Menu
Garden Valley Foods
0
  • Store
  • Blog
  • Recipes
  • About Us
  • FAQ
  • Contact Us
  • Sign in
  • Your Cart is Empty
Garden Valley Foods
  • Store
  • Blog
  • Recipes
  • About Us
  • FAQ
  • Contact Us
  • 0 0

Bean Creative

Why Do We Flake and Dehydrate Beans?

Why Do We Flake and Dehydrate Beans?

November 04, 2024

Flaking and dehydrating beans might sound like extra work, but it’s a simple way to extend their shelf life, save time in the kitchen, and reduce food waste. These lightweight, versatile beans are perfect for quick meals, outdoor adventures, and more sustainable food storage. Discover why flaked and dehydrated beans are a must-have for any pantry and how they make healthy eating easier than ever.

Read More

My 72-hour Emergency Prep. Pack

My 72-hour Emergency Prep. Pack

August 27, 2020 1 Comment

Let's do this backward, like our soup! ;)

Here's the link to my 72-hour emergency prep. pack.

emergency supplies, first-aid, go bag, bug out bag, edc 

Want to read the rest of the post?

Emergency preparedness covers so much that it can be overwhelming.  It's time-consuming, expensive, and a pain in the behind!  As a mother, I'm concerned with being prepared for everything, all the "what ifs."  What if my son hurts himself out on the ranch and too far from help, what if he has an allergic reaction, what if he gets lost hunting?  These fears can weigh on us, whether they're for ourselves or our loved ones.  It seems to me that there are 2-types of people, those that expect the worst and those that assume it'll never happen to them.

For those that want to prepare for the worst, I'm here to help you!  For everyone else, remember, "it's better safe than sorry."  Trying to prepare for everything at once is too much.  You start googling, and down the rabbit-hole, you go.  You can look at this article from the U.S. Department of Homeland Security for a comprehensive look at how to prepare for all types of disasters.

Many are concerned with preparing for the Covid-19 pandemic. Covid-19 is not the only thing to consider.  What about wildfires, hurricanes, floods, major power outages, earthquakes, and the list goes on?  Some of the people in recent disasters have only minutes to get out!  One man said he had 30 seconds to grab what he needed and go.

There are two different issues here.  One is staying in; the other is getting out!  I am going to address both problems.  First, I'll talk about "go bags," "E.D.C." (everyday carry), or "bug-out bags."  All these bags and an emergency home supply, are you crazy?

That many bags is too much for me.  I will show you what I've put in my 72-hour emergency pack!  Everyone should have a bag adapted to them.  How much weight can you carry?  How many calories do you need?  What is your environment like?  Any health concerns?

72-hr Emergency Pack

  • Trauma Pack / First-Aid Kit
  • Magnifying Card/Firestarter (in First-Aid kit)
  • Roadside Flares
  • Emergency Blanket (in First-Aid kit)
  • Sawyer Water Filtration
  • Flashlight
  • Water / Gas shut-off tool
  • Waterproof Paper
  • Permanent Marker
  • Multi-Tool (Gerber Dime)
  • Compass
  • Gloves
  • Reflective Tape
  • Sanitizer (hand sanitizer or sanitizing wipes)
  • Paracord Bracelet & Whistle
  • Duct Tape
  • Superglue
  • Mask
  • NOAA weather radio
  • Extra Cellphone (download Red-Cross or other First-Aid manuals)
  • Solar charger
  • Feminine supplies or necessary medicine (inhaler, heart medication, diabetic...)
  • Hygiene supplies (toothbrush, soap, shampoo, conditioner, wet wipes, hand sanitizer...)

Assorted Food (protein bars, tuna, fruit packs)

  • Breakfast Essentials ready-to-drink x3 (240 cal/ea)
  • Coconut Water x3 (11 oz/ea)
  • Water x3 (16 oz/ea)
  • Welch's Fruit snacks x3 (70 cal/pack)
  • Clif bar x4 (250 cal/bar)
  • Snacking nuts x3 (265 cal/bag
  • Garden Organic Trail Mix x3 (170 cal/bag)
  • Justin's Honey Peanut butter x3 (210 cal/pack)
  • Starkist tuna x3 (110 cal/pack)
  • Ben 90 sec rice x2 (400 cal/bag)
  • Pinto Bean Seasoned x1 (810 cal/bag)
  • Chipotle Bean Flakes x1 (810 cal/bag)
  • Green Pea Soup x1 (810 cal/bag)
  • Honey Stinger waffle x3 (150 cal/ea)
  • Energy Drink Mix x3
  • Sugar (6 tsp or 3 packets)
  • Salt (½ tsp or 8 packets)

Sugar + Salt + 1 liter of water = hydration solution

Clothes

  • Hat, beanie, scarf (whatever is appropriate)
  • Socks x3
  • Underwear x3
  • T-shirt
  • Long-sleeve shirt
  • Work pants
  • Sweatshirt/sweatpants
  • Jacket
  • Shoes

Congratulations!  If you're making an adventure pack, you are finished.  

 

For those that are making a pack for "in case of emergency," there's more to do.

Additional Items for an Emergency Pack

  • Cash
  • Credit card
  • House key
  • Copies of essential documents (paper or digital)
  • List of important numbers/passwords (paper or digital)
  • *cards

 

go bag, emergency prep., emergency supplies, packed backpack

See the links below for suggested important information.

https://www.ready.gov/financial-preparedness

https://www.ready.gov/plan

 

 

Read More

Sue's Burrito Bowl

Sue's Burrito Bowl

August 15, 2018

Sue's Burrito Bowl

Sue's Burrito Bowl, Black Bean Flakes, Protein Bowl, Complete Protein

Recipe

A burrito bowl, when I first heard of this delicious twist on a classic favorite, I was in a drive-thru. I know shame on me, but it was a crazy afternoon way past the lunch hour and many more hours of work ahead of us. I needed food, fast hence the drive-thru. Being a vegetarian drive-thru food is usually so hard for me to find something good to eat that isn't just a starch filled with oil. On this particular day, I found my soon to be ALL time FAVORITE. I ordered my meatless "protein bowl" at this place. For $5 I felt like I was getting my money's worth. It tasted great, looked awesome, was filling, and I didn't feel guilty about it either!

So I decided to make this at home for my family, of course, every person in our family of 6 wanted different toppings, but no big deal I put everything out buffet style, and it was a blast customizing our bowls! Over a year later, I still make it at least once a week, and I take it to work a few days a week. I have also discovered I can change the toppings of the bowl to give it a different flare. For example, using the rice and bean base and replacing the garnishments for bean sprout, tofu, Sriracha, or some sweet and sour for those who don't like heat, I have a whole different bowl! 

This recipe is for four people:

To make 2 cups of rice the box directions call for 2 cups of water, I take this water and put it in a food processor with one bunch of cilantro and pulse it a few times. 

Then I boil this water as directed for the rice, the rice absorbs the water, and it is now Cilantro Infused Rice!

Now for the beans... take your pick.

Black Bean Flakes or Pinto Bean Flakes from Garden Valley.  There are so many options you'll have a hard time choosing just one!

  • Black Bean Flakes
  • Chipotle Black Bean Flakes
  • Pinto Bean Flakes, Seasoned
  • Pinto Bean Flakes

Mix things up - try the Black Bean Flakes using Perry's Mojito Lime Dip recipe, adding a bit of taco seasoning, sriracha or your favorite spices.  For those on a no-salt diet try Mrs. Dash, they have a variety of flavor profiles.  

Now the easy part! The toppings. Take whatever toppings you desire and layer them on top.

My favorite burrito bowl toppings:

Grilled corn, I always hide an extra ear of corn whenever I BBQ some during the summer, the next day I make a burrito bowl with that hidden corn! One ear of corn, grilled ****because I love that sweet grilled flavor the corn gets and the beautiful grill marks**** and sliced off the cob is enough corn for four bowls, at least!

Shredded cheese, romaine lettuce, avocado slices, salsa, and sour cream. If you have ever made my Cilantro Lime dressing w/ avocado, I love to leave the avocado and sour cream off and use this as my "dressing" instead. Zaine, my oldest son, simply pours it on top of all the other toppings!

Sue's Burrito Bowl, Black Bean Flakes, Protein Bowl

After I made this for the family for the first time, I realized how "EVERYONE" friendly this meal is. First of all, when I make this for a large crowd I will make 1lb of ground beef and add taco seasoning for taco meat, they use this for meat in their bowl. So it is gluten-free, it can be vegetarian, and vegan (minus the sour cream and cheese this would be the perfect time to use my (Cilantro Lime Avocado Dressing), it can also be meat friendly. It is budget friendly, see the price break down HERE, and each person gets their burrito bowl any way they like!

 

Ingredients:

  • 2 cups rice (brown or white)
  • 2 cups water
  • 1 bunch Cilantro
  • 1 cup Black Bean Flakes (or other desired bean flake)
  • 1 ear corn (cooked)

Garnishment options:

    • Sour cream
    • Salsa
    • Lettuce
    • Avocado (or guacamole)
    • Shredded Cheese
    • Cilantro Lime Avocado Dressing

 

Directions:

  1. In food processor pulse together water and cilantro
  2. Use this water to cook rice according to box instructions
  3. Boil water, add Black Bean Flakes and let sit 5 minutes (if too thick add more water)
  4. Put ¼ of cooked rice in bottom of the bowl, add ¼ of the Black Bean Flakes use garnishments as desired.

Super simple, right?

 

DOWNLOAD/PRINT

Read More

How to Make Soup - Using Bean or Pea Flakes

How to Make Soup - Using Bean or Pea Flakes

July 01, 2018

How to Make Soup -

Using Bean or Pea Flakes

Bean or Pea Soup, How to

Sometimes the biggest obstacle to trying something new is that it's NEW!  Why?  There are many reasons for this, including the fear of trying something new or the habit of just doing what you've always done.

I want you to try something new, try using bean or pea flakes to make your next batch of soup! 

 

Three reasons to try it:

  1. it's quick and easy
  2. it's healthy and nutritious
  3. it's delicious!

Traditionally when you make soup using beans or peas you sort, soak, and simmer.  The process of sorting the beans/peas, then soaking them overnight and then letting them simmer on the stove for hours can be very time consuming and who has extra time?  If you don't have time to cook you might use a soup mix, have you looked at what's in your mix?  I checked out some of the most popular brands and... YUK.  I used to buy a soup mix and then add some fresh veggies or meat to make it a meal.  So just, try using the bean/pea flakes it's the best of both, nutritious and quick.

 

Do it Backward

The main thing to remember when using bean or pea flakes to make soup it that - you'll need to do it backward!  What does that mean?  Doing it backward means that adding the flakes will be your last step before garnishing and serving.  To show you what I mean I'm going to walk you through the steps of a very basic soup.
 

Ingredients: 

  • stock (or water)
  • onions
  • celery
  • carrots
  • garlic
  • butter (or olive oil)
  • salt
  • pepper
  • your favorite flakes
 

Directions:

  1. In a medium saucepan, add butter, onion, carrots, celery, garlic, salt, and pepper. Heat on medium stirring occasionally until onions are soft and translucent.
  2. Add stock (or water) and simmer until carrots are soft.
  3. Stir in Flakes (I'm using Navy Bean Flakes), add more water or flakes until it reaches your desired consistency, will slightly thicken as it cools.
  4. Cook an additional 5 minutes, stirring occasionally.

The total time for this soup is about 15 minutes!  

The reason the flakes work so well is that they are dehydrated, this means that when you add them to the pot they instantly soak up and blend the flavors. 

Don't make sacrifices, try using flakes with one of your favorite recipes or pick one from our recipes.  You don't have to choose between flavor, nutrition and time anymore.

Video on How to Make this Recipe

 

Read More

Is All Hummus Equal?

Is All Hummus Equal?

May 01, 2018

Is All Hummus Equal? 

 

Olive OilThe short answer is NO!  You always hear how great hummus is for you and it is, mostly.  Don’t be fooled by marketing tricks, look at the ingredients.  Traditional hummus is chickpeas, olive oil, garlic, lemon juice, sea salt, and tahini.  These ingredients have health benefits and are a great addition to any diet.    

 

Hummus is Good for You 

 

  1. Chickpeas (aka garbanzo beans): Like all legumes, chickpeas are packed with protein, full of fiber, and loaded with nutrients.  Chickpeas are recommended for: weight management, diabetics, heart health, and other ailments.  
  2. Olive Oil: You get olive oil from pressing olives and collecting the oil. Olive oil is loaded with antioxidants, protects against inflammation, promotes regularity, and more.  There are many health benefits credited to olive oil.    
  3. Garlic:  Garlic acts as an anti-inflammatory, anti-fungal, antioxidant, and antiviral.  Also, studies suggest that consuming garlic reduces the risk of heart disease and some cancers. 
  4. Lemon Juice:  Lemon juice is used for its alkalizing properties, vitamin C, aiding digestion, preventing kidney stones, and more.  If you look for a home cure for everything from a cold to clearing up acne, you will find lemon juice recommended. 
  5. Sea Salt:  Sea salt gives (in my opinion) a better flavor to hummus.  The trace minerals and elements in sea salt add to the taste.  While salt is often thought to be unhealthy, the reality is that it is all about moderation.  The nutritional value and sodium by weight are comparable, according to the Mayo Clinic.  The only real difference is that table salt is processed, eliminating minerals, and some have additives to prevent clumping. 
  6. Tahini:  Tahini is sesame seeds ground to a paste.  Sesame seeds have trace minerals, healthy fatty acids, and vitamin E.  Benefits associated with sesame seeds: a lowered risk of insulin resistance, heart disease, and cancer.

 


 Store-Bought Hummus is Bad for You

 

  1. Preservatives:  Sodium benzoate, potassium sorbate, and other preservatives are added to keep the hummus fresh.  My recommendation: if you do not know what it is, don't buy it.  These chemicals are (in my opinion) unnecessary and can have negative impacts on the body, including headaches and digestive problems.
  2. Flavors:  Is it real or a flavor?  When you look at the label, does it list real ingredients or flavors?  Is it garlic or garlic flavor?  Store-bought hummus often contains added flavors, instead of added ingredients.  I want real garlic added to my hummus, not garlic flavor!
  3. Salt:  Too much sodium?  Salt is not bad; however, too much salt is unhealthy.
  4. Oil:  Traditional hummus contains olive oil.  Look at the label, what kind of oil is in the hummus? Olive oil mixed with soybean or vegetable oil loses flavor and nutritional benefits.  Many of these mixed oils are not only poor quality; they are bad for you.
  5. Cost:  Some store brands use fillers and sub-quality ingredients to keep the cost down! Often this issue is that the quality hummus is expensive.  Quality DIY hummus is easy, delicious, inexpensive, and healthy.  

 

 

Store-Bought vs. DIY Hummus

 

The verdict is no; not all hummus is equal.  Hummus, like cheese, can be the real deal or not.  If it comes in a can, is it cheese?  Similarly, the question is: if it's store-bought, is it hummus?       

 

 

 

Resources:

  • http://www.onegreenplanet.org/natural-health/things-to-look-for-when-choosing-store-bought-hummus/ The Top 5 Things to Look for When Choosing Store-Bought Hummus
  • http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/sea-salt/faq-20058512 What's the difference between sea salt and table salt?  Katherine Zeratsky, R.D., L.D.
  • https://draxe.com/what-is-hummus/ What Is Hummus? 8 Reasons to Eat It Every Day!
  • https://www.popsugar.com/fitness/10-Reasons-Lemon-Juice-Good-You-14860617 10 Healthy Reasons to Start Squeezing Lemons August 12, 2017, by LIZZIE FUHR
  • http://www.healthline.com/health/food-nutrition/benefits-of-lemon-water 7 Ways Your Body Benefits from Lemon Water

Read More

Chickpea Pie

Canned vs Flakes – Sue’s Garbanzo Bean Experiment

March 01, 2018

Canned vs Flakes –

Sue’s Garbanzo Bean Experiment

 

As I step into a new position at Garden Valley Corporation and start doing some research and development, I realize how much research is actually involved. I find myself scouring the internet for recipes and ideas on how to use products I am very familiar with. I keep finding recipes for Chickpeas AKA Garbanzo Beans from a can, but I use flakes from Garden Valley Corporation, can I use Garbanzo Flakes instead and the recipe turn out the same? Well, I guess it's time for some experimenting! I’m comparing the Garbanzo Bean Flakes from Garden Valley Foods to what is available (and suggested in many recipes) canned garbanzo beans.

Personally, I love garbs! High in fiber and protein, two things I am continually looking to increase in my whole family's diet. Mild in flavor, and light in color. I loooove hummus! If you don’t think you like hummus, try it again.  Hummus has a vast variety of flavors plain, traditional, spicy and even sweet hummus, a recent discovery (recipe to follow!). No matter what the flavor, the hummus almost always has the same base, garbanzo beans aka chickpeas. Luckily for me, my love of hummus started just before I started working for Garden Valley Corporation, the parent company of Garden Valley Foods. So unlike many other people I had the extremely easy, no work involved hummus prep. I just use Garbanzo Bean Flakes, and it's easy breezy. Today I went through what the rest of the world goes through to make hummus. It was quite the experience! I have made PLENTY of recipes with our Garbanzo Bean Flakes, so today I’m starting with the canned garbs. I have never used them before, I have no clue what to expect.

 

1.  First I have to open the dreaded can, I hate opening cans. It's not even the health concerns that get to me; it's just like nails on a chalkboard. When I was 9, I was clumsy opening a can, way too excited to finally be making something without my mother hovering, and of course, nothing could go wrong, right? I was just making a tuna sandwich. Wrong, somehow that horrid, awful, terrible lid sliced a HUGE gash in my finger. Ever since then cans make me wince.

    Now that the can is open, I officially decided I need to handle this like a scientific experiment. Unbiased, using my senses, making an informed comparison between two products, I decided to go with smell, texture, and taste for my scientific research.

    Smell: Dog food, is that a scientific answer? That is precisely the smell of canned garbs, canned dog food. Now I am questioning how this recipe will turn out. Since I am making two batches of cookie dough pie, I’m going to take them to a potluck tomorrow. Hopefully, both batches turn out well.

    Since I only have experience with flakes from GVF I Google directions on processing canned garbs to hummus.

    2. The next step is to drain, rinse and dry. After rinsing them, it is safe to say the stink of dog food is gone! They do not smell like anything, maybe a little “earthy” but not like dirt.

    3. The next step is to let them dry a little before I pulse them in a food processor, this will make them a very similar texture to re-hydrated flakes. WAIT, STOP, HOLD ON!!! I skipped a step. I have to peel them?!?!?

    They don’t look like they need peeled, maybe I got them already skinned?

    I picked up a bean and pinch the outside a little; sure enough, a translucent, thick shell comes off the bean. Ok, I’m going to time the peeling process. There are not many beans in here so it should be pretty quick. Plus Marshal has the kids on the back patio planting seeds, so the garbs have my undivided attention! 

    Peeling GarbsKid's Cooking, Garbanzo Beans, Chickpeas

    …. 22 minutes later! I am finally done peeling the garbs. They are drying on paper towels while I’m cleaning up the mess. The shells stick to my fingers and don’t want to come off. 

     

    4. Next step, pulse them in the food processor. They grind up really easy; just a few pulses get them broken up. I smell them one last time just to make sure they have not gotten a scent from being ground up. Nope no scent, so it must have been the brine water? Gross. (Oh, sorry I forgot this was supposed to be scientific.)

     

    Texture: They have the consistency of moist sand and a grainy texture.

    •  Total time: 30 minutes

     

    Now let’s move on the Garbanzo Bean Flakes from GVF:

    1. Open the bag.

    Smell: Slightly earthy. Like rice almost, no real scent but almost.

     

    1. Pulse them in the food processor.

    Texture: After a few pulses in the food processor it is flour, smooth.

     

    1. I add a little hot water to rehydrate and make it the exact consistency of the canned beans, still no scent.
    • Total time: 3 minutes

     

    Canned beans took me 10 times the amount of time to prep as the Garbanzo Bean Flakes! I’ll let the nutritional facts and the ingredients speak for themselves:

    Yup that right, our flakes are only garbanzo bean flakes. We do not have the other mystery ingredients that the canned product has. (Maybe that’s what that smell was?)

    Now I continued on with my recipes. I keep the two different types of garbs separate and labeled them so I would not get them mixed up for the end comparison.

    The end result, no one could tell the difference! Not even me! I looked, smelled, and tasted. They are exactly the same except, the canned garbs took longer to prepare and they had additives. The flakes have no additives and were easier to prepare. 

    Garbanzo Bean Flakes win this round!

    DOWNLOAD/PRINT

     

    Read More


    Follow

    Sign up to get the latest on sales, new releases and more…

    © 2025 Garden Valley Foods.
    Powered by Shopify

    Amazon American Express Apple Pay Discover Mastercard PayPal Shop Pay Visa