Lentil Curry Recipe

Ingredients

1 cup of lentil lentil beans, 200g of pork, 1 onion, 1 mushroom, Edible oil, ginger liquor 1, water 5 cups, curry powder 12 tablespoons, pepper curry

1. Onion and fresh mushrooms are similar in size to lentils. Pork is also cut to remove the blood.

2. Lentil beans are sieved and washed in running water.

3. Put oil in pan and put pork and ginger liquor and fry.


4. When the pork is half cooked, add onions and mushrooms and fry them.

5. When the onion becomes transparent, boil it with water.


6. Put the lentil beans and simmer for 3 ~ 5 minutes.


7. Put the curry powder into the bowl and let it loose.



8. Stir in a stir and finish with pepper.

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How to make sweet potato crust pizza

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Topping
1 tbsp corn, 3 bacon, 3 mushrooms, 2 tablespoons tomato sauce, 300 g pizza cheese, 1 cheddar slice cheese, 1/4 onion (small), 1/5 blue pepper, dog

Dough
Please refer to past recipe

1. Please prepare toppings for pizza.

When the topped vegetables are thick or thick, the water becomes damp and the pizza becomes damp. In this case, there is a way to increase the temperature of the oven, but the sweet potato crust pizza you are making now is not recommended because the heat must be transferred sufficiently to the inside so that the surface can burn during the baking. (It’s good for thin pizza.) It’s a good idea to slice the vegetables as thinly as possible and remove them once more with a kitchen towel before pizza. If it is difficult to cut thinly, please fry the ingredients in a dry pan lightly for 3-4 minutes.

2. Sweet potato mousse, pizza dough 5cm inward one wheel bing – please turn around.

3. Hold the end of the dough inside the mousse and press it like a pinch to make a crust shape.

If it is difficult to pinch, please press the adhesive side with a fork and finish. If you have a sachet of pouch, please give enough amount of sachet. If you do not have one, use a spoon. Instead of sweet potato crust, you can add string cheese or pizza cheese to a convenience store.

4. Spread 2 tablespoons of tomato sauce thoroughly.

I used a commercially available tomato spaghetti sauce that I could easily get from Mart. It’s about 2 tablespoons, so it’s a little bit too much.

5. Please put a lot of topping over the sauce.

Berichu put bacon on this day, but if you change the toppings, you can apply it with other pizza. You can make shrimp and squid into seafood pizza, pepperoni, pineapple and Hawaiian pizza.

6. Bake in oven for about 20 minutes at 180 degrees.

After about 15 minutes, please adjust the time to watch the pizza. Cooking time can be different because oven is different every house. Pizza cheese spreads evenly, and the outside of the dough grows well.

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Cheese oven Spaghetti

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Ingredients

Spaghetti 200g, 2/3 bottles of commercial tomato sauce (500ml), 2 cups of mozzarella cheese (200g), 2 tablespoons of corn, 4 tomatoes, 4 mushrooms, 3-4 tablespoons of olive oil, 4 pages of shrimp (Or bacon), 1/2 onion (medium), 1/4 green pepper, and 1/4 red pepper

1. Prepare ingredients for cheese oven spaghetti.

You can prepare it by slicing it in good size to eat. Cut garlic and mushrooms at this time. I prepared the shrimp, but you can prepare a handful of ingredients like bacon, ham, and chicken breast.

2. It is not mandatory, but if you prepare 3-4 drops of tomato You can make more savory tomato spaghetti.

3. Put 1/2 tablespoon of salt and 1/2 tablespoon of olive oil in boiling water and boil it in the aldente for the degree of boiling.

4. Berichut boiled for about 7 minutes. If it is difficult to boil it with aldentes, you can reduce it by 2 minutes in the cooking time described on the wrapping paper. Because the noodles are sauteed in the sauce and put into the oven to cook more. The point is to boil it less in this process. I’ll make the sauce while boiling the cotton.

5. Put the pan over medium heat and put olive oil and garlic.

6. When the fragrance of garlic comes up, add shrimp or bacon and fry for 1-2 minutes.

7. Please put all the remaining ingredients, please lightly roasted.

8. Please put a commercial tomato sauce and make it well.

9. Tomato Spaghetti is the primary source of perfection. Now all you have to do is cook it.

10. Remove the boiled noodles and transfer them to the sauce. Mix them evenly and fry them for 30 seconds.

11. At this time, if the source is bumpy, please adjust the concentration by adding a little face.

12. Please put the finished tomato spaghetti in a concave bowl.

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Black Beans: Health Benefits, Facts, Research

Black beans are classified as legumes. Also known as turtle beans because of their hard, shell-like appearance, black beans are, in fact, the edible seeds of the plant.

Like other legumes, such as peanuts, peas, and lentils, black beans are prized for their high protein and fiber content. They also contain several other key vitamins and minerals that are known to benefit human health.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.

It provides a nutritional profile of the black bean and an in-depth look at its possible health benefits, how to incorporate black beans into your diet, and any potential health risks of consuming black beans.

Fast facts on black beans

Here are some key points about black beans. More detail and supporting information is in the main article.

  • Among other benefits, black beans may help strengthen bones
  • Black beans contain quercetin and saponins which can protect the heart
  • Black beans contain around 114 kilocalories per half-cup

Possible health benefits of consuming black beans

Let’s examine the potential health benefits of black beans:

1) Maintaining healthy bones

black beans
Black beans are high in protein and fiber.

The iron, phosphorous, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.

Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints.

Roughly 99 percent of the body’s calcium supply, 60 percent of its magnesium, and 80 percent of its phosphorus stores are contained in bone; this means it is extremely important to get sufficient amounts of these nutrients from the diet.

2) Lowering blood pressure

Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

Be sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.

3) Managing diabetes

Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels; additionally, type 2 diabetics may have improved blood sugar, lipids, and insulin levels. One cup (172 grams) of cooked black beans contributes 15 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams per day for men.

4) Warding off heart disease

The black bean’s fiber, potassium, folate, vitamin B6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol.

Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.

5) Preventing cancer

  • Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and decreases tumor growth rates.
  • Saponins prevent cancer cells from multiplying and spreading throughout the body.
  • Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.
  • Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

6) Healthy digestion

Because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for the healthy bacteria in the colon.

7) Weight loss

Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety (a sense of fullness) and reduce appetite, making an individual feel fuller for longer, thereby lowering overall calorie intake.

Many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

Nutritional profile of black beans

According to the National Nutrient Database one-half cup (86g) of cooked black beans contains approximately:

  • Energy – 114 kilocalories
  • Protein – 7.62 grams
  • Fat – 0.46 grams
  • Carbohydrate – 20.39 grams
  • Fiber – 7.5 grams
  • Sugars – 0.28 grams
  • Calcium – 23 milligrams
  • Iron – 1.81 milligrams
  • Magnesium – 60 milligrams
  • Phosphorus – 120 milligrams
  • Potassium – 305 milligrams
  • Sodium – 1 milligram
  • Zinc – 0.96 milligrams
  • Thiamin – 0.21 milligrams
  • Niacin – 0.434 milligrams
  • Folate – 128 micrograms
  • Vitamin K – 2.8 micrograms

Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.

As with many beans and legumes, black beans contain starch – a form of complex carbohydrate. Starch acts as a “slow burn” energy store that is slowly digested by the body, preventing a spike in blood sugar levels.

Incorporating black beans into your diet

Black beans are available year-round and are often found in grocery stores either dried and packaged or canned. They have a dense, almost meaty texture that makes them a popular source of protein in vegetarian dishes.

If you are using canned black beans, be sure to select those with no added sodium and to drain and rinse them. When preparing dried black beans, it is important to sort (pick out any small rocks or other debris that may have wound up in the package), wash, and soak them in water for at least 8-10 hours before cooking in order to achieve optimum flavor and texture.

You can tell they are finished soaking when you can split them easily between your fingers. Soaking dried legumes reduces the amount of time needed to cook them, and also helps remove some of the oligosaccharides that cause gastrointestinal distress. Soaking beans for longer periods can help to reduce phytates, which may reduce mineral absorption.

Quick tips:

black bean tacos
Mix black beans with vegetables, cheese, and salsa to create a delicious taco salad.
  • Make a hearty black bean soup by blending cooked black beans with onions, tomatoes, and your favorite spices
  • Add black beans to burritos
  • Blend cooked black beans with garlic, onion, fresh cilantro, and lime juice for a quick and easy bean dip
  • Mix black beans, onions, lettuce, tomatoes, avocado, sharp cheddar cheese, and salsa together for a simple taco salad

Try these healthy recipes using black beans:

Black bean burgers with chipotle mango guacamole
Poblano chilaquiles
Veggie fajitas
Healthy two-grain southwest salad
Heart-healthy chipotle chili

Potential health risks of consuming black beans

Legumes contain oligosaccharides known as galactans – complex sugars that the body cannot digest because it lacks the necessary enzyme – alpha-galactosidase.

Because of this, the consumption of legumes, including black beans, is known to cause some people intestinal gas and discomfort.

If you experience these symptoms associated with legume intake, you may consider slowly introducing them into your diet. Another option is to soak beans longer, opt for sprouted beans, and/or drain the water used to soak dried legumes. This removes two oligosaccharides, raffinose, and stachyose, and eliminates some of the digestive issues.

It is the total overall eating pattern that is most important in preventing disease and attaining good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

What Are the Benefits of Eating Lentils?

Lentils are a rich source of dietary fiber.

Lentils are a rich source of dietary fiber.

Lentils are a powerhouse of nutrition. They are a good source of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron. The Centers for Disease Control and Prevention reports that eating plenty of nutrient-dense foods like lentils can lessen your risk of many serious medical problems. Lentils are not only one of the oldest commonly consumed legumes in history, but they are also one of the simplest to prepare since they don’t require a lengthy soaking time like other beans. Some people may experience flatulence and abdominal discomfort when initially adding legumes like lentils into their diet. Cookbook author Mark Bittman recommends incorporating lentils into regular meals slowly, over a period of weeks, and using a commercial digestive aid.

Dietary Fiber

A single cup of cooked lentils contains 16 grams of dietary fiber, or 63 percent of the U.S. Department of Agriculture’s recommended daily allowance of fiber for an adult man or woman on a 2,000-calorie diet. Lentils contain some soluble fiber, but are an outstanding source of insoluble fiber. According to The Cancer Project, a diet that includes plenty of insoluble fiber can regulate bowel movements, promote digestive system health and may significantly decrease the risk of colon, breast, throat and esophageal cancer. Fiber-rich foods like lentils may also help prevent stroke, heart disease, diabetes, high blood cholesterol and hypertension.

Lean Protein

Cooked lentils provide 18 grams of protein per cup, with less than 1 gram of fat, negligible saturated fat and no cholesterol. When compared to beef, poultry and fish, all of which are good sources of protein but contain much higher amounts of saturated fat and cholesterol, the Harvard School of Public Health names legumes such as lentils a better protein choice. A 2012 study published in the “Archives of Internal Medicine” reported that substituting lean protein sources like beans for red meat could lower your overall risk of dying from most diseases, including cancer and heart disease. Lentils do not contain all of the amino acids required by the body for protein synthesis. Combine them with a grain like rice or whole-wheat bread for a meal providing complete protein.

Folate

Each cup of cooked lentils has 358 micrograms of folate. This amount supplies nearly 100 percent of the 400-microgram daily requirement of folate for adults. Folate, also known as folic acid or vitamin B-9, supports nervous system health, aids in energy metabolism and is required for the synthesis of DNA, RNA and red blood cells. If your diet lacks adequate folate, you may be more likely to develop cancer, depression, heart disease and age-related vision or hearing loss. It is especially important for pregnant women to include folate-rich foods like lentils in their diets. Pregnant women who eat at least 600 micrograms of folate daily may lessen the risk of their child being born with a birth defect.

Iron

A cup of lentils provides 87 percent of the iron men need daily and 38 percent of the amount a woman needs. The body uses iron to produce red blood cells and adenosine triphosphate, or ATP. People who are deficient in iron may develop anemia or neurological problems like attention-deficit hyperactivity disorder. The iron in plant-based foods like lentils is nonheme iron, a form of iron that is not absorbed as easily as the heme iron in meat, poultry and fish. You can increase the amount of iron you get from lentils by eating the legumes with meat or with a rich source of vitamin C. Serve lentils in meat-based soups or braises, or toss them into salads featuring dark, leafy greens and orange or grapefruit segments.

Organic Black Beans is available to purchase at SFMart.com

This article is originally posted on Medical News Today

8 Surprisingly Fast and Delicious Lentil Recipes

Food & Wine: 8 Surprisingly Fast and Delicious Lentil Recipes

Spiced Lentils with Mushrooms and Greens © Tina Rupp

When it comes to lentils, there’s a lot to love. Hearty, healthy and delicious, lentils absorb flavors from other foods and seasonings while providing a great source of fiber and protein. While they can take hours of simmering, there are ways to quickly prepare lentils for an easy weeknight dinner. Here are eight surprisingly fast lentil recipes to try now:

When it comes to lentils, there’s a lot to love. Hearty, healthy and delicious, lentils absorb flavors from other foods and seasonings while providing a great source of fiber and protein. While they can take hours of simmering, there are ways to quickly prepare lentils for an easy weeknight dinner. Here are eight surprisingly fast lentil recipes to try now:

1. Spiced Lentils with Mushrooms and Greens
Eat these stewy lentils as a light lunch or serve alongside roasted cauliflower with raisins.

2. Beet and Red Cabbage Salad with Lentils and Blue Cheese
Because there are so many ingredients, including bacon, lentils and cabbage, this salad is dressed very simply with lemon juice and olive oil.

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3. Red Lentil & Chicken Curry
Spiced with fragrant yellow curry, this stew of rich red lentils and chunks of chicken is the perfect dinner entrée.

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4. Tortilla Soup with Lentils
This comforting, thick soup is perfect for a cold winter day, and its fun and colorful garnishes will liven up any meal.

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5. Spiced Red Lentils
The heat in this deeply satisfying red lentil dish—called misir wat in Amharic, the language of Ethiopia—comes mainly from berbere, the ground Ethiopian spice blend that includes chile pepper, cardamom, coriander, ajwain and fenugreek.

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6. Lentils with Smoked Sausage and Carrots
A good-quality, at least slightly hot mustard from France, Germany or England is the perfect accompaniment for this. Put a dollop on your plate and dip each forkful into it.

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7. Roasted Cauliflower Salad with Lentils and Dates
Main-course salads are perfect for light dinners; this one—with nourishing lentils, almonds and plenty of spice-roasted cauliflower—is delicious and satisfying.

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8. Goat Cheese, Lentil and Potato Salad
This combination of warm potatoes and lentils, tossed with soft, creamy goat cheese and a tangy dressing, is utterly delicious.

Organic Grains and Beans are available to purchase at SFMart.com

This article is originally posted on Food and Wine