NEWS YOU CAN USE
Healthy Lifestyle and 3-4-4:: The Secret of Beans
3-4-4
Dr. Rowley’s Nutritional
Method of
Eating
Dr. Rowley’s Nutritional
Method of
Eating
Beans have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine to thirteen grams of fiber. Soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron.
Beans were an important alternative source of protein throughout the Old and New World history, and still are today. There are over 4,000 cultivators of bean on record in the U.S. alone. There are many bean types, including: broad bean, moth bean, azuki bean, mung bean, ricebean, black eyed peas, chickpea (also known as garbanzo bean), indian pea, lentil, hyacinth bean, runner bean, lima bean kidney bean, soybean, winged bean, pigeon pea, velvet bean, jack bean, sword bean, lupini bean, coral bean, turtle beans (a.k.a. black beans), and the list goes on.
Flatulence: Many edible beans contain oligosaccharides, a type of sugar molecule also found in cabbage. An anti-oligosaccharide enzyme is necessary to properly digest these sugar moleculesl. The normal human digestive tract does not contain any of these anti-oligosaccharide enzymes. As a result, the digestion process produces flatulence causing gasses as a byproduct. This aspect of bean digestion is the basis for the children’s rhyme “Beans, Beans, the Musical Fruit. The more you eat the more you toot.”
Despite the gas that can be produced, we want you to enjoy eating beans. You can cook them and make soup, cold salads, and pate. Beans have fiber, folate, manganese, protein and iron. Enjoy!
Beans were an important alternative source of protein throughout the Old and New World history, and still are today. There are over 4,000 cultivators of bean on record in the U.S. alone. There are many bean types, including: broad bean, moth bean, azuki bean, mung bean, ricebean, black eyed peas, chickpea (also known as garbanzo bean), indian pea, lentil, hyacinth bean, runner bean, lima bean kidney bean, soybean, winged bean, pigeon pea, velvet bean, jack bean, sword bean, lupini bean, coral bean, turtle beans (a.k.a. black beans), and the list goes on.
Flatulence: Many edible beans contain oligosaccharides, a type of sugar molecule also found in cabbage. An anti-oligosaccharide enzyme is necessary to properly digest these sugar moleculesl. The normal human digestive tract does not contain any of these anti-oligosaccharide enzymes. As a result, the digestion process produces flatulence causing gasses as a byproduct. This aspect of bean digestion is the basis for the children’s rhyme “Beans, Beans, the Musical Fruit. The more you eat the more you toot.”
Despite the gas that can be produced, we want you to enjoy eating beans. You can cook them and make soup, cold salads, and pate. Beans have fiber, folate, manganese, protein and iron. Enjoy!
Lunch: Strawberries, Spinach salad with shredded carrots, radishes, bell peppers, black beans and rice
Dinner: Kiwi, Kale salad with onions, chunks of steamed yams with apple cider vinegar and olive oil, millet and lentils
Remember 3-4-4: Fruit, Orange Vegetable, Green Vegetable and Protein/Starch
Moroccan Lentil Stew
Beans are high in protein and have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine to thirteen grams of fiber. Soluble fiber can help lower blood cholesterol.
1 cup lentils (brown not red)
1 piece of kombu
2 tablespoon olive oil
1 large onion, finely chopped
4 cloves garlic, minced
1 piece of kombu
2 tablespoon olive oil
1 large onion, finely chopped
4 cloves garlic, minced
1 1/2 teaspoons ground coriander
1 teaspoon ground cumin
1/2 teaspoon cayenne pepper
3 to 4 cups of water
Serve over millet or brown rice
1 teaspoon ground cumin
1/2 teaspoon cayenne pepper
3 to 4 cups of water
Serve over millet or brown rice
1. Combine lentils with water and kombu in a saucepan and bring to a boil. Reduce heat to low and simmer covered, about 1 hour.
2. Heat oil in a medium saucepan over medium-high heat. Add onion, cook for 3 minutes, then the garlic, cook for one minute, and then the spices, cook for one more minute.
3. Add the lentils to the onion, garlic and spice mixture.
4. Serve over millet or brown rice!
Enjoy
2. Heat oil in a medium saucepan over medium-high heat. Add onion, cook for 3 minutes, then the garlic, cook for one minute, and then the spices, cook for one more minute.
3. Add the lentils to the onion, garlic and spice mixture.
4. Serve over millet or brown rice!
Enjoy
