Low Calorie Mung Beans are Satisfying

By admin | Published: May 30, 2010

Mung beans (Vigna radiate) are nutritious beans from a legume plant well known in Asia and India. The beans go by many names including mongo, mash bean and even green bean. The bean is oval shaped and has a grass-green husk on it. When the husk is removed, the bean is yellow. Often used in Chinese recipes, this is a delicious alternative to more traditional common beans.

The mung beans are cooked whole, but can also be sprouted. Mung bean sprouts are used like alfalfa sprouts in recipes. These beans have a lightly sweet flavor.

Choosing the Best

Mung beans are usually sold as dry beans in packages or bulk. They are sold as whole beans or as split beans for use in soups and pastes. They are also sold with and without hulls.

When selecting dry beans check to make sure there is no moisture in the bin or package. Moisture will cause the beans to sprout or rot. You also want to make sure there are no signs of insects in the dry beans. The whole beans should be uniform in color, a nice shape and not cracked or broken.

Storage

These are sprouting beans so you want to store the dry beans in an airtight container where no moisture can accumulate. The container should then be stored in a cool dark spot. The beans can be stored up to 6 months.

Preparing and Cooking

Mung beans can be boiled like other dry beans. You can cook them with or without the hull depending on the style of bean purchased and your preferences. These beans are like lentils and do not need to be pre-soaked.

To prepare whole mung or split beans for cooking:

  • Check for damaged beans that are broken, cracked or discolored and discard
  • Check for debris and discard
  • Place beans in a strainer
  • Rinse beans under cold water

To boil whole mung beans with husks for cooking just follow these steps:

  • For each cup of mung beans in a saucepan or kettle add 3 cups of water
  • Bring the water to a boil
  • Simmer the beans for approximately 1hour or until tender

To boil split mung beans or mung beans without the husk you would reduce the simmering time to approximately 30 minutes or until the beans are tender.

You can sprout dry mung beans too and eat the raw sprouts. Be sure to carefully check sprouts for odor or mildew before eating.

  • Rinse the dry beans under cool water
  • Put the beans in a glass container
  • Cover with water
  • Soak for 8 to 12 hours
  • Drain the water
  • Cover the jar with a cloth and place in a dark corner of the kitchen
  • Let beans sprout
  • Drain water from the bean sprouts every 8 hours and gently rinse the sprouts
  • Grow from 2 to 4 days
  • Rinse and refrigerate sprouts

Mung beans are eaten as a vegetable side dish, added to soups and salads, or mashed and fried.

Nutrition Highlights

Mung beans are an excellent source of potassium and fiber in addition to other vitamins and minerals. A cup of beans is only 30 calories too which is much lower than most other beans.

One (1) cup of mung beans has significant amounts of the following nutrients.

  • Vitamin A – 236 I.U.
  • Vitamin K – 18.6 mcg
  • Vitamin C – 9.9 mg
  • Dietary fiber – 34g
  • Protein – 49 g
  • Folate – 1294 mcg
  • Choline – 203 mg
  • Iron – 14.0 mg
  • No cholesterol
  • Saturated fat – 1g
  • Calcium – 273 mg
  • Phosphorous – 760 mg
  • Potassium – 2579 mg
  • Magnesium – 391 mg
  • Selenium – 17.0 mcg
  • Zinc – 5.5 mg
  • Copper – 1.9 mg
  • Omega-3 fatty acids – 55.9 mg
  • Omega-6 fatty acids – 739 mg

Mung beans are a good food to include in any diet and especially a diet where calories count. The high vitamin and mineral content is beneficial to the cardiovascular system. The beans also produce less gas and thus flatulence is not a problem. The beans are very high in fiber and thus aid digestion. They are high in protein too.

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Mangetouts or Snap Peas…Eat it All!

By admin | Published: May 30, 2010

Mangetouts if a French word that means “eat all.” Mangetouts are immature peas in a pod and you eat both the pea and the pod. Snap peas are peas that have been allowed to mature a little longer. The pod and peas are edible, or you can shell the snap peas and eat only the seeds or peas.

The edible pods are bright green and slightly curved. Like garden peas, mangetouts and snap peas come from legume plants. They are often sold fresh in grocery stores and at farmer’s markets.

Mangetouts and snap peas have many excellent nutrients and make a great addition to a meal.

Choosing the Best

When choosing the best fresh mangetouts, look for flat pods that are smooth and bright green. Snap peas may not be as flat but the pods should still should look fresh and crisp and not wilted or limp. Older pods will often develop brown or white spots or the color will fade.

You want to check fresh pea pods for mildew also because mangetouts are moist. If in doubt as to whether the pea pods are fresh, you can open one of the pods and look for bright green nicely rounded peas inside.

Storage

Fresh pea pods must be kept refrigerated to retain freshness. You should get them from the store refrigeration to home refrigeration as quickly as possible. The pea pods can be placed in a bag that is not tightly sealed and then refrigerated. You can also put them in an uncovered bowl and set the bowl in the refrigerator.

Peas should only be refrigerated for up to 4 days. After that time they will noticeably deteriorate and sugars can begin to turn to starch.

Peas can also be frozen. Before freezing, blanche the peas to retain their nutrition.

Preparing and Cooking

Mangetouts (Fabaceae) or snap peas not shelled need very little preparation. You can simply rinse them in a strainer and then gently shake off excess water.

To prepare fresh snap peas when you don’t want to eat the pods, the first thing you have to do is shell them. This means you must remove the peas from the pods.

  • Snap off both ends of the pod
  • Pull the thread that runs along the seam
  • Open the pod
  • Remove the peas

Shelled snap peas can be boiled in water for about 15 minutes until tender. Do not overcook snap peas, shelled peas or mangetouts because they will get too soft and lose a lot of their flavor when cooked too long.

Mangetouts and snap peas can simply be sautéed in butter or olive oil in a skillet or wok. They can also be steamed.

Peas are used in many recipes or as a vegetable dish.

  • Add to garden salads
  • Sautee with other vegetables
  • Add to stir fry recipes
  • Make a pea salad

Nutrition Highlights

Mangetouts and snap peas are a great addition to any diet. They have virtually no fat or cholesterol and a high concentration of Vitamin C. The antioxidant Vitamin C is essential for healthy cell development and a strong immune system.

Green peas are good for your bones because they contain Vitamin K which stimulates non-collagen bone protein growth.

Ten pea pods contain the following nutrients:

  • Vitamin A – 370 I.U.
  • Vitamin K – 8.5 mcg
  • Vitamin C – 20.4 mg
  • Folate – 14.3 mcg
  • No cholesterol
  • No fat
  • Calcium – 14.6 mg
  • Phosphorous – 18.0 mg
  • Potassium – 68.0 mg
  • Magnesium – 8.2 mcg

Mangetouts and snap peas are delicious and healthy!

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The Tart-Sweet Lime

By admin | Published: May 30, 2010

The lime (Citrus aurantifolia) is a festive fruit with its bright green rind. It grows on lime trees and is closely related to the lemon. The lime is not as sour tasting though and the lime flavor is a balance of tart and light sweetness.

The shape of the lime is either oval or round. Limes are generally smaller than lemons. Limes contain citric acid which is what gives them the mildly tart taste. If lemons are too tart for your taste, the lime can be substituted in recipes in most cases.

There is a variety of sweet limes, but they are not easy to find in the United States.

Choosing the Best

The limes you buy should have a solid green rind and look fresh. The rind should actually look glossy. Check the limes for signs of aging which can include shriveling, brown spots or mold. The lime should be firm but give a little when light pressure is applied. If it gives too much then the lime has gotten too old and the rind has lost its resiliency or the pulp is decaying.

Ripe limes contain the highest levels of antioxidants and will be bright green. When a lime begins to turn yellow it is past its prime.

Storage

Limes are fairly hardy and do not have to be refrigerated right away if you will be using them within 7 days. If there is any doubt as to whether you will be using them that quickly then the limes should be refrigerated. They will last approximately 2 weeks in the refrigerator. You can just place them in a plastic bag and put the bag in the crisper.

You can’t freeze the whole lime but you can freeze its components. For example, you can freeze grated lime zest in a plastic bag. You can juice a lime and freeze the juice. The juice can be stored in a sealed freezer container. You can also freeze juice in an ice cube tray and then store the frozen cubes in freezer bags.

Preparing and Cooking

Limes can be prepared in many different ways depending on how you plan on using the lemon.

  • Sliced
  • Zesting
  • Juiced

The preparation of the lime involves the following steps:

  • Wash the skin
  • Pat dry
  • Cut the lime in half
  • Remove seeds if desired

At this point you can:

  • Slice the lime into segments to use in drinks or recipes
  • Cut zest for use in recipes and as garnish
  • Juice the lime for recipes or to make lemonade

Cutting lime zest means slicing the yellow part of the rind off into strips without cutting into the underlying white pith.

The acidic lime flavor works well in many different recipes. The lime flavor is used to offset other non-acidic flavors for example. You can slice limes and place on top of fish or chicken to be baked. Limes work well with rice dishes too. Lime juice and sugar go well together because one flavor balances the other. Lime juice is used on salads to add some lively flavor. Limeade has long been a popular drink. Squeeze a lime onto vegetables and the whole dish is enhanced.

Nutrition Highlights

Limes contain antioxidants called flavonols which prevent cell damage from free radicals. That means lime nutrients can reduce your chances of developing cancer and they provide cardiovascular protection.

Limes have plenty of Vitamin C which strengthens the immune system. Calcium is needed for strong bones. Potassium is important for a healthy circulatory system.

In other words, a lime has a number of nutrients you need for good health.

One lime has the following major nutritional elements:

  • Vitamin A – 33.5 mcg
  • Vitamin C – 19.5 mg
  • Dietary fiber – 1.9 g
  • No cholesterol
  • Niacin – 0.1 mg
  • Calcium – 22.1 mg
  • Phosphorous – 12.1 mg
  • Potassium – 68.3 mg
  • Zinc – 0.1 mg

A lime may be unassuming but don’t be fooled. It’s a potpourri of vitamins and minerals that are all necessary for good health.

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Lima Bean or Butter Bean…Packed With Nutrition Either Way

By admin | Published: May 30, 2010

A lima bean is called a butter bean in some regions, but it’s really the same vegetable. In the southern U.S. states, the term butter bean is sometimes used to refer to the very large cream colored lima beans. The lima bean (Phaseolus lunatus) is actually a seed or legume and can be purchased fresh, dried or canned. Fresh limas are not normally readily available, so the next best option is dried lima beans.

Lima beans are kidney shaped. They are usually a light green or very light beige or cream color. When you buy lima beans what you are buying are really seeds already removed from pods.

Lima beans are full of nutrition and contain high amounts of dietary fiber. This vegetable has so many vitamins and minerals it’s hard to understand how so much can be packed into such a small amount of food. But as you will see, one cup of this amazing food provides plenty of cardiovascular and digestive benefits.

Choosing the Best

Dry beans should be just that…dry. Before buying a bag of dry lima beans, you should check to make sure there are no signs of moisture. Buy high quality beans that are not cracked or show signs of damage.

Some grocery stores sell bulk lima beans or butter beans. The storage bins should be kept covered and look for evidence of insects before purchasing. Once again the beans should be dry and whole and no signs of moisture present.

Fresh lima beans are available sometimes in some stores also during growing season. If you buy fresh lima beans, you want to look for firm beans that are uniform in color. Fresh lima beans are shiny looking and have smooth skins.

Storage

Dry lima beans should be stored in an airtight container. The container should then be stored in a cool dark place in the pantry. Properly stored dry beans will last up to 6 months.

Fresh lima beans are much more fragile of course. They need to be stored in the refrigerator and will stay fresh for about 3 days. You should cook them as soon as possible after purchase.

Cooked lima beans will not last long even in the refrigerator. You should only cook enough beans that you can consume within a day or so.

Preparing and Cooking

To prepare dry lima beans, take the following steps.

  • Check for damaged beans and remove any that are cracked
  • Check for debris and remove
  • Place beans in a strainer
  • Rinse beans under cold water
  • Presoak the beans by placing in a pan and covering with an inch of water
  • Bring the water to a boil and boil the beans for 2 minutes
  • Remove the pan from the burner and let stand for 2 hours
  • Drain the water

You can also presoak beans overnight instead of using the boiling method if you prefer. Place the pan in the refrigerator. Presoaking will reduce the sugars in the beans that cause flatulence.

To cook presoaked dry lima beans or fresh beans, do the following.

  • For each cup of lima beans add 3 cups of water
  • Bring the water to a boil
  • Simmer the beans for approximately 45 minutes
  • Skim off foam while simmering

Nutrition Highlights

Lima beans or butter beans are packed with plenty of nutrition to benefit everyone. They are high in dietary fiber which aids digestion and colon health and also lowers cholesterol. Lima beans are also high in antioxidants which are necessary for healthy cells and to slow aging. The calcium builds strong bones and promotes healthy organs. The vitamins, folate, phosphorous, potassium and magnesium are necessary for lowering the chances of developing cardiovascular disease. A cup of lima beans even supplies 23% of the recommended daily supply of iron.

This is a powerful food and 1 cup of beans contains the following nutrients.

  • Vitamin A –515 I.U.
  • Vitamin K – 10.5 mcg
  • Vitamin C – 17.2 mg
  • Dietary fiber – 9.0 g
  • Folate – 44.2 mcg
  • Iron – 4.2 mg
  • Choline – 75.0 mg
  • No cholesterol
  • No saturated fat
  • Calcium – 54.4 mg
  • Phosphorous – 221 mg
  • Potassium – 969 mg
  • Magnesium – 126 mcg
  • Omega-3 fatty acids – 85.0 mg
  • Omega-6 fatty acids – 177 mg

Lima beans are an excellent choice of vegetable and should play an important role in everyone’s diet.

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The Power of Lentils

By admin | Published: May 30, 2010

Lentils, a legume or pulse also known as a Masoor Dal, are one of the healthiest foods on the planet. Many cultures consume lentils as a chief source of protein. It is important in vegetarian diets and is one of the oldest mentioned foods in ancient history.

Lentil seeds are shaped like lens and come in a variety of colors. Cooks will find red, green, orange, and black or brown lentils. They vary in size and are sold with or without the skin depending on the variety. The seeds grow in pods, two or three seeds normally grow in each pod.

Choosing the Best

Lentils can be purchased at the local grocery store. This pulse comes in two different forms, dried and canned. Canned legumes never have the flavor possibilities of dried lentils but work well in certain situations. The canned lentils found in the grocery store come seasoned or unseasoned depending on personal choice.

Dried lentils are the overall choice of most cooks. Dried lentils are easy to prepare and have a wonderful nutty and rich flavor. To choose the best lentils look for legumes that are similar in size and shape. The color should also be consistent.

When buying several colors of lentils place each color in its own bag. Each variety of lentils has its own flavor profile and mixing the legumes may interfere with the taste of a later dish. This is also true for lentils that are skinned versus lentils that are not skinned and lentils that are whole and lentils that are split.

Storage

Dried lentils can be stored in a cool, dark, airtight container for up to one year. They should be stored by color. Once cooked, they must be consumed within three days. Canned lentils can last up to five years.

Preparing and Cooking

Before cooking lentils, they must be picked over and all debris must be removed. This includes dirt clumps, small stones, and shriveled lentils. Once the lentils are free of debris they should be rinsed in cold water and drained in a colander. Next, the legumes should be placed in fresh water or broth and boiled for two to three minutes. After this initial period of boiling they can simmer until tender, up to an hour depending on the age of the lentil.

Lentils are used in many different dishes around the globe. Brown lentils are the perfect choice for soups because they become soft when they simmer. French lentils are green in color and remain firm even when simmered for an hour. They have an amazing nutty taste that adds flavor to salads.

Red lentils cook faster than any other variety of lentils. When cooked, the red lentil morphs into a golden, sweet tidbit that is used in many Indian dals.

Nutrition Highlights

Lentils are high in protein and fiber. The high fiber content leads to lentils ability to help manage blood sugar levels. The high fiber levels keep blood sugar from rising rapidly after eating.

3.5 ounces of lentils contains:

  • Carbohydrates – 60 g
  • Sugars – 2 g
  • Dietary Fiber -31 g
  • Fat grams – 1 g
  • Protein – 26 g
  • Iron – 60 percent RDA
  • Folate – 47 percent RDA
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Pucker Up for Lemon Nutrition

By admin | Published: May 30, 2010

The common lemon (Citrus limon) is a bit taken for granted today because lemons are plentiful. They grow on lemon trees and are oval shaped. The outer rind is a bright yellow while the inner flesh is a very pale yellow or off-white color. The outer skin or rind is called zest. The inner pulp is divided into sections that usually number about 8 to 10.

Lemons have a very tart or sour taste due to the acidity, but they can add some interesting flavor to recipes.

Choosing the Best

The lemons you buy should have a bright yellow rind and look fresh. The rind should actually look a bit shiny. Check the lemons for signs of aging which can include shriveling and spots. The lemon should be firm but give a little when light pressure is applied. If it gives too much then the lemon has gotten too old and the rind has lost its resiliency or the pulp is decaying.

Ripe lemons contain the highest levels of antioxidants. Overly ripe lemons will start to become dry. Shopping for lemons requires finding fruit that is at the right stage of ripeness. Lemons that have green areas are not ripe. Lemons with a pale color are probably old.

The best lemons will have a thin skin which means more pulp will be present. The lemon should feel a heavy for its size which indicates the lemon has a lot of pulp.

Storage

Lemons are fairly hardy and do not have to be refrigerated right away if you will be using them within 7 days. If there is any doubt as to whether you will be using them that quickly then the lemons should be refrigerated. They will last approximately 4 weeks in the refrigerator. You can just place them in the crisper.

You can’t freeze the whole lemon but you can freeze its components. For example, you can freeze grated lemon zest in a plastic bag. You can juice a lemon and freeze the juice. The juice can be stored in a sealed freezer container. You can also freeze juice in an ice cube tray and then store the frozen cubes in freezer bags.

Preparing and Cooking

Lemons can be prepared in many different ways depending on how you plan on using the lemon.

  • Sliced
  • Zesting
  • Juiced

The preparation of the lemon involves the following steps:

  • Wash the skin
  • Pat dry
  • Cut the lemon in half
  • Remove seeds if desired

At this point you can:

  • Slice the lemon into segments to use in drinks or recipes
  • Cut zest for use in recipes and as garnish
  • Juice the lemon for recipes or to make lemonade

Cutting lemon zest means slicing the yellow part of the rind off into strips without cutting into the underlying white pith.

The acidic lemon flavor works well in many different recipes. The lemon flavor is used to offset other non-acidic flavors for example. You can slice lemons and place on top of fish or chicken to be baked. Lemon juice and sugar go well together because one flavor balances the other. Lemon juice is used on salads to add some lively flavor. Lemonade has long been a popular drink. Squeeze a lemon onto vegetables and the whole dish is enhanced.

Nutrition Highlights

Only a brave soul would suck the juice of a lemon, but everyone can benefit from the nutrition the lemon supplies. Lemons contain antioxidants which prevent cell damage from free radicals. That means lemon nutrients can reduce your chances of developing cancer.

Lemons are loaded with Vitamin C which provides an immune system boost. Calcium is needed for strong bones. Potassium is important for a healthy circulatory system.

In other words, a lemon has a number of nutrients you need for good health.

One lemon without the seeds has the following major nutritional elements:

  • Vitamin A – 32.4 mcg
  • Vitamin C – 83.2 mg
  • Vitamin B6 – .1 mg
  • Dietary fiber – 5.1 g
  • No cholesterol
  • Thiamin – .1 mg
  • Niacin – .2 mg
  • Calcium – 65.9 mg
  • Phosphorous – 16.2 mg
  • Potassium – 157 mg
  • Zinc – .1 mg
  • Copper – .3 mg

Just one lemon can supply 139% of the recommended daily allowance of Vitamin C. It makes you want to reach for that sugar free glass of lemonade right now!

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Earn Health Wealth with Vitamin and Mineral Rich Kohlrabi

By admin | Published: May 30, 2010

Kohlrabi (Brassica oleracea) may have an unusual name, and that’s because the name is a mix of German words that mean cabbage and turnip. When you look at this vegetable you quickly see why it has this particular name. The plant has a swollen roundish purple or light green stem and leafy green leaves. It is from the same plant family as cabbage and is loaded with nutrition. Kohlrabi originated in Europe.

Both the leaves and the bulb can be eaten. Kohlrabi can have different flavors depending on the type of stem. The pale green bulbous stems are described as having radish-cucumber flavor. The purple stems usually taste spicier. The leaves, on the other hand, taste similar to cabbage or collards.

Choosing the Best

Fresh kohlrabi will have firm dark green leaves with no brown or yellowing edges. The leaves will wilt like other leafy vegetables so watch for limp leaves. You should also only buy the Kohlrabi that has the leaves still attached to the stem.

It is best to look for the smaller globes up to 2″ (5 cm) in diameter. The globe-like stem is edible, and the smaller ones will be tenderer and have a less fibrous texture compared to larger globes. The best time of year to buy Kohlrabi is during the Spring and the early summer months but it is available year round.

Storage

Kohlrabi should always be stored in the refrigerator. The stems can last up to a month and leaves for a week or more when both are refrigerated.

  • Cut the leaves from the stem
  • Trim the leaf stalks
  • Wash and drain the leaves and stems
  • Store the leaves in a plastic bag
  • Store the bulb-like stems in a separate plastic bag

Kohlrabi stores very well which is one of its many advantages.

Preparing and Cooking

Kohlrabi is versatile and being able to use the stems and leaves makes it seem almost like two vegetables. The way you will want to prepare Kohlrabi will depend on how you intend on using it. Kohlrabi can be eaten raw, steamed, stir fried and boiled. It can also be used as an ingredient in soups and stews.

  • Cut the top and bottom off the stem
  • Peel the stem skin with a small knife
  • Remove stem fibers that appear to be tough
  • Julienne, grate, chop, dice, cube or slice stems
  • Chop leaves for salads and stir fry or cook leaves whole

The Kohlrabi stem is delicious when served raw with dip. It can be grated or sliced and added to a salad. The whole bulb can be steamed or boiled and served with butter or a sauce. The cubed or diced stems are mixed with other vegetables, added to soups or stir fried in recipes. You can also dice or cube the stems and boil in water over high heat and eat plain. Some people also bake whole stems.

The Kohlrabi leaves can be chopped and used in mixed greens recipes like salads. The leaves are often boiled or steamed like spinach leaves.

Nutrition Highlights

Kohlrabi is a powerhouse vegetable that contains a wealth of vitamins and minerals and is generally good for your health. A half cup of this raw vegetable only has 19 calories.

  • Low in saturated fat
  • Low in cholesterol
  • High in fiber (2.5 grams per ½ cup)
  • High in folate (10 mcg per ½ cup)
  • Contains potassium, phosphorous, and magnesium
  • High in Vitamin C (44 mg per ½ cup)
  • Contains Vitamin A (25 I.U. per ½ cup)
  • Contains calcium (20 mg per ½ cup)
  • High in Omega-3 fatty acids (23 mg per ½ cup)

As you can see, this is one of the healthiest vegetables you can add to your diet. The many nutrients contribute to a stronger immune system and healthier cells.

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Great Taste and Heart Healthy: The Amazing Kiwi Fruit

By admin | Published: May 30, 2010

The oblong, fuzzy brown kiwi fruit is enjoyed around the world. Kiwis are often thought to be indigenous to New Zealand. However, even though they grow in huge numbers on the island and the Kiwi is a national symbol of New Zealand the fruit originated in China.

The kiwi fruit adds flavor to fruit salads and is a delight all by itself. The kiwi has a unique sweet and tart green flesh with crisp black seeds. It is a very nutritious fruit that not only tastes great but is wonderful for you.

There are numerous varieties of kiwi fruit. The kiwis available in markets are the popular brown and fuzzy fruits with green flesh. Markets are now carrying another variety of kiwi fruit, the gold kiwi. The gold kiwi is bronze in color with bright yellow flesh and a sweeter taste.

Choosing the Best

Kiwi lovers claim that there is no better taste than a fresh, ripe kiwi fruit. A ripe kiwi fruit should have the firmness of a ripe peach. Feel the kiwi and test for any give. If the kiwi has a little give when you gently press down with a finger it is ripe. Firm kiwi fruits are not yet ripe and will be sour. Kiwi fruits that are mushy are too ripe.

In addition to firmness check the kiwi fruit for blemishes. The fruit should be blemish free and cut free. Another great tip is check the entire kiwi fruit for soft spots.

Kiwi is susceptible to ethylene gas. When vegetables emit this gas kiwis and other fruits such as bananas and apples become overripe. For this reason, kiwi should be stored in the refrigerator away from other fruits and vegetables.

Preparation and Cooking

The first step in preparing a kiwi fruit is removing the peel. Once the peel has been removed the fruit can be consumed. Popular uses of the kiwi include slicing the fruit as a garnish for cakes, cheese plates, and cereal. Kiwis are the perfect snack food and packed with vitamin C for a great boost of healthy energy. Several recipes call for blending the kiwi fruit into soups but cooking with the kiwi is rare.

Nutritional Highlights

In addition to being an excellent source of vitamin C a new study reveals that the fruit also has properties that act as natural blood thinners. The University of Oslo performed a study that revealed the kiwi fruit acts in a manner similar to traditional aspirin therapy. When a person consumes two kiwis a day for one month the risk of blood clots and other heart problems is reduced.

Nutritional data for 1 medium raw kiwi fruit (76g) is as follows:

  • Calories – 46
  • Protein – .75g
  • Carbohydrates -11.3 g
  • Total Fat – .33 g
  • Fiber – 2.6 g
  • Vitamin C: 155%
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Kidney Beans for Good Health and Flavor

By admin | Published: May 30, 2010

Kidney beans (Phaseolus vulgaris) are common beans. They are the mature edible seeds cultivated from bean pods. Most kidney beans are purchased as either dry beans or canned beans. They are usually a dark red color and got their name from an unusual kidney shape. There are also white kidney beans called cannellini beans.

Kidney beans are frequently used in soup and chili recipes. In fact they are sometimes called ‘chili beans’. But they are so versatile that these beans also make an appearance in casseroles and salads too. Loaded with nutrition, these beans are flavorful in their own right but will also absorb the flavors of whatever they are cooked with.

Choosing the Best

When buying dry kidney beans in bag or bulk, it’s important to check for moisture. You want to only buy kidney beans free of moisture and insects. The beans should be a uniform color and not cracked or damaged.

If you prefer to use canned beans, you don’t have to worry about losing out on nutrition. Canned kidney beans and dry kidney beans have almost the same nutritional value after being cooked.

Storage

Dry kidney beans store well. All you have to do is place them in an airtight container and store in a cook dark pantry or cupboard. They can be stored for approximately twelve months.

Preparing and Cooking

Kidney beans are easy to prepare for cooking.

  • Check for damaged beans and throw away any that are cracked
  • Check for debris like stems or rocks and discard
  • Place beans in a strainer
  • Rinse beans under cold water
  • Presoak the beans by placing in a pan and covering with an inch of water
  • Bring the water to a boil and boil the beans for 2 minutes
  • Remove the pan from the burner and let stand for 2 hours
  • Drain the water

You can also presoak beans overnight in the refrigerator instead of using the quick-boil method if you prefer. Presoaking will reduce the sugars (raffinose-type oligosaccharides) in the beans that cause flatulence.

To cook pre-soaked dry kidney beans, take the following steps:

  • For each cup of kidney beans in a saucepan or kettle add 3 cups of water
  • Bring the water to a boil
  • Simmer the beans for approximately 45 minutes
  • Skim off foam while simmering

Kidney beans are used in many different recipes. Cooked beans that have been cooled can be added to lettuce salads. There are recipes for kidney bean salads and three bean salads too. These beans make a great chili or can be added to casseroles. This is a bean you can have a lot of fun with while cooking.

Nutrition Highlights

Wow! A single cup of kidney beans supplies approximately 45% of the daily iron amount recommended in a healthy diet. That same cup supplies 22% of the daily iron allowance, 20% of potassium and 19% of the copper to name of few of its essential minerals. The beans are also high in vitamin K and folate.

Following are the major vitamins, minerals and nutrients in a cup of kidney beans.

  • Vitamin K – 14.9 mcg
  • Dietary fiber – 11.3 g
  • Folate – 230 mcg
  • Iron – 3.9 mg
  • Choline – 54.0 mg
  • No cholesterol
  • No saturated fat
  • Calcium – 62.0 mg
  • Copper – .4 mg
  • Phosphorous – 244 mg
  • Potassium – 717 mg
  • Magnesium – .8 mg
  • Omega-3 fatty acids – 301 mg
  • Omega-6 fatty acids – 191 mg

Kidney beans are high in fiber which is important for digestion and for heart health. The high amount of folate, magnesium, potassium and calcium promotes cardiovascular health. The beans are also rich in omega-3 and omega-6 fatty acids which are important antioxidants. Antioxidants prevent free radical damage to cells and thus fight against disease and aging.

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Jalapeno Peppers Add Nutritious Spice to Your Life

By admin | Published: May 30, 2010

The jalapeno pepper is a chili pepper that is usually between 2 and 4 inches long and most come from Mexico and the southwest United States. They are green when first ripe, but if left on the vine will eventually turn red. They can continue to turn red after picking too. There is also a variety of red jalapenos which tend to be sweeter though still hot. This pepper has a skin and thick flesh.

Jalapenos are synonymous with hot and spicy in people’s minds. But what makes them hot? It is capsaicin which is a compound that makes all hot peppers…well…hot! The amount of capsaicin in the peppers determines the degree of hot.

The hot in jalapeno peppers is measured using the Scoville Organoleptic Test which produces an answer in Scoville Units. Chili peppers can range from 0 units (not hot) to 300,000 (extremely hot). Most jalapeno peppers used in cooking have 2,500 to 5,000 Scoville Units.

Choosing the Best

The best jalapeno peppers will have a smooth skin and a bright color. They will look fresh and crisp. Older peppers will eventually develop striations which look like white lines running up and down the pepper. The skin might also have white flecks.

There is disagreement on whether green jalapenos that have turned red are actually going to be a lot hotter. The best thing to do is buy green jalapenos or the red variety jalapenos to avoid buying aged chili peppers.

Storage

When preparing the peppers for storage or cooking you should wear rubber gloves. The capsaicin in the pepper’s juice can burn your skin. You should also be very careful to not rub your eyes while handling the peppers.

Jalapeno peppers can be stored in a variety of ways. If you bought fresh peppers and plan on using them soon, you can store the peppers whole in the refrigerator for up to 5 days. Wash them first under cool water and pat dry before placing in the crisper.

Fresh, dried or roasted Jalapenos can also be frozen for later use. Some people will peel them before storing but it’s not necessary. The skin will come off anyway after they are thawed. You can freeze jalapenos for approximately 6 months.

  • Put on latex gloves while handling
  • Wash the peppers
  • Gently remove excess moisture
  • Cut off stems
  • Core (unless you want to keep the seeds intact for hotness)
  • Slice into diagonal strips or chop into small pieces
  • Freeze in a plastic baggie.

If you decide to freeze your jalapenos, just be aware that they will be soggy once thawed out. There is no loss of nutrition or flavor and are ideal for adding to recipes. Most of the spicy hot in a jalapeno pepper is found in the seeds and membranes (core). These can be removed to significantly lower the pepper’s hotness.

Preparing and Cooking

If you stored your peppers in the freezer, you can remove the amount you need and leave the rest in the freezer. You can run them briefly under warm water, remove the loosened skin from strips and you are ready to cook the peppers.

If the peppers were stored whole in the refrigerator, then you will need to cut the stems and core before slicing or chopping.

Jalapeno peppers are quite versatile. They are used to make:

  • Chili pots
  • Jalapeno jelly
  • Nachos
  • Stuffed whole peppers
  • Fried peppers
  • Pickled peppers
  • Salsas
  • Roasted peppers for salads and sandwiches

Nutrition Highlights

Jalapeno peppers may be small but they have plenty of nutrition. In fact, these peppers are being studied right now to determine if capsaicin has undiscovered health benefits including the ability to lower the risk of prostate cancer.

Jalapeno peppers are high in Vitamin A and C too. Both of these vitamins are important for cardiovascular health. Other nutrients benefiting the heart and circulatory system include high amounts of phosphorous, magnesium and potassium.

In addition, there is a significant amount of omega-6 fatty acids which are antioxidants able to fight against free radical damage to cells. This means jalapeno peppers can help prevent certain cancers from developing also.

Just one (1) jalapeno pepper has the following nutrients:

  • Vitamin A – 112 I.U.
  • Vitamin C – 6.2 mg
  • Folate – 6.6 mcg
  • No cholesterol
  • No fat
  • Calcium – 1.4 mg
  • Phosphorous – 4.3 mg
  • Potassium – 30.1 mg
  • Omega-3 fatty acids – 2.1 mg
  • Omega-6 fatty acids – 42.6 mg

Jalapeno peppers are easy to store, prepare and cook. But the best news is they are good for your health too. You can enjoy the spicy hot flavor knowing you are eating healthy.

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