The Country Bean Cookbook

One of Country Beans' best features is it's FAST, Fat-Free and GOOD for you recipes made with bean, pea and lentil flours. Most recipes are wheat-free for those allergic to gluten. GF recipe index included.

No more soaking, cooking, simmering, and mashing just to make a bean dip. Now it only takes 5 minutes from start to finish! AND, they're fat-free! Make up your own dry black or pinto bean dip mix and keep it on hand for hungry kids, relatives, or even strangers!

You'll love the almost instant creamy Soups, Sauces and Gravies made in only 3-minutes, using HIDDEN beans, peas or lentils ground to a flour in an ordinary wheat mill. You'll find recipes like creamy "Chicken" Soup and Gravy, creamy Red Lentil Soup, Mexican Bean Gravy, and Vegetable Pasta Sauce.

Yeast and Quick Breads, Cakes, Cookies, Crackers, Muffins, and Chips are more nutritious when bean flours are added. You'll also find great Pancakes, Waffles, and Yeast Breads for the bread machine.

Why use beans? For those just starting to incorporate high fiber foods into a normal "fast food" diet, beans are essential because they slow down the transit time of whole grains and seeds. In plain terms, keep you from or stop you from, having diahrrea! Grains contain insoluble fibers that "go right through you" and beans contain soluble fibers that bind with other foods to keep foods in the body long enough for nutrients to be utilized.

Country Beanscontains nearly 400 fast, easy high fiber bean recipes for every meal of the day. This book is guaranteed to change the way you use beans! Order today so you can start sneaking beans in everything you cook!

FREE RECIPES

5-Minute Black Bean Dip

3/4 c. black bean flour*	1/2 t. salt (opt.)
1/2 t. chili powder	2 -2 1/2 c. hot water
1/4 t. ground cumin	1/2 c. Pace Picante Sauce (add after cooking)

Bring water to a boil in a small saucepan. Whisk in dry ingredients. Cook, while stirring, over medium heat for about 1 minute, until mixture thickens and bubbles. Reduce heat to low, cover pan and cook 4 minutes. Add 1/2 c. picante sauce. (Mixture thickens as it cools and will stay thick even if reheated.) Serve hot or cold.

*Grind your own using an ordinary wheat grinder, set on fine. (See Country Beans for more detailed instructions and helpful hints.) Or, look for Bob's Red Mill's Black Bean Flour at your local Health or Grocery Store. (Ask them to order it for you if they don't currently carry it.)

White Bean Gravy

2 c. hot water	3-4 T. white bean flour
2 t. chicken or vegetable bouillon	salt and/or pepper to taste

Bring water and bouillon (or soup base) to a boil. Whisk bean flour into seasoned water. Stir until mixture thickens. Reduce heat and cook an additional 2 minutes.

Spicy Honey Nuts

2 1/2 c. whole wheat flour	1/4 t. ea. ginger and cinnamon
1/2 c. white bean flour	1/4 c. melted honey
1/2 c. dry milk powder	2 t. pure vanilla extract
1/2 c. brown sugar or succanat	approximately 6 T. water
1/2 t. salt (opt.)

Mix dry ingredients. Using Electric mixer, drizzle in honey, vanilla, and only enough water to make a fine, crumbly mixture. DO NOT make a dough. Note: Because the moisture content of flours varies, the amount of water required will also vary. The mixture should be similar in size and texture to commercial Grape Nuts.

Spread evenly on a large baking sheet and bake at 325°F for 10 minutes. Stir to break up granules and bake 5-10 minutes longer, or until golden brown. Allow to cool and serve with milk, or stire in an air-tight container.

COUNTRY BLEND Salt-Free Mexican Seasoning (Mild)

6 T. powdered cumin	3 T. oregano leaves, crushed
3 T. red bell pepper flakes, ground	5 t. onion powder
3 T. paprika	1 1/4 t. garlic powder

Options: Add 3 T. parmesan cheese. For HOT Salt-Free Mexican, substitute 1 t. cayenne pepper for red bell pepper.

Country Beans

by Rita Bingham Visit Rita's Site

FREE RECIPES

5-Minute Black Bean Dip

White Bean Gravy

Spicy Honey Nuts

COUNTRY BLEND Salt-Free Mexican Seasoning (Mild)

by Rita Bingham
Visit Rita's Site