58\00:15:19.45
two inches above
the top of your beans.
00:15:19.48\00:15:21.75
Then you put your lid on,
and turn your crock pot on,
00:15:24.55\00:15:27.92
and cook it overnight.
00:15:27.96\00:15:29.32
After you've cooked it overnight
you add your seasonings:
00:15:29.39\00:15:33.56
your salt, and
whatever else you want put in,
00:15:33.60\00:15:36.06
and make your amazing food.
00:15:36.10\00:15:38.07
If you want to see my
recipe for Crock Pot Chili,
00:15:38.13\00:15:42.14
you can go to my
website: Kristina'sKitchen.org.
00:15:42.17\00:15:46.17
See how simple and easy this is?
00:15:46.21\00:15:48.18
It's so delicious, full of
fiber, and healthy protein.
00:15:48.21\00:15:53.01
Be sure and try this at home.
00:15:53.05\00:15:54.72
Yeah, and we really appreciate
Kristina putting together these
00:15:56.38\00:15:58.85
cooking demos for us.
00:15:58.89\00:16:00.22
You know, I'm not that great in
the kitchen, but I can whip up a
00:16:00.26\00:16:03.43
meal with some beans.
00:16:03.46\00:16:04.79
No problem. That would be great.
00:16:04.83\00:16:06.16
You know, and I think it
inspires people when they see
00:16:06.19\00:16:08.43
other people, you know,
how to utilize these, you know,
00:16:08.46\00:16:11.47
how to make them practical,
how you can introduce them
00:16:11.50\00:16:13.87
into your food regimen.
00:16:13.94\00:16:15.77
Yep. And not everybody's
going to do it the same way.
00:16:15.80\00:16:17.51
But the key point is make sure
you can incorporate some beans
00:16:17.54\00:16:21.08
into just about every meal.
00:16:21.11\00:16:22.91
You know, and a lot of
people can go to the store
00:16:22.94\00:16:25.11
and buy some hummus.
00:16:25.15\00:16:26.48
Yeah, sure. Most
people can do that.
00:16:26.51\00:16:27.85
I mean, and sometimes I
eat canned beans, too, Nick.
00:16:27.88\00:16:30.55
I mean what I'll do with
canned beans is, you know,
00:16:30.59\00:16:32.92
if you're in a hurry I
don't have time, you know.
00:16:32.95\00:16:35.26
No one's, my
wife hasn't made them.
00:16:35.32\00:16:37.66
I'll just, you know I did this
the other day, I took a can of
00:16:37.69\00:16:40.76
black beans, and of course,
I poured them into a strainer.
00:16:40.80\00:16:43.80
And I just poured some water on
them to knock off the chemicals.
00:16:43.87\00:16:46.70
And, yeah, I tried to get
them as sodium free as I can.
00:16:46.74\00:16:49.70
And then I
rinsed them off there.
00:16:49.74\00:16:51.37
And I had a big thing of arugula
lettuce, and I just threw them
00:16:51.41\00:16:54.71
on my lettuce, threw some
Peko on top, a little bit of hot
00:16:54.74\00:16:58.38
sauce, and that was my meal.
00:16:58.41\00:17:00.02
You're making me
hungry! That sounds great!
00:17:00.05\00:17:01.55
Well, don't get
too hungry, Nick.
00:17:01.58\00:17:02.92
We're got to talk some
more about beans here today.
00:17:02.95\00:17:04.59
We do have more
to talk about beans,
00:17:04.62\00:17:06.19
but we've got to
take a quick break.
00:17:06.22\00:17:07.69
So stay with us, and we're going
to be right back to talk more
00:17:07.72\00:17:09.86
about food as medicine.
00:17:09.92\00:17:11.59