TABLE OF	CONTENTS
COLD BEAN SALAD	SIMPLE PINK BEANS
EASY BLACK BEANS	VEGETARIAN BOSTON BAKED BEANS
MEXICAN STYLE BAKED RED BEANS	ALSO SEE SOUPS AND SOUP GARNISHES FOR BLACK BEAN AND BARLEY SOUP
MEXICAN STYLE SMALL RED BEANS

KEY FOR CODES

D =	Dairy		Ms =	Mine Salt
E =	Egg		P =	Potato
F =	Fruit		Sf =	Seafood
G =	Grain		Ss =	Sea Salt
H =	Honey		Sy =	Soy
M =	Meat		S =	Sugar
	A blank space = NEUTRAL		N =	Neutral

FOOD CATEGORY	INGREDIENTS
	1/2 cup each of 2 different dry beans of your choice. Suggestions: Pink, small red, kidney, pinto, black, Anasazi
Garlic/Onion Grouping	1/4 cup thinly diced yellow onion
Garlic/Onion Grouping	1-2 larges cloves garlic, as desired, minced
	2-3 drops liquid smoke
	1/4 tsp. sea salt, or to taste
	1/4 tsp. crushed fennel seed
	1/4 tsp. crushed cumin seed
N or ?	1 cup cooked garbanzo beans or canned, drained
Peppers	1/2 cup red bell pepper, diced
G	1/2 cup uncooked cut corn, frozen or fresh
	1/4 cup fresh cilantro, finely chopped
Peppers	1/8 tsp. chipotle powder, or to taste
	DRESSING:
F	2 tsp. lime juice
F	2 tsp. coconut vinegar
F	1/3 cup olive oil or oil of choice
H	2 tsp. honey

Wash and drain beans.
Cook the different beans separately, as they take varied times to become tender.
Place beans in a saucepan with cold water. Bring to a boil; remove from heat and drain, then wash and drain again.
Return beans to saucepan along with double the amount of water. Divide the following into portions per bean variety and add: onion, garlic, liquid smoke, salt, fennel and cumin seeds.
Bring to boil, uncovered; then turn down heat to simmer and cover.
Cook until beans are tender; check every 20 minutes or so, and add more water if necessary.
Check taste for salt and add more if needed.
Drain beans. Save liquid. It can be used to cook more beans, etc.
Repeat above for each type of beans being used.
Place cooked beans in a big bowl.
Add garbanzo beans, corn, diced red pepper, cilantro, and chipotle powder.
Mix well.
DRESSING:
Mix the ingredients together and shake well. Taste and check for any needed adjustments.
Add just enough dressing to the bean salad to coat everything well but not "flood." Save any leftover dressing for another dish.
Mix well.
Taste salad and check for any needed adjustments, i.e. more salt, vinegar, oil, honey.
Refrigerate until ready to serve. Transfer to desired serving dish.
Yield: 4-6 servings if served as side dish.

REMEMBER, YOU CAN SUBSTITUTE INGREDIENTS AS NECESSARY!

If you can't have fruit, replace the lime juice and coconut vinegar with white distilled vinegar. You can omit the garlic and onion if necessary. Be brave, experiment!

Shown ~ COLD BEAN SALAD with Pink and Small Red Beans

FOOD CATEGORY	INGREDIENTS
	1 cup black beans
	Water to cover beans
	2-3 cloves garlic, coarsely chopped
	½ cup onion, chopped
	¼ tsp. fennel seed
	¼ tsp. cumin seed
	¼ tsp. Celtic salt
	4 quarts water
D or N	2 Tbsp. butter or oil
	2 drops liquid smoke
	1 tsp. episote, fresh or dried

 

In a medium size pot, place beans and water to cover. Bring to a boil.
Immediately remove from stove, drain in a colander, wash, then drain again.
Smash chopped garlic with the side of a knife.
Put fennel and cumin seeds with the salt in a mortar and pestle. Crush seeds.  (Already ground fennel and cumin may be used, but the flavor isn't as good.)
Return beans to the pot with the garlic, onion, fennel, cumin, salt, and water.
Bring to a boil.
Add butter or oil, liquid smoke and episote.
Immediately turn down to low and simmer with water barely rolling, until beans are tender, about 2-3 hours.  Stir occasionally.
Check often and add more water as necessary, to keep from burning and to maintain a broth to cover beans.
Note:  Black beans tend to soak up a lot of water when cooking.
Yield: 2-3 servings.

 

FOOD CATEGORY	INGREDIENTS
	4 cups cooked Mexican Style Small Red Beans (see recipe below)
	1 cup reserved liquid from beans, or add water to make enough
	½ cup maple syrup
H	½ cup honey
	1 tsp. mustard seed, ground

 

Place cooked beans (see Mexican Style Small Red Beans) in a large glass baking dish.
In a medium saucepan add remaining ingredients.
Heat to boiling while stirring.
Remove from heat.
Pour over beans to cover evenly.
Bake for 6 hours, uncovered.  Add water or liquid from beans to keep moist, if necessary.
Yield: 4-6 servings.

 

FOOD CATEGORY	INGREDIENTS
	2 cups small red beans
	Water to cover beans
Garlic/Onion Grouping	5 large cloves garlic, coarsely chopped
	2 stalks celery, sliced in ¼ inch thick pieces
Garlic/Onion Grouping	3/4 – 1 large onion, coarsely chopped
	½ cup oil
	1 Tbsp. cumin seed, ground with 1 tsp. Celtic Salt
	1 Tbsp. episote and pinch of rubbed sage or 1 Tbsp. sage
	1 Tbsp. oregano (prefer Mexican)
	1 tsp. summer savory
	1 whole bay leaf
	1 small hot red chili pepper, finely diced (use 2 for medium heat, 3 for hot)
	2 quarts water, to start
	¼ tsp. liquid smoke
	¼ cup fresh cilantro, chopped

 

Rinse beans to remove any dirt.  In a large pot add beans and enough water to cover beans.
Bring beans to a boil.  If desired, add 1 tsp. baking soda (see Cooking and Preparation Tips above).
Remove beans after boiling for about 30 seconds.  Drain and rinse, then drain again.
Prepare the garlic, celery, and onions.
In the cooking pot, add oil and heat to medium high.
Add the garlic, celery, and onions.  Stir well, being careful not to burn.  Cook until soft and the onions are translucent.
Stir in the chili pepper and all the herbs except cilantro.
Add beans and water.  Bring to a boil, then turn down to simmer.
Cover. Cook 3-4 hours, until beans are tender.
Check beans often and stir, adding more water as necessary to keep beans covered.
Turn heat off, add cilantro, cover and let sit for 10 minutes before serving.
Yield: 4 servings

 

 

 

SIMPLE PINK BEANS
(By Sandra Strom, CEO of Song of Health)

FOOD CATEGORY	INGREDIENTS
	2 cups pink beans
	Water to cover beans
Garlic/Onion Grouping	2-3 cloves garlic, coarsely chopped
D or N	2 Tbsp. butter or (vegetable) oil*
	2-3 drops liquid smoke
	2 quarts water to start
	½ tsp. Celtic salt, or to taste
	pinch chipotle powder, to taste

 

Rinse beans to remove any dirt.  In a large pot add beans and enough water to cover beans.
Bring beans to a boil. 
Remove beans after boiling for about 30 seconds.  Drain and rinse, then drain again. 
Return beans to pot.
Smash chopped garlic with the side of a knife. 
Add garlic and remaining ingredients to beans in pot.
Turn on high until water begins to boil, then immediately turn down to low.
Simmer beans with water softly rolling, until beans are tender, stirring occasionally.
Pink beans cook quicker than most, and may only take 1-1/2 hours for beans to be done.
Yield: 4-7 servings
* Olive oil (F) is my personal preference.

 

 

FOOD CATEGORY	INGREDIENTS
	2 cups pink beans (my favorite) or small white beans
	3 quarts water
	2 tsp. ground fennel seed
	1 tsp. salt
Garlic/Onion Grouping	1 clove garlic, optional

FOOD CATEGORY	INGREDIENTS
	1 cup liquid from beans
Garlic/Onion Grouping	½-1 very sweet onion (Walla Walla onions are best), chopped
N or D	½ cup vegetable oil or combination of oil and butter
	½ cup maple syrup
H	½ cup honey
N or ?	2 tsp dry mustard seed, crushed or 1 tsp. prepared mustard (may contain a food intolerance)
	3 to 4 drops liquid smoke

 

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