nuts, beans, and seeds intro
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8/3/2019 Nuts, Beans, And Seeds Intro
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Nuts, Beans, & Seeds
Dr. Aki Oshita DC, CSCSCornerstone Chiropractic
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Today
1. 3 reasons why you need to eat NBS.
2. Weight Loss Tip. Why, How, What.
3. Lets get ready to rumble! (Know howto prepare, cook, & store NBS.)
4. Sample recipes
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1. 3 reasons why you
need to eat NBS.
DX
$$$
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2. Weight Loss Tip. Why, How, What.
Find
Why you want to lose your wt
How your body works
What you must avoid
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3. Lets Get Ready to Rumble!
How to prepare
How to cook
How to store
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Know How to Prepare!
1.Rinse
2.Soak
3.Cook
(no cooking for nuts)
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Soaking technique
Traditional soaking method Add 6 cups of cold water for each pound
Soak them overnight
Quick soaking method Add 6 cups of hot water for each pound of dry
bean
Heat the water to boiling and cook for 2 minutes
Cover the pot and let beans stand for 1 hour Extra-quick soaking method
Cover beans with 2 inches of water
Bring to boil, and let boil 10 min at medium heat
Cover w/ fresh cool water and soak 30 min
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Soaking time (nuts & seeds)
Almonds = 6 hours
Brazil nuts = 8-12
hours
Macadamia nuts = 5-
7 hours
Pecans = 2-4 hours
Pine nuts = 1 hours
Pistachios = 6-8
hours
Walnuts = 8-10 hours
Flax seeds = -1 hour
Sunflower seeds = 6-8
hours
Pumpkin seeds = 6-
12 hours
Sesame seeds = 6-
8hours
All other nuts = 6
hours
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Cooking tips
Rinse well and change the soaking water
No roasted, No toasted, No salted
Dont add baking soda
Try not to cook with acid foods until they arenearly tender Tomatoes
Lemon juice
Vinegar Wine
Try not to add salt during soaking or early stage ofcooking
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Storage technique
Dry beans = tightly covered container in a dry
place
Cooked beans = covered and refrigerated up
to 4 to 5 days
Cooked beans = frozen in covered containers
up to 6 months
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Dehydration Technique
Especially for nuts and seeds
After soaking, dehydrate at 105
degree Store in the refrigerator or freezer
until needed.
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Fried Quinoa with Bok Choy
Ground Turkey
1 tsp of sesame oil
4 leaves of Bok Choy
1 tsp of soy Sauce(Tamari)
1 onion
2 Carrots
1 cloves of Garlic 1 tsp of grated ginger
1 cup of boiled quinoa
Fries garlic, ginger, &chopped onions withsesame oil
After onion changesinto translucent, addturkey, bok choy,carrot, and boiledquinoa
Add salt and soy sauce
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HUMMUS DIP
16 oz can garbanzobeans
2 tablespoons tahini
1 tablespoon lemonjuice
1 teaspoon salt
1 clove garlic teaspoon ground
cumin
Place all ingredientsin a food processor.Process until smooth.
Add distilled wateruntil desired dippingconsistency isreached.
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LIVELY LENTIL DIP
1 cup lentils,uncooked
2 cups water
cup mayonnaise
cup sour cream
1 teaspoon dry
mustard 1 teaspoon cayenne
pepper
teaspoon paprika
Combine the lentilsand water in asaucepan. Bring to a
boil. Reduce the heat,cover, and simmer for40 minutes or untilsoft. Drain and mash
the lentils. Combinewith the remainingingredients, and mixwell.
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GREEK BEAN SALAD
2 cups slicedcucumber
cup chopped red
bell pepper cup chopped
green bell pepper
cup sliced red
onion cup Greek olives
chopped parsley
3 tsp olive oil
cup lemon juice
tsp of oregano
tsp salt
16oz red kidney bean
2 tsp feta cheese
Mix all ingredientsand we are good togo!!
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DR AKIS SESAME SALAD DRESSING
cup of rice vinegar
cup of soy source
1 tsp of pasted red
hot chili tsp of grained
ginger
tsp of chopped
garlic 1 tsp of sesame oil
1 tsp of sesame
cup of choppedgreen onion
Rinse sesame andmix all ingredients.Soak the sesame withthese ingredients inthe refrigerator. Nowyou are master ofJapanese cooking!
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ANNES LEMONY LENTIL SOUP
2 tsp coconuts oil 2 medium onions,
chopped 1 clove garlic, minced
tsp rosemary 1 cups lentils,
uncooked 3 cups of water
tsp salt 10 oz of spinach 1 tsp grated lemon
peel
2 tsp lemon juice
Heat oil in a largesaucepan over mediumheat. Cook onions,garlic, and rosemaryuntil onion is tender.Stir in lentils, water, andsalt. Heat to boiling andreduce the heat. Coverand simmer 1 hour. Stirin spinach, lemon peel,and lemon juice. Coverand simmer about 5min.
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ALMOND/NUT MILKS
1 cup of almond/nuts
2 cups of distilledwater
Soak 1 cup ofalmond/cashewsovernight then drain.
Take almond/nuts andblend with two cupsof water and strain.You can add organic
cane juice or vanillaessence.
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Reference
Geil, Patti (1996). Magic Beans: 150 Delicious
Recipes Featuring. New York: John Wiley and
Sons, Inc.
Dr. Akis mothers and grandmothers recipes
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