Amazing legumes

The chickpea – like all other members of the legumes family – offers a lot of proteins, minerals and fibre.  Just one cup of uncooked legumes delivers 14 to 20 grams of fibre, more than whole wheat. Nutrition experts nowadays recommend to eat at least 25 grams of fibre a day, a huge amount for most people.

Fibre helps to stabilize blood sugar levels, making chickpeas an excellent choice for diabetics and people with insulin resistance or hypoglycaemia. A 2012 study of people with type 2 diabetes has shown that eating one cup of legumes a day for three months lowered blood sugar and blood pressure.

Furthermore, fibre traps bile loaded with cholesterol in the digestive tract and helps bowel movement, preventing digestive disorders like irritable bowel syndrome. Eating legumes regularly also lowers bad cholesterol levels in the blood.

Legumes provide a wealth of minerals as well. For example chickpeas contain plenty of folic acid, manganese and iron needed for healthy bones and blood production. They contain large amounts of the trace mineral molybdenum that flushes out the preservative sulphite from our bodies.

Legumes are also rich in various antioxidants and phytonutrients. At the moment, scientists continue to discover new varieties of these substances all the time. Antioxidants fight free radicals, atoms that miss an electron in their outer shell. In their search for missing electrons they grab them where they can get them and damaging healthy body cells. Free radicals are a normal by-product of our digestion. Smoking, drinking and pollution increase the amount of free radicals in our bodies. Antioxidants neutralise free radicals by providing them with missing electrons.

Wholewheat Flour

Atta: full grains ensure complete nutrition

Wheat is an ancient grain, which humans eat for more than 12,000 years. It played a vital role in the sacred rituals of many cultures. Greek, Roman, Sumerian and Finnish mythology had gods and goddesses of wheat.

Although I do not pray to the goddess of wheat, it plays an important part in feeding my family. In my kitchen I practically never use white flour, only whole wheat flour or atta, as it is called in India. This has one reason: White flour lacks the bran and the germ of the wheat grain, the parts which offer the most nutrition. From a health point of view refining flour makes no sense at all. Whole wheat is  a good source of dietary fiber, manganese and magnesium which help prevent many diseases.

Different research studies show that eating frequently whole grains can help avoid type 2 diabetes and the forming of gallstones. Food rich in fiber keeps your colon moving and can help to protect you and your loved ones from breast and other hormone related cancers, colon cancer, childhood asthma and heart disease.

Recently scientists claimed whole grains may be even more beneficial as is known today. According to press reports research methods have overlooked many powerful phytonutrients in whole grains. It seems that for years researchers have only measured “free” forms of phytonutrients, which are immediately absorbed into the bloodstream. The “bound” forms however are attached to the walls of plant cells. They must be released by bacteria in the intestines to be absorbed by the body.

This does not matter so much when you analyze fruits and vegetables, as they have more than 70 per cent “free” phytonutrients. But in whole grains “bound” phytonutrients make up 99 per cent, which so far have been ignored. This may help explain the low risk for colon cancer of populations eating diets high in fiber-rich whole grain.

Lentil Cream

Heavenly healthy is my title for this vegetarian recipe that I have created more or less myself. I write more or less because it is inspired by the vegetarian sandwich spreads which you find in health food stores all over the world.

I have taken the flavours of the Greek lentil soup which I adore. This soup is dominated by tomatoes and oregano. Instead of preparing a soup however, I add just enough liquid to make a cream. 

You can serve this cream as a snack with crackers or bread. I like to stir in some red wine vinegar which adds a bit of tang. You can use the cream also to make healthy sandwiches, for example for your kids’ tiffin boxes. It is great topped with any kind of cheese.

Wishing you  happy cooking, always!

Kornelia Santoro with family

Lentil cream, heavenly healthy 

 

Ingredients

(for 4 big servings):

• 2 cups lentils (masoor dal)
• 2 packets tomato puree (200 ml each)
• 3 big carrots
• 1 medium size beetroot
• 4 big onions
• 4 big cloves garlic
• 2 bay leaves
• 1 tablespoon oregano
• 5 tablespoons olive oil
• Salt
• Pepper

Method:

Unlike other legumes lentils don’t need to be soaked overnight. You can use any type of lentils you like. I prefer brown masoor dal for this recipe because it has a round, earthy flavour. 

Wash the lentils and place them into a pressure cooker. You can prepare the lentil cream in a normal pot as well; it just takes a lot longer to cook. Peel the carrots, the beetroot the onions and the garlic and grate them. Add the vegetables to the lentils in the pot. Pour in the tomato puree, 2 tablespoons of olive oil and 750 ml water into the pot and mix everything well. Add salt and pepper, the bay leaves and the oregano.

Close the pressure cooker, switch on the flame and boil the lentil cream for half an hour after the first whistle. In a normal pot you have to cook the lentils for at least one hour, stirring occasionally. The lentils should melt in your mouth. You might have to add some extra water also, but not much. At the end of the cooking time you should have a thick cream, not a soup.

When the lentils are cooked, open the pressure cooker. If there is any water left, you have to boil it some more minutes. Stir in 3 tablespoons of olive oil and taste the cream. You might have to add some more salt and pepper. Take out the bay leaves and store the cream in airtight containers. You can keep it in the fridge for at least one week.

Superfood flax seeds

Flax seeds: Tiny size, mighty content

Although small in size, flax seeds contain a huge amount of nutritious substances. Omega-3 fatty acids, a huge amount of fiber and vitamins and minerals make it a great addition for a healthy diet.

100 grams of flaxseeds provide 28 grams of fiber! For example, 100 grams of whole wheat flour, another good source of fiber, only have 10 grams of fiber. Nothing keeps your digestive system going like flaxseeds. 

When I was heavily pregnant, only flax seeds in combination with oats made my compressed bowels work. Always drink enough when you eat something prepared with flax seeds. The fibers need liquid to expand and push their way through the intestines, cleaning them at the same time. The high amount of fiber in flax seeds also stabilizes blood sugar levels and prevents colon cancer.

The omega-3 fatty acids in flaxseeds belong to the group of fats our bodies need to function well. They keep bones healthy and reduce the formation of blood clots. They also lower the risk of heart attack and stroke. 

Furthermore, omega-3 fatty acids keep cell membranes flexible. This is critical for persons with diabetes as flexible cell membranes respond easily to insulin and absorb glucose better than stiff membranes. Flax seeds also have a beneficial effect on persons with high blood pressure and asthma.

Experts call these tiny seeds super food due to the large amounts of B vitamins, folate, calcium, iron, potassium, selenium and zinc they contain.

Red beans salad

Red beans for a spicy interlude

Normally I don’t really like raw onions. They leave a disgusting aftertaste in my mouth which lingers for hours, even if I brush my teeth and use a mouthwash. In this salad however, finely minced raw onions fit nicely. This is one of the few dishes, where I not only tolerate raw onions, I love them. I discovered this salad about two decades ago at my best friend’s hotel. She owns a 400 year old mansion, a ‘Hammerschloss”, nestled in the idyllic Bavarian countryside close to Regensburg. In luscious green surroundings she serves every Sunday a delicious brunch buffet. One of the plates regularly offered there is this salad. Here in Goa, rajma beans belong to the traditional cuisine and you can find them practically everywhere. I often make a big bowl of this salad and keep it in the fridge, where it stays fresh for up to a week. Whenever somebody feels hungry, they can help themselves to a nutritious meal.

Ingredients (for about 4 servings):

• 200 grams red rajma beans
• 2 big, green peppers
• 2 big, red onions
• 1 cup boiled corn kernels
• 3 tablespoons red wine vinegar
• 5 tablespoons olive oil
• salt, red chili flakes and freshly ground black pepper according to your taste

Method:

Start the evening before cooking with soaking the red beans. Spread them out on a flat surface and discard any broken or discolored beans. Then put the beans into a container, cover them with plenty of water and leave them to soak in the fridge over night.

The next day drain your beans and rinse them well. Then cook your beans in plenty of salt water until they are tender. This takes about 45 minutes in a pressure cooker and up to 2 hours in a normal pot. Drain them and let them cool down.

Wash your green peppers and slice them finely. Peel the onions and mince them as fine as you can. I always use a blender for this job. It is not really necessary to use red onions in this recipe, but I love their purplish hue and slightly sweet aroma in this dish. Combine the beans with the vegetables in a big bowl. Dissolve the salt, around half a teaspoon, in the vinegar and blend it well with the olive oil. Add chili flakes and black pepper according to your taste. I like this salad with plenty of punch so I always use a lot of both. Pour the dressing over the salad and mix all the ingredients well. Let it rest at least 1 hour in the fridge before serving, so the beans soak up all the flavors of the dressing.

Red beans detoxify your body

Rajma or kidney beans and other beans are known as ‘Phaseolus vulgaris’, which means ‘common beans’. They all trace their origin to a common ancestor bean in Peru. Spanish explorers brought them Europe in the 15th century and Portuguese traders introduced them to Asia.

Beans are not only a cheap source of good protein; they also contain plenty of cholesterol-lowering fiber. A cup of cooked kidney beans provides almost half of the recommended daily intake for fiber. This fiber also prevents blood sugar levels from bouncing up and down after a meal, making beans easy digestible for people with diabetes, insulin resistance or hypoglycemia.

Furthermore they supply us with the trace mineral molybdenum which helps our bodies getting rid of sulfites. Sulfites are preservatives found in many industrial foods. Big amounts of folate, magnesium, manganese, iron and niacin (Vitamin B1) make red beans an excellent ingredient for any healthy diet. These minerals and vitamins support a healthy heart, improve your memory, help keep your heart healthy, boost your antioxidant defense and provide plenty of fat-free energy. If you want to lose weight, eat plenty of beans.

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Bran muffins for healthy motions

Oat bran for healthy motions   Bran, the husk of grains, does not promise a tasty dish. Already the name sounds slightly off-putting, at least to my ears. I recall the first time I made contact with this stuff. It was in the late seventies, when research about nutrition was far less advanced than today. In these days, women magazines praised bran as the ultimate source for fibre and – as a natural consequence – a flat stomach. I bought a packet of wheat bran and – blissful ignorance – tried to make muesli with it. I still can feel the taste of cardboard spreading in my mouth. Although I had soaked the bran with plenty of milk, it seemed to absorb every bit of humidity after it had passed my lips. One of my friends used to sprinkle the stuff over fruit salad, but I did not like this any better. It took me years to try my hand in using bran again. Actually, during holidays in the USA I had noticed that bran muffins are sold everywhere. However, they are so sweet I don’t consider them healthy. When you look at the ingredients, you see that sugar and white flour is mixed with a bit of bran to justify the name. Some years ago, I discovered oat bran at my local supermarket. I bought a packet and decided to develop my own kind of bran muffins – with a lot of bran. The following recipe is from my upcoming book about cooking for allergic persons. It does not include allergens like raisins, nuts or chocolate chips and is dairy free. These oat bran muffins may not incorporate the peak of culinary accomplishment. But thanks to their really serious amount of fibre they take care of your intestines like few other foods – healthy motions guaranteed. Plain as they are, these muffins make a great start in the morning. I personally love the flavour of cinnamon and clove which infuses these muffins. Eat them with a bit of butter and some marmalade and they can make you happy.   Dairy free Bran Muffins Ingredients (for 12 muffins):    2 ½ cups oat bran   1 ½ cup whole wheat flour   1 cup ghee or coconut oil   2 eggs   1 ½ cups coconut milk   1 cup sugar   1 tablespoon vanilla essence   1 tablespoon cinnamon   1 teaspoon ground clove   2 tablespoons baking powder Method: Grease your muffin moulds and line them with paper. I use silicone muffin moulds from an Italian company, which don’t need greasing and are very convenient. Preheat your oven to 190 degrees Celsius. Break the egg into a mixing bowl and add sugar, the cinnamon, the cloves and/or the cardamom. Stir well together. Add the coconut milk (also normal milk will do if you can eat dairy). Stir again. Add the oat bran and mix. Let it sit for ten minutes. Even overnight would not hurt, if you want to make your muffins fresh in the morning and don’t feel like slaving away early. The oat bran will start to absorb most of the liquid. If the dough turns very thick, add ¼ cup more liquid. Mix the flour with the baking powder and stir into the dough. Fill the muffin moulds immediately and bake them in the oven for around 25 minutes. A toothpick inserted in the middle should come out clean. Let them rest for ten minutes at least before removing them from the moulds. http://www.mediterraneancooking.in/nutritional-values/ingred-fiber More recipes at Kornelia's Kitchen Sign up for my monthly newsletter