Foods You Should be Eating - Adzuki Beans

Adzuki beans are higher in protein and lower in fat than most any other variety of bean.  They also are high in manganese, iron, potassium, copper, zinc and B complex.  Adzuki beans are native to Asia and used in both savory and sweet dishes.  They are a small redish bean with a somewhat sweet taste.  In Japan I remember them making ice cream from the Adzuki bean... it was primarily used as a dessert.

Beans are good for you for many reasons - you get much of your roughage from beans, seeds, grains, and the lettuce / cabbage families.  Beans are a good source of protein for those of you that want to reduce the meat in your diet.  Beans help manage cholesterol levels, support good bladder / kidney function, help maintain proper weight, and fights cancer.

Many people eat beans from a can - this causes many problems - heavy metal poisoning (Aluminum should never be ingested) and high salt content are the most common.  Always try to get dried beans.  They take a bit of time to prepare, but are definitely worth it. 


Recommended Reading: http://www.adzuki.com/
Recipes for Adzuki Beans: http://www.healthygreenkitchen.com/simple-seasoned-aduki-beans.html
More Recipes: http://www.food.com/recipe-finder/all?inclingre=7978

Blessings... E

"The Finer Side of Fennel"

Fennel has never been a part of the menu for my family.  Why?  I have no idea.  I have never had any good recipes to test out with it... so when I found an article and a recipe in Environmental Nutrition's February 2011 paper (http://www.environmentalnutrition.com/) I thought I would give it a shot. 

So a little history of fennel.  Fennel is a native plant of the middle east / Mediterranean.  In Greek history it has been used to increase courage before a battle, ward off evil spirits, stave off hunger, cure bad breath, and help cure digestive ailments.  It is said to have been a gift from the gods to bring knowledge to man.

Fennel is in the same family as dill, parsley, and cumin.  All parts of the Fennel plant can be used - seed, root, stalk, and leaves (dill-like).  You have a fresh stalk if the stalk and bulb are white and firm, it carries a light licorice scent, and it shows no sign of flowering.  Fennel (1 cup) has 11% of the DV for dietary fiber, 10% for potassium, 8% for manganese, and 6% for folate (B9). It is also high in Vitamin C and antioxidants.  The bulb is primarily used for salads and sandwiches.  When cooked the bulb is usually paired with seafood, fish, or veal.  The stalk and leaves are added soups and stews. 

Radicchio, Pear and Fennel Salad with Anise Orange Dressing
Serves 6

DRESSING
1/2 C fresh squeezed orange juice
2/3 C clear honey
1 tsp fennel seeds, coarsely ground
1/4 tsp fresh ground pepper
1/2 C extra virgin olive oil
SALAD
1 fennel bulb with fronds (1 1/4lbs) quartered lengthwise
2 organic d'anjou pears
1 3/4 lbs radicchio (2 medium heads), thinly sliced

Dressing: whisk together all dressing ingredients until well combined.

Salad: tear enough fennel fronds into small sprigs to measure 1/2 cup.  Trim fennel stalks flush with bulb and discard stalks.  Cut out and discard core of bulb.  Then cut bulb lengthwise into think strips.  Core pears, then julienne into 3" long matchsticks.  Combine fennel strips and fronds with the pears, radicchio, and dressing.  Toss well. 

Nutritional information per serving: 140 calories, 1g protein, 14g carbohydrates, 9g fat, 27mg sodium, 4g dietary fiber.

Enjoy!!  E