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The Amazing Bean

23/10/2015

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Beans and lentils are rich in folic acid, magnesium, potassium, B vitamins, complex carbohydrates and soluble fiber, and, at 20-25% protein by weight, These healthy, inexpensive natural foods should be eaten often. 

Alberta Health Services, The Canadian Diabetes Association, the Canadian Heart and Stroke Association and the Canadian Cancer Society all recommend legumes as one of the most important food groups for disease prevention and optimal health. Due to their blend of fibre, protein and nutrients, legumes aid in blood sugar regulation more than almost any other food group, a key quality for diabetics and those concerned with maintaining stable insulin response. 

Legumes are also heart-healthy; their high fibre content lowers cholesterol and triglyceride (blood fat) levels.  Most varieties of beans and lentils are also high in folate, a vitamin that helps prevent the build-up of the amino acid homocysteine - 
elevated levels of which are a major risk factor for heart attack and stroke.

Beans are an excellent source of fibre and this helps as a prebiotic. Prebiotics are undigested food particles that support the growth and activities of certain bacteria (probiotics) in the colon. These bacteria then provide health-promoting effects for us. These resistant starches are fermented by colonic probiotics into short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate.
Butyrate supports cellular differentiation and reduces proliferation; it also lowers the pH in the lumen, which is associated with a decreased risk of colorectal cancer.

An important factor in adding more beans to your diet it soaking them. This is really important because they have natural defenses that lock in most of the nutrients. By soaking dried beans overnight, rinsing, then cooking them, most of the nutrients will be available for us to absorb.  This also helps lower the possible gassy reaction if you are just starting to introduce them to you diet. 


For a Chart on soaking refer to the reference page.

Beans and lentils contribute to better digestion, they help regulate blood sugar because of the slower rate of digestion, they can help lower cholesterol, help maintain a healthy weight because the protein and fiber in beans delay stomach emptying, you feel fuller longer.  They are high in iron and a good source of B vitamins, they may lower your risk of cancer and they are heart healthy!


The amazing bean....for more on the topic please go to New School Knowledge, Old School Wisdom


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Vegan Cauliflower Gratin

9/10/2015

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 Looking around in the fridge to see what I had to make, I wanted something warm and creamy, cheesy, gooey, some sort of roasted goodness. I saw a head of cauliflower and 2 leeks in there, the usual unsweetened almond milk, and my mind immediately went to the nutritional yeast in the cupboard... that eureka moment! 

In less than 5 mins I had washed, and chopped the veggies adding some onion and garlic to the dish, then went on to make an easy "cheese sauce" that melts and bubbles like  nobody's  business. 

The cheese sauce is made by throwing 1 cup of unsweetened almond milk, 1/2 cup olive oil, 1/2 nutritional yeast, 1/4 cup of water, and a pinch of salt and herbs, into a magic bullet, blender, or whatever kitchen contraption you prefer that mixes it up.  Blend well, open the lid and drop 1 tsp of flour, which can be wheat or spelt, or if you're kickin' it gluten free, use quinoa or rice flour.  Zip it again then pour it over the veggies. 

Roast in the oven for 40 mins, or until the cauliflower is just soft to the touch... nobody likes limp veggies. 

The mix of the taste of the sulfur rich leeks, the open palate of the cauliflower and the salty, cheesy flavour of the yeast blended into exactly what I was after.... Mmmmm!

Test it out for Thanksgiving, a perfect offering for the lactose intolerant to the vegheads, to the vegan herbivores that are popping up at Dinner parties everywhere. 

When someone asks what's in it?

let them know that it has sulfur rich leeks, garlic, and onions; good for the joints and connective tissue of the body, also great for the skin.

​From the yeast there is a good source of vitamin B12 that most people (vegetarian and meat eaters alike) are deficient in.

And the cauliflower contains several anti-cancer phyto-chemicals like sulforaphane and plant sterols such as indole-3-carbinol,
 which appears to function as an anti-estrogen agent. Together, these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.

Other than that have a happy, healthy, long weekend!




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Fall Harvest

5/10/2015

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Fall tomato harvest, we wrap each green tomato in it's own paper cocoon to encase their inherent ethylene gas which naturally ripens them, then pack it into a cardboard box somewhere cool. Week by week check for the ripened ones to use through the season. Last year we ate them into January and they truly taste like a tomato should.

Even though they are picked before "vine ripened" and not all the starches turn to sugars , they will have a higher micronutrient content than store bought cousins and at pennies per pound for organic produce, growing your own goes a long way in trying to be 100% organic!

​


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    Rebecca L. Thornton

    I wanted a venue to share my thoughts on what I have learned and lived  in life. 

Wild Seed Holistic Health respectfully acknowledges that we work, live & play in the ancestral and unceded territory of the Mi’kmaq People. This territory is covered by the “Treaties of Peace and Friendship” which Mi’kmaq Wəlastəkwiyik (Maliseet), and Passamaquoddy Peoples first signed with the British Crown in 1726. The treaties did not deal with surrender of lands and resources but in fact recognized Mi’kmaq and Wəlastəkwiyik (Maliseet) title and established the rules for what was to be an ongoing relationship between nations.