Whole Grains + Red/Green Beans

Red/Green  Beans

Beans have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine to thirteen grams of fiber. Beans are also high in protein, complex carbohydrates and iron.

Recipe

1.            Wash and drain the whole grains. (1 ½ cup)

2.            Soak beans (1 ½ cup) with warm water for ½ hour.

3.            Add whole grains, soaked beans and 1300 cc of water into the electric cooking pot.

3.            Set the timer to 30 minutes.

4.            Sugar and milk can be added for taste.

Whole Grains + Fresh Fruits

Fruits

Fruits are generally high in fiber, water, vitamin C and sugars. They are the good source of vitamin C. Regular consumption of fruit is associated with reduced risks of cancer, cardiovascular disease, stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging.

Recipe

1.            Wash and drain the whole grains. (1 ½ cup)

2.            Add whole grains and 1300 cc of water into the electric cooking pot.

3.            Set the timer to 30 minutes.

4.            Chop the fresh fruits into pieces.

5.            Mix the fresh fruits and whole grains soup and ready for serving.

Whole Grains + Nuts + Seeds

Almonds, walnuts, cashews, Brazil nuts, hazel nuts and ground nuts are good sources of vitamins E and B2 (riboflavin, an antioxidant), and are rich in protein, folate, fiber, and essential minerals such as magnesium, phosphorus, potassium, copper, and selenium. Several studies have revealed that people who consume nuts regularly are less likely to suffer from coronary heart disease. Since then many clinical trials have found that consumption of various nuts such as almonds and walnuts can lower serum LDL cholesterol concentrations.

Sunflower seeds are rich in linoleic acid (fatty acid) and also an excellent source of dietary fiber, some amino acids , Vitamin E, B Vitamins (B1 , B5 or pantothenic acid), and minerals such as copper, manganese, potassium, magnesium, iron, phosphorus, selenium, calcium and zinc. Additionally, they are rich in cholesterol-lowering phytosterols.

Recipe

1.            Chop mixed nuts into smaller pieces. (300 g)

2.            Wash and drain the whole grain. (1 ½ cup)

3.            Add mixed nuts, seeds, whole grains and 1300 cc of water into the electric cooking pot.

5.            Set the timer to 30 minutes.