Besides the amazing health benefits, beans are an easy and crazy good platform for flavor.

Make 'em yourself because all you need is a pot of water, a little boiling, time and voila! You are all set to go!

Or, do as I have been doing, the beans-in-a-can route.

Good canned beans are great and super easy to make because there is no making! Just open and eat! And if you feel inclined, which I do, heat 'em up.

My normal easy to eat meal is to open a can of beans, add some canned veggie chili and a can of corn. It is, after all, baseball season. (From Major League Baseball - When 19th-century clerks at groceries and general stores were looking for an easier way to reach canned goods on high shelves, they started using long, hooked sticks to pull them down. After dropping the cans toward them, they would catch them in their aprons just like a fly ball.) Go Mariners!

And then this is when it gets fun. Add some flavors to spice up your life and make it your own. Consider adding Worcestershire sauce, Mole, ketchup, tomatoes, onions, Ketjap Manis, balsamic, hot sauce, turmeric, ginger in any combination and all things are great!

And when adding vinegar at the end of cooking it will help brighten the flavors and break down the indigestible sugars to help pass on any gas.

It's super easy and foolproof. Simply open some jars or cans, and lunch or dinner is served!

Then you can add some rice to make everything nice! It helps complete the meal.

Beans alone and rice alone lack certain amino acids. Together they fill in each other's missing parts and make each other complete. And when eaten together the beans help metabolize the fast-digesting carbs of the rice, slowing the blood glucose spikes. Plus, when combined they make a complete protein by supplying all essential amino acids found in meat, fish, poultry and dairy.

Bean consumption in the US is down from 10 years ago, perhaps less than 6% of us eat beans on a regular basis. Rice, though, is consumed 2 to 3 times a week.

3.5 billion humans eat rice daily, that is half the population of the earth. Here at home, we ate 4.6 million metric tons of rice in 2022/2023.

Draining and rinsing your canned beans removes up to 41% of the sodium!

Eating beans offers so many health benefits.

Rich in essential nutrients such as protein, fiber, vitamins, and minerals, beans make you healthy.

Their high protein content aids in muscle repair and immune function, while the abundant fiber promotes healthy digestion, helps maintain bowel regularity, and contributes to weight management by providing a feeling of fullness.

Beans are also heart-healthy, as their soluble fiber can lower LDL cholesterol levels, reducing the risk of heart disease. The complex carbohydrates and fiber in beans help stabilize blood sugar levels, making them particularly beneficial for individuals with diabetes.

Antioxidants found in beans protect the body from oxidative stress and inflammation, potentially lowering the risk of chronic diseases and certain cancers. Furthermore, beans contribute to bone health through their magnesium and calcium content and enhance gut health by acting as prebiotics that support beneficial gut bacteria.

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Making your own cooked beans is phenomenal! There are many ways to cook beans from the oven to the stovetop. I, for some reason, prefer to bake beans in the oven. I love the smell of baked beans when they fill the house with their cooking aroma.

The anticipation of the bite of beans is awesome.

See the Easy Baked Beans Recipe here!

Cannellini beans, also known as Italian white kidney beans, have a nutty, earthy flavor that is great in salads, cassoulet, and ragouts.

Canned beans, compared to dried and uncooked beans, are like dried pasta compared to fresh pasta. They share the same base but differ in their intended purpose, with each excelling in its own way.

However, canned beans from Italy are much better than the ones typically found in local grocery stores. They taste like a completely different food!

Firm and satisfyingly tender, these beans are just right.

Remember to reserve the liquid from the can as a binder for gluten-free recipes.

Ingredients: beans, water, salt.

Shop now for Italian Cannellini Beans here!

Chickpeas, known by many names around the world, reflect their global popularity and diverse culinary applications. In English, they are called chickpeas or garbanzo beans. In Hindi and Urdu, they are known as chana, while in Italian, they are called ceci. The French refer to them as pois chiche, and in Spanish, they are called garbanzos. Other names include gram in some English-speaking regions, nohut in Turkish, hummus in Arabic (though this commonly refers to the dish), kadale in Kannada, and shimbra in Amharic. These various names illustrate the widespread use and cultural significance of chickpeas across different regions.

Humans have been consuming chickpeas for thousands of years, with evidence of their cultivation dating back to approximately 7,000 to 9,000 years ago.

They were first domesticated in the Fertile Crescent, which includes parts of modern-day Turkey, Syria, and Iraq, around 7,500 years ago. Chickpeas were significant in ancient civilization such as the Egyptians, Greeks, and Romans, who valued them as a crucial food source.

The spread of chickpeas to India occurred around 4,000 years ago, where they became a staple in various regional cuisines. By the medieval period, chickpeas were widely cultivated and consumed across Europe, further establishing their importance in human diets.

Chickpeas contain antioxidants that protect the body against free radical damage and reduce inflammation. Their calcium, magnesium, and phosphorus content contributes to strong bones, while some studies suggest that chickpeas may help reduce the risk of certain cancers. The B vitamins, particularly folate, are important for brain function and mental health, potentially reducing the risk of depression.

Shop now for Italian Chickpeas - Ceci Beans!

The Arikara people are now a North Dakota tribe after their population was devastated by smallpox in the 18th century. Centuries ago, they were a semi-nomadic tribe living in the Great Plains and were primarily an agricultural society, cultivating crops including corn, squash, watermelon, pumpkins, and Arikara Yellow beans.

It is commonly believed that these yellow beans were transported with Lewis and Clark as they journeyed west.

This bean is hardy and keeps its shape when baked.

Shop now for Organic Arikara Yellow Beans!

Movies that feature rice and beans...

"Chef" (2014) - In this comedy-drama film, the main character (played by Jon Favreau) creates a popular dish of rice and beans for a food truck he starts.

"Like Water for Chocolate" (1992) - This Mexican film features many traditional dishes, including rice and beans, which are prepared in a variety of ways throughout the story.

"The Godfather" (1972) - In one scene of this classic mafia film, Clemenza (played by Richard S. Castellano) teaches Michael (played by Al Pacino) how to make a classic Italian dish of meatballs and spaghetti, which is served with a side of rice and beans.

"The Motorcycle Diaries" (2004) - This biographical film follows the journey of a young Che Guevara (played by Gael García Bernal) and his friend as they travel through South America. In one scene, they eat a meal of rice and beans with locals in a small village.

"City of God" (2002) - This Brazilian crime drama features many scenes of characters eating traditional Brazilian dishes, including rice and beans, which are staples in the country's cuisine.

See the Rice and Beans with Tomato Sauce Recipe here!

The BBC says that there have been over 30 variations of the original Worcestershire sauce sold. As the saying goes "Imitation is the sincerest form of flattery".

And sometimes you can make something similar but not the same and even make it better.

Col Pabst All Malt Amber-Lager Worcestershire made in Milwaukee, Wisconsin is better. Way better!

Starting with fresh Milwaukee Amber-Lager and then blending in 21 all-natural ingredients along with Tamarind and Anchovies, Col Pabst adds Grenadine, Ginger and Madras Curry. Aged in small batches this Worcestershire sauce is more like a fine balsamic than an ingredient.

To the nose, it has a sweet hint of anchovy fish sauce, with twists and turns that are hard to identify. It twinkles in the nostrils and is very enticing.

To the mouth, the sauce has a saltiness, a sweetness and this wonderful complex flavor that rolls around, begging you to taste a little more. You can sip this and sip some more. It is pretty gosh darn good! Try sipping those other sauces and feel the burn and not in a good way.

Of course you can use Col Pabst anywhere Worcestershire sauce is called for and more. Pretty much where you think it will work, it will!

Shop now for Col Pabst Malt Amber-Lager Worcestershire Sauce!

Fresh kale and Italian borlotti beans pack this delicious pasta with carbohydrates, antioxidants, calcium, and vegetable protein.

A young olive oil brings together the robust flavor of kale with the rib-sticking mellowness of beans and pasta.

See the Penne Pasta with Borlotti Beans & Kale Recipe here!

This is one of the simplest recipes you can make, and because it's so simple, the quality and flavor of the ingredients, especially the vinegar and olive oil, are critical. Select a good-flavored artisan vinegar and a tasty Tuscan or Sicilian olive oil, and you can't go wrong.

This salad is a twist on a classic Italian recipe, with added color as homage to summer. Add small cubes of feta cheese or tuna or white beans to give it a protein boost if you like.

It makes a wonderful side dish served hot or cold, or prepare it in advance and take it on your next picnic as a healthy and tasty alternative to potato salad. Also perfect as leftovers, as the flavors blend so nicely after it sits in the fridge overnight.

In fact, this recipe is so good the next day, I always make the full recipe no matter how many I am serving - just so I can have leftovers. These grains are hardy and do not break down like rice or other grains over the nightly service!

A bright and delicious salad using these ancient grains - emmer or spelt.

See the easy Summer Farro Salad Recipe here!

Sichuan peppercorns, also known as Szechuan peppercorns, are a key ingredient in Sichuan cuisine, which is a popular regional cuisine in China known for its bold and spicy flavors. Sichuan peppercorns are not actually true peppercorns, but the dried berries of the Zanthoxylum piperitum plant, which belongs to the Rutaceae family, commonly known as the citrus family.

The flavor of Sichuan peppercorns is characterized by a unique combination of citrusy, floral, and lemony notes. They have a distinct aroma and taste that is not as pungent or spicy as black peppercorns. Instead, they provide a tingling, numbing sensation on the tongue, which is their most notable characteristic. This numbing effect, along with their citrusy flavor, adds a distinctive and refreshing element to dishes. This lemony flavor is what makes them particularly appealing for brightening up sauces and meat and chicken dishes.

The peppercorns are harvested from the deciduous prickly ash tree, which is native to the Sichuan province in China. The berries are typically harvested when they are fully mature and have turned reddish-brown. After harvesting, the shells of the peppercorns are split open, and the bitter black seeds inside are removed and discarded. The remaining outer husk is what is used for culinary purposes.

One of the unique characteristics of Sichuan peppercorns is the presence of hydroxy-alpha-sanshool, a compound that gives them their distinctive numbing sensation. This numbing effect is often combined with the spiciness of chili peppers in Sichuan cuisine, creating a sensation known as "ma la," which translates to "numbing and spicy." It is a defining feature of many Sichuan dishes.

In addition to their flavor, Sichuan peppercorns are also valued for their medicinal properties. Traditional Chinese medicine utilizes Sichuan peppercorns for their warming and circulatory benefits, as well as their potential digestive and anti-inflammatory properties.

When using Sichuan peppercorns in cooking, it is common to lightly toast them in a dry pan to enhance their aroma before grinding or crushing them. They are then added to dishes during cooking or used as a finishing spice. The tingling and numbing sensation of Sichuan peppercorns can vary in intensity, so it is advisable to start with a small amount and adjust to taste.

Shop now for Sichuan Peppercorns!

Also better known as Kecap Manis (soy sauce sweet), this Ketjap Medja is imported from Indonesia via Holland (the Dutch occupied Indonesia from 1602 to 1949) and is sweetened with a syrup of palm sugar.

Thick, like dark amber, late harvest grade B or C maple syrup, this is very dark in color.

To the nose, it smells like soy sauce, less bitter, and though you can smell sweet, it doesn't smell sweet. Perhaps it does not smell refreshing or appealing. Quite frankly, it smells nothing like the taste.

To the mouth, you can take a spoonful without the fear of a salty bomb that soy sauce might instill upon you.

It is smoky, sweet, and finishes with this weird salty edge, like a candy of a Chinese preserved plum. And like the smell, the taste is hard to describe.

There is no pucker-producing bite to this quite delicious treat. This is the best secret ingredient when making a marinade for a flank steak. Drizzle it into fresh carrot soup. On its own, it leans sweet, with the salty undertones enhancing the flavor and less adding a pronounced salt.

Pairing it along with soy sauce, fish sauce, and/or sesame oil is my favorite way. A recent use has been to lightly fry tofu in ghee, and then finish with Ketjap Medja, Shoyu, and a touch of Black Garlic Molasses, along with a healthy sprinkle of sesame seeds on top of rice.

This dark sweet soy sauce is one of the few essential pantry items I do not like to be without!

Shop now for Ketjap Manis - sweet soy!

This is really, really, good! Full of wonderful character that you can add to eggs in the morning, sandwiches at lunch and rice and beans for dinner! Versatile! Not hot.

Mole sauce (MOH-lay) is a traditional Mexican sauce. Its history dates back many centuries and is rooted in indigenous Mexican cuisine.

The exact origin of mole sauce is uncertain, but it is believed to have originated in the region that is now modern-day Mexico many centuries ago in pre-Columbian times when indigenous civilizations in Mexico, like the Aztecs and Mayans, developed various complex sauces made from a combination of ingredients.

The word "mole" is derived from the Nahuatl word "molli," which means sauce or concoction. Mole sauce is typically made by combining a variety of ingredients, including chili peppers, nuts, seeds, spices, chocolate, and other flavorings. The exact ingredients and preparation methods can vary widely depending on the region and the specific recipe.

There are numerous variations of mole sauce throughout Mexico, with each region having its own unique version. Some of the most well-known types of mole include:

Mole Poblano: Originating from the state of Puebla, Mole Poblano is perhaps the most famous type of mole sauce. It typically includes chili peppers, nuts, seeds, chocolate, and various spices.

Mole Negro: Hailing from the state of Oaxaca, Mole Negro is a dark and intensely flavored mole sauce. It features ingredients such as dried chilies, nuts, seeds, spices, and chocolate.

Mole Coloradito: This mole sauce, also from Oaxaca, has a reddish color and a slightly sweet taste. It often includes ancho and guajillo chilies, tomatoes, nuts, seeds, and spices.

Mole Amarillo: Originating from the state of Tlaxcala, Mole Amarillo is a yellow-colored mole sauce. It is made with yellow chilies, tomatoes, tomatillos, nuts, and spices.

Mole Verde: Hailing from the state of Oaxaca, Mole Verde is a green mole sauce made with a variety of green chili peppers, herbs, nuts, and seeds.

Mole sauce is incredibly versatile and can be used in a variety of ways. Traditionally, it is most commonly used as a sauce for poultry, such as chicken or turkey. However, it can also be used as a sauce for other meats, such as pork or beef. Mole sauce can also be used as a base for stews, poured over enchiladas or tamales, or even used as a dip for tortilla chips.

Shop now for Bunches & Bunches Smoked Oaxacan Mole Sauce!

The first "bite", so to speak, of the Habanero Carrot Curry sauce was a pleasant, albeit fiery, taste that evolved from the flavor of carrot to a hot burn to a finish of more flavors including turmeric and curry all the whilst the heat is subsiding!

Wowsa! A haute sauce that doesn't dull the senses, has plenty of heat and, on top of it all, tastes like something you can recognize!

Don't fooled by the carrots or the curry in the name, this Haute sauce has some good kick!

Shop now for Marshall's Habanero Carrot Curry Haute Sauce!

This is really, really good. Hot, but not too much. It is full of flavor without being overpowering. Use a little for a nice twist, or more for a punch. The ingredients matter in this recipe.

See the Hot Mustard Worcestershire Sauce Recipe here!

Been craving pizza and the breakfast pizza for some reason sounds like a bad idea...and it is in all the romcom movies. It's like a trend to put an egg on!

See the Basic Pizza Dough Recipe here!