5 Bean Salad

   

Ingredients

5 tbsp lemon juice (from 2 lemons)

5 tbsp extra-virgin olive oil

¼ cup finely chopped fresh tender herbs (such as parsley, basil or mint), plus more for garnish 

2 cloves garlic, minced (about 2 teaspoons)

1 tsp Dijon mustard

1½ tsp salt

1 tsp Italian seasoning

½ tsp  pepper pdr

1 (15-ounce) can no-salt-added kidney beans, rinsed

1 (15-ounce) can no-salt-added chickpeas, rinsed

1 (15-ounce) can no-salt-added black beans, rinsed

1 (15-ounce) can no-salt-added pinto beans, rinsed

1 (15-ounce) can no-salt-added cannellini beans, rinsed

1 small (8-ounce) orange bell pepper, chopped (about 1¼ cups)

½ cup chopped red onion

Preparations

 

Combine 5 tablespoons lemon juice, 5 tablespoons oil, ¼ cup chopped herbs, the minced garlic, 1 teaspoon mustard, 1¼ teaspoons salt, 1 teaspoon Italian seasoning and ½ teaspoon pepper in a large bowl; whisk well. 

 

Add rinsed kidney beans, chickpeas, black beans, pinto beans and cannellini beans and the chopped bell pepper and chopped onion; stir to coat evenly. 

 

Cover and refrigerate for at least 30 minutes, stirring occasionally, to allow the flavors to meld. Garnish with additional herbs before serving, if desired. 

 

 

 

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Bhatt Ki Dal / Black bean dal

   

Ingredients

1 cup Black beans, soaked overnight

1 Onion, finely chopped

4 cloves Garlic, finely chopped

1 tsp Cumin seeds 

1/4 cup Whole Wheat Flour

1 tsp Turmeric powder 

2 tsp Red Chili powder

2 tsp Coriander Powder 

2 tsp Garam masala powder

Salt, to taste

Oil

1 tbsp Ghee

 

Preparations

Wash and soak the black beans overnight with water.

Heat a kadai on medium heat, add a tablespoon of ghee and once it start to melt, add in the wheat flour. Keep roasting the flour until it changes the color to light brown. 

Once it is light brown, take it out and keep it aside.

Into the pressure cooker, heat oil over medium heat; add in cumin seeds and allow it to crackle. 

Add in the chopped onion and garlic and saute till the onions turn translucent. 

Once the onions have turned light brown. Add soaked black beans along with the water, the spice powders like turmeric, red chili powder, garam masala powder, coriander powder, salt to taste and mix well. Add little more water until the beans is immersed well in water at least 2 inches below.

Pressure cook the Bhatt ki Dal for 5 to 8 whistles for about 30 minutes until it is completely done.

Once done, turn off the heat and allow the pressure to release naturally.

Once released, add in wheat flour and keep mixing until the Kumani Bhatt ki Dal is well combined. Add a little water if required and keep stirring until the Kumani Bhatt ki Dal thickens.

Check for salt if the Kumani Bhatt ki Dali requires any flavour you can adjust it now. Once done, turn off the the heat and transfer the Kumani Bhatt ki Dal to a serving bowl.

Serve the Kumani Bhatt Ki Dal Recipe along with roti, aloo gobi sabzi, and curd to complete the meal.

 

 

 

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Foods You Should Pair Together

Some vegetables and natural products are described as 'super foods' for good reason. They protect your health, provide your body with the nutrients it needs to function properly and help keep your vital organs in good condition. But did you know that some super foods are even more powerful when combined together? 

 

 The concept of food synergy recommends that you should not only eat plenty of nutrient-rich products, but also ensure that you understand how the properties contained within certain foods interact with one another. This way, you can ensure you benefit from as much goodness as possible! Here are 8 great examples of super foods that you should consider pairing for added health benefits! 

 

1. Tomatoes & Olive Oil 

Why are they such a good combo: Olive Oil increases the antioxidant properties of tomatoes. 

Tomatoes and Olive Oil provide individual health benefits that are enhanced when they are paired together. A Study by Free Radical Biology and Medicine found that people who ate tomato dishes with extra virgin oil benefited from more of the antioxidant properties of the lycopene found in tomatoes. That's good enough to enjoy bruschetta more often, or sauté your tomatoes in olive oil before adding them to a pasta dish.

2. Whole Grains with Onions & Garlic 

Why are they such a good combo: Garlic and onion help the body absorb essential nutrients from whole grain.

The iron and zinc found in whole grain is hugely beneficial to your health, but the biological make-up of grain is such that these essential nutrients metabolize faster than your body can ingest them and put them to use. A 2010 study published in the Journal of Agricultural and Food Chemistry found that both garlic and onion are great at encouraging uptake of the minerals found in grain, so should be paired with it where possible. You can either bake garlic into fresh bread, or just add a decent dose of onion to your sandwiches! 

 

 3. Dark Chocolate & Apples 

Why are they such a good combo: Complimentary minerals from each work together to break down blood clots.

Treat your sweet tooth with a double dose of dessert by pairing apples with dark chocolate. Together they have the potential to improve heart health because apples (particularly their skin) contain amounts of quercetin, and flavonoid an excellent anti-inflammatory; while dark chocolate is full of catechins that help stop the arteries from hardening. The complimentary properties of these substances have been shown to help destroy blood clots and lower the risk of heart disease, according to dietitian Melissa Rifkin of the Montefliore Medical Center in New York. So simply dip your apple slices in some sumptuous melted chocolate or make chocolate-apple cookies, but remember to choose dark chocolate as it contains 6 times as many catechins than milk chocolate.

4. Kale & Almonds 

Why are they such a good combo: Almonds provide the healthy fat that helps the body absorb the vitamin E from kale.

Kale is a well-known super food and among its many nutrients is vitamin E, the powerful anti-oxidant that promotes a healthy heart, strong immune system and glowing skin. However, it is also fat-soluble, meaning that it can only be absorbed by the body if it has some fat to help it along. Of course, you would only want heart-healthy monosaturated fat to aid this process, and almonds are one of the best sources of that. So sprinkle some almonds on a kale-based salad or eat some alongside your latest vegetable dish. 

 

5. Turmeric & Black Pepper  

Why are they such a good combo: Piperine in black pepper helps you absorb the extremely healthy curcumin in turmeric.

The incredible health benefits of turmeric are increasingly well-known, and most of them originate from the amount of curcumin contained within the spice. Curcumin is a really powerful antioxidant, anti-inflammatory, antibacterial and antiseptic, so it's one of the very best substances you can feed your body. However, it is another compound that is metabolized really quickly, so it's good to give your body a helping hand so it can absorb it successfully. Research has shown that the piperine in black pepper improves the bioavailability of curcumin by as much as 1,000 times, so you get a huge, healthy boost from pairing to two. A teaspoon of black pepper can be easily added to most turmeric dishes, so it's easy to create a combination.

6. Black Beans & Red Peppers 

Why are they such a good combo: Red pepper helps you absorb the iron from black beans.

Black beans are full of useful nutrients - especially iron - but unfortunately, the sort of iron found in plant foods is not as easily absorbed into the body as the iron you find in meats. In fact, as little of 2% of the iron found in plants makes its way into the bloodstream, and never more than 20%, according to nutritionist and author Cynthia Sass. Luckily, vitamin C rich foods can help the process along and increase the absorption of plant-derived iron by as much as 6 times, and as red bell pepper is a wonderful, savory source of vitamin C, it's a great option. Try black bean tacos cooked with diced red peppers for one tasty dish.

7. Salmon & Garlic

Why are they such a good combo: They can decrease your risk of heart disease in combination.

You can use garlic to add some extra flavor to your salmon, but did you know that the two combined can also work together to decrease your risk of heart disease? A study published in the American Journal of Nutrition found that people who consume decent amounts of fish oil and garlic saw their levels of bad cholesterol plummet by as much as 12%. So, cooking up your delicious salmon steak with a dash of garlic is surely worth considering! 

 

8. Broccoli & Tomatoes 

Why are they such a good combo: They display impressive Cancer-fighting powers when paired together.

In a 2007 study, the combination of tomatoes and broccoli was found to slow down the growth of prostate tumors when tested on rats. Indeed, it was found that a diet of 10% tomato and 10% broccoli can trigger a 52% decrease in the weight of tumor than either vegetable produced when eaten alone. It appears that the two combined make one powerful tool to protect your health, so considering adding some sun-dried tomato pesto to your next batch of broccoli would be an excellent idea indeed.

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Black Bean Salsa Taco

Ingredients

1 can black beans, rinsed and drained
1 fresh tomato, chopped
Frozen corn, 1 cup, thawed
Whole wheat tortillas, 1 per person, or 15 corn tortilla chips per person

Method

Combine ingredients, and season with salt and pepper. Serve 3/4of a cup with 15 corn tortilla chips, or spoon the salsa into a wheat tortilla for a simple lunch taco.

Health Benefits: The beans and veggies here provide a hefty dose of fiber. Beans help lower total blood cholesterol and LDL cholesterol levels.

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Vegetarian Night - to lower triglycerides

1 (8 inch) corn tortillas
1/3 cup refried beans (fat-free or vegetarian)
2 Tbsp salsa
1 oz low-fat or fat-free cheese
1/2 cup slices of avocado
2 oz crumbled veggie sausage



Fit in with your favorite meals by following these basics to lower your triglycerides.

• Plan for a “moderate” amount of whole-grain carbohydrates. Use portion sizes on packages as a guide. Another way to estimate a healthy amount is to visually divide your plate into 4 equal parts. Fill half of it with fruits and vegetables, and fill a quarter of it with a whole grain. Fill the last quarter with a low-fat protein.
• Limit “white” carbs and sugars. Keep foods made with white flour, desserts, candy, juices, and fruit drinks to a minimum.
• Serve healthy fats because they can help lower your triglyceride levels. They are the unsaturated fats, especially omega-3s found in fatty fish, flaxseed, canola oil, and walnuts.
• Don’t keep around tempting, unhealthy fats -- saturated fats found in red meat and baked goods and trans fats found in some packaged foods. If a food label says hydrogenated oil, don’t even open the bag.
• Choose low-fat proteins, including chicken, fish, seafood, lean meats, and tofu.
• Pour low or nonfat milk and choose low or nonfat dairy -- yogurt, cottage cheese, and cheese.
• Limit how much alcohol you have each day. That’s 1 drink if you’re female and 2 if you are male. But even a small amount of alcohol may raise triglycerides in some people, so ask your doctor what’s right for you.

Having trouble adapting to low-triglyceride meals? See your doctor or a dietitian for help. Together you can put together a healthy meal plan that will lower your triglyceride levels and help you lose weight if you need to.

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Black Bean Salsa Taco: Fast, Fresh Flavour

1 can black beans, rinsed and drained
1 fresh tomato, chopped
Frozen corn, 1 cup, thawed
Whole wheat tortillas, 1 per person, or 15 corn tortilla chips per person

Combine ingredients, and season with salt and pepper. Serve 3/4of a cup with 15 corn tortilla chips, or spoon the salsa into a wheat tortilla for a simple lunch taco.

Benefits: The beans and veggies here provide a hefty dose of fiber. Beans help lower total blood cholesterol and LDL cholesterol levels.

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Healthy Filling Wrap

Ingredients
1 Low-Carb Wrap/Tortilla
1/4 cup Black Beans, un-rinsed
1/2 tsp Cumin
1/2 tsp Salt
1 Clove Garlic, peeled and chopped
5 Egg Whites
2 tbsp Salsa
1 oz Avocado, sliced
2 tbsp plain Yogurt
1/4 cup Low-Fat Cheddar Cheese
Crushed  Pepper, to taste

Directions
Preheat oven to 350 degrees Fahrenheit.
Prepare black bean pureé: add black beans, cumin, garlic and salt into small food processor; pulse until pureéd and pour into a pot over medium heat.
Meanwhile, place wrap in the oven on baking pan and cook for 5 minutes on each side.
Pour egg whites onto skillet over medium heat. Sprinkle cheese over half of the eggs and flip the other side once the omelet sets.
Prepare the dish by spreading the black bean puree over the wrap and slide omelet on top.
Garnish with salsa, yogurt, avocado and crushed red pepper.







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Chilaquiles Casserole

This version of this enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. Canned prepared enchilada sauce has great flavor and keeps the prep time quick. It can vary in heat level so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute two 8-ounce cans of plain tomato sauce.

Ingredients:

• 1 tablespoon canola oil
• 1 medium onion, diced
• 1 medium zucchini, grated
• 1 19-ounce can black beans, rinsed
• 1 14-ounce can diced tomatoes, drained
• 1 1/2 cups corn, frozen (thawed) or fresh
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 12 corn tortillas, quartered
• 1 19-ounce can mild red or green enchilada sauce
• 1 1/4 cups shredded reduced-fat Cheddar cheese

• Preparation:

  
  1

  Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
  2

  Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
  3

  Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
  4

  Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

Broccoli with Black Bean-Garlic Sauce

Ingredients1 teaspoon sesame seeds
1/2 cup water, divided
1 teaspoon rice-wine vinegar, or white-wine vinegar
1 teaspoon cornstarch
2 teaspoons black bean-garlic sauce
2 teaspoons canola oil
1 clove garlic, minced
4 cups broccoli florets

Preparation1. Toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2-3 minutes. Transfer to a bowl to cool.

2. Mix 1/4 cup water, vinegar and cornstarch in a small bowl. Add black bean sauce and stir until smooth.

3. Heat oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add garlic and stir-fry until fragrant, about 30 seconds. Add broccoli and stir to coat. Add remaining 1/4 cup water; cover and steam just until broccoli is tender-crisp, 1-3 minutes. Push broccoli to sides and pour sauce mixture in center. Stir until sauce begins to thicken, about 1 minute. Stir in broccoli to coat. Serve immediately, sprinkled with the sesame seeds.