- Are a great source of Vitamin E, calcium, magnesium, and potassium.
- Great plant-based protein that can double as a source of fiber.
- Reducing the risk of heart disease and maintaining healthy cholesterol levels.
- ORAC value of almonds (4454 umol TE/100g) is almost twice as much as that of concord grape juice and 3½ times more than green tea.
- Fiber in almonds blocked some of the fat calories from being absorbed and therefore helped the participants maintain their weight.
- Good source of high quality plant-based protein,Vitamin E, zinc, selenium, copper, iron, manganese and magnesium
- Well known for their high fiber content (when the whole grain, including the oat bran, is eaten).
- The soluble fiber in oats, beta-glucan, has been shown to reduce LDL cholesterol and help stabilize blood sugar.
- Health Study found that men who ate a bowl of whole grain cereal (such as whole oatmeal) daily had a 29% lower risk of heart failure.
- Helps prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disesase.
Baked Beans
Ingredients
- Red Beans (soaked overnight) – 1.5 cups
- Diced Onions – 1 medium
- Diced Green Peppers/Capsicum – 1 medium
- Red Chilly Powder – 1 tsp (Alter according to your spice tolerance)
- Spicy Brown Mustard – 1 tbsp
- Brown Sugar – 4 tbsp (Alter according to your desired level of sweetness)
- Ketchup – 4 tbsp
- Vinegar – 2 tsp
- Black Pepper Powder – 1/2 tsp
- Bay Leaf – 2 big ones
- Garlic – 4 cloves
- Olive Oil – 2 tbsp
- Salt – to taste
- Water – as needed
- Rinse and drain the soaked beans. Pressure cook the beans in 3-4 cups of water along with bay leaves, garlic and salt to taste. You need to pressure cook the beans for around 20 minutes (5 to 6 whistles) on medium heat so that it becomes tender.
- Allow the pressure to subside. Open the pan, drain the beans and reserve the liquid. Discard the bay leaves.
- Meanwhile, heat olive oil in a pan and saute onions until translucent.
- Add the bell peppers and saute for a few minutes.
- Reduce heat and add red chilly powder and little salt. Saute for a minute.
- Add the cooked beans to the pan along with 1/2 cup of reserved liquid.
- Next add mustard, ketchup, brown sugar, black pepper powder and vinegar. Mix everything together and simmer the beans for 15-20 minutes until thick and mushy.
- Stir the beans while it gets cooked so that it doesn’t stick to the pan. If the beans appear dry, add more of the reserved liquid and simmer it for a few more minutes.
