12 Steps to Whole Foods
Share Embed Flag
Download ePaper

12 Steps to Whole Foods

imabookwyrm
06.03.2015 Views

Making Plant-Based Main Dishes Tips for Cooking Beans • Although it requires thinking ahead, try to cook your own beans rather than using canned. Canned beans add too much sodium in the form of refined salt. If you do buy canned beans, look for the “reduced sodium” versions that are becoming more common. Also, rinse your canned beans very well regardless of whether they are regular or low sodium. • Some people avoid beans because they cause flatulence. Presoak your beans for several hours to reduce the oligosaccharides, the sugars known to cause flatulence, and then rinse and cook them in fresh water. Cooking with old beans will also cause more gas. • Grind any kind of (uncooked) small beans in your grain grinder (the K-Tec Kitchen Mill and GrainMaster Whisper Mill are guaranteed to grind all kinds of grains and beans). Cooking bean flour with three times as much water creates cooked beans in just a few minutes, and this makes a good gravy base as well. • Do not add salt and seasonings until beans are fully cooked, as doing so will increase the cooking time. • As a rule of thumb, use three cups of water for every cup of beans. • When you cleanse your intestinal tract with several months of drinking green smoothies, you may find that things that used to cause gas for you don’t anymore. Tips for Saving Money To save on energy and time, and to avoid using more expensive, salt-added canned beans, soak and drain a large amount of dry beans all at once, and then bring them to a boil and simmer them in a huge pot or slow cooker. Drain the beans and freeze 4 C each in quart-size freezer bags. Then you have the advantage of very inexpensive, fresh-cooked, unsalted beans that are as quick and easy to use as canned beans. You can do the same with brown rice, if you find the 45-min. cooking time is a deterrent in meal planning. Your Journal Entry Make sure you take a few minutes at the end of this month to document any changes in your health, as well as your budget, from decreasing or eliminating meat from the dinner plate and learning new “main dishes” that are plant based and high in nutrition. 1. What changes in your health do you notice from using legumes and whole grains in your dinner? 2. How you feel different after dinner now, compared to after a meat-based dinner? And has your sleep changed as a result? 3. Has your digestion and elimination changed as a result of getting more fiber in the form of legumes and whole grains? 164 12 Steps to Whole Foods © Copyright Robyn Openshaw

Making Plant-Based Main Dishes 4. Do you feel that you’re getting enough protein from your dinner, based on your energy, perceived or measured muscle mass, etc.? 5. Have you experienced any weight loss? 6. How has your spending changed, based on using legumes and whole grains in your dinners instead of fast food, meat, prepared dinners, or whatever you were serving before? 7. What are your favorite recipes in this chapter? 8. Any other observations during this month? © Copyright Robyn Openshaw 12 Steps to Whole Foods 165

Making Plant-Based Main Dishes<br />

4. Do you feel that you’re getting enough protein from your dinner, based on your energy, perceived or<br />

measured muscle mass, etc.?<br />

5. Have you experienced any weight loss?<br />

6. How has your spending changed, based on using legumes and whole grains in your dinners instead of<br />

fast food, meat, prepared dinners, or whatever you were serving before?<br />

7. What are your favorite recipes in this chapter?<br />

8. Any other observations during this month?<br />

© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 165

logo

products

Resources

Company

Terms of service
Privacy policy
Cookie policy
Cookie settings
Imprint
Change language
Made with love in Switzerland
© 2024 Yumpu.com all rights reserved

Hooray! Your file is uploaded and ready to be published.

Saved successfully!

Ooh no, something went wrong!