The Millennial Dad Survival Guide

👨🏻‍⚕️ Doctor’s Note: Why Black Beans Deserve a Spot on Your Plate

Black beans—and legumes in general—are nutritional powerhouses. They’re rich in fiber, plant-based protein, magnesium, and polyphenols that support long-term health. Unlike refined carbs like white rice, black beans don’t spike your blood sugar, making them a smart swap for metabolic health and sustained energy.

But here’s the catch: beans contain oligosaccharides like raffinose and stachyose—aka “fart molecules”—that can cause bloating if not properly broken down. Cooking them thoroughly is key to eliminating these compounds and avoiding digestive drama.

⏱️ The Dad Hack: Instant Pot to the Rescue

Traditionally, beans require hours of stovetop simmering. But dads don’t have that kind of time. Enter the Instant Pot—a pressure-cooking miracle that turns dry beans into creamy perfection in minutes.

⚠️ Dry vs Soaked: The Gas Factor

Yes, you can cook dry black beans straight in the Instant Pot for ~30 minutes. But skipping the soak may leave more oligosaccharides intact, increasing the risk of gas. Soaking beans overnight and discarding the soak water helps leach out these compounds, making them easier to digest.

🧄 Savory Black Beans: The Ultimate Side Dish

🛠️ Ingredients (Serves 4–6)

• 1 cup dried black beans (soaked overnight, rinsed)
• 2 cups water + 1 cup chicken broth (or veggie broth)
• 1 medium onion, halved
• 3 carrots, chopped
• 1 small apple, cored and quartered
• 2 pinches of salt
• 1 tbsp olive oil

🍲 Instructions

1. Coat the Instant Pot insert with olive oil.
2. Add soaked beans, water + broth, onion, carrots, apple, and salt.
3. Seal the lid and set to High Pressure for 8–10 minutes.
4. Let pressure release naturally for 10 minutes, then quick release.
5. Stir, taste, and serve—or store in the fridge for up to 5 days.

🧠 Pro Tips

• Soaking overnight helps reduce oligosaccharides and improves digestibility.
• Want even less gas? Toss in a slice of kombu or a chunk of carrot—both may help absorb those “fart molecules.”
• For a smoky twist, add cumin, smoked paprika, or chipotle powder before cooking.

🍬 Bonus Dessert: Black Bean & Ginger Sweet Soup

Health conscious millennial dads don’t usually do dessert—but when they do, it’s got to be fast, nostalgic, and not totally terrible for you.

🛠️ Ingredients

• 1 cup soaked black beans (or mix with red beans)
• 3 cups water
• 1–2 tbsp avocado oil
• 2–3 inches fresh ginger, cut into small strips
• Sugar to taste (start with 2 tbsp and adjust)

🍲 Instructions

1. Coat the pot with avocado oil.
2. Add beans, water, ginger, and sugar.
3. Pressure cook on High for 8–10 minutes.
4. Natural release, then serve hot or over ice.

🧠 Sweetener Note

Coconut sugar and date syrup offer a slightly lower glycemic impact than white sugar, thanks to trace minerals and slower absorption. They’re not blood-sugar neutral, but they’re a marginally better choice—especially when used sparingly.

🧭 Final Thoughts: Beans That Work as Hard as You Do

This recipe isn’t just a side dish—it’s a fridge-friendly, fiber-rich, blood-sugar-stable staple that supports long-term health and keeps dinner grounded. Whether you’re batch cooking for the week or sneaking in a nostalgic dessert, black beans deliver.