Never thought there could be a ‘war’ between superfoods. If you look for kale and broccoli comparison information you may find this picture within an article published by ‘Salt Sugar Fat’.
My recipes might sound complicated, as I have been hearing lately. So, here I am with one of the quickest and simplest recipes for you. To cook up some delicious fish, all you need is frozen peas in your freezer and a can of Coconut milk in your pantry. Cooking time is 15 minutes.
If you have a pack of frozen chopped spinach, you can use spinach. If you have kale in your fridge and you are not too lazy to blend it then you can use kale, or add it to the spinach or peas.
And of course you need your favourite spices. Sometimes I use coriander leaves and lemon grass. At other times, my spices are turmeric and cumin. But lemon juice and cayenne pepper is a must have. If you have a jar of your favourite curry, you can use curry instead.
For those who cannot eat greens, a combination of sweet potato and onion is a good alternative.
The Coconut Mung Beans recipe remains the most popular on this blog. When I created Coconut Mung Beans I did not know about all of the benefits of Coconut. Now, it seems this recipe gains a double score in being a healthy meal. So, if you are someone who has sprouted Mung beans in the fridge, you can use the Mung Beans recipe to make Coconut Fish, just add fish at the same step as spices and cook for 2-3 minutes.
For the continental version of this dish you can prepare a sauce from onion, carrot, tomato, dill and parsley. Then cook the fish the same way.
Mung beans are a low glycaemic index food. Low glycaemic foods promote healthy blood sugar levels. Interest in mung bean as a functional food is high. There are medical studies, which confirm the antioxidant and anti-diabetic activities in various types of mung beans. American Chemical Society magazine, for example, published an article in 2013, where research concluded: “…these mung bean sources exhibited great potential to be developed into functional foods or nutraceutical ingredients for maintaining glycemic control and alleviating diabetic complications.”
Ladies, mung beans contain isoflavone nutrients. Isoflavones help regulate hormonal activity. Although the medical research shows that amounts of free and bound flavonoids were inconsiderable, still they taste delicious.
Mung and Ricotta Bake
500g light ricotta cheese
2 tablespoons lemon juice
1 small leek (finely chopped)
100g baby spinach (coarsely chopped)
350g mung bean sprouts
1/3 cup brown rice flour
Salt and pepper as desired
Optional – cayenne pepper
1. Turn on the oven to 185c, spray 12-muffin pan with oil and insert muffin cases.
2. Process cheese, eggs, lemon juice and seasoning to achieve smooth and consistent mixture with no ricotta crumbles.
3. Combine with all other ingredients and mix well using a large spoon, consistency is very important.
4. Divide between 12 muffin holes and flatten the top of each bake with wet spoon
5. Bake at 185C for 25-30 minutes.
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In the last post we shared that mung beans help lower high cholesterol. However, there are more benefits of mung beans.
Mung beans contain protease inhibitors, a type of chemical that is used in antiviral drugs to treat HIV. Protease inhibitors block and prevent formation of tumor cells and slow the replication of certain cancers such as breast cancer.
I also shared my way of sprouting mung beans and one of my favourite recipes in the last post. When making mung bean sprouts, it could be smart to make twice the amount needed. They can be kept in the refrigerator for a few days. This is so that different dishes can be tried out. Raw mung bean sprouts are fresh and crunchy, and they have a delicate sweet nutty taste.
Mung beans are part of the legume family and are a good source of protein. Like all legumes, mung beans are very high in soluble dietary fibre. Foods rich in soluble dietary fibers are shown to help lower LDL cholesterol (bad cholesterol) by encouraging the production of LDL receptors that are responsible for removing excess LDL cholesterol out of the blood stream.
When sprouted, mung beans contain vitamin C that is not found in the bean itself.
mung beans are rich in the following nutrients : protein, vitamin C, folic acid or folate, iron, zinc, potassium, magnesium, copper, manganese, phosphorus, thiamine.
How to sprout:
Wash mung thoroughly in hot water then soak them at the room temperature, and preferably in the darker room. If the beans have been under the day light at least five hours, then transfer the bowl into the darker place on the next morning. If the beans are soaked overnight first, then leave them near the window during the next day. In total, 25-35 hours should do the job. The sprouts can be stored in the fridge for up to 5 days.