Fruit Salad & Dark Chocolate

Fruit Salad & Dark Chocolate

  • 2 sliced Kiwi
  • 6 strawberries
  • 8 raspberries
  • 5 blueberries
  • ¼ cup of dried cranberries
  • topped chopped 1-22 table spoons of almonds (optional)

1oz of 75% or more dark chocolate

 

Deliciously energizing and antioxidant rich!

Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.

Antioxidant substances include

  • Beta-carotene
  • Lutein
  • Lycopene
  • Selenium
  • Vitamin A
  • Vitamin C
  • Vitamin E

Source: Medline Plus

 

Cucumber Lovers, Try This!

Cucumber Mix

1 cup cumcumbers

1 cup tomatoes

1 tablespoon of chopped herbs (prepackaged in a bottle herbs work as well)

Note: Choose herb of your choice: basil, oregano, etc.

Optional: Add olive oil 1 teaspoon (please not, olive oil is always to be used in MODERATION)

 

Calories 30 with Olive Oil 70

Cholesterol 0 g

Sugar 1

Sodium 1mg

This quick snack gives you sodium and sugar intake naturally.

Vegan Taco

Now, as a vegan who may have already taste meat before, or maybe still want a few of the meat inspired dishes, you may still want to enjoy a taco with out meat. A vegan taco consist of black beans, along with vegetables.

Retrieved from: theveganmouse.blogspot.com/2009/07/black-bean…

Here is the recipe:

Serving Size: 2 tacos

1 cup black beans (cooked)

1 cup of lettuce

1/2 cup of diced tomotoes

1/2 cup spinach (optional, great source of iron)

2 whole wheat soft or hard taco torrila shells

Directions

1. Rinse of black beans (this is if you use bagged or boxed)

2. Bowl water for about 2-3 minutes, put black beans into the bowling pot of water

3. Let them cook for about 20-30 mintues (or until done)

4. Take black beans out of the pan, rinse then off and smoosh down the beans into a the beans lose form

5. Take smashed beans and put them onto the whole wheat taco shell

6. Add other ingredients

7. Add all natural salsa or sauce if you like

Note: If there are any other healthy ingredients you like on your taco, feel free to add them (example. corn, avacado, green peppers and so on)

 

 

Vegan Bean Wrap

Retrieved from: www.myrecipes.com 7 Ways With Black Beans

Bean are a high source of protein. Black beans, 1 cup cooked have 15 grams of protein and 6.7 grams of protein per 100 call. Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding IF content of this legume. (Black beans, WHFoods)

Health Benefits

Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. From a single, one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value and the same amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein (nearly one third of the Daily Value and equivalent to the amount in 2 ounces of a meat like chicken or a fish like salmon). You won’t find this outstanding protein-fiber combination in fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood. The almost magical protein-fiber combination in legumes–including black beans–explains important aspects of their health benefits for the digestive tract, the blood sugar regulatory system, and the cardiovascular system. Each area of systems benefit has a strong research basis. (Black beans, WH Foods)

 

References

  • Anton A, Ross K, Beta T et al. Effect of pre-dehulling treatments on some nutritional and physical properties of navy and pinto beans (Phaseolus vulgaris L.) . Lebensmittel Wissenschaft und Technologie (LWT) — Food Science and Technology. 2008, 41: 771-778. 2008.
  • Azevedo L, Gomes JC, Stringheta PC, et al. Black bean (Phaseolus vulgaris L.) as a protective agent against DNA damage in mice. Food Chem Toxicol. 2003 Dec;41(12):1671-6. 2003.
  • Boateng J, Verghese M, Walker, L et al. Effect of processing on antioxidant contents in selected dry beans (Phaseolus spp. L.). LWT-Food Science and Technology. 2008, 41: 1541-1547. 2008.
  • Carmona-Garcia, R., Osorio-Diaz, P., Agama-Acevedo, et al. Composition and effect of soaking on starch digestibility of Phaseolus vulgaris (L.) cv. ‘Mayocoba’. International Journal of Food Science and Technology. 2007, 42: 296-302. 2007.
  • Davidsson L, Dimitriou T, Boy E et al. Iron bioavailability from iron-fortified Guatemalan meals based on corn tortillas and black bean paste. Am J Clin Nutr, Mar 2002; 75: 535 – 539. 2002.
  • Deng J, Liao X, Hu J, et al. Purification and characterization of new phytoferritin from black bean (Phaseolus vulgaris L.) seed. J Biochem. 2010 May;147(5):679-88. Epub 2010 Jan 6. 2010.
  • Fernandes AC, Nishida W, da Costa Proenc RP et al. Influence of soaking on the nutritional quality of common beans (Phaseolus vulgaris L.) cooked with or without the soaking water: a review. International Journal of Food Science and Technology 2010, 45: 2209—2218. 2010.
  • Helmstädter A. Beans and diabetes: Phaseolus vulgaris preparations as antihyperglycemic agents. J Med Food. 2010 Apr;13(2):251-4. 2010.
  • Hernández-Salazar M, Osorio-Diaz P, Loarca-Piña G et al. In vitro fermentability and antioxidant capacity of the indigestible fraction of cooked black beans (Phaseolus vulgaris L.), lentils (Lens culinaris L.) and chickpeas (Cicer arietinum L.). J Sci Food Agric. 2010 Jul;90(9):1417-22. 2010.
  • López-Reyes AG, Arroyo-Curras N, Cano BG et al. Black bean extract ameliorates liver fibrosis in rats with CCl4-induced injury. Ann Hepatol. 2008 Apr-Jun;7(2):130-5. 2008.
  • Long-Ze L, Harnlya JM, Pastor-Corralesb MS et al. The polyphenolic profiles of common bean (Phaseolus vulgaris L.). Food Chemistry Volume 107, Issue 1, 1 March 2008, Pages 399-410. 2008.
  • Nergiz C and Gokgoz E. Effects of traditional cooking methods on some antinutrients and in vitro protein digestibility of dry bean varieties (Phaseolus vulgaris L.) grown in Turkey. . International Journal of Food Science and Technology, 2007; 42: 868-873. 2007.
  • Nyakuni G, Kikafunda J, Muyonga J, et al. Chemical and nutritional changes associated with the development of the hard-to-cook defect in common beans. International Journal of Food Sciences and Nutrition, 2008; 59: 652-659. 2008.
  • Queiroz Kda S, de Oliveira AC, Helbig E et al. Soaking the common bean in a domestic preparation reduced the contents of raffinose-type oligosaccharides but did not interfere with nutritive value. J Nutr Sci Vitaminol (Tokyo) 2002 Aug;48(4):283-9 2002.
  • Ranilla LG, Genovese MI and Lajolo FM. Effect of different cooking conditions on phenolic compounds and antioxidant capacity of some selected Brazilian bean (Phaseolus vulgaris L.) cultivars. J Agric Food Chem. 2009 Jul 8; 57(13):5734-42. 2009.
  • Serrano J and Goñi I. [Role of black bean Phaseolus vulgaris on the nutritional status of Guatemalan population]. Arch Latinoam Nutr. 2004 Mar;54(1):36-44. Review. Spanish. 2004.
  • Silva-Cristobal L, Osorio-Díaz P, Tovar J et al. Chemical composition, carbohydrate digestibility, and antioxidant capacity of cooked black bean, chickpea, and lentil Mexican varieties. Journal: Ciencia y Tecnología Alimentaria Year: 2010 Vol: 8 Issue: 1 Pages/record No.: 7-14. 2010.
  • Thompson SV, Winham DM and Hutchins AM. . Black bean and chickpea consumption reduce glycemic response as part of a rice meal. FASEB J, Apr 2009; 23: 540.2. 2009.
  • Vargas-Torres A, Osorio-Diaz P, Islas-Hernandez JJ et al. Starch digestibility of five cooked black bean (Phaseolus vulgaris L.) varieties. Journal of Food Composition and Analysis, 2004; 17: 605-612. 2004.
  • Wang S, Meckling KA, Marcone MF et al. Synergistic, additive, and antagonistic effects of food mixtures on total antioxidant capacity. J Agric Food Chem. 2011 Feb 9;59(3):960-8. Epub 2011 Jan 11. 2011.
  • Xu B and Chang K. Total phenolic, phenolic acid, anthocyanin, flavan-3-ol, and flavonol profiles and antioxidant properties of pinto and black beans (Phaseolus vulgaris L.) as affected by thermal processing. Journal of Agricultural and Food Chemistry, 2009; 57: 4754-4764. 2009.
  • Xu BJ and Chang SK. Total phenolic content and antioxidant properties of eclipse black beans (Phaseolus vulgaris L.) as affected by processing methods. J Food Sci. 2008 Mar;73(2):H19-27. 2008.
  • Retrieved from: The Worlds Healthiest Foods. Black beans. http://whfoods.org/genpage.php?tname=foodspice&dbid=2

Black Bean Burrito

Serving Size: One

1 cup black beans (cooked)

1 whole wheat tortilla

1 cup lettuce (lettuce of your choice, romaine, leaf, arugula,etc.)

1 cup spinach

1/3 cup of sliced green peppers

1/3 cup of chopped onions

2 tablespoons of your choice of dressing or sauce (optional)

Note: I like mustard, choice what you prefer and you will enjoy this healthy burrito.

Just remember to choose sauces or dressing with the minimal amount of chemicals and ingredient.

Serve Cold

Calories: 300 calories

Protein: 17 grams

Cholestorol 0 grams

By: Tierra Thomas

Nature’s Way of Life

 

 

 

No-Meat Philly Cheesesteak

 

 

Ingredients

Serves 2 

2 tbsp olive oil 

1 small onion, cut in half vertically and thinly sliced

1 green pepper, sliced

1 red pepper, sliced

2 cloves garlic, minced or pressed

1 (12 oz) package seitan, finely chopped

1 tsp vegan Worcestershire sauce

1 tsp garlic powder

1/4 tsp freshly ground pepper

4 slices vegan provolone cheese (if not available, use vegan mozzarella), torn into strips

2 whole wheat sandwich thins

1 cup vegan marinara sauce (optional)

 

Directions

Heat 1 tsp olive oil in a large skillet over medium heat. Sauté the onion and peppers for 3 minutes, stirring occasionally. Cover and reduce the heat to low for 5 minutes, or until the onion becomes soft and translucent. Uncover and increase to medium-high heat. Add the remaining tablespoon of oil, the garlic cloves, and chopped seitan. Make sure all the water is pressed out of the seitan before cooking to keep oil from splattering.

 

Pour the Worcestershire sauce, garlic powder and pepper over the seitan while constantly stirring it. Cook for approximately 4 minutes or until the seitan starts to turn golden. Lay the cheese on top of the seitan mixture and reduce the heat to low. When the cheese is melted, pile onto the sandwich thins and top with marinara sauce if desired.

Addded to Dr. Oz Show.com 04/02/2012