Meatless Monday:Pair Beans and Grains for Good Health

One Step At a Time...

You Can Go Meatless

For All Three Meals

Meet the dynamic food duo of beans and whole grains— and let it star on your dinner plate several times each week.

Beans and grains have sustained cultures around the world for centuries. The pairing of the two began out of necessity, due to shortages of animal protein and abundant plant foods during the earliest days of agriculture, but has long since become a sustained marriage that has shaped culinary tradition, from Indian dal with rice to Middle Eastern hummus with pita, and Mexican black beans with corn tortillas. It’s no coincidence that bean-grain pairings are also an economical protein source, serving up nutrition and health benefits as well as global culinary adventure.

Beans + grains = good nutrition. On their own, beans and grains, while protein-rich, may be a bit low in one or more of the nine essential amino acids that make up a complete protein. But when consumed together in a healthy diet pattern, the amino acids are pooled to meet the body’s protein needs, which explains the prevalence of these pairings in so many cultures.

Both beans and grains are good sources of dietary fiber, which most people don’t get enough of, according to Jill Nussinow, MS, RD, author of Nutrition CHAMPS: The Veggie Queen’s Guide to Eating and Cooking for Optimum Health, Happiness, Energy and Vitality. Dietary fiber promotes digestive health, controls blood sugar and provides a feeling of fullness. Studies have shown that foods containing dietary fiber, like beans and whole grains, may lower the risk of colorectal, pancreatic and colon cancer, lower cholesterol levels, and improve heart health.

Beans and whole grains are also rich in beneficial plant compounds, such as lignans, which have been shown to lower cholesterol levels and reduce risk of cardiovascular disease; and phytic acid, which has been shown in some studies to stop abnormal cell growth and shrink tumor size. This combo also delivers a generous dose of B vitamins, including heart-healthy folate and thiamin, which strengthen the immune system. A one-cup serving of cooked black beans with brown rice provides more than 9 grams (over 30% Daily Value) of dietary fiber and 10 grams (over 15% DV) of protein, as well as over 30% DV of folate and 20% DV of thiamin.

Pair beans and grains in your kitchen. The many colors, shapes, textures and flavors of beans, including soybeans, peas and lentils, and whole grains, like quinoa, wheat berries and farro, are a great way to boost your culinary cache. Add them to favorite recipes for a fresh twist—whole-wheat pasta salad with red beans, navy bean soup with bulgur, or black bean tacos with fresh corn salsa for Meatless Monday. This age-old coupling is also a gateway to exploring the diverse cuisines of the world. Tabbouleh with kidney beans is rich in Middle Eastern flavor, an edamame and vegetable stir-fry with rice has Asian flair, and Hoppin’ John, the classic black eyed pea and rice dish, is Southern comfort at its best.

“A veggie burger is one of the best ways to eat beans and grains together,” Nussinow says. She cooks brown rice with lentils—or any combination of whole grain and bean—and makes a veggie burger by adding mushrooms, onion, sun-dried tomato and a seasoning of choice—Italian, Thai curry, Middle Eastern spices or Mexican spices. Try different bean-grain combinations to optimize enjoyment and nutrition. Nussinow says, “The more variety people get, the better. That way, you know you’re getting a variety of nutrients.” —Lori Zanteson

Healthy Meatless Recipe:

Kale Salad With Crispy Eggplant

(Adapted from Maria of Bean a Foodie)

Ingredients:

• 1 bunch dinosaur kale(Tuscan or Lucinato), washed, cleaned and chopped
• 1/3 cup parmesan cheese shavings
• 1/3 cup pine nuts, toasted
• 1 medium to large eggplant, sliced in to 1/2″ rounds
• 1 cup whole wheat panko bread crumbs
• 1/4 cup za’tar spice
• 1/2 tsp freshly ground pepper
• 1 egg, scrambled with 2 tbsp water
• 1/3 cup whole wheat flour
• non-stick cooking spray
• 2 tbsp – 1/4 cup lemon vinaigrette

Directions:

1. Preheat oven to 425 F.
2. Set out 3 separate flat bottom bowls or baking dishes. Add the flour to one dish. Add eggs and water to another dish, scramble to combine. In the third dish add in both bread crumbs, za’tar spice and ground pepper.
3. Prepare a large sheet pan or baking pan with parchment, cooking spray or a silpat. Working in small batches first coat eggplant rounds in the flour. Then move to egg and thoroughly coat. Finally transfer eggplant into the breadcrumb mixture. Press down lightly to ensure a thick coating of breadcrumbs.
4. Place on sheet pan . Lightly spray the tops of the eggplant with non stick cooking spray.
5. Bake at 425 for about 20-25 minutes. As many oven temperatures differ, monitor eggplant to make sure it does not burn. The eggplant rounds should turn golden brown and the breadcrumbs toasted and crunchy when finished.
6. While the eggplant bakes, toss the chopped kale with the lemon vinaigrette – add more or less dressing based on your taste. Plate salad and sprinkle on the pine nuts and parmesan shavings.
7. When the eggplant is finished baking, top each salad with 2-3 crispy rounds.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Start the Week with Exercise

Monday is the perfect opportunity to start fresh. Hit the reset button and kick off the week with exercise.Move It Monday supplies you with great resources to get active. Check out the equipment-free workout routines, motivational quotes or exercise tips.

Remember Green Goes with Everything

A Healthier Environment, A Healthier You

We've all heard the saying, “You are what you eat.” But the same can be said of what you drink, what you breathe, and anything else you are exposed to. How healthy your environment is has a direct impact on your physical health, and nowhere is this more apparent than in your own home. Making simple choices like switching the products

you use daily is just one way that you can create a healthy atmosphere for your family to live in.It gives you peace of mind to know that the ingredients in these cleaning solutions won't harm your loved ones but still remove the germs and bacteria that could. At the same time, you can feel a sense of accomplishment that you are contributing to a cleaner ecosystem by using products that are easy on the environment and take up less space in landfills.

Have a great week and remember a better tomorrow starts with what you eat today!

Do you have a favorite meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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~ OG Mandino ~