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Cannellini Beans

In season all year

Food Description:

A larger version of the haricot bean, cannellini beans are white kidney-shaped beans with a mild flavour.

General Information:

Category: Legume
To Buy: Buy dried from health food stores or stores with a reliable high turnover of produce. Can also be bought pre-cooked in cans.
To Store: Store in an airtight container in the pantry. They will store for years but the longer you keep them the tougher they get and their flavour is diminished. Legumes stored in more humid conditions should be used sooner. Refrigerated cooked legumes can be stored in plastic or glass containers and used within four or five days.
Tips and Tricks: Cooked legumes can be stored in the refrigerator or frozen for future use. To freeze cooked legumes, put them in airtight, moisture-proof containers and use them within six months. To thaw place the container of frozen legumes in the refrigerator the day before they are needed.

Nutrition (0.5 Cup):

Weight (grams): 86
Carbohydrates, g: 12.1
Fibre, g:
Fat (g): 0.3
Monosaturated Fat , g: 0.0
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount
Energy (kJ): 366
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Protein (g): 7.1
Saturated Fat, g : 0.1
Niacin (B3):
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Negligible
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Soak dried beans overnight . Drain and add 3 cups of fresh water to one cup of beans. Bring to the boil and simmer for approx an hour or until tender. Add sea salt to the water in the last 10 minutes of cooking. Mash cannellini beans with roast garlic, olive oil and seasoning to replace mashed potato. A delicious high fibre, low GI alternative.

Benefits the Following Health Conditions:*

Anaemia
Diabetes
 Constipation
High Blood Cholesterol

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.

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