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Tuesday, January 18, 2011

Health Tip - Legumes Great Food Choice and Meat Substitute

Health Tip - Week January 17-21, 2011

Legumes
A class of vegetables that include beans, peas and lentils

Legumes : two pods Stock Photo


The most versatile and nutritious food available. Beans & Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium.

            Legumes : Various colorful dried legumes beans as background            Legumes : bottle detail 
Beans & Lentils also contain beneficial fats and soluble and insoluble fiber. A great source of protein that can be a healthy substitute for meat

Types of Beans and Lentils:
  • Adzuki beans
  • Anasazi beans
  • Black beans
  • Black-eyed peas
  • Chickpeas
  • Edamame
  • Fava beans
  • Lentils
  • Lima beans
  • Red Kidney beans
  • Soy nuts

Benefits of Beans & Lentils:
  • Provides slow release of energy
  • Great dietary fiber
  • Promotes healthy digestive track
  • Helps lower blood cholesterol level
  • Reduces the risk of some types of cancer
Cooking Tips:
  • Soak overnight for a Gas-free meal
  • After soaking, rinse beans, cover, add herbs or spices, bring to a boil, reduce heat and simmer gently, uncover, stirring occasionally, until tender ( if you can mashed between two fingers or with a fork) cooking time is usually 45minutes to 1 hour. 

One of my favorite cold weather dishes, put in a  medium to large bowl raw spinach and aparagas and snap peas,  regular quinoa and top with spicy lentils or black beans a perfect vegan dish.  


Remember the body needs Fat so choose well


Live well
Doc V

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