To supplement our diet, because now our goat, allotted to us by a woman Karen got in touch with through the Long Island Dairy Goat Association, is now going to the state fair in September, and is no longer available to us through August. (We weren't even called with this unfortunate news, and we are in a tough situation now that the provider of such a staple in our diet will be absent.) We are now looking for alternatives (including, believe it or not, a COW), but unless something works out, we need backup. I don't expect to survive on lettuce and cucumbers for a month.
Black Beans
Black, or turtle, beans are small roughly ovoid legumes with glossy black shells. The scientific name for black beans is Phaselous vulgaris, an epithet shared with many other popular beanvarieties such as pinto beans, white beans, and kidney beans. Black beans are associated with Latin American cuisine in particular, although they can complement foods from many places. They are available in most grocery stores in dried and canned forms.
The history of black beans is ancient. They were first domesticated over 7,000 years ago in the region of South America now known as Peru. Since the beans grew readily in warm weather and preserved well, they quickly became an integral part of the South American diet. Other varieties of beans also entered cultivation during this period, with different people selecting for different bean traits. The ubiquitous food entered Europe when early explorers brought beans back with them in the 1500s.
Like other legumes, beans pack a serious nutritional punch. They are very high in fiber, folate, protein, antioxidants, and vitamin B, along with numerous other vitamins and minerals. When combined with whole grains such as brown rice, black beans make a complete protein, which is one of the reasons they are commonly included in a vegetarian diet. Since the beans are cheap to produce, they are an important part of a balanced diet for people of low income around the world.
(http://www.wisegeek.com/what-are-black-beans.htm)
Quinoa
There are so many similarities between quinoa (keen' wah) and amaranth that it seems appropriate to describe them together. Quinoa, however, is a cool weather crop and amaranth is a warm weather one.
Quinoa and amaranth are two very old, high-protein plants that hail from South America. They were held sacred in ancient Inca and Aztec cultures. Both now hold great potential for self-sustaining gardens in the northern hemisphere. They grow as easily as their weedy relatives (pigweed or lamb's-quarters) and the quality of food they offer far surpasses that of our common grains. Traditional hand-harvesting methods can obtain bounteous harvests.
Quinoa and amaranth are treated as grains although they have broad leaves, unlike the true grains and corn, which are grasses. Their leaves are among the most nutritious of vegetable greens, but it is their fruit that is usually meant when these plants are referred to as "crops." And that fruit or grain is quite special. The protein content of these two foods has a essential amino acid balance that is near the ideal. They both come closer to meeting the genuine protein requirements of the human body than either cow's milk or soybeans. They are high in the amino acid lysine, which is lacking in most cereals such as wheat, sorghum, corn and barley.
(http://www.saltspringseeds.com/scoop/powerfood.htm)
Almonds
The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a glorious medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.
Almonds are off-white in color, covered by a thin brownish skin, and encased in a hard shell. Almonds are classified into two categories: sweet (Prunus amygdalu var. dulcis) and bitter (Prunus amygdalu var. amara).
Sweet almonds are the type that is eaten. They are oval in shape, usually malleable in texture and wonderfully buttery in taste. They are available in the market either still in their shell or with their shell removed. Shelled almonds are available whole, sliced or slivered in either their natural form, with their skin, or blanched, with their skin removed.
These are the three types of food I ordered in 25 lb bags.
Here are my calculations...(I used various websites to calculate the weight and calories of the three foods in terms of cups.)
quinoa:
Serving Size Amount per serving Calories 636 Calories from Fat 89 Hide Daily Values % Daily Value* Total Fat 10g 15% Saturated Fat 1g 5% Polyunsaturated Fat 4g Monounsaturated Fat 3g Cholesterol 0mg 0% Sodium 36mg 2% Total Carbohydrates 117g 39% Dietary Fiber 10g Protein 22g Vitamin A 0% Vitamin C 0% Calcium 10% Iron 87% Thiamin 22% Riboflavin 40% Niacin 25% Pantothenic Acid 18% Vitamin B6 19% Potassium 36% Phosphorus 70% Magnesium 89% Zinc 37% Copper 70% * Percent Daily Values are based on a 2,000 calorie diet.
Calories in Quinoa:
200 calories in 2oz of Quinoa, 637 Calories in 1 Cup of Quinoa. There are 180 calories, 3.5 grams of fat, and 3 Points in 1/4 Cup of Quinoa.
Quinoa is considered a pseudocereal or pseudograin in that it is not quite a grain and not quite a cereal. It has great flavor, potent nutrition, and is quick to make. The true 'Mother Grain' of the Andes, organically grown on small family plots at over 11,000 feet in the Andes mountains of Ecuador. A small, round, yellow grain with a pleasant crunchy texture that cooks in just 12 minutes. A gluten free whole grain, rich in dietary fiber providing 45% daily value (DV). Best amino acid profile of all cereal grains. Heart Healthy* whole grain.
A recently rediscovered ancient "grain" native to Central America,quinoa was once called "the gold of the Incas," who recognized itsvalue in increasing the stamina of their warriors. Not only is quinoahigh in protein, but the protein it supplies is complete protein,meaning that it includes all nine essential amino acids. Not only isquinoa's amino acid profile well balanced, making it a good choice forvegans concerned about adequate protein intake, but quinoa isespecially well-endowed with the amino acid lysine, which isessential for tissue growth and repair. In addition to protein, quinoafeatures a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium,iron, copper and phosphorous, this "grain" may be especially valuablefor persons with migraine headaches, diabetes and atherosclerosis.
1 lb = about 2 cups
25 lbs = about 50 cups
50 cups x 636 calories = about 31,800 calories
(31,800/3)/31 = for each of us: about 341 calories of quinoa a day
black beans:
1 lb = about 2 cups
25 lbs = about 5o cups
50 cups x 227 calories = 11,350 calories
(11,350/3)/31 = for each of us: about 122 calories of black beans a day
almonds:
1 lb = about 3 1/2 cups
25 lbs = about 87.5 cups
87.5 cups x 842 calories = about 73,645 calories
(73,645/31)/3 = for each of us: about 792 calories of almonds a day
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