Beans, Beans; They're More Than Just Good For Your Heart

They're good for your Heart!  REALLY!  Multiple studies show that beans reduce the risk of heart disease, type 2 diabetes, and high blood pressure.

These tiny little legumes are a miracle food. They are loaded with fiber that aid in lowering cholesterol, regulating blood sugar and insulin, promoting digestive health, and protecting against cancer.  Not too shabby!

Do you think of whole grains, meat, and veggies when you think of fiber, protein, and antioxidants?  Probably!  But think again, beans offer all of these in one teeny package.  They are also a low-fat source of carbohydrates, magnesium, iron and potassium.
Although there is a large variety of beans, they all contain phytochemicals that inhibit cancer cells from reproducing and growing.  Beans also deliver a walloping amount of antioxidants.  Like turkey, beans contain the amino acid tryptophan; this enzyme helps to regulate appetite, aid in sleep, and improve one's temperament.

Research shows that people who consume beans at least twice a week are 1/4 less likely to develop cancers.  So make sure you get at least 2 cups of beans into your meals a week!


Tip:
-Adzuki and mung beans are among the most easily digested; pinto, kidney, navy, garbanzo, lima, and black beans are more difficult to digest.
-Beans can easily substitute for meat or poultry as the centerpiece of a meal.

Black Bean Burger
1/2 Onion, diced

1 can Black Beans, well drained
1 clove Garlic, minced
1/2 Red Pepper, diced
1/2 Jalapeno, minced
1/2 tsp seasoned salt
1/4 c Corn
To Taste Salt and Pepper
1 Large Egg
1 Tbl Mustard
3/4 cup Panko Bread Crumbs
 Oil for Frying

-Saute the onions, peppers, jalapeno, and corn until soft.
-In a large bowl, mash the beans until almost smooth. Add sauteed onions and the rest of the ingredients, except the oil and panko, combine well.
-Form bean mixture into patties, approximately ½ inch thick, coat in panko and fry patties in a small amount of oil until slightly firm.
-Enjoy!

Bean Chili
2 Tbl Extra Virgin Olive Oil
1 medium Onion, chopped
1 large Red Pepper, seeded and chopped
1 large Green Pepper, seeded and chopped
1 large Jalapeno Pepper, seeded and chopped
4 cloves Garlic, crushed and chopped
1 cup pale beer
1 (32oz) can Diced Tomatoes
1 (14oz) can Black Beans
1 (14oz) can Red Kidney Beans
1 (14oz) can Pinto Beans
1 (14oz) Pigeon Peas
1 cup Corn
1 Tbl Ground Cumin
2 Tbl Chili Powder
1 Tbl Cayenne Pepper
1 tsp Smoked Paprika
1 tsp Kosher Salt
8 oz Shredded Cheddar

-Over moderate heat, add oil to a deep pot and combine onion, peppers, and garlic. Saute for 3 to 5 minutes to soften vegetables.
-Deglaze pan with beer, add tomatoes, beans, and corn stirring to combine.
-Season with spices.
-Simmer over low heat about 30 minutes, then top with shredded cheese and serve.

Bunnies Have Known the Secret All Along

  These vibrant roots are a fantastic source of carotenoids, the potent antioxidants responsible for giving carrots their orange color.  Along with their beutiful hue, an abundance of carotenoids in one's diet can help to decrease the risk of postmenopausal breast cancer, as well as, bladder, cervix, prostate, colon, larynx, and esophagueal cancer. Carrots can also aid in reducing the risks of kidney and ovarian cancers.
  In addition to their cancer fighting abilities, the nutrients in carrots also prevent cardiovascular disease, help strengthen the immune system, and promote colon health.
  Carrots contain other goodies, including calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and an incredible amount of vitamin A.
  Your Mom was correct when she said "carrots are good for your eyes".  They contain lutein and zeaxanthin, which work together to prevent macular degeneration and cataracts and promote overall eye health.
  Diets low in carotenoids are linked to heart disease and various cancers, so make sure you eat at least 1 carrot each day and enjoy them year-round. Culinarily and nutritionally speaking, carrots are good for you whether they're raw or cooked.  In fact, cooking them helps to break down the tough fibers, making some of the nutrients more easily absorbed.

Tips:
-Precut baby carrots are made from whole carrots and, although convenient, they lose important nutrients during processing
-Remove carrot tops before storing them in the fridge, as the tops drain moisture from the roots and will cause the carrots to wilt.

-Buy organic; conventionally grown carrots frequently show high pesticide residues

Vegan Carrot and Zucchini Bread 

2 1/2 cups flour

2 1/2 tsp baking soda

2 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp ginger

1/2 tsp salt

1 cup coconut oil

1 cup maple syrup

1/4 cup agave syrup
1 1/2 tsp vanilla extract
1 1/2 cups finely grated carrot
1/2 cup finely grated zucchini

- Grease and flour a 9" x 5" loaf pan.
- Mix together dry ingredients in smaller bowl.
- In larger bowl combine syrups with oil and vanilla, then add carrots and zucchini.
- Add the dry ingredients to the wet ingredients and stir until just mixed.
- Bake at 375 degrees until done (about 40 min)
- Let cool before removing from the pan

Pickled Carrots
1 ½ lb Carrots, peeled and halved lengthwise
3 Cloves
1/4 cup Honey
1 cup of White Vinegar
1 cup of Water
1 ½ Tbl Mustard Seed
3 sprigs Rosemary
1 Jalapeno, quartered
- In a saucepan, combine all ingredients except the jalapeno and bring to a boil
- Reduce heat and simmer for 5 minutes.
- Sanitize jars and fill with Carrots and 1/4 Jalapeno
-Pour liquid over the carrots and seal.
- Allow to cool upside down.
- Serve cold