Tag Archives: fiber

Anti-Aging: 7 BEANS

…BEANS…

FACT :: There are aproximatly 13,000 species of beans and legumes in the world!  Now that’s variety!

Diets rich in beans are being used to:

  • reduce risk of many cancers

  • improve diabetics’ blood glucose control

  • lower blood pressure

  • regulate  colon function

  • lower cholesterol levels

  • prevent and cure constipation

 Richly colored dried BEANS offer a lot of antioxidant protection!  Red kidney beans actually have more antioxidants than blueberries!

Beans are loaded with

FIBER and PROTEIN


Brown Rice and Black Bean Burritos Rachael Ray

Ingredients
  • 2 cups chicken stock or water
  • 1 cup brown rice
  • Salt and ground black pepper
  • 3 tablespoons EVOO – Extra Virgin Olive Oil, divided
  • 1 small onion, chopped
  • 2 cloves garlic, finely chopped or grated
  • 1 jalapeño, chopped
  • 1 teaspoon cumin
  • 1 15-ounce can fire-roasted tomatoes, diced
  • 2 14-ounce cans black beans, drained and rinsed
  • 4 large, whole wheat tortillas
  • 1 cup of smoked white cheddar
  • 1/2 head iceberg lettuce, chopped
  • 4 small tomatoes, seeded and diced
  • 2 scallions, white and green parts, thinly sliced
  • 1/2 bunch (about a handful) of cilantro leaves removed from stems
  • 1 tablespoon honey
  • Juice of 1 lime
  • A few dashes hot sauce
  • 1 jicama, peeled and cut into matchsticks
  • 1 red onion, sliced
  • 2 carrots, peeled and cut into matchsticks

Preparation

Place a medium pot over medium-high heat with the stock or water and brown rice. Season with salt and pepper, and bring up to a bubble. Cover the pan, reduce the heat to low and simmer until the rice has absorbed all the liquid, about 25 minutes. Fluff the rice with a fork.
While rice is cooking, place another pot over medium heat with 1 turn of the pan of EVOO, onion, garlic, jalapeño, salt and ground black pepper. Cook until tender, about 3-4 minutes. Stir in cumin and cook about 1 minute then add tomatoes and beans, and heat through, about 2 minutes. Keep warm until the rice is ready.
Just before the rice and beans are ready, place a dry skillet over medium heat. Warm the tortillas in the pan until hot and lightly blistered. Transfer finished tortillas to a plate and cover them in a clean kitchen towel to keep them warm.
When everything is ready, lay down the tortillas and divide the cheese evenly between them. Divide the rice and beans between the tortillas as well as the lettuce, tomatoes, scallions and cilantro. Roll up each burrito.


The Ultimate Chili Allrecipes

Ingredients

  • 1 pound lean ground beef
  • salt and pepper to taste
  • 3 (15 ounce) cans dark red kidney beans
  • 3 (14.5 ounce) cans Mexican-style stewed tomatoes
  • 2 stalks celery, chopped
  • 1 red bell pepper, chopped
  • 1/4 cup red wine vinegar
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried parsley
  • 1 teaspoon dried basil
  • 1 dash Worcestershire sauce
  • 1/2 cup red wine

 Directions

  1. In a large skillet over medium-high heat, cook ground beef until evenly browned. Drain off grease, and season to taste with salt and pepper.
  2. In a slow cooker, combine the cooked beef, kidney beans, tomatoes, celery, red bell pepper, and red wine vinegar. Season with chili powder, cumin, parsley, basil and Worcestershire sauce. Stir to distribute ingredients evenly.
  3. Cook on High for 6 hours, or on Low for 8 hours. Pour in the wine during the last 2 hours.


Anti-Aging: 6 Cruciferous Vegetables

CRUCIFEROUS VEGETABLES

Cruciferous vegetables are from the mustard family ::

MUSTARD GREENS, CABBAGES, BROCCOLI, CAULIFLOWER, 

BRUSSELS SPROUTS, KALE


They prevent and slow down aging in the body!

They are filled with vitamins, fiber, and disease-fighting phytochemicals.

By adding these foods to your daily diet, you may be lowering your risk for cancer!

Some have shown to STOP the growth of cancer cells

for tumors in the:

  1. breast
  2. uterine lining (endometrium)
  3. lung
  4. colon
  5. liver
  6. cervix

                                        according to the American Institute for Cancer Research

These vegetables fight against the overload of 

free-radicals that cause cancer by reducing oxidative stress.


Cruciferous veggies also protect against cardiovascular disease.  Studies have shown that diets rich in these foods lower amounts of inflammation in the body!

Which cruciferous vegetables have the most vitamin A, vitamin C, and folic acid?

The answers are:

  1. Kale (vitamin A)

  2. Broccoli (vitamin C)

  3. Brussels sprouts and broccoli (tied for folic acid)

Brussels sprouts have the most vitamin E (about 9% of the Daily Value) and vitamin B-1 (15% Daily Value). And it’s broccoli and Brussels sprouts again that have the most healthy plant omega-3s: A cup of broccoli contributes about 200 milligrams, and a cup of Brussels sprouts about 260 milligrams.

Here’s a comparison table of cruciferous vegetables, including the nutrients for which they contribute at least 10% of the Daily Value. Keep in mind that about half of the fiber in cruciferous vegetables is super-healthy soluble fiber.

Per 1 cup:

Broccoli

Cauliflower

Cabbage

B. Sprouts

Bok Choy

Kale
(steamed) (frozen, cooked) (raw) (cooked) (cooked) (cooked)
Calories 44 34 22 60 20 36
Fiber 5g 5 2 4 3 3
Vitamin A 33% DV 1% 2% 16% 62% 137%
Vitamin B-2 16% 9% 3% 11% 10% 8%
Vitamin B-6 17% 12% 7% 21% 22% 14%
Vitamin C 165% 75% 38% 129% 59% 71%
Folic Acid 23% 18% 10% 23% 17% 4%
Magnesium 12% 5% 4% 10% 6% 7%
Potassium 14% 7% 6% 14% 18% 8%
Omega-3s 200 mg 140 mg 60 mg 260 mg 100 mg 100 mg

Tips for Enjoying Cruciferous Vegetables

To maximize taste and nutrition, here are some tips for buying and cooking cruciferous vegetables:

  • Don’t overcook cruciferous vegetables. They can produce a strong sulfur odor and become unappealing.

  • You can buy several types of cruciferous vegetables ready-to-go in the frozen or fresh packaged sections of your supermarket, including broccoli, cauliflower, and Brussels sprouts.

  • No raw veggie platter is complete without dark green broccoli or snowy white cauliflower florets.

  • Add raw broccoli or cauliflower florets to your green salad to give the nutrients a big boost.

  • Add chopped cruciferous veggies to soups, stews, and casseroles.

  • When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top. They’re likely to contain more beta-carotene and vitamin C than florets with lighter green tops. If it has yellow in it or is limp and bendable, the broccoli is old — don’t buy it.

according to WebMD

Cauliflower Tomato Soup

One of my family’s favorites from Allrecipes.com

Ingredients


  • 1/4 cup sliced leek (white portion only)

  • 1/4 cup chopped celery

  • 1 tablespoon butter or margarine

  • 1 (10.75 ounce) can condensed tomato soup, undiluted

  • 1 1/4 cups water

  • 1 cup fresh cauliflowerets

  • 1/2 cup frozen peas

  • 1/4 teaspoon dill weed

  • 1/4 teaspoon salt

Directions
  1. In a saucepan, saute leek and celery in butter until tender. Stir in the remaining ingredients. Bring to a boil; reduce heat. Cover and simmer for 12-16 minutes or until the vegetables are tender.

Brown Rice and Steamed Broccoli & Cauliflower

I use this as a side dish or a stand alone meal.

  • cook the brown rice according to the instructions

  • steam either frozen or fresh broccoli & cauliflower

  • combine them

  • drizzle Braggs Liquid Amino’s and Flax Seed Oil on top and mix

  • if you are really feeling healthy, sprinkle kelp flakes over the rice and veggies!

OK, now it’s your turn.  I want to hear from you.

PLEASE share your Cruciferous Vegetables recipes!