It's Bean Good

Perhaps the healthiest change most people could make to their diets would be to eat more beans.

A 2008 study published in the Journal of the American College of Nutrition found that bean eaters had a 23 percent reduced risk of increased waist size and a 22 percent less chance of being obese compared to non-consumers. There is probably a synergy that occurs among the copious amounts of fiber, protein and minerals found in beans that help them fight fat and several chronic diseases, particularly heart disease.


Sometimes called butter beans, demonized lima beans (named for their native Peru’s capital city) have a buttery texture and potato-like taste. Available dried or frozen anytime, during the summer months you may find them fresh in their pods at farmers’ markets. A favorite use for them is succotash. A simple, tasty recipe that can be used as a side-dish or a filling meal in itself. If desired, substitute edamame for lima beans.

Try this recipe and let me know yeh or nay?

Succotash













 Makes 6 Servings

1 tablespoon vegetable oil

1 medium onion, chopped

2 cups lima beans, fresh or frozen

2 cups corn, fresh or frozen

2 garlic cloves, minced

2 tomatoes, diced

1 jalapeño pepper, seeded and diced

½ cup parsley, chopped

Juice of 1 lime

Salt and pepper to taste


In a large skillet, heat oil over medium and cook onion until soft, about 4 minutes. Mix in lima beans, onion and garlic and cook until beans are tender, about 12 minutes, stirring occasionally. Mix in tomatoes and jalapeño and cook for 3 minutes. Stir in parsley, lime juice and salt and pepper. Serve warm or chilled. 

Old-School Kitchen Gear

Thought I would pass along an article I wrote for the April issue of Women's Health extolling the virtues of old-school kitchen gear such as cast iron, pressure cookers and bamboo steamers. Often the classics are better than the new fancy schmancy stuff. Let me know if you want any additional information about some of these.

The Story of Bottled Water

A great video explaining why bottled water is such a nightmare and waste of money:
http://storyofstuff.org/bottledwater/

Grass Fed Beef

Instead of just focusing on what you’re eating, maybe we should also be taking a look at what our burger had for lunch? After reviewing three decades of research, a new study in the Nutrition Journal by California State University researchers concluded that grass-fed beef has higher levels of heart-chummy omega-3 fatty acids than their grain and soy fattened brethren. According to the scientists, grass-fed beef also has lower levels of cholesterol raising saturated fats and offers more vitamins A and E as well as well as cancer fighting antioxidants such as glutathione. As a nice bonus, those who splurge obtain extra conjugated-linoleic acid (CLA). Almost absent from the modern diet, studies report that CLA may help shed body fat and boost bone health. Plus, levels of dangerous bacteria including E. coli have been found to be lower in beef raised on pasture.

I have to admit that I don’t have much experience with grass-fed beef. Though I write about its nutritional and environmental benefits often, I get my red meat fix mostly from locally raised emu. Anyone out there want to share their experiences with grass-fed beef? Better tasting? Too expensive? Forget it, I’m sticking with tofu?

Mackerel

Perhaps the expression “holy mackerel” comes from the bonanza of heart-chummy omega-3 fats present in this swimmer – about 2700 milligrams per 100 gram serving, more than what is found in environmentally sketchy farmed salmon. Scientists recommended consuming an average of 250 to 500 milligrams of omega-3s from fish per day to protect against heart disease. So oft-overlooked mackerel can really help you fill your fish oil quota – consuming one 100 gram serving a week would give you a weekly daily omega-3 average of 385 milligrams.

Choosing mackerel at the fishmonger is not only a healthy choice for you, but also for the world’s oceans. Mackerel stocks are abundant and not yet overfished. One reason being is that mackerel is fast-breading making it resilient to fishing pressures. Levels of mercury are very low in mackerel as well. Plus, mackerel is inexpensive when compared to other seafood like tuna and salmon.

Some people will find mackerel to be, well, too “fishy.” This smoked mackerel spread recipe helps subdue those fishy overtones. You can find smoked mackerel at most grocery stores and fish markets. When possible, choose unseasoned fillets. Serve this spread with crackers, toast or in the hull of an avocado. It keeps well in the fridge for several days. You can also try using smoked wild salmon.

Smoked Mackerel Pâté













Printable Recipe

¾ pound smoked mackerel fillets
½ cup reduced fat ricotta cheese
½ cup reduced fat sour cream
Juice of ½ lemon
1 shallot, chopped
1 Tbsp horseradish (if you don’t have horseradish you could try cayenne)
2 Tbsp chives, chopped
¼ tsp freshly ground black pepper

Lift mackerel flesh away from skin and add to a bowl of a food processor along with other ingredients. Blend until smooth, stopping halfway if needed to scrape the mixture down the sides of the bowl. Taste and adjust spices if needed. Best chilled before serving.