Makes: 280g serving approx
Preparation: 15mns Total: 20mns Benefits: Edamame, or soybeans, have been popular in China and Japan for thousands of years and are now readily available in most grocery stores. They’re low in fat and calories and high in protein, fiber and almost every other essential vitamin and mineral. Soybeans have great health benefits,however one must remember that they also contain active ingredients similar to estrogen - the recommendation is to eat them in moderation in order to reap the health benefits without causing imbalances in the body. This is a great alternative dip to serve at dinner parties, it is sure to have all your guests talking! Ingredients: 225g frozen shelled edamame (green soy beans) 60g tahini paste 60ml water ½ tsp freshly grated lemon zest Juice of 1 lemon (about 3 tbsp) 1 clove garlic, crushed ¾ tsp salt ½ tsp ground cumin ¼ tsp ground coriander seeds 3 tbsp extra-virgin olive oil 1 tbsp fresh flat-leaf parsley, chopped Directions:
Source: Food Network Kitchens
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Makes: 4 servings
preparation: 45mns Total Time: 60mns Benefits: This is a great Gluten-free vegetarian noodle recipe that features lots of heart-healthy fats (sesame & coconut oil, sesame seeds & cashews). Its also packed with vegetables of all colors, making it nutrient dense. Enjoy! Ingredients: Sauce: 1/2 cup cashew butter 2/3 cup water 4 tablespoons wheat-free soy sauce 2 tablespoons sesame oil 2 cloves of garlic 1 tablespoon fresh ginger 2 tablespoons miso paste 1-4 Thai peppers (depending on your spice tolerance) juice from 1 lime 1/4 coarsely chopped cilantro Toppings & Noodles: 1/2 thinly diced red pepper 1 tablespoon black sesame seeds 1/3 cup cashews 1/2 cup firm tofu (optional) 1 cup diced kale 1/4 cup thinly sliced carrot 1/4 cup thinly sliced onion 1/2 a lime cut into wedges 1 package of rice noodles 1 tablespoon coconut oil Directions:
Source: Paul Jarvis Makes: 6 Servings
Preparation: 10mns Total Time: 20mns Benefits: This recipe is extremely high in Calcium, with broccoli being top on the list of calcium rich foods and Sesame scoring even higher! Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk? They are also very high in copper and magnesium and have cholesterol-lowering abilities. Broccoli is high in Iron, fiber and Vitamin C and is one of the best vegetables you could possibly eat! Ingredients: 700g of Broccoli or Broccolini cut into pieces. 1 tablespoon light soya sauce 1 tablespoon boiling water 2 teaspoons honey 2 teaspoons toasted sesame seeds Directions:
Makes: 1-2 Servings
Preparation: 10mns Total time: 30mns Benefits: Fresh Edamame is a great legume (unlike processed Soy). A 1/2 cup serving of edamame gives you a lot of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron, it has about as much as a 4-ounce roasted chicken breast. Ingredients: 1 cup cooked & shelled edamame 2 tsp olive oil 1/4 cup of italian bread crumbs 1 tblsp flaxseed Salt, pepper, and any other spices to taste (I like to use cayenne pepper) Directions:
Source: Andrea Biethman |
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