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Recipe: Zesty Bean Salad

cleveland zesty bean dish

Cleveland Clinic
@ClevelandClinic

A diet loaded with plant-based foods, such as this tasty dish, can help you feel fuller for longer and stay at a healthy weight.

Eating plenty of fruits and vegetables, including beans, is linked with a lower risk of lung, oral, esophageal, stomach and colon cancer. It’s unclear yet which components protect the most against cancer, so enjoy a variety of whole foods naturally rich in nutrients.

Eating a diet loaded with these plant-based foods, such as this tasty dish, can help you stay at a healthy weight. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.

Ingredients

1 15-ounce can kidney beans, drained and rinsed (or your favorite beans)
1 15-ounce can chickpeas, drained and rinsed
1 cup fresh or frozen edamame
2 tablespoons extra virgin olive oil (or your favorite flavor-infused oil – try garlic or ginger!)
2 teaspoons apple cider vinegar
½ cup chopped shallots or red onion
1 tablespoon fresh chopped garlic (or more to taste)
1 cup grated carrots
1 cup grated cucumbers
1 cup thinly sliced bell peppers (choose a variety of colors)
Handful of chopped flat-leaf Italian parsley
Salt and pepper to taste

Directions

  1. Mix all ingredients together and refrigerate for at least 2 hours or overnight. The longer it sits, the better it will taste!
  2. Serve as-is or over field greens.

Nutritional information per serving

Makes 8 servings

Calories 206
Total fat 6g
Saturated fat 0.8g
Fiber 7g
Sugar 5.6g
Protein 10g
Sodium 154.8mg
Calcium 68mg
Magnesium 61.3m
Potassium 519mg

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Black Cherry Oatmeal Bars Recipe

blck ch oat bars tw 28416

Oatmeal bars (or just oats in general) are great for boosting your energy and giving you a much-needed top up of fibre, known to lower cholesterol and reduce the risk of heart disease. And apart from being full of health-benefits, added with flavours of cinnamon and vanilla, these oatmeal bars make a tasty snack to eat on the go anywhere.

Ingredients:

  • 2 sticks (226g) unsalted room temp butter
  • 2 x 2/3 cups of white sugar
  • 2 cups rolled oats
  • 2 cups all purpose flour
  • 1 tsp vanilla extract
  • 1 tsp grounded cinnamon
  • 1/4 tsp salt
  • 2/3 tsp baking powder
  • 1 big jar black cherry preserve

Method:

  1. Pre-heat the oven to 350ºF / 175ºC.
  2. Grease a baking pan (I used a 20 x 20 cm / 8 x 8 in) with butter and leave to the side.
  3. Cream the butter and sugar together really well.
  4. Add the rest of the ingredients and mix well.
  5. Press half of the mixture into the bottom of the baking pan.
  6. Spread the preserves over it in an even layer.
  7. Crumble the remaining mixture, with your hands, over the raspberry preserves.
  8. Bake for 40 minutes, or until lightly golden brown.
  9. Cool completely before cutting.

If you can’t get hold of any Black Cherry preserve then it’s just as easy to make your own – if not easier as you don’t need to leave the house! All you need is pitted black cherries, sugar and lemon. Glaze the cherries with sugar and leave for a couple of hours then simmer on a low heat for 1 hour.

  #Recipes   #baking   #recipe   #Baking   #brunch   #desserts   #christmas   #black cherry   #cherry   #bars

https://www.yumbles.com/post-1377/black-cherry-oatmeal-bars

Posted on

Recipe: Zesty Bean Salad

cleveland zesty bean dish

Cleveland Clinic
@ClevelandClinic

A diet loaded with plant-based foods, such as this tasty dish, can help you feel fuller for longer and stay at a healthy weight.

Eating plenty of fruits and vegetables, including beans, is linked with a lower risk of lung, oral, esophageal, stomach and colon cancer. It’s unclear yet which components protect the most against cancer, so enjoy a variety of whole foods naturally rich in nutrients.

Eating a diet loaded with these plant-based foods, such as this tasty dish, can help you stay at a healthy weight. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.

Ingredients

1 15-ounce can kidney beans, drained and rinsed (or your favorite beans)
1 15-ounce can chickpeas, drained and rinsed
1 cup fresh or frozen edamame
2 tablespoons extra virgin olive oil (or your favorite flavor-infused oil – try garlic or ginger!)
2 teaspoons apple cider vinegar
½ cup chopped shallots or red onion
1 tablespoon fresh chopped garlic (or more to taste)
1 cup grated carrots
1 cup grated cucumbers
1 cup thinly sliced bell peppers (choose a variety of colors)
Handful of chopped flat-leaf Italian parsley
Salt and pepper to taste

Directions

  1. Mix all ingredients together and refrigerate for at least 2 hours or overnight. The longer it sits, the better it will taste!
  2. Serve as-is or over field greens.

Nutritional information per serving

Makes 8 servings

Calories 206
Total fat 6g
Saturated fat 0.8g
Fiber 7g
Sugar 5.6g
Protein 10g
Sodium 154.8mg
Calcium 68mg
Magnesium 61.3m
Potassium 519mg

Posted on

Black Cherry Oatmeal Bars Recipe

blck ch oat bars tw 28416

Oatmeal bars (or just oats in general) are great for boosting your energy and giving you a much-needed top up of fibre, known to lower cholesterol and reduce the risk of heart disease. And apart from being full of health-benefits, added with flavours of cinnamon and vanilla, these oatmeal bars make a tasty snack to eat on the go anywhere.

Ingredients:

  • 2 sticks (226g) unsalted room temp butter
  • 2 x 2/3 cups of white sugar
  • 2 cups rolled oats
  • 2 cups all purpose flour
  • 1 tsp vanilla extract
  • 1 tsp grounded cinnamon
  • 1/4 tsp salt
  • 2/3 tsp baking powder
  • 1 big jar black cherry preserve

Method:

  1. Pre-heat the oven to 350ºF / 175ºC.
  2. Grease a baking pan (I used a 20 x 20 cm / 8 x 8 in) with butter and leave to the side.
  3. Cream the butter and sugar together really well.
  4. Add the rest of the ingredients and mix well.
  5. Press half of the mixture into the bottom of the baking pan.
  6. Spread the preserves over it in an even layer.
  7. Crumble the remaining mixture, with your hands, over the raspberry preserves.
  8. Bake for 40 minutes, or until lightly golden brown.
  9. Cool completely before cutting.

If you can’t get hold of any Black Cherry preserve then it’s just as easy to make your own – if not easier as you don’t need to leave the house! All you need is pitted black cherries, sugar and lemon. Glaze the cherries with sugar and leave for a couple of hours then simmer on a low heat for 1 hour.

  #Recipes   #baking   #recipe   #Baking   #brunch   #desserts   #christmas   #black cherry   #cherry   #bars

https://www.yumbles.com/post-1377/black-cherry-oatmeal-bars

Posted on

Black Cherry Oatmeal Bars Recipe

blck ch oat bars tw 28416

Oatmeal bars (or just oats in general) are great for boosting your energy and giving you a much-needed top up of fibre, known to lower cholesterol and reduce the risk of heart disease. And apart from being full of health-benefits, added with flavours of cinnamon and vanilla, these oatmeal bars make a tasty snack to eat on the go anywhere.

Ingredients:

  • 2 sticks (226g) unsalted room temp butter
  • 2 x 2/3 cups of white sugar
  • 2 cups rolled oats
  • 2 cups all purpose flour
  • 1 tsp vanilla extract
  • 1 tsp grounded cinnamon
  • 1/4 tsp salt
  • 2/3 tsp baking powder
  • 1 big jar black cherry preserve

Method:

  1. Pre-heat the oven to 350ºF / 175ºC.
  2. Grease a baking pan (I used a 20 x 20 cm / 8 x 8 in) with butter and leave to the side.
  3. Cream the butter and sugar together really well.
  4. Add the rest of the ingredients and mix well.
  5. Press half of the mixture into the bottom of the baking pan.
  6. Spread the preserves over it in an even layer.
  7. Crumble the remaining mixture, with your hands, over the raspberry preserves.
  8. Bake for 40 minutes, or until lightly golden brown.
  9. Cool completely before cutting.

If you can’t get hold of any Black Cherry preserve then it’s just as easy to make your own – if not easier as you don’t need to leave the house! All you need is pitted black cherries, sugar and lemon. Glaze the cherries with sugar and leave for a couple of hours then simmer on a low heat for 1 hour.

  #Recipes   #baking   #recipe   #Baking   #brunch   #desserts   #christmas   #black cherry   #cherry   #bars

https://www.yumbles.com/post-1377/black-cherry-oatmeal-bars

Posted on

Black Cherry Oatmeal Bars Recipe

blck ch oat bars tw 28416

Oatmeal bars (or just oats in general) are great for boosting your energy and giving you a much-needed top up of fibre, known to lower cholesterol and reduce the risk of heart disease. And apart from being full of health-benefits, added with flavours of cinnamon and vanilla, these oatmeal bars make a tasty snack to eat on the go anywhere.

Ingredients:

  • 2 sticks (226g) unsalted room temp butter
  • 2 x 2/3 cups of white sugar
  • 2 cups rolled oats
  • 2 cups all purpose flour
  • 1 tsp vanilla extract
  • 1 tsp grounded cinnamon
  • 1/4 tsp salt
  • 2/3 tsp baking powder
  • 1 big jar black cherry preserve

Method:

  1. Pre-heat the oven to 350ºF / 175ºC.
  2. Grease a baking pan (I used a 20 x 20 cm / 8 x 8 in) with butter and leave to the side.
  3. Cream the butter and sugar together really well.
  4. Add the rest of the ingredients and mix well.
  5. Press half of the mixture into the bottom of the baking pan.
  6. Spread the preserves over it in an even layer.
  7. Crumble the remaining mixture, with your hands, over the raspberry preserves.
  8. Bake for 40 minutes, or until lightly golden brown.
  9. Cool completely before cutting.

If you can’t get hold of any Black Cherry preserve then it’s just as easy to make your own – if not easier as you don’t need to leave the house! All you need is pitted black cherries, sugar and lemon. Glaze the cherries with sugar and leave for a couple of hours then simmer on a low heat for 1 hour.

  #Recipes   #baking   #recipe   #Baking   #brunch   #desserts   #christmas   #black cherry   #cherry   #bars

https://www.yumbles.com/post-1377/black-cherry-oatmeal-bars

Posted on

The health benefits of lemons are numerous, @EverydayHealth

22m22 minutes ago

7 reasons to start your day with lemon water:

The health benefits of lemons are numerous, and so are the ways to incorporate them into your diet.Julien McRoberts/Offset.com

The vitamins, minerals, and other nutrients found in fruits make them an essential part of a healthy diet. Lemons, in particular, are rich in vitamin C, which means they’re a great source of antioxidants. Research suggests that antioxidants can decrease the damaging effects of free radicals, which may help prevent certain cancers, cardiovascular disease, and other illnesses.

A single lemon contains 51 percent of your daily vitamin C needs — and 1 ounce (oz) of lemon juice contains 23 percent. Consuming lemons and their juice can help boost your immune system, reduce your risk of asthma and eye diseases, like age-related macular degeneration and cataracts, and benefit your skin.

If you’re a woman, the vitamin C found in lemons and other citrus fruit may help reduce your risk of ischemic stroke, according to researchers at the American Heart Association.

It’s not just the vitamin C that makes lemons so good for you. They’re also high in soluble fiber and have a low glycemic index, which has inspired the American Diabetes Association to promote lemons and other citrus fruits as superfoods for people who have type 2 diabetes.

Tips for Reaping the Health Benefits of Lemons

Lemon juice, pulp, or zest can add a little zing to everything from sauces and dressings to meals, desserts, and drinks.

1. Whip up a simple dressing. Mix lemon juice with olive oil, vinegar, Dijon mustard, sea salt, and fresh chives. Pour it on green or grain salads, or use it as a dipping sauce for crudités.

2. Embrace a classic combo. Fish with lemon is a classic pairing, though we suggest passing on the fatty fried fish and chips and going for something healthier, like this Lemon Herb Tilapia With Zucchini instead. In this recipe you marinate the fish in lemon juice, garlic, and herbs. You could also use this marinade with other seafood, poultry, pork, and even beef.

3. Use lemons in your side dishes. This Lemon Lovers’ Asparagus dish features two whole lemons, which are thinly sliced and then roasted alongside spears of asparagus and seasoned with fresh oregano, salt, and ground black pepper. You could also roast lemon slices with other vegetables, like potatoes, zucchini, broccoli, cauliflower, or fennel. Another alternative is to spritz it onto fresh greens or grilled veggies.

4. Create lemony pasta. A quick one-pot meal can be made by tossing cooked pasta with olive oil, lemon juice, a little lemon zest, sea salt, black pepper, and Parmesan cheese. Consider adding spinach, kale, or parsley for an additional nutrient boost.

5. Add lemon juice to keep rice from sticking. A few drops of lemon juice in the cooking water of your rice can help keep the rice from getting sticky and clumpy. It’ll also brighten white rice. But why stop there? Lemon rice is delicious. Once your rice is cooked, toss with more juice, some lemon zest, and fresh herbs.

6. Make a refreshing dessert. With a little water and sugar, your lemons can be transformed into a mouth-watering sorbet. With The Kitchn’s lemon sorbet recipe, you don’t even need an ice cream maker. Shake things up by adding fresh rosemary, mint, or thyme. You can also use lemon (pulp, juice, and zest) to flavor fruit salads — the acid in the juice will also help keep apples, pears, and bananas from browning.

7. Give your drinks a lemon infusion. Try herb- and fruit-infused, fresh-squeezed lemonades. Add lemon slices or lemon juice to tea. Squeeze lemon juice into still or sparkling water — or ice cubes — to enhance flavor. Lemon juice is also a key ingredient in many cocktails; its acidity helps balance out the sweetness. We recommend skipping sugary cocktails in general, but adding 1 oz of lemon juice to a glass of sparkling wine can make an invigorating low-calorie libation. If you’re under the weather, mixing lemon juice with hot water and a little honey can help loosen congestion and prevent dehydration.

8. Try preserved lemons. If you aren’t familiar with them, preserved lemons are typically cured in salt, which basically transforms them into lemon “pickles.” They’re commonly used in Middle Eastern, North African, and Indian cuisines to make couscous dishes, stews, tagines, curries, and sauces. They can also liven up chicken dishes, bean salads, and hummus, and they make a great condiment.

Lemons and Your Skin

Lemons are often touted as a popular home remedy for acne, oily skin, and dandruff, as well as for skin-lightening and anti-aging effects. While consuming lemons and their juice can benefit your skin by contributing to healthy collagen, a key protein for skin and cartilage, dermatology experts like Jessica Wu, MD, assistant clinical professor of dermatology at the University of Southern California in Los Angeles, warn against using the fruit — or the juice — topically. In her book, Feed Your Face, Dr. Wu explains that lemon juice can cause rashes on your skin and scalp, and if it gets on your skin and then interacts with UVA rays from the sun, the coumarin compounds in lemons are likely to cause redness, swelling, and blistering. So stick with eating lemons and drinking their juice.

Posted on

Black Cherry Oatmeal Bars Recipe

blck ch oat bars tw 28416

Oatmeal bars (or just oats in general) are great for boosting your energy and giving you a much-needed top up of fibre, known to lower cholesterol and reduce the risk of heart disease. And apart from being full of health-benefits, added with flavours of cinnamon and vanilla, these oatmeal bars make a tasty snack to eat on the go anywhere.

Ingredients:

  • 2 sticks (226g) unsalted room temp butter
  • 2 x 2/3 cups of white sugar
  • 2 cups rolled oats
  • 2 cups all purpose flour
  • 1 tsp vanilla extract
  • 1 tsp grounded cinnamon
  • 1/4 tsp salt
  • 2/3 tsp baking powder
  • 1 big jar black cherry preserve

Method:

  1. Pre-heat the oven to 350ºF / 175ºC.
  2. Grease a baking pan (I used a 20 x 20 cm / 8 x 8 in) with butter and leave to the side.
  3. Cream the butter and sugar together really well.
  4. Add the rest of the ingredients and mix well.
  5. Press half of the mixture into the bottom of the baking pan.
  6. Spread the preserves over it in an even layer.
  7. Crumble the remaining mixture, with your hands, over the raspberry preserves.
  8. Bake for 40 minutes, or until lightly golden brown.
  9. Cool completely before cutting.

If you can’t get hold of any Black Cherry preserve then it’s just as easy to make your own – if not easier as you don’t need to leave the house! All you need is pitted black cherries, sugar and lemon. Glaze the cherries with sugar and leave for a couple of hours then simmer on a low heat for 1 hour.

  #Recipes   #baking   #recipe   #Baking   #brunch   #desserts   #christmas   #black cherry   #cherry   #bars

https://www.yumbles.com/post-1377/black-cherry-oatmeal-bars