Not all beans (in a can) are created equally. I know because I have been testing them religiously for months now. And I can tell you there are ones (cans) that let you know hours later, or sometimes even sooner than that, that you have eaten them and then they continue to remind you, continuously, for what can seem like eternity.

I don't know about you, but I personally don't think it is anyone else's business that I am full of beans. Nor do I want to spill the beans to anyone. It is a private matter that is really a hill of beans.

Now, all of this matters because to incorrectly use the saying to, "Not have a bean" in my diet is a non-starter.

I recently read that the one common food group that all the centenarians has, you guessed it, is a Hill of Beans. Or, at least a cup of beans on a daily basis.

So I am here to spill the beans. Beans are good for you! Filled with the ever elusive fibre, they also have minerals and essential vitamins. In the world of fats, they are low in them, and the carbs they have are complex, which is good.

Beans are considered an incomplete protein because they lack sufficient amounts of one or more of the nine essential amino acids that the body cannot produce on its own and must obtain from food. The primary essential amino acid that beans are low in is methionine, which is important for protein synthesis, metabolism, and various other bodily functions.

While beans contain all 20 amino acids (the building blocks of proteins), they are low in methionine relative to other essential amino acids. This means that beans do not provide the full complement of the nine essential amino acids in the right proportions needed to be classified as "complete" proteins.

Methionine is an essential sulfur-containing amino acid. While beans have other amino acids like lysine, tryptophan, and valine in abundance, they do not provide enough methionine to meet the body’s needs for protein synthesis.

Beans typically provide around 30-40% of the methionine needed in your diet.

This deficiency in methionine can be compensated for by combining beans with other foods that are rich in methionine, such as grains (e.g. organic rice, corn, or wheat), which complement the amino acid profile of beans.

Cool beans!

Go down and eat beans! To steal from a baseball term, "a can of beans", they are as healthy as freshly cooked with a little salt and in many recipes as good and a can opener away from being ready to eat.

Other foods rich in fibre include, but are not limited to: split peas, lentils, organic whole wheat pasta, organic barley, organic oats, organic green peas, raspberries, pears and apples with the skin.

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This started as a way to make a quick lunch over a simple campfire or stove while camping. Adding salt, pepper, and spices of your choice can elevate the meal. When you incorporate the Bacon Jam into this recipe, it transforms from a basic meal to deliciousness! A way to get your fibre in a simple and easy way.

See the Easy Beans and Corn w/ Bacon Jam Recipe here!

This simple and easy recipe takes the planning of soaking the beans overnight and then everything else is fast to do. And you then benefit from the wonderful smells when cooking to fill the home and get your beans, too!

See the Beans with Sausages Recipe here!

The history of beans is long and rich, with beans being one of the oldest cultivated crops in human history. They have been grown and consumed for thousands of years, with their origins traced back to several parts of the world.

Beans belong to the Fabaceae family, also known as the legume family. The most commonly cultivated beans are Phaseolus species, such as Phaseolus vulgaris (common bean), Phaseolus lunatus (lime or butter bean), and Phaseolus coccineus (runner bean).

The common bean (Phaseolus vulgaris) has its origins in the Americas, particularly in Central and South America. Archaeological evidence suggests beans were domesticated around 5,000 to 8,000 years ago in the Andes region (modern-day Peru and Bolivia) and in Mexico. The indigenous peoples of the Americas, such as the Aztecs and Maya, relied heavily on beans as a staple food source.

Beans were often grown alongside maize (corn) and squash, a trio referred to as the "Three Sisters," which created a mutually beneficial planting system.

Other types of beans, such as the broad bean (Vicia faba), are believed to have been domesticated independently in the Old World. The broad bean has been cultivated in the Mediterranean region for over 6,000 years.

Beans were introduced to Europe and Africa through trade, exploration, and colonization. European explorers brought beans back to the Old World from the Americas after the Columbian Exchange, which began in the late 15th century.

After beans were introduced to Europe, they quickly spread across the continent. By the 17th century, beans were well established in European diets.

The introduction of beans into Africa and Asia followed, and by the 18th and 19th centuries, they were cultivated globally.

In Asia, beans such as the soybean (Glycine max) and mung bean (Vigna radiata) have long histories of cultivation. The soybean, in particular, has been domesticated for over 3,000 years in China, where it became integral to Asian diets, especially in the form of tofu, tempeh, soy sauce, and soy oil.

In Africa, the cowpea (Vigna unguiculata) and the bambara groundnut (Vigna subterranea) are important beans that have been grown for thousands of years. These beans are well adapted to the dry, hot climates of sub-Saharan Africa.

Beans have been an essential source of protein and other nutrients for humans throughout history. Their high protein content, fiber, and ability to fix nitrogen in the soil (thanks to their symbiotic relationship with bacteria) made them a critical crop for food security.

Check out our beans aisle. We are working towards all organic beans from locally grown northwest sources. Farmer Mark of Garden Treasures Farm, who brings us many of the beans we offer, had a very small crop this year. It is a symbiotic relationship, we get incredible beans even when the supply is small.

Check out our beans!

The history of rice spans thousands of years, beginning with its domestication in Asia and expanding globally through trade, migration, and the forced movements of enslaved people.

The story of rice begins in ancient times, with early cultivation in China around 10,000 BCE, where wild rice was first domesticated in the Yangtze River Valley.

Early Chinese farmers developed wet-rice cultivation techniques—growing rice in flooded fields (paddies)—which allowed for higher yields and transformed rice into a staple crop. By 500 BCE, the Chinese had refined their rice-growing methods, and rice spread to other parts of East and Southeast Asia.

As trade routes expanded across Asia, rice cultivation spread to India, Korea, and Japan, each region adapting rice farming to local conditions. By the time of the Arab expansion in the 8th century, rice was introduced to the Mediterranean through Spain, and later to Italy, where it became integral to dishes like paella and risotto.

During this period, rice spread further westward, influencing European agriculture and cuisine.

However, it was the transatlantic slave trade that had a significant impact on rice's global distribution.

When European colonists established plantations in the American South, they relied heavily on the expertise of enslaved Africans, many of whom came from West African regions with long histories of rice farming.

These enslaved people brought critical knowledge of wet-rice farming techniques, including the use of tidal irrigation systems to flood fields. In regions like South Carolina and Georgia, rice farming became a central part of the economy, powered by the labor and expertise of Africans who had cultivated rice in Africa for centuries.

They introduced European settlers to efficient rice-growing methods that allowed the crop to thrive in the American South, transforming the region into a major rice producer.

As rice spread through the Caribbean and South America, the same African knowledge of cultivation took root.

By the 18th century, rice was firmly established as a major cash crop across the Atlantic world, influencing economies from the Americas to Africa. The forced migration of enslaved Africans, whose agricultural skills were key to the crop's success, left a lasting impact on rice farming around the world.

The number of rice varieties in the world is vast, with estimates that there are over 40,000 distinct grains. From Basmati and Jasmine to Arborio, specialty varieties like Black Japonica or Carnaroli, rice is incredibly diverse, both in its forms and its preparations.

Like so many, rice has been a staple in my life. There has certainly been times where I ate it daily, and in large quantities, starting in college, along with a whole chicken and peas and corn, for dinner. Training burned a lot of calories, today though, at my slightly older age, rice becomes a treat. And I am now very particular about my rice.

I have been test tasting what seems like tons of rice recently, and have been picking out my favorites...that I will tell you about later this year (still more to taste).

Check out our selection of rices, they are diverse and awesome!

Shop now for RICE!

Rice is not native to Italy; it was introduced by the Arabs during their conquest of Sicily in the 9th century. The Arabs brought rice cultivation techniques with them, along with irrigation methods that were suited to the region's climate. Rice began to be grown more extensively in the Po Valley, a fertile area in northern Italy that remains a major rice-producing region today. Rice from Italy is some of the finest in the world!

The dish we now know as risotto likely evolved from simple boiled rice recipes that were prepared in northern Italy. These early rice dishes were typically cooked with broths, herbs, and other basic ingredients. The concept of cooking rice into a creamy, rich consistency with a method of gradually adding liquid came into focus in the late Renaissance period, particularly in the region of Lombardy, which includes Milan.

In Milan, rice was increasingly used in both savory and sweet dishes, and the cooking technique of slowly adding broth to rice became a precursor to what would later be known as risotto.

Some of the most interesting risottos are ones that we might not consider "true", yet this blueberry risotto is truly a way to show how versatile and delicious it can be.

See the Blueberry Risotto Recipe here!

By the 17th century, risotto, as we recognize it today, was beginning to take shape. The dish was linked with the wealthier classes, as rice was an expensive commodity. One of the most famous early versions of risotto from Milan is Risotto alla Milanese, made with saffron, which likely originated during this period. The story goes that the dish was developed by artisans working on stained-glass windows in the Milan Cathedral (Duomo). One of the artisans allegedly added saffron to the dish to give it a rich yellow color, and this addition became a signature flavor.

See the Risotto alla Milanese Recipe here!

Acquerello rice is an amazing Italian rice that is known for its unique characteristics and is considered one of the best rices in the world.

Its story is rooted in the tradition of Italian rice cultivation, especially in the Po Valley, the region that is known for producing the finest rice varieties in all of Italy.

Acquerello rice is produced by the Cascina Nibbiola farm, located in the Vercelli area of northern Italy, right in the heart of the Po Valley. This family-owned farm has been cultivating rice for generations.

Rice was introduced to the region by the Spanish in the 16th century, and since then, the Po Valley has become synonymous with high-quality rice cultivation.

The creation of Acquerello rice, as we know it today, can be credited to Franco Gatti, the current owner of Cascina Nibbiola. In 1986, Gatti began experimenting with a combination of traditional and innovative methods to improve the quality of his rice. He chose Carnaroli rice, which is highly prized for its excellent cooking properties, particularly for making risotto.

What makes Acquerello rice stand out is its unique aging process, which was developed by Gatti.

After harvesting, the rice is aged for up to 1 to 2 years, and up to 7, which significantly enhances its qualities.

This aging process gives the rice a firmer texture and allows it to better absorb flavors, making it ideal for dishes like risotto.

Acquerello rice is sustainably milled using a technique that preserves the rice germ—the part of the rice that contains essential nutrients like vitamins, minerals, and proteins. This preservation contributes to the rice's distinctive quality, both in taste and nutrition.

The farm has also long prioritized environmentally responsible farming practices. Acquerello rice is grown with an emphasis on sustainability, including water conservation, the use of organic fertilizers, and respect for biodiversity in the fields.

One of the key benefits of Acquerello rice is its exceptional texture and cooking performance. Thanks to the aging process, Acquerello rice maintains a firm, non-sticky texture when cooked, which makes it ideal for risotto.

Unlike other rice varieties, which may break down during cooking, Acquerello holds its shape and has a consistent, beautiful texture. The rice's ability to absorb liquids is another standout feature, as it soaks up the stock or broth used in the preparation, resulting in a creamy and flavorful dish.

Each grain cooks evenly and remains distinct, making Acquerello rice perfect for creating the perfect risotto.

Acquerello rice is also prized for its delicate, nutty flavor. It's chosen by chefs who specialize in risotto due to its exceptional performance and resulting excellence.

Shop now for Acquerello Carnaroli Rice!

225,000 Hand-Picked Stigmas make a single pound!

According to Greek mythology, there are a few variations to the story as to the origins of the Crocus flower. It appears that the nymph, Smilax, was involved in a relationship with the mortal, Krokus, who, with a bit of bad luck, was turned into the flower that produces Saffron.

Saffron is harvested from the fall-flowering plant, Crocus sativus, which is a member of the Iris family. It is native to Asia Minor, where it has been cultivated for thousands and thousands of years for its medicinal cures and its distinctive flavor attributes in foods.

Saffron is a traditional ingredient in many famous dishes, including Spanish Paella Valenciana, French Bouillabaisse, Italian Risotto alla Milanese, and Moroccan Saffron Couscous. Used in small, tiny pinches, the flavor is unmistakable. Other ideas are saffron rice, with couscous, seafood, in Chai and in risotto!

Shop now for Organic Moroccan Saffron!

This rice pudding with cardamom pods is inspired by a recipe from Ottolenghi's famed cookbook, Jerusalem. Rice pudding is a common dish in many Middle East, Near East and South East Asian cuisines, where rice is a staple grain. This cardamom rice pudding with pistachios and edible roses recipe has a delicious combination of flavors, aromas and textures.

See the Cardamom Rice Pudding with Pistachios and Edible Roses Recipe here!

This recipe is from "Between Harlem and Heaven" by Chef JJ Johnson and Alexander Smalls. I met Chef in Aspen many years ago when he was one of the Best New Chefs for Food & Wine Magazine. We talked a lot about rice and the history of how rice has moved around the world. His knowledge was extensive and enlightening. His food is delicious! Simple ingredients that create complex tongue twisting flavors that amaze my palate. Keep in mind, I have learned that excluding ingredients creates subpar results when it comes to his recipes. His cookbook is one to have in your library.

See the Pineapple Black Fried Rice Recipe here!

2024 Tasting Notes:

To the nose, green grassy, wonderfully pleasant and just jumps out of the bottle.

To the eye, a beautiful, dark yellow green with dark accents, black accents, dark green accents! Like it is alive!

To the tongue, a tickle, and then the vapor moves to the back of the throat and you know it's gonna have some bite.

A lot of notes, the oil dissipates quickly off the tongue climbing into a vapor like all the oil this year.

It is very delicate, and it appears to be complex.

To the sip, it's like there's two layers to this oil. One an oil and two a vapor. Together all at once it floats around in your mouth taking its time. And then when it gets to the back of the throat, it's a gentle cough, one you cannot resist.

It coats your lips nicely. You savor all the flavor and smack your lips to enjoy all the flavor.

The bitterness on the edge of the tongue is very mild this year. I quite like it this way because the oil has so much personality. The depth, the flavor, with lots of punch yet not too peppery.

Shop now for Spedalotto Tonda Iblea Sicilian Olive Oil - Nuovo!

Paella is a traditional Spanish dish that originated in the region of Valencia on the east coast of Spain. Its history can be traced back to the mid-19th century, and its roots are deeply tied to the agricultural and coastal lifestyle of the region.

Paella began as a simple, hearty dish prepared by farm workers and fishermen. It was made in a wide, shallow pan (the paellera) over an open fire. The dish was often cooked with whatever ingredients were available locally, which included rice, vegetables, and any type of meat (rabbit, chicken, or duck), as well as seafood for those near the coast.

Rice was introduced to Spain by the Moors during their occupation of the Iberian Peninsula (711-1492). Valencia, with its fertile land and irrigation systems, became a key rice-growing region. The dish evolved as a way to use this locally grown rice.

See the Paella de Pescados Y Mariscos Seafood Paella Recipe here!

Rice was cultivated in Spain long before it reached Piemonte in Italy. And one of the best rice growing areas in the world is in Valencia, Spain.

Which just so happens to be considered the epicenter of Paella—the dish that is the glorious marriage of sea and land.

It is one of the only rice-growing regions in Europe to have its denominacion de origen (DO).

This premium quality Matiz paella rice produces enhanced flavor and texture due to its ability to absorb a large volume in liquid...and flavor.

Shop now for Paella Bomba Rice!

Three types of cheese, sour cream and egg yolks make it ridiculously rich and delicious.

See the Three Cheese Mac and Cheese Recipe here!