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:
- Preheat oven to 425 F.
- 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.
- 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.
- Place on sheet pan . Lightly spray the tops of the eggplant with non stick cooking spray.
- 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.
- 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.
- 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
Make sure to follow me on Twitter @lq_wellness
Like me on Facebook
“Use
wisely your power of choice.”
~
OG Mandino ~
