Summer Beetroot Soup

Another superfood in our collection – beetroot and its leaves. Beetroot juice is very powerful, and it is taken in small dozes, about 70 ml a day.

‘Beetroot juice during periods of psychological stress protects against cold symptoms. Preliminary evidence suggests particular benefits in asthma, which could translate into reduced asthma exacerbations due to respiratory infections.’ (Physiology & Behaviour, Volume 202, 1 April 2019, Pages 45-51)

Interesting facts about organic beetroot were concluded in this study below. ‘Although our analysis showed that both organic and conventional growing systems had similar average levels of the flavonoids kaempferol-3-O-glucoside and luteolin in the final products, the organic beetroot showed significantly higher contents of total betalains and total polyphenols, as well as higher total antioxidant capacities, when compared to the conventionally grown samples. …In view of the crucial role of the cultivar, it is therefore difficult to guarantee that organic rather than conventional beetroot in the shopping basket will result in better nutritional quality for the consumer.’ (LWT, Volume 116, December 2019, Article 108552)

We suggest this beautiful and delicious cold soup, perfect for summer and detox after festive season. You will love it!

If you want to sprout your own mung beans, it is a good idea. you can store them in the fridge at least for a week and use them in salad, soups, rice dishes, also as a snack. See Coconut Mung Beans for a method.

After-Festive-Season Detox Beetroot Soup

Ingredients:

1 kg beetroot
15-17 green small beet leaves
2 tablespoons linseed/ Flax seeds, ground
Lebanese cucumbers, about 2 per 3 people
Sprouted mung beans, about 2 tablespoons per person
Green chives finely chopped, about 2 tablespoons per person
Fresh dill finely chopped, about 1 tablespoon per person
1 small lemon
Extra-virgin olive oil.

Method:

1. Peel beetroots and cook them in 3L of filtered water.
2. Once beetroots are ready (medium-large size beetroot requires about 50 minutes to cook), transfer them to cool down. Finely chop the leaves and simmer for 2-3 minutes.
3. Grind linseed in a coffee grinder, if you have whole seeds. Squeeze the lemon. Mix all these into the soup, also add salt and pepper to your taste.
4. Grate beetroots on coarse side and put back into the pot. Now, the base soup is ready. Place the pot in refrigerator to cool or until the serving time.
5. When the soup is to be served, peel cucumbers and cut lengthwise into quarters, then dice into 5mm pieces, and save them in a dish. Finely chop the chives and dill into two separate dishes also.
6. Place into each soup plate: two tablespoons of diced cucumbers and two tablespoons of mung beans. Pour about 2-3 ladders of cold soup, and top with green herbs. Optional, one tablespoon of olive oil per serving.

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Broccoli Tabbouleh Recipe

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’.

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Coconut Fish Recipe

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.

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Mung and Ricotta Bake Recipe

Mung Beans

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.

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Mung and Ricotta Bake

Ingredients:

500g light ricotta cheese
2 eggs
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

Cooking:

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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Mung Bean Sprouts Salad Recipe

Mung Beans

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.

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Coconut Mung Beans Recipe

Mung Beans

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.

Coconut Mung Beans

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