Beans Beans they’re good for your heart….the more you eat them….

Protein

 

Since Ellen has brought up BEANS, I am planning to do a series of blogs on various Mediterranean Beans and the health benefits. But, first I would love to know more about my readers and what is YOUR favorite bean?  Let me know what you think.

POLL

What is your favorite type of bean???

  1. Yellow Lentil
  2. Green Lentil
  3. Fava
  4. Garbanzo (chickpea)
  5. Black beans
  6. Kidney beans
  7. Other??

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Mulukhiya Recipe Mediterranean Healthy and Cost Effective

Beef, Chicken, Lamb, Recipe, Stew, Vegetarian

So the BEARS lost…. there is always next year I guess….but rough game for sure.

So here is a Mulukhiya Recipe. This is more of a healthy recipe as there are many variations. Egyptians make mulukhiya as a separate soup while other Middle Eastern ethnic groups may mix it with meat inside.

Try this recipe and let me know what you think. Remember it will definitely keep you looking and feeling younger and it is very reasonable! The whole meal should cost less than $8 and should feed 4 people.

Serves 4

Ingredients

  • 3 large skinless boneless chicken breasts, chopped into cubes
  • 1 large yellow onion, diced
  • 2 tablespoons olive oil
  • 3 fresh cloves garlic, crushed
  • 4 cups water
  • 1 chicken bouillon cube
  • 1/2 cup lemon juice
  • 1 bag of frozen mulukhiya (can be found in ethnic grocery aisle)

Directions

  1. Pour olive oil into large saucepan, add the onion and garlic and cook for 2-3 minutes.
  2. Add the chicken cubes, water, lemon juice and bouillon cube.
  3. Cook until chicken is no longer pink.
  4. Add the frozen mulukhiya to mixture and put heat on low.
  5. Cook for 2 hours on low. 
  6. Serve with rice or bread.

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Jute Plant…Mulukhiya…Mediterranean Healthy. No more aging!

Vegetable

 

Mulukhiya has been mentioned to me by more than one reader, and I have promised to talk about it. Mulukhiya is the Arabic name for this plant. It is known as a Jute Plant in English or Ewedu or Rama in parts of Nigeria. As Dianna mentioned previously on the blog, it can be eaten as a soup with bread or it can be eaten with rice.

Jute is a very popular green vegetable world wide. It is rich in betacarotene, iron, calcium and vitamin C. If you were recently told that you are anemic or if you are undergoing chemotherapy or are pregnant, Jute may be a healthy choice for you. It is also contains antioxidants which are excellent for aging and can help to keep you young. As I have recently entered my 30s, I can say anything that will prevent me from aging is a must. It also contains a high content of vitamin E which is great for nerves and diabetes.

Please feel free to add Jute or Mulukhiya recipes.

Happy Friday and GO BEARS!!!!!!!


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I want Squash NOW….

Vegetable

Squash is a popular and healthy Mediterranean food. There are different types and ways to cook it. Squash provides an excellent source of carotenes, vitamin B, C and potassium. It is also an excellent form of fiber and can help prevent colon cancer, heart disease, type 2 diabetes and prostate problems.

What are the different types of squash?

  1. Acorn- small, ribbed squash with a dark greenish gold shell; served halved and baked
  2. Spaghetti- buttery fleshed and served like spaghetti
  3. Pumpkin- Halloween Squash
  4. Butternut- most popular type; large pear like shape; taste like a sweet potato with nuts

When: Great during the winter cold

What: Squash should be heavy and firm.  Make sure it has no bruises or softness anywhere on the skin.

Where: Store it in a dark, cool, dry place. NOT in a refrigerator. If it is stored in <50 degrees Farenheit, it will break down quickly.

How Long (does it last): Acorn and butternut ~ 3months while other squash can last between 1 to 6 months


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Middle Eastern RECIPE—HUMMUS :-)

Dip, Recipe, Vegetarian

Below is a recipe for traditional hummus. If you have any tips or other recipes, feel free to comment. I would love to hear about it. Remember Hummus=Healthy!!

Traditional Middle Eastern Hummus

Healthy, Fresh Mediterranean Meal

Serves 4-6

16 ounces of chickpeas (garbanzo beans), soaked in water overnight
1 cup of lemon juice or juice of 2 fresh lemons
3 Tablespoons tahina paste (can be found in an ethnic food aisle)
2 garlic cloves, crushed
salt, to taste  
 
GARNISH 
1 Tablespoon extra virgin olive oil
1 teaspoon paprika
1/2  teaspoon parsley, finely chopped

1. Place the chickpeas into fresh water (~1 cup) for at least one hour and up to overnight (be sure to leave in the refrigerator). 

2. Place the chickpeas into a blender (or food processor). Add the lemon juice, tahina paste, garlic, salt and enough of the water liquid (that the chickpeas were in) to obtain a soft creamy consistency.

3. Place hummus onto a flat plate.

4. Garnish with olive oil, paprika and parsley.

5.  Serve with warm pita bread or pita chips for dipping.


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