Category Archives: legumes

health benefits of carob

The Health Benefits Of Carob

by health, legumes,

What is Carob?

 

Carob (Ceratonia siliqua) is a flowering evergreen tree in the legume family. It is also sometimes referred to as St. John's Bread. There’s a biblical story story which shares that St. John the Baptist subsisted on carob beans mixed with honey while he crossed the desert.

Carob was traditionally eaten in the Middle East as a source of sugar before sugar cane and beets were used for that purpose. The seeds are also referred to as “locust beans.” Locust bean gum, a thickening agent found in alternative dairy and other products, comes from these seeds.

 

Benefits of Carob

 

Naturally sweeter than cacao (the base ingredient for chocolate), carob is more than a sweetener.  There are a wide range of health benefits from it and many of the studies being done indicate positive outcomes from the use of carob:

 

  • Many people prefer carob to chocolate because, unlike chocolate, it does not contain the stimulants caffeine or theobromine. It also does not have any oxalic acid which can cause calcium oxalate kidney stones in some individuals.
  • It is rich in tannins creating a binding effect which can be helpful when given to someone with diarrhea. Tip: I have found documentation suggesting 15 g. of carob in applesauce (for flavor and ease of ingestion) is an acceptable dose for children.
  • Carob is currently being examined as a protein source.  Research indicates that the flour made from the germ of carob has a high protein content, as much as 46%.  according to studies currently being done at the Universidad de Sevilla, Instituta de la Grassia, by isolating the germ further, protein content percentages, in a laboratory setting, have reached as high as 95%.  This isolate is of interest because it would offer an alternative to soy or dairy proteins for protein shake formulas created for athletes and for diabetics.  
  • The germ flour of carob also yields higher levels of arginine, an essential amino acid that is important for healing wounds, for immune function, and for hormone release among other physiological functions.  
  • For people with celiac disease or gluten intolerance carob flour and carob bean gum can be a good choice as carob contains no gluten.
  • There appears to be a cholesterol lowering effect of carob fiber which is taken from the pulp of the fruit. According to a study published in the European Journal of Nutrition “Daily consumption of food products enriched with carob fibre shows beneficial effects on human blood lipid profile and may be effective in prevention and treatment of hypercholesterolemia.”  
  • Carob fiber is also high in phenolic antioxidant substances, and there are studies underway looking into the chemo preventive qualities of carob.
  • Carob is rich in polyphenols which can reduce oxidative stress scavenging free radicals. These phenols have been shown to reduce the risk of some chronic diseases such as cancer and heart disease.
  • The tannins and polyphenols found in carob fiber may have the potential to be helpful with those who suffer from type 2 diabetes. These compounds can reduce the blood glucose response by inhibiting enzyme activity; therefore, slowing the rate of starch digestion.

Carob usually comes in a powder form although it is possible to also buy it in blocks. It is not currently available in gum or liquid form, these tend to be only used for commercial applications.

 

Is it like chocolate?

Carob does not have the same taste/flavor as chocolate, but many people like it. Especially because, as mentioned above, it’s naturally sweet.  As well as being sweeter, carob provides good nutrient density when compared to cocoa.  The comparison below is for one cup:         

Carob can be substituted for cocoa in a recipe by replacing each part of cocoa powder with 2-1/2 parts carob powder by weight.

To substitute for baking chocolate, use 3 Tablespoons carob powder plus 2 Tablespoons water for one square baking chocolate.

You can also purchase carob chips, a healthier option is to choose the unsweetened ones.

If you are monitoring calories and/or carbohydrates, here is a comparison of unsweetened carob and unsweetened cocoa powder:

1 Tbsp unsweetened carob = 25 calories and 6 grams of carbohydrates

1 Tbsp unsweetened cocoa powder = 12 calories and 3 grams of carbohydrates

In conclusion, carob is great as a sweetener substitute, it is high in protein and will probably be coming soon to a protein supplement near you.  Useful for people who cannot ingest gluten, it is also showing promise as a functional food that may help lower cholesterol and help prevent oxidative cell damage. It may also be effective in the prevention of colon cancer and reducing the risk of type 2 diabetes. 

Consider adding carob to your diet but please remember to read the labels.  If you start seeing wonderful health claims on the front of a package that's fine but always check what other ingredients are in your food before you unthinkingly purchase something because of the marketing language.

I like carob, and we do use it sometimes in baking. I don't consider it to be a “substitute” for chocolate, but instead another ingredient with its own unique flavor. Give it a try, you may discover a new flavor to use plus some health benefits too.

[expand title="Sources"] 

https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12177

https://pubmed.ncbi.nlm.nih.gov/30110252/

https://pubmed.ncbi.nlm.nih.gov/11782210/

http://www.foodnavigator.com/Science-Nutrition/Scientists-study-carob-as-alternative-protein-source

http://cerealchemistry.aaccnet.org/doi/abs/10.1094/CCHEM.1998.75.4.488?cookieSet=1&journalCode=cchem

http://www.google.com/search?hl=en&client=safari&rls=en-us&defl=en&q=define:arginine&ei=AH70Sd2iH5LAM4qFnMAP&sa=X&oi=glossary_definition&ct=title

http://www.herbco.com/p-449-carob-bean-pods-cs.aspx

http://www.nutraingredients.com/Research/Carob-fibre-to-reduce-cholesterol-levels

[/expand]

 

Vegetarian Shepherd’s Pie

by gluten free, legumes, protein, recipes, vegetables, vegetarian

Seasonal eating

If we choose to eat seasonally (and we should) we need to respect the foods that are available during certain seasons.  That means also paying attention to the needs of our body.  In the cooler months of the year, we are looking for comfort food.  Warming, nourishing foods that are deeply satisfying. Not the lighter, crisper salads and cooling foods of summer. That's because winter is the settling in and deep, rooted nourishing time of year.  It's perfect for hearty dishes like Shepherd's Pie.

The versatility of shepherd's pie

Shepherd's pie is a great dish because it is so versatile; a “crust”, a vegetable filling and a mashed root vegetable topping.  It makes a delicious meal served with say, a hearty salad, and a simple millet muffin. The crust can be made with ground meat or you can use a legume base, such as lentils. For the topping potatoes tend to be the most common. But sweet potatoes, a carrot and parsnip combination, or even turnips can be a delicious way to top off the pie.

One of my favorite dishes for this time of year is my vegetarian shepherd's pie using lentils for the crust.  Because only half of my family are vegetarians, I usually make two pies, one with a ground turkey crust and one with a lentil crust.  This means there are plenty of tasty leftovers to keep everyone happy for a couple of days.

About lentils

Lentils, (Lens Esculenta), also known in Indian cuisine as dal, are a legume (as are all dried beans and peas).  While most legumes need to be soaked before cooking, lentils are very quick and easy to prepare. 

They come in different varieties, green, brown, black, yellow, orange, and red, although most of us are familiar with the green kind which is easily available.  Lentils are nutrient-dense powerhouses and their nutrition content includes being very high in fiber, folate, tryptophan, and manganese. Their nutrient-rich profile makes them good for healthy bones, fatty acid and cholesterol synthesis, and help stabilize blood sugar among other things.  They are also good sources of protein, iron, and phosphorus, all of which the body needs for bone health.

Cooking with lentils

When cooking lentils it's important to know that they are often packaged straight from harvest. So they need to be sorted and rinsed before you can cook them. The general ratio for cooking lentils is 1 cup of lentils to three cups of water or nourishing broth.

After cooking it's best to let them sit for 10 minutes or so to firm up before using in a recipe. Otherwise if you try to use them while they are still warm they tend to get mushy.

If you are using them in a salad, let them cool completely before adding the other ingredients and your dressing.

 

Vegetarian Shepherd's Pie
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Ingredients
  1. 1 cup lentils
  2. 3 cups water
  3. 1/2 C. chopped onion
  4. 1 T. nutritional yeast
  5. 1 T. dried, Kirkland No Salt seasoning
  6. 1 tsp. sea salt
  7. 2 C. lightly steamed or heated veggies
  8. 1 Tbsp GMO coconut aminos
  9. 2 C. mashed potatoes
  10. paprika
Instructions
  1. Lightly grease pie pan
  2. Preheat Oven to 350F
  3. Bring the water to a boil
  4. Add the lentils and the onion, cook on medium for approximately 30 minutes
  5. Remove the lentils from the heat and let sit 10 minutes
  6. Mash together with nutritional yeast, seasoning, and salt
  7. In a lightly greased pie pan, put in the mixture and shape it into a bottom crust
  8. Fill the crust with veggies
  9. Drizzle with coconut aminos
  10. Top with mashed potatoes
  11. Sprinkle with paprika
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

 

Spicy Millet Muffins
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Ingredients
  1. 2 1/4 C gluten free flour baking blend
  2. 1/3 C millet
  3. 1 t baking powder
  4. 1 t baking soda
  5. 1 Tsp fine sea salt
  6. 1 jalapeno seeded and minced fine
  7. 1 T toasted cumin seeds
  8. 2 T toasted pine nuts
  9. 1 C buttermilk
  10. 1/2 C olive oil
  11. 1/2 honey
  12. 1 egg whisked
Instructions
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Oil a 12 cup muffin tray and line the bottom of each with cut parchment paper
  3. Mix all dry ingredients with the jalapeno, toasted pine nuts and the cumin seed.
  4. Mix all wet ingredients together then fold into the dry ingredients until incorporated well.
  5. Fill each cup 3/4 full and bake for approximately 15 minutes.
  6. Let cool and remove from tin.
Notes
  1. You may want to do 2 pans as this recipe makes a little more than a dozen muffins. You can fill the empty muffin tins with water or pie-weights to help make the cooking time a little more even.
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 
Don't forget to check out these other delicious lentil recipes:

child's peanut allergy

Food Allergy Awareness: Raising A Child With Peanut Allergy

by allergies, immune system, legumes, nuts,

This article by Ned Newton shares his experience as a parent who has had to learn to deal with the issues of food allergy, his young child's health and safety, and how it has changed the nutritional plan in their home.

It seems pretty ridiculous now, but I have always remembered the one kid in my elementary school class who was allergic to chocolate. Me? I liked chocolate. A lot. But this one allergic reaction meant that any cupcakes that were brought in for birthday parties were always, to my disappointment, chocolate free.

Peanut Allergies

When my four year old son was diagnosed with peanut allergies, my first thought was about Joey from middle school. I was afraid that my son would be stigmatized, even if it was not in an overt way, for being different. Then I learned about EPI-pens and anaphylactic shock, and I had a new set of almost overwhelming concerns.

(more…)

Three Bean Salad

by legumes, recipes, vegetarian, , ,

This is a guest post by my Aunt Haya who recently shared a very sweet story about food, connections and memories.  I love food stories.  I like hearing where food came from, how it's changed, and the associations we make with our food; those moments that join us together.  I agree with my Aunt that in this overstimulated fast-paced world it's nice to have these kinds of connections to make us stop a moment and reflect on the various ways that our food comes into our lives. I also love how so many recipes, when shared, keep the name of the person who gifted them to us.

This evening my congregation will be hosting a group of 32 members of a congregation in Maryland who are on a 10 day tour of Israel with their Rabbi. After many guided tours to historical sites they are looking forward to sitting and talking with folks who live here. I have been asked to contribute my three bean salad to the meal.   I am always glad to make and share it.  While assembling the ingredients I stopped to think about it's entry into our lives. 

Nowadays, three bean salad is well known all over the US and multiple variations are on the web. But while living in Houston (in the late 1960s), my husband and I made sure that each of us would have some private time each week, with each of our children.  On one such outing I went with our son Daniel to attend an outdoor performance of an abridged version of some Gilbert and Sullivan operetta out on a lawn of The University of Houston. I think that it was the Pirates of Penzance, but am not sure. 

I did not recognize anyone sitting near us in the audience but Daniel soon picked up a conversation with a boy near his age. I introduced myself to his mother and learned that they were in Houston for the summer while her husband, a school teacher, took summer classes at U of H, in order to eventually qualify to become a school principal in their home town somewhere I think in Arkansas or Alabama. He was often busy attending those summer program classes or working in the university library on his homework, so she and their son were exploring Houston on their own. 

I invited them to join our family picnic the next week in Herman Park on the 4th of July--speeches, fire works and all. They were glad to accept and she brought three bean salad that she'd made. We'd never tasted one before. We all enjoyed it so I asked for her recipe. She wrote out on a piece of paper which I copied on to a file card after I returned home. I added her name Eula Ross.  We got together only once or twice more during that summer, but three bean salad became a staple in our family's favorite summer recipes; particularly as a contribution to buffets and picnics.

Here in Israel the recipe has changed somewhat. I add diced fresh rosemary needles (that I pick fresh from the shrubs) to the chopped parsley in the original recipe and often use chickpeas for the third bean. 

Today I found that I needed to purchase more chickpeas so used red beans as I have no red onion and wanted to add color other than the chopped sweet red pepper to the salad.  I use less sugar in the dressing that Eula Ross recommended and the minimum quantity of oil.  But each time I prepare this dish, whether or not I check the details on the old file card or fly free with improvisations, I think a special thanks to Eula Ross where ever she is now. 

I am sharing this story with you because in this day and age of instant communication, information from people whom one never meets, an entire rainbow of recipes for any dish for which one could possible conceive of hankering, this older, slower, deeper time of meeting a stranger who became an acquaintance and shared her recipe and it's evolution to fit my current location and dietary preferences, pleases me a great deal.

Eula Ross' Three Bean Salad

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Ingredients
  

  • 2 cups each green string beans, yellow string beans, red beans or pinto beans
  • 2 stalks of celery cut into cubed shape pieces
  • 1/2 red union diced
  • 1 cup chopped fresh parsley
  • 1/2 cup chopped bell peppers
  • 1/2 cup vinegar
  • 1/3 cup sugar
  • 1/4 to 1/2 cup oil
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon fresh ground black pepper

Instructions
 

  • Whisk the five dressing ingredients together and pour over the vegetables.
  • Mix together cover and chill in fridge.
  • Keeps for 10 days

Notes

Aunt Haya's changes: 
  • 1 Tablespoon of chopped fresh rosemary to the parsley
  • I used frozen cut yellow and green beans which I steam over boiling water just until they thaw, so that they are still a bit crisp
  • I sometimes substitute chick peas for the red or pinto beans – I soak which ever of the three that I use overnight, then cook them myself, drain them before adding to the salad. (I find commercial canned beans of all three types, over cooked (too soft) and too salty)
  • I use only 1 teaspoon of salt
  • About 1/3 cup of oil
  • Reduce the amount of sugar
  • I like to use apple cider vinegar

Pressure Cooker Curried Rice and Beans

Pressure Cooker Curried Chickpeas And Rice

by Instant Pot, legumes, recipes, vegetarian

Afraid of the pressure cooker

I have a confession to make.  I've always been a little afraid of pressure cookers.  When I was growing up my mother didn't use one.  By the time I was exposed to them as a young adult, the concept seemed a little scary.

When I talked to my mother about it she told me that her mother had used a pressure cooker when she was growing up.  So I asked my mother why she never used one.  She replied by sharing a story about my Nana, my father's mother, involving a pressure cooker.  

Apparently, in the middle of cooking dinner with the pressure cooker, something went horribly wrong. There was some kind of an explosion and the lid blew off.  There was so much force involved that the lid embedded itself in the ceiling of Nana's kitchen.  

One can only imagine the horror and disbelief … and what the kitchen must have looked like.  Mom wasn't exactly sure how Nana managed to get the lid out of the ceiling.  That was the end of pressure cooking as far as Nana was concerned. Needless to say that episode was enough to convince my mother that she did not want to use a pressure cooker.  Ever.

Learning to use a pressure cooker

 Not having grown up around one neither did I.  Until now. Fast forward many years….my friend Emily at The Kindred Kitchen invited me over for dinner.  She made an amazing dinner in her pressure cooker.  She was so confident, so calm, and it was all so delicious!  I was hooked and wound up buying one of my own.

I've been experimenting with it and have discovered that I absolutely love it; it is rapidly becoming one of my favorite kitchen appliances.  Meats and vegetables are delicious, colorful, flavorful, and oh so tender.  The real prize-winning use, however, is for rice and beans, of all different flavor profiles.  It is so quick, so easy, and it comes out just right.  I absolutely love my pressure cooker and owe Emily a debt of gratitude for helping me to change my mind.  This recipe for curried chickpeas and rice is based on one that she shared with me.

Pressure Cooker Curried Rice and Beans
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Ingredients
  1. 1 cup chickpeas, picked over and rinsed
  2. 1 cup brown rice
  3. 1 medium onion, diced
  4. 2 cloves garlic, minced
  5. 2 tablespoons curry powder
  6. 2 cups vegetable broth
  7. sea salt and fresh ground pepper to taste
  8. 1/2 cup chopped cilantro
Instructions
  1. In the morning set the chickpeas to soak in a pot of hot water
In the evening assemble your meal
  1. Drain and rinse the chickpeas
  2. Heat the olive oil in the pressure cooker
  3. Saute the onions and garlic for a few minutes until soft
  4. Add the curry powder and stir for a moment
  5. Add the rice and stir until the rice is coated
  6. Add the broth, chickpeas, salt and pepper
  7. Lock the lid in place and bring to high pressure
  8. Reduce the heat but still maintain high pressure
  9. Cook for 9 minutes and remove from heat
  10. Let pressure drop naturally for another 5 minutes
  11. Quick release and then remove the lid
  12. Stir in the chopped cilantro and serve
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

New and improved pressure cooking

Fast forward again. After I became comfortable with using a pressure cooker a lovely new device came on the market.  The Instant Pot! I love my instant pot and it's pressure cooking capabilities. This dish works just as well in the instant pot and only needs a few modifications.

Instant Pot Curried Chickpeas and Rice
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Ingredients
  1. 1 cup chickpeas, picked over and rinsed
  2. 3 cups of water
  3. 1 cup brown rice
  4. 1 medium onion, diced
  5. 2 cloves garlic, minced
  6. 2 tablespoons curry powder
  7. 2 cups vegetable broth
  8. sea salt and fresh ground pepper to taste
  9. 1/2 cup chopped cilantro
Instructions
  1. Add chickpeas and 3 cups of water to IP
  2. Cook for 2 minutes
  3. Natural release for 10 minutes, then quick release
  4. Rinse well and set aside
  5. Heat the olive oil in the IP
  6. Saute the onions and garlic for a few minutes until soft
  7. Add the curry powder and stir for a moment
  8. Add the rice and stir until the rice is coated
  9. Add the broth, chickpeas, salt and pepper
  10. Lock the lid in place and bring to high pressure for 25 minutes
  11. Natural release for 15 minutes, then quick release
  12. Stir in the chopped cilantro and serve
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

If you enjoyed this article, please join my community to receive more information and special offers with my free newsletter, Food News You Can Use  (I do the research so you don't have to). This concise, informative newsletter gives you updates you need to know about the ingredients for living a healthy life.

black bean

Black Bean Casserole

by flexitarian, herbs and spices, legumes, recipes, vegetarian,

I previously posted a Meatless Monday menu of black bean casserole, roasted asparagus, spring onions, cauliflower, and cauliflower greens. It was a delicious dinner. I received a request for the recipe and decided to post it over here on the blog.

Benefits of Black Beans

I love oven roasting veggies; it's such a simple way to prepare them and makes fabulous leftovers. Black beans are a great flexitarian choice; they're tasty, easy to prepare, and go well with many different types of dishes.

Adding beans to your diet, if you don't already eat them, is such a healthy thing to do because not only are you getting protein, but you're also getting lots of fiber. One cup of black beans provides 15 grams of fiber and 15 grams of protein. A pretty good deal in my book. Even better, you're also getting many B vitamins, primarily thiamin and folate, plus iron, copper, magnesium, phosphorus, potassium, and manganese.

Recipe Adjustments and Preferences

This black bean casserole is one of my favorites because, with the addition of the corn tortillas, it makes a complete protein. The original recipe I developed calls for a generous sprinkling of shredded cheese on top; however, due to my new dietary restrictions, I am avoiding cheese. I've discovered that rice cheeses and other "fake" cheeses are unpleasant for my palate, both in taste and texture, so I've been feeding what I bought to the dogs (who are thrilled) and just leave out the cheese altogether. But if you're a cheese fan and can eat it, use about 3/4 cup.

Ingredient Choices

Being where we are in the growing season at the moment, with tomatoes so very expensive (and my garden burned to a crisp due to drought), I've turned to my favorite Pomi Chopped Tomatoes, which come in a box rather than a can, so there is no BPA. When tomatoes are in season and not hideously expensive, I definitely prefer them and use about four in this recipe.

black bean

Black Bean Casserole Recipe

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Ingredients
  

  • 2 tablespoons olive oil
  • 1 large red onion, chopped small
  • 2 cloves garlic, minced (more if you like lots of garlic)
  • 2 ribs celery, chopped small
  • 1/2 of a 26 oz box of chopped tomatoes
  • 2 cups cooked black beans
  • 1 teaspoon cumin
  • 6 medium-sized corn tortillas, cut or ripped in half
  • 2 tablespoons minced cilantro
  • 1 tablespoon lime juice
  • 2 spring onions, chopped
  • Sea salt and pepper to taste
  • Hot sauce (optional)

Instructions
 

  • Preheat oven to 350°F.
  • Lightly grease a medium round pie dish.
  • In a pan, heat olive oil and sauté onion until wilted.
  • Add celery and garlic and sauté until celery is wilted.
  • Add black beans, tomatoes, and cumin, and cook until heated through.
  • Remove from heat and add salt and pepper to taste.
  • In the pie pan, layer 4 corn tortilla halves with 1/3 black bean mixture (the top layer is where the cheese goes if you're using it).
  • Repeat layers, ending with the bean mixture.
  • Cover and bake for 30 minutes.
  • Remove from oven, and sprinkle with spring onions, cilantro, and lime juice.

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Eat White Food

by immune system, legumes, pantry, protein, vegetables, vegetarian

I frequently spend a lot of time asking people to eat the colors of the rainbow.  There are so many tasty colorful foods that I am at a loss to understand how the Standard American Diet came to be mostly beige.  On my Facebook Fan Page I often push colorful foods.  For the most part this means fruits and vegetables that are higher in nutrients, tasty and easy to incorporate into the diet in their whole food form.

Today however I'm here to advocate for white foods; at least some of them.  I'll still be one of the first to tell you that white rice, white pasta, white bread, white potatoes and that ilk are primarily simple carbs and not a great choice.  But there are some other white foods that are fabulous and should definitely be part of your nutritionally dense, healthy eating plan.

Cauliflower ] photo: Liftarn

Cauliflower – A cruciferous vegetable that is loaded with vitamin C, cauliflower also provides vitamin K, and some folate.  It's also got a type of phytonutrient called glucosinolates which are a good choice for detoxification activity within our bodies.  Antioxidant and anti-inflammatory properties make cauliflower high on the list for cancer prevention and heart health while it's high levels of fiber make it a great choice for supporting healthy digestion.  You can eat it raw, steamed, baked, roasted, and cooked.  Don't forget about the greens, these are also edible and make a great addition to a stir fry or curried greens.

Parsnip | photo: A.Cahalan

Parsnips – A root vegetable that is loaded with fiber, parsnips also provide vitamin C, vitamin K and folate.  They have a wonderful mineral content that includes calcium (yes folks, 1 C. of parsnips gives you 5% of your RDV for calcium), magnesium, phosphorus, potassium, and manganese.  I've read that before people knew that potatoes were edible, parsnips were one of the prized root vegetable for their mild, delicious flavor.  They can be eaten raw, cooked, mashed, steamed, and make a wonderful addition to a root vegetable medley or a carrot, sweet potato, parsnip latke.

Garlic | photo: geocachernemesis

Garlic – Another wonderful root vegetable garlic is a fabulous antiviral, antibacterial, antifungal, cancer fighting, immune system boosting food that needs to be a part of your diet.  If chopped and let to sit for a few minutes oxidization boosts the powerful antioxidant allicins.  Many people, myself included, when feeling a little under the weather, will chop a clove or two of garlic and swallow it down raw (do not do this on an empty stomach as it may cause digestive upset).  Delicious, healthy, easy to use in a vast array of dishes, it's one white vegetable that belongs in your pantry.  As tasty as it is, it's no wonder that there's a recipe for chicken with 40 cloves of garlic.

White Onion | photo: multadroit

Onions – there are all different types of onions so it seems a bit odd to single out the white ones since I tend to use them all.  The white ones include sweets, cipollinis, shallots, pearl onions and more.  Try them all, they're delicious and so good for you. High in chromium, which is great for your blood sugar, onions also have a high level of sulfur compounds which makes them a great choice as a heart healthy, immune boost, cancer fighting, anti-inflammatory vegetable.  They also provide copper which is important for bone health.

Mushrooms | photo: Chris 73

Mushrooms – everyone is going crazy for shitake, oyster, portobello, maitake and other mushrooms these days.  But that doesn't mean that you should discount those tasty white mushrooms.  They pack a nutritious punch with lots of fiber, vitamin B12 (especially important for vegetarians and vegans), potassium, copper, and selenium.  1/2 cup of mushrooms provides a whole lot of flavor yet only 7 calories. Another easy, versatile vegetable they can be used in many different ways in a wide variety of cuisines.

White Beans | photo: Rasbak

White Beans – This color covers a number of different kinds of beans, navy, great northern, cannellini, pea beans, and more.  A great source of protein, white beans also offer a great source of iron and fiber.  They are good for stabilizing blood sugar, good for your heart, your digestion and can be eaten so many different ways.  They pair well with an almost endless combination of vegetables, herbs, and spices.  One of my favorite ways to eat them is cold (after cooking) in a salad drizzled with a pesto dressing.

Celeriac | photo: AlbertCahalan

Celeriac – Sometimes referred to as celery root this tastes like a cross between celery and parsley.  It's great in combination with other root vegetables, goes great into a slaw, cooks up well in a casserole, and is another great choice to add to your diet.  Low in calories but high in vitamin C, vitamin K, vitamin B6, phosphorus, potassium, and manganese it's considered a detoxifying vegetable.  It may also help with blood pressure health and support bone health.

So eat a rainbow of food, whole foods that is, but don't forget white is all the colors of the rainbow and needs to be part of your plate too.

what's in season: june

Superfoods Trending Down

by eggs, fruit, immune system, legumes, nuts, super foods
According to a recent news article, superfoods are trending down.  Not all superfoods, just the ones that have been the media darlings, acai, goji berries and the like.  I actually like this trend because as I wrote previously (back in 2008 I might add) we don't need to import superfoods. Bringing them to your table from other countries that adds to the environmental impact of sourcing them. We would do better to utilize those that are readily available.  It's more sustainable, eco-friendly, and also easier on your wallet.

What are superfoods

While there isn't a true definition for a superfood, it's generally accepted that they are foods with high levels of vitamins, minerals, and/or antioxidants. Eating them is supposed to be beneficial due to their increased nutrient values. To take advantage of their health benefits, choose local, or domestic, options.

Domestic superfoods

Berries– with lots of fiber and antioxidants they're great and easy to add to the diet in cereal, yogurt, salads, plain, anytime.
 
Eggs – high in protein (1 egg provides 6 g) with lutein and zeaxanthin (good for your eyes) eggs are nourishing, versatile and satisfying.
 
Nuts – raw and unsalted are the best. Soaked nuts are optimal for good nutrition. Providing monosaturated fats they are a great heart-healthy choice.  Add them to foods such as cereals or baked good or take some along for healthy nutrition boosting snack.
 
Broccoli – yes, it is a super food.  With an amazing nutritional punch, it provides not only fiber and a wide range of vitamins, but it also has sulforaphane which is a potent cancer-fighting detoxifier.
 
Beans – with a hefty dose of fiber and iron beans are an all-around good for you food.  Soups, stews, and dips are a great way to add them to your meals.
 
Beta-carotenes – okay so this isn't a food but rather a group of foods.  Found in orange foods (think sweet potatoes, winter squashes, carrots, etc) and dark leafy greens (the chlorophyll hides the color) like kale, spinach, collards, and more betacarotene is a powerful antioxidant that supports immune system health, reproductive health, and it's very good for your eyes.
 
So while imported superfoods may be trending down I'm rooting for an overall upward trend in the concept of nourishing foods.
 
shitake pinto bean burger

Shitake Pinto Bean Burgers

by legumes, recipes, vegetables, vegetarian, , ,

My friend Alexandra shared this fabulous recipe with me and is letting me share it with all of you.  

I love bean burgers but confess that sometimes I get tired of the same recipe over and over again.  I also usually make lentil or black bean burgers.  This recipe sparked my interest because it was a different kind of bean and the addition of shitake mushrooms.

Mushrooms can be a very wonderful food to add to your diet.  Asian cultures promote the use of mushrooms for the medicinal values, they do have healthy properties, and they are very tasty. Shitake mushrooms in particular have something called lentian in them, a substance that helps to boost the immune system, and studies indicate that it has anti-cancer properties.  Shitake mushrooms are also a good source of iron, vitamin C, and fiber as well as providing some protein.

Here's Alexandra's recipe, let us know what you paired it with.

shitake pinto bean burger

Shitake Pinto Bean Burgers

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Ingredients
  

  • 3 1/2 cups or 1 can of pinto beans
  • 1 cup rough chop shitake mushrooms
  • 1 small red onion diced
  • 1/2 cup green onions diced
  • 3-4 cloves of crushed garlic
  • 1/2 tsp each of cumin and corriander
  • Sprinkle of chipotle chili powder

Instructions
 

  • Saute garlic and onions for 2-3 minutes
  • Add mushrooms, green onions, cumin and corriander
  • Cook for 2-3 minutes
  • While veggies are cooking, mash beans
  • Add veggies, chipotle chili powder, salt & pepper to beans, mix well
  • Shape into patties
  • Line a cookie sheet with parchment paper
  • Spread a bit of coconut oil on paper (helps with browning)
  • Place patties on cookie sheet and bake in 400 degree oven for about 30 minutes, flipping after 15 minutes
  • These are great topped with avocado and a side of greens. Enjoy

How To Make Bean Sprouts

by legumes, pantry, questions, recipes

I love bean sprouts.  They're delicious and a great source of nutrition.  Just the act of sprouting beans increases their nutrition.  It also makes their nutrients more bio-available because the first step, soaking, removes phytic acids which interfere with nutrient absorption.

A while back my friend Jen asked me how to make them.  She had been interested in doing it but was afraid it was too difficult.  She wanted pictures to show her how it was done.  I promised that the next time I made bean sprouts I would take pictures and share the process.

This is a batch of lentil, adzuki, mung bean sprouts.  You can use any beans you like depending on what you have handy in your pantry.  I almost always have mung beans and lentils so I use those a lot.  The other beans vary.  I usually make a bean sprout mix with anywhere from three to five different kinds of beans.

Start by putting a small handful of each of the different beans into a colander and picking them over.  Dry beans frequently have small rocks, little clumps of dirt or other debris in the package, it's important to sort through them before you use them.

After picking them over, rinse the beans well.
Then…

Put them into a bowl and cover them with water.
Put them in the oven overnight

(Be sure to put a note on the oven so you don't accidentally turn it on to pre-heat
when your beans are in there.  Trust me on this one.)
The next morning take your beans out of the oven and drain them.
Rinse them well and put them back in the oven.

The next day rinse and drain your beans and put them back in the oven.
Keep doing this.
On day two or three you will notice that your beans have little white sprout tails.

On day three or four you will notice that lots of beans have sprouted and they are ready to eat.

How long they take to sprout depends on how warm or cold it is in your house.  Warmer weather
causes them to sprout faster so in my house it's usually three days.
Once you have your sprouts ready to eat it's best to store them in the fridge.
What can you do with them?  I put mine into salads, stir fry, curry, smoothies (just a tiny bit for a protein boost), I also eat them raw as a snack.  They're absolutely fabulous.
I hope you'll give it a try.
Be well.