Taking time on sunday to prepare for the coming weeks meals is a great way to make sure you will not be sacrificing your health, because you’re short on time. Fast food alternatives are high in fat, sugar, salt and calories and is what I consider dead food! If you cook it yourself you can be sure to get more vitamins, minerals, antioxidants, and enzymes, which are the foundation of good health.
Set up your week with a staple: Cannellini Beans
Making a batch of beans on sunday can set you up for a successful week of easy, fast, nutritious meals that will leave sand in your hour-glass. High quality cannellini beans have a complex flavor profile that is slightly nutty with a mild earthiness. They sport a creamy flesh making them perfect for salads that eat like a main course. They are also great additions to soups and can even pull double-duty as the main ingredient in an entree.
Cooking the beans: The Long Soak
Giving the beans an 8-12 hour soak does a multitude of things. Soaking beans overnight actually begins germination promoting enzyme release. The germination process breaks down the complex bean sugars. These bean sugars, if not broken down are what give us gas. Soaking the beans overnight can reduce complex sugars by up to 60%.
1 rib celery, broken in half
1 large or two small carrots
1 large onion
6 fresh thyme sprigs or 2 Tbs dried thyme
3 cloves garlic
2 bay leaves
Step 1) Drain bean liquid and cover beans with fresh water. No salt, sodium will crack the bean during the cooking process.
Step 2.) Add carrot, onion, celery, garlic, bay leaves and thyme
Step 3) Turn heat to high and bring to boil. Reduce heat and simmer covered for 60-90 min. Time will vary all beans are different. Taste after 1 hour continue cooking until tender.