Whole grains are an excellent source of nutrition, as they contain iron, dietary fiber and vitamin E and B Vitamins. They are also absorbed slowly providing sustained and high-quality energy. To aid in digestion it is best to soak grains prior to cooking*; soaking helps to eliminate phytic acid which is what causes gas.
Beans can be a great source of fiber, protein and folic acid. For more information on beans and how to make them more digestible you can refer to this post – Beans, Beans, The Magical Fruit…
Greens are a great source of calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K; as well as fiber and folic acid. Some of the benefits of eating dark leafy greens are:
-Blood purification
-Cancer prevention
-Improved circulation
-Strengthened immune system
The best choices for greens are bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe and dandelion. Other good options are green cabbage, arugula, endive, chicory, lettuce, mesclun and wild greens. Spinach, Swiss chard and beet greens are good as well but should be eaten in moderation because they are high in oxalic acid, which depletes calcium from the bones and teeth; best eaten with tofu, seeds, nuts, beams, or oil to balance the effects of the oxalic acid.
*Whole Wheat Couscous is technically not a grain but rather a pasta product made from wheat and doesn’t require soaking.
Tonight I decided to try some new heirloom beans that I picked up at the health food store; I boiled them until tender and the sauteed them with garlic, shallot, olive oil and cremini mushrooms tossed with a little nutritional yeast and Braggs. I placed the beans on top of a bed of lettuce and a scoop of whole wheat couscous and topped with a little avocado.
Mmmmm, Lindz, you never fail to make my mouth water with even the simplest of recipes!!
Lindsay that dinner looks awesome! I loved reading this post and being reminded of so many of the pointers and techniques that you have provided for me that I’ve begun incorporating into my eating habits. Kale is a regular on the menu for me, and all of my soy sauce has been replaced by Bragg’s 🙂 Tomorrow I think I’m making my first lentil soup (with kombu of course) 🙂
Ok..I know the ending to that little ditty…”Beans, beans, the magical fruit. The more you eat, the more you….” but I won’t finish it lest it not be appreciated. 🙂
I never appreciated the flavor of beans or how versatile they were for creating outstanding recipes until I went vegetarian several years ago. Even though I eat a lot of them now, there are certain types that seem to provide the “magical” element that can be a bit embarrassing, even if I soak them well.
check out my post on beans for more ways to avoid those magical elements!
mmm… beans and greens are the story of my vegetarian life! I just found your blog, but I can’t wait to browse around and try out some of your cooking tips and recipes!
Eat-In Challenge
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