Only fresh dark leafy greens compare with legumes for nutrient-dense, calorie-sparse economical eating.  Not only a great source of low or no-fat plant protein and fiber, legumes are outstanding champions of the low glycemic foods that offer a slow, steady source of energy. They are loaded with nutrients that our bodies crave and need, including B vitamins necessary for a healthy brain, skin, nervous and digestive systems; calcium for strong bones and teeth and to keep the body more alkaline than acidic; and potassium, reducing the risk of high blood pressure and stroke. Along with the leafy dark greens, legumes are a stellar source of folate, the B vitamin that our bodies wisely utilize in protection against heart disease and cancer.

Humans did not start eating beans, peas and lentils after first reading about their nutritional goodness. Legumes have been a tasty meal staple across millenia, grown by wise gardeners worldwide. Visualize cowboys and cattle drivers keeping strong with pots of beans around the camp fire. Native Americans have grown and enjoyed a diversity of beans for generations, as East Indian families have survived on split peas and lentils. Vendors were selling hot pea soup in the streets of Athens as far back as 2500 years ago. Sick of city life, the Roman poet Horace longed for a rustic dish of chickpeas and pasta.

Located conveniently closer in Welcome, Minnesota, Doug and Lin Hilgendorf of Whole Grain Milling Company grow and process the green split peas, red kidney beans and black turtle beans found on our bulk trail. About 140 miles southwest in Martin County and certified organic since 1989, the Hilgendorf’s commitment to high-quality, earth-friendly foods has helped them flourish for over 20 years. North Bay Trading Company, a small family-owned business in Brule, Wisconsin, brings healthy convenient “32 Bean & 8 Vegetable Soup Mix” to our bulk trail. Exercise your family brain cells by trying to name 32 beans over dinner hour!

Legumes make terrific soups, stews, chili, main dishes and salads. Cooking time can be shortened by soaking overnight first. Either way, fill a pot of water two inches above the dried legumes, cover and simmer until cooked (30 minutes to two hours depending on size and hardness), checking occasionally to add water as needed. Season during or after cooking, but add salt last. Beans love a touch of acid from tomatoes or vinegar, as well as Mediterranean and south-of-the-border spices.  It’s impossible to tell you all delicious ways that legumes can be your next best friends. Here are a few ideas that will have your taste buds begging for more. (You can always substitute canned legumes if you are short on time and longer on cash. Support BPA-free companies such as Eden Organic.)

•Cook or drain chickpeas (also called garbanzo beans), throw them in a bowl, sprinkle with salt and nutritional yeast (also found on the bulk trail), and enjoy their mild nutty flavor warm or cold. Did you know that “hummus” is Arabic for chickpea?
•Toss warm cannellini (white kidney beans) with sautéed garlic and fresh rosemary. Toss cooked yellow or green lentils with diced and sautéed celery, onions and carrots. Combine red lentils with olive oil, red onion and balsamic vinegar.
•Simmer green split peas in water or vegetable stock with sautéed onion and garlic until soft. Puree, swirl in a little Greek yogurt and top with fresh mint. Enjoy warm or chilled.
•The deliciously creamy texture of cooked pinto beans makes them idea of mashing and refrying or using in bean dips. Pinto beans play well with chiles, cilantro and lime.
Our new booklet “Discovering Bulk Foods: A Co-operative Guidebook” (available soon) and my FRESH & LOCAL demos and classes in February and March will show you how to easily buy and prepare package-free, earth-friendly bulk foods, while saving an average of 30 to 50% on our 300+ choices. Are you ready to reap all these healthy benefits in your life?

FRESH & LOCAL DEMO: Chickpea Tacos
Tuesday, February 14, 11 am -2 pm. Stop by for a tasty sample and my recipe plus receive complimentary coaching for FRESH & LOCAL eating.

FRESH & LOCAL CLASS: Easy Healthy Meals on the Bulk Trail
Tuesday, February 21, 6:30 -8:30 pm, $17 for VNF members; $20 for non-members

Sign up for classes at least one week ahead online or call Customer Service at 952.891.1212, Ext. 221.

FRESH & LOCAL health coach Loris Sofia Gregory is based in Apple Valley and can be reached at 952.431.5586 or www.lorissofiagregory.com. Loris would love to hear your ideas and questions about eating FRESH & LOCAL. Request her earth-friendly seasonal recipes if you miss her monthly demos and classes.