Beans, beans, beans.

Beans have been called a near-perfect food by health organizations, and on the latest nutrition charts they are grouped both with vitamin-rich vegetables and with high-protein foods. Beans offer a good balance in the daily diet: they are high in protein, complex carbohydrates, and dietary fiber, are low in fat and sodium, contain no cholesterol, and are rich in vitamins and minerals.

Studies show that beans can even help reduce the risk of certain types of illnesses and diseases, such as cancer and heart disease. The results of 15 research studies on the effect of beans on serum cholesterol levels have shown that eating 100 to 140 grams of cooked beans per day can significantly lower total cholesterol levels, with a mean reduction of 16 percent.

Dry or canned, beans have a long shelf life, which makes them easy to keep on hand and to store after cooking.

Canned beans can be kept on the shelf for more than a year.

Preparing dry packaged beans

* To soak or not to soak is a common question when it comes to cooking dry packaged beans. The answer--definitely soak before cooking for two reasons: (1) to soften and return moisture to the beans, which reduces the cooking time; and (2) to allow some of the gas-causing substances to dissolve in the soak water, which makes the beans easier to digest. The longer the soaking time, the greater the amount of gas-causing properties to dissolve in the water, thus helping to improve digestion of beans.

* For every pound (2 cups) of beans, any variety, add 10 cups of hot water. Remember, most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot. One cup dry = 3 cups cooked; 2 cups dry = 6 cups cooked.

* Quick soak method: Heat to boiling, let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour, but preferably four hours or more. Whether you soak the beans for an hour or several hours, remember to discard the soak water.

Cooking beans

Cooking dry packaged beans on the stove top is one of the fastest methods. In general, dry packaged beans take 30 minutes to 2 hours to cook. Most recipes will tell you approximately how long it takes.

* For simple boiled beans, place the soaked, rinsed, and drained beans in a large saucepan with fresh hot water. Water level should come to about one inch above the beans.

* For each pound (2 cups) of dry packaged beans, a tablespoon of cooking oil may be added to reduce foaming and boil-overs; olive oil, butter, or margarine also can be used for more distinctive flavors. If the water should foam, skim it off once or twice. Boil beans for 10 minutes, then simmer until tender (approximately 1 to 2 hours, depending on the variety).

* Add seasonings such as garlic, onion, oregano, parsley, or thyme during the cooking time, if desired. Never add anything acidic, such as tomatoes, vinegar, wine, or citrus juices, while the beans are cooking. Add acidic ingredients only after the beans are almost tender.

To test for doneness, bite-taste a few beans. They should be tender but not mushy.

When cooling, keep the beans in their cooking liquid to prevent them from drying out. When reheating beans, add a tablespoon or two of water.

Storage

* When cooking dry packaged beans, it is convenient to cook more than needed for immediate use. The extra cooked beans are very easy to store. If packaged in moisture proof and vaporproof containers, beans may be kept in the freezer for up to six months.

* Bean recipes taste even better the second time around! Bean dishes may be kept about four or five days when refrigerated.