Beans, 3 Ways: Cooking the 4-Hour Body Way

This is not going to be just another food blog. This isn’t for foodies, gastronomes, or nouveau cuisine diners. This blog is intended for people who are trying to make beans taste good. A few other ingredients may be thrown in along the way for good measure. But the primary focus will be beans.

Why, in all that is edible, would I start a blog with this purpose and intent in mind? Simply put, because of “The 4-Hour Body.” Tim Ferriss’ book, “The 4-Hour Body,” (which will be referred to from here on as 4HB, more info available here) advocates a diet regimen based on a slow-carb diet. This regimen minimizes white flour, rice, and potatoes in one’s diet, instead emphasizing the more complex carbohydrates found in legumes. Tim’s thesis (distilled) is very simple: avoid white foods and eat beans.

And herein lies the problem. Most people don’t know what to do with beans. In a meat and potatoes culture, the bean is an also-ran in the culinary race. When the race changes from the occasional ‘baked beans with your hamburger’ sprint to a daily bean marathon, many people don’t know what to do. Welcome the newest member of the culinary team, “Beans, 3 Ways.” This blog is intended to share techniques, recipes, and insights as to how beans can be made palatable, tasty, and (dare I say it) appealing.

I am in no way a bean expert. I am, however, a classically trained Chef. Having taken a sabbatical several years back to fulfill my lifelong dream of attending culinary school, I realized that cooking would remain a passion only if I did it for a hobby (and not as a primary source of income). While I don’t own (or work in) a Michelin-rated restaurant, I do have a solid culinary foundation and years of practice.

About the name, “Beans, Three Ways:” taking an ingredient and preparing it via multiple techniques (e.g., ways) is a common restaurant (and reality cooking show) device to demonstrate mastery of technique and creativity with a given ingredient. The blog name is a play on this culinary concept. The simple bean, mundane in its own right, can become a culinary masterpiece by utilizing basic techniques, simple ingredients, and a butt-load of creativity.

Enough philosophizing. From this point forward, I’m going to be talking about ingredients, techniques, recipes, and shortcuts to give you delicious beans, prepared as many ways as you wish.

Curried Pork with Vegetables and Black Beans

A quick and easy curry providing a healthy portion of slow-carb black beans and vegetables. Thinly sliced lean pork cooks very quickly, making this an excellent choice for the active 4HB eater. Adjust amounts to suit your taste and appetite.

Ingredients:

7 oz. center cut pork chop or pork loin, sliced into thin strips (partially frozen pork can be sliced more thinly and evenly, and will quickly finish thawing once sliced)

1/2 medium yellow or red onion, thinly sliced

1/2 lb. “California Blend” frozen mixed vegetables, thawed

1 15-16 oz. can black beans, drained and rinsed

1 Tbsp. Extra Virgin Olive Oil (EVOO)

1 Tbsp. curry powder

1/2 – 1 cup chicken broth, dry white wine, water, or combination thereof (as needed)

salt and pepper, to taste

Let’s Cook:

1. Saute the onion in the olive oil over medium high heat. Onions should soften and begin to slightly caramelize. Be careful not to burn the onions. Remove from the skillet and set aside.
2. Place the pork strips on a plate or in a bowl and season with salt and pepper. Mix or toss the pork to evenly coat with the seasoning.
3. Add pork to the skillet on medium high heat, adding a little more EVOO if necessary. Be careful not to crowd the pan, so the pork can begin to brown.
4. When pork has lost its pink color and begins to brown, return the onions to the skillet. Mix to incorporate.
5. Add 1 Tbsp. curry powder to the pork and onions, and allow to cook for about 1 minute. Stir the mixture to keep it from sticking and burning.
6. Deglaze the pan by adding 1/2 – 3/4 cup of broth, wine, or water, and stirring to loosen the browned bits.
7. Add the defrosted vegetables and black beans to the skillet, mixing to incorporate.
8. Reduce heat slightly and cover, allowing the mixture to heat through.
9. Check the dish for seasoning and consistency. If the mixture is too moist, remove the lid and allow some of the liquid to reduce. If too dry, add a bit more chicken broth or water (NOT wine at this point).
10. Serve when the beans and vegetables are heated through. Be careful not to overcook your vegetables.

Variations on the Theme:

Additional curry powder can be added with the beans and vegetables for a more intense curry flavor. Adding the additional curry at a later time develops a secondary flavor layer.

Try a different vegetable combination. The cruciferous vegetables in the California Blend is especially appropriate for the 4HB diet, but cubed zucchini or summer squash would be a tasty substitution. Spinach would also work, but would completely change the flavor and texture profile for the dish. A frozen vegetable mixture is used here for ease in preparation, but fresh vegetables could be used as well. Fresh vegetables will require a longer cooking time (as well as more liquid). It is recommended to pre-cook or blanch fresh vegetables so as to avoid overcooking the pork in the dish.

Make this dish as “saucy” as you like by adding more chicken broth to the mixture. Alternatively, a couple tablespoons of plain Greek yogurt stirred in right before serving will result in a creamy, slightly tangy curry–yet still meet the 4HB guidelines.

Southwest-Style Pinto Beans (aka Charro or Cowboy Beans) [updated]

Charro, or Cowboy Beans are synonymous with the Texas barbecue culture. A good charro bean requires hours of cooking. Slaving over a hot stove (or a chuck wagon cook fire) is not something we aspire to when living the 4HB lifestyle. This recipe distills the flavor of slow-cooked charro beans without the time investment of traditional recipes.

Seasoning is a very personal thing. Modify and adjust this recipe to suit your personal taste. The Ro-Tel tomatoes can be replaced with plain diced tomatoes if spicy is not your style. Omit the turkey bacon and substitute vegetable broth if a vegetarian recipe is preferred.

[Updated: Recipe was updated to include garlic powder and onion powder. Neither of these are “essential” ingredients unless you omit the fresh onion and fresh garlic. However, addition of the garlic powder and garlic onion along with the fresh onion and fresh garlic add an additional depth and complexity of flavor to the beans.]

Ingredients

1/2 – 3/4 medium yellow onion, diced

1 clove garlic, minced

4 slices turkey bacon, diced

1 Tbsp Extra Virgin Olive Oil (EVOO)

2 cans (15-16 oz) pinto beans, drained and rinsed

1 can (15-16 oz) diced tomatoes including liquid

1 can (10 oz) Ro-Tel Diced Tomatoes and Green Chiles

1 cup chicken stock, vegetable stock, or water

3/4 tsp salt

1/2 tsp pepper

1/2 tsp ground cumin

1 1/2 tsp oregano, crushed

1/2 – 1 tsp onion powder

1/2 tsp garlic powder

1 tsp red wine vinegar

Let’s Cook:

1. Heat the EVOO in a 3.5-4 quart saucepan over medium to medium high heat.
2. Add the turkey bacon to the pan and saute (stirring as needed to keep the bacon from sticking) until slightly browned and crisped.
3. Add the chopped onion and minced garlic, stirring as needed until the onions soften (about 3-5 minutes).
4. Add the oregano, cumin, garlic powder, and onion powder to the pan and mix well with the onions and bacon. Saute for a couple minutes, stirring constantly to keep the mixture from sticking.
5. Add the beans, tomatoes, Ro-Tels, broth, salt, and pepper to the pan. Stir to mix well.
6. Bring the bean mixture to a simmer (not to a boil), and allow to cook for 20-30 minutes, stirring occasionally. Add additional chicken stock if necessary. There should be some broth in your beans, but not so much that it looks like a soup.
7. About half-way through the simmering process in the previous step, add 1 tsp of red wine vinegar to the mixture. Stir in well.
8. Taste your beans about half-way through the cooking process for seasoning.

Variations on the Theme:

Fresh cilantro can be added at the time you add the beans and tomatoes. Alternatively, the fresh cilantro could be added when the beans are removed from the heat. In either case, be judicious with the addition of cilantro as it can easily overpower the dish.

Additional chiles, chile powder, or pepper sauce can be added for heat intensity. Chile powder should be added with the oregano and cumin. Fresh chiles should be added along with the onions. Pepper sauce can be added when you adjust the seasoning half-way through the cooking process.

The Main Attraction: BEANS

In a perfect world, I would buy dry beans, carefully pick through them, wash them, soak them overnight, and slowly cook them the next day. For literally pennies I would have a bountiful supply of protein and complex carbohydrates–Tim Ferriss tested, 4HB-approved. I don’t live in a perfect world, and I don’t have the patience to go through the painstaking steps of preparing dry beans for cooking. Even if I did, I would end up undercooking or mercilessly overcooking them. I’m going to trust that anyone reading this is in a similar situation as me.

Enter the canned bean. Still relatively inexpensive compared to other protein sources, easy to procure, easy to store, and easy to prepare as long as you can operate a can opener (note: many beans now come in easy-to-open pop top cans–no can opener required). For what it’s worth, you really don’t have to do anything to a canned bean. You can eat them right out of the can if you are so inclined. I, however, am not. Let’s get started.

Stock up! These are the beans I keep in my pantry at all times:

1. Black Beans
2. Pinto Beans
3. Light Red Kidney Beans
4. White Kidney (or Cannellini) Beans
5. Blue Lake Green Beans
6. Wax Beans
7. Lentils

I prefer plain beans over those with any seasonings or flavorings added. By choosing plain beans I can control exactly what goes into my beans, and therefore, into my body. Which brand of beans is best? Most inexpensive store brands should be just fine, but your mileage may vary. I do not like my store’s brand of pinto beans, for example. They are tough with very thick skins. Because of this, I will pay a few cents more per can for more expensive pinto beans. Goya has multiple quality tiers for their pintos: a standard grade, a premium grade, and an ultra premium grade. If you’re uncertain of the quality of your store brand, buy a can and try them out before stocking up. Bush’s and Goya have both been reliable brands for me (though as I have said they often cost a few cents more per can). My pantry is currently a mix of store and name brands due to taste preference and what was on sale this week.

My grocery carries exactly one canned lentil, which happens to be the store brand. Lentils (compared to what we typically call “beans” (black, pinto, kidney)) are quick and easy to cook if you can’t find canned. Most recipes assume you’re starting with dry uncooked lentils. I adjust my recipes for canned lentils when I am using canned instead of dry. More on lentils later.

I am not a fan of “french cut” green beans. This is probably because of how I was raised. My father and grandmother were obsessive gardeners when I was growing up. I have snapped and canned more green beans than I can count. We never ate frozen green beans, nor were we exposed to the fancy french cut method. Hence, my affinity for standard cut green beans. Standard cut green beans also hold up better when cooked or made into a salad. Wax beans are a nice addition to a cold bean salad, hence the position on my pantry shelf.

Notably absent from my list is the garbanzo bean, also known as chick peas. 4HB specifically calls out garbanzos as a bad bean. Hummus (comprised of garbanzos and tahini paste) is also ridiculed by 4HB. I’m not a big garbanzo fan anyway, so it’s not a hard cut for me.

Here is the most important statement I am going to make about beans today: drain and rinse your beans before eating! I see no redeeming value in the goopy liquid surrounding your delicious beans. It has served its purpose as vehicle for cooking and transport. Invest in an inexpensive colander or sieve for this purpose. You’ll thank yourself later. Also, make sure and rinse the empty cans before you put them with the recycling.

Pantry Basics (not including beans)

There are some rudimentary basics you must have available before you can even think about preparing tasty beans. You won’t use every ingredient every time, but you will be frustrated when you reach for something you don’t have. It can be expensive to set up a basic pantry, but by remembering a few basic tips you can easily keep your cost down.

Herbs and spices are easily the most expensive items you’ll purchase. Jumbo containers aren’t a bargain–spices (particularly ground spices) lose their potency within about 6 months. Check out the ethnic section of the grocery store, often the best values in herbs and spices are found there.

1. Salt (I prefer Kosher salt, because it’s much easier to grab a pinch and add to a dish)
2. Black Pepper (I prefer whole peppercorns and grind it myself. Prefilled grinders are readily available in the spice section of grocery stores if you don’t already own a grinder.)
3. Oregano (Mexican oregano is the best! It is more flavorful and pungent, and very inexpensive when there is a Latin foods/spice section of the grocery)
4. Cumin (again, Latin foods/spice section is ideal source)
5. Garlic Powder (NOT garlic salt! You can add the salt yourself, you’re looking for garlic flavor)
6. Onion Powder (NOT onion salt!)
7. Curry Powder (different curry powders have different tastes, find one you like. I am partial to the Trader Joe’s curry powder as well as McCormick’s. They are completely different in flavor profiles.)
8. Chili Powder (I keep a chipotle chili powder as well as a ‘regular’ chili powder. Heat is your preference.)

Oil is the next most expensive item on the list. Do not buy cheap oil, and do not buy in large bulk quantity unless you are certain you will use it. Store oil in a cool place, away from the light. Light and heat will turn your oil rancid, giving your food an off-flavor. Olive or nut oils should be in dark glass or metal containers. Do not buy olive oil in a clear glass bottle if you can help it.

1. Extra Virgin Olive Oil –EVOO (You can spend a small fortune on olive oil if you’re not careful. I prefer Costco’s Kirkland EVOO, as it is a good balance of flavor and cost (green squarish 1 liter bottle). Additionally, they move so much product through their warehouses you are nearly guaranteed the oil will not be rancid on purchase.)
2. Canola Oil (Yes, 4HB recommends macadamia nut oil, but good luck finding it. The only source I have found is amazon.com. To date I have not purchased any macadamia nut oil. I almost always use EVOO, but occasionally neutral canola is nice to have.)

Vinegar is the secret weapon in many delicious bean recipes. If your beans are dull, it is almost always an acid note that is missing from the flavor profile.

1. Balsamic Vinegar (You get what you pay for. Cheap balsamic vinegar lacks the sweetness and complexity that makes it such an important pantry item. Again, Costco’s Kirkland (in the same green, squarish 1 liter bottle as their EVOO) is my choice. At around $20 a liter it isn’t cheap, but you’ll be glad you spent the extra coin.)
2. Red Wine Vinegar (This doesn’t need to be expensive. If you don’t like the flavor, you can always toss it and buy a different brand.)
3. Apple Cider Vinegar (This is the classic brown vinegar. Store brand is just fine.)

“Canned Goods” are your secret weapon. I can usually eat from my pantry for a couple weeks if I need to using only the canned goods I lovingly call emergency food. For most of these items the store brand is ideal. When I have the storage space I purchase in bulk from Costco for convenience and cost savings.

1. Diced Tomatoes (No sugar added, please! Low salt/no salt is entirely up to you.)
2. Ro-Tel Diced Tomatoes & Green Chiles (I always buy the name-brand of this item.)
3. Chicken Broth (I prefer a no sodium added version. Find a brand that you think tastes good. I usually buy whatever Costco has available. Organic/non-organic, again, it’s up to you.)
4. Vegetable Broth/Stock (As an alternative to chicken broth if you prefer the vegetarian route.)

Perishable items are a necessary evil. Some things just can’t be compensated for by a canned or dehydrated version. In some circumstances, both fresh and dried versions are necessary to flavor at different levels. Keep it simple and try to use up what you buy.

1. Yellow Onion (The common yellow onion, NOT Vidalia or sweet onions. Kept in a cool, dark place they can last weeks to months depending upon where you purchase them.)
2. Red Onion (I try to keep one red onion on hand. Red onion adds a flavor and color much different than yellow onion.)
3. Garlic (One head of garlic will be sufficient for most people. Don’t buy the pre-peeled or pre-minced garlic in a jar. It doesn’t have the same flavor, nor do you get the satisfaction of smashing a clove of garlic under the blade of a knife.)
4. Celery (One bunch of celery is all you need unless you like to snack on it, too. It’s okay if your celery starts to get a little limp. When diced and cooked you won’t notice the difference. Even raw it will still have a crunch.)
5. Carrot (One lb. bag will keep in the crisper for a long time. Carrots really aren’t 4HB snack foods–they contain a lot of sugar–but they are essential to some recipes.)
6. Spinach (Spinach is a cornerstone of the 4HB philosophy. I always keep frozen leaf spinach on hand. You’ll enjoy spinach much more if you buy ready to eat baby spinach instead of bunch spinach. Washing and cleaning bunch spinach is a headache. Pre-packaged mature spinach still needs to have the tough stems removed before I consider it edible raw. This is why the ready to eat, tender, no cleaning required baby spinach is a joy. Trader Joe’s has been the most cost-effective source for me, but I will pay the price regardless. I love me some spinach!)
7. Frozen Mixed Vegetables (California mix, broccoli, cauliflower, broccoli/cauliflower mix–whatever you like. And remember, cauliflower is not consider a “white” food on 4HB.)

These are my must-haves. I can cook nearly anything I want to eat with this basic list of ingredients. Add to or delete as you see fit for your personal taste. Also, lest I appear obsessed: I do not own stock in Costco, nor do I spend a lot of time at Costco! Costco carries certain items that are an excellent value, and I capitalize on those items. I make one trip to Costco about every 8 weeks, stock up, and stay away as long as I can in between.