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Health Benefits of Beans and Legumes

Beans are a great and tasty source of protein.

 

Beans are a great and tasty source of protein if you want to cut back on meat. But you need to know how to break down their structural polymers to get the best flavour.

Protein is essential to our health and wellness. This slow-burning nutrient takes longer to digest, so it keeps you feeling full: great news for people trying to lose weight. It's also a champion for your muscles, helping your body build and maintain them.

Another great thing about protein is that it's thermogenic; it helps the metabolism creates a slight calorie burn as it's digesting. When compared to carbohydrate-rich foods, protein has a more significant thermogenic effect. Think of it as giving your digestive system a good, hard run.

But do you know how much protein you need and what the best sources are? Here are six tips to help you harness true protein-power.

 

Focus on 'the essentials'

Protein is built up of essential and non-essential amino acids. A complete protein source is one that contains all nine essential amino acids to support human dietary needs.

Not only does a complete protein contain all essential amino acids, but it also holds them in perfect proportion in terms of biological function. Significant examples include whey (dairy sources), lean meat, egg whites and soy.

Average 46 to 56 grams per day

Protein should represent about 10 to 35% of your daily calories, depending on your overall health and activity level. The average healthy adult should have .8-1.0 g/kg of protein each day. Means that an average woman weighing 150 lbs. should aim for 54 to 68 grams of protein each day. It's also best to eat a consistent amount of protein throughout each day rather than load up at one meal and go without other meals. Your body loves consistency, especially in protein intake.

Don't worry about unusual food pairings.

 Each meal doesn't have to be balanced complete and incomplete protein sources, but that's unnecessary. What's most important is that your body gets balanced nutrition over the day, according to studies cited by the Centres for Disease Control.

 Animal proteins are most 'bioavailable.'

The proteins we get from animal products are the most easily absorbed and used by our bodies. For instance, 20 grams of protein from eggs deliver more of a protein punch than the same protein quantity from plant sources. We can't get the protein we need from non-animal sources. It just means that if you eat protein from animal sources, your body can more easily harness it.

 Beyond animal protein, also try other sources.

 Other significant protein sources are legumes (dried beans and peas), quinoa, nuts, seeds and soy products like tofu, tempeh, and edamame.

 

Fava Beans Recipe

 

Foul Mudammas is a popular Middle Eastern breakfast recipe made with cooked fava beans and cumin, then topped with a garlicky, lemon olive oil sauce! This Foul mudammas, or simply fūl, is a stew of cooked fava beans served with olive oil and cumin. It's also common to do with chopped parsley, garlic, onions, lemon juice, pepper and other vegetables, herb, and spice ingredients. It is cross between a bean salad and a bean dip.

Ingredients: 

2 400 g fava beans

1 400 g chickpeas

1 teaspoon cumin

½ teaspoon kosher salt

Sauce for topping:

½ cup extra virgin olive oil

¼ cup lemon juice

½ cup chopped parsley

4 garlic cloves crushed

1 tablespoon chopped pickles

Salt and pepper to taste 

Mothed:

  1. Pour the fava beans and the chickpeas into a colander to drain. Rinse the beans in cold water.
  2. Transfer the beans to a medium saucepan over medium heat and add one and a half cups of cold water—season with cumin and kosher salt.
  3. Bring mixture to a boil. Reduce heat to low and let simmer uncovered for 20 minutes until most of the water is absorbed, occasionally smashing with the back of a wooden spoon to get the desired consistency.
  4. Combine all the ingredients in a small bowl, serve the sauce on top or next to the ful mudammas. 
  5. 5.Serve with fresh parsley on top along with warm pita, tomatoes, and radishes.

Note:

Place the dried fava beans in a pot of water to fully cover and bring them to the boil for three minutes. Then, let the beans soak for an hour until rehydrated. Cover with 3 to 4 inches of water as they will expand as they rehydrate.

 

 

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