Pinto Beans & Peas

by Ellen J. Barrier

I will address the importance of dry beans & dry peas in the diet, and then I will note how to prepare them. These products are known as Legumes and Lentils.

Legume: fruit or pod of beans, peas, lentils, etc.
Comp: Nitrogen: almost equal to that in meat. It is called legumin (forming with water a paste resembling gluten, but is easier to digest).

Food Value: 
Protein, Carbohydrates, Calcium, Phosphorous, Sodium, Potassium, Thiamine & Niacin

A good source of Vitamin B complex. Vitamin A and Ascorbic Acid are present in small amounts.

Carbohydrates: Present in the form of starch in about the same proportion as the cereal but with more cellulose.

Cellulose- Plant fiber; a fibrous form of carbohydrate constituting the supporting framework of plants. It is composed of  a great number of glucose units. When ingested, it stimulates peristalsis and aids in intestinal elimination. Ordinarily, it is not chemically changed or absorbed in digestion, remaining a polysaccharide.

(cooking beans or peas)

Place the legumes in a large container of water. The water has to cover them, because they will absorb water and enlarge. Leave them in the water for 6 to 8 hours. Then remove them from the water. Discard the soft fibers that are floating on top of the water. Place the legumes in a pot of water filled far above the legumes.  Add seasoning of your choice.  And cook on a low temperature. They should be allowed to cook until they are soft.

Note: There are several kinds of seasoning and meat that can be added to beans & peas. Some people cook them with  ham, bacon, salt pork, onions, green peppers and other products, such as rice and sausage added into the beans.


Barrier’s Health and Fitness Website:

German Potato Salad

Recipe: by: Delbra Daniel

1 bag of russet Irish potatoes
1 jar of sandwich spread
1-8 oz. jar of pimentos
1 chopped onion
1 jar of sweet pickled relish
4 to 6 boiled eggs
1-8 oz. jar of mustard
1/2 cup sugar 

Bring potatoes to a boil, cook until soft. (pour water from potatoes, and mash).
Add: sandwich spread, mustard, pimentos, onion, and pickle relish in a large bowl. Mix well. Chop boiled eggs and add them to sugar and other ingredients. 
Refrigerate after completion.


Barrier’s Health and Fitness Website: