Healthy Recipe
Published: Wed, 01/28/15
Greetings! My name is Nico, and I'm a recent graduate of Dr.
Christopher's College of Herbology. I currently live in Denver, Colorado and
have been working towards building a future as a health educator and personal
consultant.
As I have walked my personal path to better health, I have
utilized some simple, nourishing meals that are quick and easy to prepare. The
one I'd like to share is a combination of brown rice, mung beans and steamed
vegetables that I personally enjoy. Mung beans contain vitamins A, C and E and
minerals like folacin, phosphorus, magnesium, iron and calcium. They are also a
great source of protein, dietary fiber and phytoestrogens. Additionally, brown
rice is a great source of manganese and also provides a good amount of
selenium, phosphorus, copper, magnesium and niacin (B3). This combination is
great for lunch or dinner, but it could
also be enjoyed for breakfast.
Nutritious whole grains (as well as legumes, nuts and seeds)
even when properly prepared can inhibit the absorption of minerals like
calcium, magnesium, iron and zinc due to the presence of phytic acid. This acid, a storage form of phosphorus,
binds to these minerals making them and the phosphorus unavailable for use in
the body while also inhibiting enzymes like pepsin, amylase and trypsin that
are needed for digestion. To minimize this effect, we should presoak the rice
as well as the mung beans---even though mung beans don't require it as much as
the rice. Presoaking grains, beans, nuts and seeds also diminishes/removes
lectins (except in wheat and soy), gluten, tannins, goitrogen and other
anti-nutrients, encourages the production of beneficial enzymes, neutralizes
enzyme inhibitors, increases nutrient content, breaks down proteins that are
hard to digest (making them more bioavailable) and reduces hypersecretion of
pancreatic enzymes.
Over 60% of the phytic acid in mung beans is destroyed in cooking,
so, many people don't soak them at all. However, presoaking them ensures an
even greater ability to be digested. To presoak the beans, just put the beans
in a bowl and cover them with pure water and let them sit for 6-24 hours. An
additional quick-soak method consists of bringing the beans to a boil for a few
minutes (depending on the bean) taking them off heat and letting them sit for
2-6 hours. Once this is finished, discard the water and add mung beans in a 1:3
ratio with pure water to a pot and bring to a boil. Reduce to a simmer and cover. Once the water
has been absorbed, remove from heat and let sit for 5-10 minutes; don't remove
the lid throughout the whole process. Once you have done this, if desired, you
can mash them and add sea salt, pepper or garlic powder.
To prepare the brown
rice, soak them in pure water for 24 hours at room temperature. Always store
10% of the soaking water in the fridge to be added to future batches after
soaking. This preserved liquid will eventually improve the effectiveness of
soaking through continued use until it removes 96% or more of the phytic acid.
Discard the remaining 90% and add fresh water in a ratio of 1:2, rice to water.
Bring to a boil; reduce to a simmer and cover. Then, remove it from the heat
and let the rice sit for 5-10 minutes covered. I normally add a little sea salt
and Bragg's Liquid Aminos once finished.
To steam the vegetables, place them in a metal steamer, put
it in a pot, and fill it with pure water until the water level nears the bottom
of the steamer. Bring it to a light boil. The time needed to cover and steam will
vary according to whatever vegetables you are using. I personally enjoy
broccoli, snap peas and cauliflower because they are all very nutritious,
tasty, and can cook in about 5 minutes. Once done, you can flavor them with
some olive oil, lemon, sea salt, pepper or anything else you might like.
Finally, add them all together and enjoy!
Nicodemo Casciato is a recent masters graduate from the School of Natural Healing. He currently resides in Denver, Colorado.
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1 1/2 C brown rice
Measure the beans, sort and rinse. Soak the beans in a bowl of water in which the water is at least 2 times more in volume than the beans. Soak for 6-24 hours, or you can use the quick soak method. For the quick method bring the beans to a boil for a couple of minutes, then turn off the heat and let them sit for 2-4 hours. Discard the soaking water and add 1:3 ratio, beans to fresh water. Bring the beans to a boil and simmer, covered, until the water is absorbed. Remove from heat and let sit for 5-10 minutes while still covered. Mash beans and add sea salt, pepper, lemon, garlic powder and anything else you like.
Measure 1 1/2 cups brown rice and soak in a bowl of water in which the water is at least 2 times more in volume than the rice. Soak for 24 hours. You can save 10% of the soaking water from the rice to be added to later batches to soak with if you like. Discard the soaking water and add fresh water, 1:2 ratio rice to water. Bring to a boil then lower to a simmer, covered, until water is absorbed. Remove from heat, and let sit for 5-10 minutes. Add sea salt and Bragg's Liquid Aminos to taste. Mix the beans and rice together, add anything additional you might like, and enjoy!
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