Recipe
All ingredients have a glycemic index lower than 65 and nutritional benefits recognized in the prevention of cancer, diabetes and cardio vascular and bones diseases .
Very easy and quick to make
A chinese salad jar, a red bean can, mandarin juice vinaigrette, mandarin zest and that's it!
Amazing!
The originality is based on the mandarin juice vinaigrette and the mandarin zests (of course it must be organic mandarin).
Ingredients :
| Ingrédient | Glycemic Index | |
Chinese salad jar | bean sprouts | 25 |
| cabbage | 15 | |
| baby corn cobs | 65 | |
| Carots | 20 | |
| bamboo shoots | 20 | |
| Black mushrooms | 15 | |
| Red beans | 27 | |
Organic Mandarin | organic mandarin zests | 30 |
| mandarin juice | 30 | |
| Olive oil | 0 | |
| Rice vinager | 5 | |
Total time: 15 min.
(If you buy the red beans can and don't have to cook them of course)
Recipe:
How to cook red beans:
soak dried beans the day before
Boil them two or three hours.
Add an organic broth cube to the boiling water to improve the taste of the beans.
Add an organic broth cube to the boiling water to improve the taste of the beans.
The health benefits:
Red beansStudies have linked regular consumption of legumes various benefits such as better control on diabète1, and a decreased risk of cardiovascular disease and colorectal cancer. Moreover, Canada's Food Guide recommends eating legumes instead of meat on a regular basis.
- high in antioxidants to prevent cardiovascular disease, some cancers and aging.
- Proteins
Legumes are part of plant foods that contain the more protein. Unlike animal protein, legumes are generally low in methionine (an essential amino acid in the body), which makes their proteins incomplete. However, it is possible for people who eat little or no animal protein to combine legumes with grains or nuts. We then obtain a complete protein (containing all essential amino acids). In adults, it is not necessary to seek complementarity in the same meal, because obtaining them the same day is usually sufficient. By cons, in children, adolescents and pregnant women, it is preferable to achieve complementary proteins at the same meal.
source : site PasseportSanté.net
Bean sprouts
Such as red bean, mung bean is a legume. Rich as the red bean in antioxidants, a good source of protein and with the same precautions for a vegan diet.
- The starch of mung could help to improve the profile of carbohydrates and blood fat in healthy individuals. It is assumed that the mung starch could provide the same benefits to people with diabetes. Controlled clinical trials are needed to confirm this.
source : site PasseportSanté.net
Mandarin
- Vitamin C could play a role in blocking the formation of carcinogenic compounds.
- Limonin and nomiline (limonoids), antioxidant compounds in citrus which showed anticancer effect in vitro or in animal models. They may reduce the proliferation of breast cancer cells, stomach, lung, mouth, and colon.
- Limonin (limonoids) which has the property of reducing blood cholesterol in animals.
- Nobiletin (flavonoids) preventing the proliferation of cancer cells in vitro, an effect that might be interesting as potential anticancer agent in humans.
- Hesperetin (flavonoids) regulating blood lipids and thus improving vascular health.
- Beta-cryptoxanthin (carotenoid) improving bone health and having antioxidant properties, that is to say they are capable of neutralizing free radicals in the body. The consumption of foods rich in carotenoids is linked to a lower risk of suffering from several diseases, eg, cancer and cardiovascular disease, (although some studies on the subject are controversial).
Consumption of mandarins (including carrots, a vegetable known for its high carotenoid content) could also influence the repair of DNA damaged by oxidative stress, a mechanism to help decrease cancer.
Studies have shown that the higher the intake of beta-cryptoxanthin was, the lower is the risk of suffering from inflammatory disease (eg rheumatoid arthritis) or lung cancer. Mandarin juice rich in beta-cryptoxanthin, taken with a supplement of carotenoids reduce the risk of liver cancer .
It seems that the combination of different carotenoids, such as those found in mandarins and clementines, is more effective in reducing the risk of cancer as a single carotenoid intake. Citrus fruits also contain appreciable amounts of other carotenoids such as zeaxanthin, lutein, beta and alpha-carotene.
tsource : site PasseportSanté.ne
2. mince the mandarin peel into zests
3. Mix the chinese salad the red beans, pour the vinaigrette and add the mandarin zests