FOOD

See The 4 Healthiest Beans You Can Eat

Published

5 months ago

March 4, 2024

See The 4 Healthiest Beans You Can Eat | Fab.ng

The secret to a long and healthy life might be right under your nose—or rather, on your plate! Considering adding some of the healthiest beans available to your regular meals? You might be pleasantly surprised by the benefits they offer.

These versatile little legumes, technically seeds from various plants and classified as vegetables, are true nutritional powerhouses and some of the healthiest foods you can incorporate into your diet.

For compelling evidence, take a look at the world’s famous “Blue Zones.” These special regions boast a remarkable number of people who celebrate their 100th birthday and often thrive well beyond that.

What’s more, these communities experience significantly lower rates of chronic diseases compared to the rest of the world.

It’s interesting to note that there is a common food item that is a part of the diets of populations that live long and healthy lives, and that food is beans! For instance, black beans are a staple for people in Nicoya, Costa Rica. Soybeans are a favorite in Okinawa, Japan, while white beans and chickpeas are commonly consumed in Ikaria, Greece.

Beans have been linked to a multitude of health benefits. Research suggests they can contribute to a healthier heart, improve weight management, reduce chronic inflammation, and even offer protection against certain diseases.

This impressive array of benefits stems from the unique nutritional profile of beans. They are powerhouses of fiber, protein, essential vitamins, and antioxidants, all of which play crucial roles in maintaining optimal health.

By including these nutritious legumes in your diet, you could potentially unlock the key to a healthier and longer life.

But with hundreds of varieties, each boasting its own unique set of nutrients and advantages, choosing which ones to incorporate into your diet can feel overwhelming.

To make this a bit easier, we’ve compiled a list of 4 of the healthiest beans you can find. This list is based on their nutritional content and the latest research.

1. Cannellini Beans

Cannellini beans with rosemary and garlic | Tesco Real Food

Don’t underestimate the humble white bean, also known as cannellini or white kidney bean. Cannellini beans offer a diverse range of health benefits, making them a valuable addition to any diet. Compared to other legumes, white beans boast a higher protein content, providing a satisfying and filling option for those seeking plant-based protein sources. This makes them ideal for vegetarians, vegans, or anyone looking to incorporate more plant-based meals into their diet. White beans are also champions when it comes to potassium. They offer a significant amount, contributing between 35-46% of your daily value. This crucial nutrient plays a vital role in regulating blood pressure, preventing kidney stones, and promoting strong, healthy bones.

White beans also provide a significant boost of magnesium, offering around 12–16% of your daily recommended intake. Maintaining adequate magnesium levels plays a crucial role in preventing various health concerns, including cardiovascular disease, type 2 diabetes, asthma, and osteoporosis.

2. Black beans

Instant Pot Black Beans (No Soak Foolproof) | Amy + Jacky

Aha, the mighty black bean! This is one of the healthiest beans you can find. They’re not just delicious; they’re packed with nutrients. Each bite bursts with fiber and protein, keeping you feeling fuller for longer. But the benefits go beyond just feeling satisfied. Black beans are loaded with essential B vitamins, iron, and magnesium, all crucial for keeping your body functioning optimally. Research published in “Nutrients” even suggests that incorporating black beans into a typical Western diet can be a game-changer for individuals with metabolic syndrome.

But the benefits don’t stop there! Another “Nutrients” report reveals that darker-colored beans, like our black bean friends, are antioxidant champions. They pack a punch of polyphenol plant compounds compared to their lighter-colored counterparts.

One study also found that combining black beans and chickpeas with white rice can improve your body’s glycemic response. This translates to preventing those unwanted blood sugar spikes, making black beans a true diabetic-friendly superstar.

3. Chickpeas

Air Fryer Chickpeas - Skinnytaste

Chickpeas, also known as garbanzo beans, are a nutritional powerhouse packed with benefits beyond their delicious taste.

First and foremost, chickpeas are a fantastic source of both protein and fiber. Just a half-cup serving boasts 7 grams of protein and 6 grams of fiber, making them incredibly filling. This translates to better appetite control, aiding in weight management, and promoting healthy digestion. Research published in the journal Nutrients reveals an even more extensive list of health benefits associated with chickpeas. Regular chickpea consumption is linked to increased intake of essential vitamins and minerals, including vitamins E, A, and C, folate, magnesium, iron, and healthy fats. Incorporating chickpeas into your diet can positively impact weight management, and blood sugar regulation, and even potentially reduce risk factors associated with heart disease.

4. Soybeans

Research shows country of origin of soybeans is significant - All About Feed

You might be surprised to learn that you’ve likely consumed soybeans without even realizing it! Popular foods like tofu, tempeh, miso, soy sauce, and even soy milk all have soybeans as their hidden heroes. Soybeans are not only a great source of protein, fiber, and healthy fats, but also boast essential nutrients like calcium, potassium, iron, and selenium.

They’re a complete protein. This means they contain all nine essential amino acids, which your body needs but cannot produce itself. So, by incorporating soybeans into your diet, you’re ensuring your body gets the building blocks it needs to thrive.

Soybeans are a valuable solution for plant-based diets, providing essential, complete protein.

Beyond offering complete protein, research published in Nutrients even suggests that soy consumption might help lessen the risk of chronic diseases like heart disease, breast cancer, and prostate cancer. They not only contribute essential, complete protein but might also offer additional health advantages.

In simpler terms, these are some of the healthiest beans you can enjoy. Incorporating these types of beans into your plant-based diet doesn’t just ensure you get enough complete protein; it will also contribute to overall health and wellness by potentially reducing the risk of various diseases.

Check out more food updates here.

FOOD

Cooking Techniques For Beginners: Mastering The Kitchen Basics

Published

5 days ago

July 21, 2024

Adaeze Okechi

Welcome to the wonderful world of cooking! Whether you’re a complete novice or just looking to expand your culinary repertoire, mastering a few key techniques can take you a long way. This guide will break down some essential cooking methods for beginners, making you feel confident and creative in the kitchen.

Heat and Cooking Methods

The first step is understanding how heat interacts with food. Most cooking methods fall into two categories: dry heat and moist heat.

Dry Heat: This method uses direct heat to cook food, with little to no moisture involved. Examples include:
- Roasting: This involves surrounding food with hot air in an oven, perfect for meats, vegetables, and even some fruits.
- Baking: Similar to roasting, baked goods like cakes and breads rely on rising agents like yeast or baking powder to create structure.
- Sautéing: Food is cooked quickly in a hot pan with a small amount of oil, ideal for vegetables, meats, and some starches.
- Pan-frying: Similar to sautéing, but uses a slightly higher amount of oil to achieve a crispy exterior.
- Grilling: This method exposes food directly to radiant heat, often from a grill or grill pan, creating beautiful char marks.
Moist Heat: Here, food is cooked in a liquid or surrounded by steam. Examples include:
- Boiling: Submerging food completely in boiling water (212°F) is a fast and simple way to cook vegetables, pasta, and eggs.
- Simmering: Cooking food in a liquid just below boiling (around 180°F-200°F) is gentler and good for soups, stews, and delicate proteins like fish.
- Poaching: Food is gently cooked in simmering liquid, often flavoured with herbs and aromatics, perfect for eggs and fish.
- Steaming: Food is cooked by placing it over boiling water or in a steamer, allowing the steam to cook it gently. This method is excellent for preserving nutrients in vegetables and seafood.

Cooking Methods: Essential Knife Skills

Sharp knives are essential for safe and efficient cooking. Mastering a few basic cuts will make food preparation a breeze:

Chopping: This involves cutting food into small, even pieces. Use a rocking motion with your knife tip resting on the cutting board.
Slicing: Thin, even cuts are achieved by holding the food securely with your non-dominant hand and gliding the knife forward with a sawing motion.
Dicing: Combine chopping and slicing to create small cubes.

Cooking Methods: Mastering the Art of Seasoning

Seasoning is the magic touch that elevates a dish. Salt enhances natural flavours, while pepper adds a touch of heat. Experiment with other spices and herbs to discover your favourites. Here’s a tip: season food throughout the cooking process, not just at the end.

Essential Kitchen Tools

Equipping your kitchen with a few basic tools will make cooking more enjoyable:

Sharp chef’s knife: Your everyday workhorse for chopping, slicing, and dicing.
Cutting board: A sturdy board protects your countertop and keeps your knife sharp.
Mixing bowls: In various sizes for mixing ingredients, preparing batters, and serving.
Spatulas: For flipping, stirring, and scraping.
Spoons: Mixing spoons, serving spoons, and slotted spoons for draining.
Pots and pans: A large pot for boiling, a saucepan for simmering, and a skillet for sautéing and frying.
Baking sheet: Perfect for roasting vegetables, meats, and baking cookies.

Tips for Success

Read the recipe thoroughly: Understand the steps and ingredients before you begin.
Prep your ingredients: Wash, chop, and measure everything beforehand for a smooth cooking flow.
Don’t overcrowd the pan: This can trap steam and lead to uneven cooking.
Learn to control heat: Adjusting the heat as needed is key to preventing burnt or undercooked food.
Taste as you go: Seasoning is an ongoing process. Don’t be afraid to adjust flavours along the way.
Most importantly, have fun! The kitchen is your playground to experiment, create, and enjoy the delicious rewards.

With these cooking methods for beginners and a little practice, you’ll be whipping up delicious meals in no time. Remember, cooking is a journey, so relax, embrace the learning process, and enjoy the delicious adventures that await!

Check out more articles on food here.

DRINKS

Foods & Drinks To Take After Tear Gas Exposure

Published

3 weeks ago

July 7, 2024

Adaeze Okechi

Foods & Drinks To Take After Tear Gas Exposure | Fab.ng

Tear gas is a chemical irritant used in some situations to control crowds. If you’ve been exposed to tear gas, it’s important to know what to eat and drink to help your body recover. This article will guide you through the best foods and drinks to have after tear gas exposure.

Why food and drink choices matter after tear gas exposure

After tear gas exposure, your body needs help to heal. The right foods and drinks can:

Reduce inflammation (swelling) in your body
Help flush out the harmful chemicals
Boost your immune system (the body’s defence system)
Provide comfort and relief

Hydration: the most important step

Drinking plenty of water is the single most important thing you can do after tear gas exposure. Water helps to:

Flush out the tear gas chemicals from your body
Keep you hydrated (having enough fluids in your body)
Soothe your throat if it’s irritated

Aim to drink at least 8-10 glasses of water in the hours after exposure. Keep drinking water regularly throughout the next few days.

Other hydrating drinks include:

Coconut water

This is a good choice because it has natural electrolytes (minerals that help with hydration), is gentle on your stomach, and can help replace fluids you’ve lost.

Herbal teas

Some helpful herbal teas include:

Chamomile tea: It can help calm your nerves and reduce inflammation.
Ginger tea: This can help with nausea and has anti-inflammatory properties.
Green tea: It’s full of antioxidants that can help your body heal.

Avoid caffeinated drinks like coffee or regular tea, as these can dehydrate you.

Fruits and vegetables

Fruits and vegetables are important because they contain vitamins and minerals that help your body heal. They have antioxidants that fight inflammation. Also, they provide fibre to help your digestive system.

Some good choices are:

Berries (strawberries, blueberries, raspberries)
Citrus fruits (oranges, grapefruits) (Wait a day or two if your throat is sore)
Leafy greens (spinach, kale)
Carrots
Bananas – these are another soft and easy-to-eat option. They’re also a great source of potassium, a mineral that can help replenish electrolytes lost through sweating or irritation.

Soups and broths

Soups and broths are a great choice after tear gas exposure for a few reasons. First, if your throat is sore and swallowing is painful, broths and soups are very easy to swallow. They’re nice and smooth, going down gently without irritating your throat further.

Second, broths and soups provide extra fluids to your body. This is important because tear gas can dehydrate you, and staying hydrated helps your body flush out the tear gas chemicals.

You can make your own vegetable soup packed with chopped carrots, celery, and spinach, or simply have some clear chicken broth for a quick and easy option. Both will help you rehydrate and feel better.

If your mouth or throat feels irritated and sore after tear gas exposure, some gentle foods can help soothe the discomfort and make eating a little easier.

Yoghurt

This is soft and cool food that’s easy to swallow. It’s also a good source of probiotics, which are live bacteria that help keep your gut healthy. Having healthy gut bacteria can be helpful during recovery because it supports your immune system.

Foods to avoid after tear gas exposure

While your body heals from tear gas exposure, it’s best to avoid certain foods that can irritate your throat and stomach even more.

Spicy foods

Put down the hot sauce for a few days! Spicy foods irritate your throat and stomach lining, which can already be inflamed from the tear gas. This will make you feel more uncomfortable and might even cause heartburn.

Acidic foods

Take a break from those tangy tomatoes and citrus fruits (except maybe strawberries if your throat feels alright). Acidic foods irritate your already sore throat, making it feel scratchy and painful. Wait a day or two after exposure before having these again.

Vinegar-based foods

Similar to acidic fruits, dressings, marinades, and condiments with vinegar can irritate your throat. It’s best to avoid them for a few days after tear gas exposure.

Dairy products

Some people find that dairy products, like milk, cheese, and yoghurt, can increase mucus production. This can make congestion worse, especially if you’re already experiencing a runny nose or post-nasal drip from the tear gas. If you notice more mucus after consuming dairy, avoid it for a few days and see if your symptoms improve.

Alcohol

Hold off on that celebratory beer! Alcohol is dehydrating, and you need plenty of fluids to flush out the tear gas chemicals. Drinking alcohol can also worsen your overall discomfort and slow down your healing process. It’s best to wait at least 24 hours after exposure before consuming any alcohol.

Additional tips

Eat small, frequent meals if your stomach is upset.
Choose foods that are room temperature or cool, not very hot.
Listen to your body: If a food doesn’t feel good, don’t eat it.

In conclusion…

After tear gas exposure, focus on staying hydrated and eating foods that will help your body heal. Drink plenty of water and herbal teas. Eat lots of fruits and vegetables, and choose soft, gentle foods if your throat is sore.

Avoid spicy, acidic foods and alcohol. With the right food and drink choices, you can help your body recover more quickly from tear gas exposure.

For more articles like this, visit here.

FOOD

How To Make Honey Butter Dinner Rolls

Published

3 weeks ago

July 6, 2024

Adaeze Okechi

How To Make Honey Butter Dinner Rolls | Fab.ng

These soft, sweet honey butter dinner rolls are the perfect way to elevate any meal! This delightsome goodness is perfect for Sunday dinners, and special occasions and holidays.

They’re surprisingly easy to make and guaranteed to be a crowd-pleaser. Plus, they’re so delicious that you’ll be making them again and again.

Brushing them with honey butter sauce after baking takes them to the next level. These delightful rolls are perfect for any occasion, from Sunday dinners to holidays and special events.

These dinner rolls are guaranteed to be a family favourite! The secret lies in the honey butter sauce, which creates soft, buttery rolls that melt in your mouth.

Want your rolls to rise faster? Heat some water in a heat-safe dish and place it in your cold oven on a lower shelf. The heat and steam will help activate the yeast and speed up the rising process.

Why you’ll love these honey butter dinner rolls

They’re Irresistible! These rolls are so delicious, that they’re practically habit-forming. You won’t be able to stop at just one!
They’re the ideal addition to any special occasion or holiday meal. They’ll add a touch of sweetness and melt-in-your-mouth goodness to your dinner table.
Get ready for a delightful combination of soft and fluffy. These rolls have an incredible texture that practically melts in your mouth.
The honey butter sauce is the star of the show! It adds a burst of flavour and richness that will have you wanting more.
This recipe is mixer-free! No need to worry about extra equipment.
As long as you can spare an hour and a half (or even more) for rising, you’re good to go. Plus, baking them is a breeze – they take less than 15 minutes!
These rolls can be prepped in advance! Make them days or even weeks before you need them, and simply bake them fresh when you’re ready to serve.

What you’ll need to make Honey Butter Dinner Rolls:

For the rolls:

All-purpose flour: This is the base for the fluffy dough.
Warm whole milk and warm water: These activate the yeast and create a moist dough.
Softened butter (room temperature): This adds richness and flavour to the rolls.
Monk fruit sweetener or sugar (the recipe uses monk fruit): Choose your preferred sweetener for a touch of sweetness.
Envelope of active dry yeast: This helps the dough rise for light and fluffy rolls.
Egg (room temperature): This adds richness and helps bind the dough together.
Salt: A pinch of salt enhances the overall flavour of the rolls.

For the honey butter sauce:

Softened butter (room temperature): This creates a smooth and spreadable sauce.
Honey: The star ingredient! Honey adds sweetness and a touch of floral flavour.
Confectioners’ or powdered monk fruit or sugar: This ingredient (choose your preferred sweetener) adds a touch of sweetness and helps thicken the sauce for a perfect drizzle.

Honey Butter Rolls - Fab.ng

Let’s Bake Honey Butter Dinner Rolls, step-by-step

Get ready to make these amazing honey butter dinner rolls from scratch! Here’s a detailed guide:

1. Gather and prep:

As with most recipes, prepping your ingredients makes things easier.
First, we’ll activate, or “proof,” the yeast. In a bowl, combine warm water with the yeast packet and 2 teaspoons to 1 tablespoon of your chosen sweetener (monk fruit or sugar). Stir it all together and let it sit for about 5 minutes until foamy. This activates the yeast.

2. Make the dough:

Once the yeast is proofed, add it to a large bowl with the warm milk, beaten egg, softened butter, and the rest of your chosen sweetener. Use a whisk to combine everything. Don’t worry if the mixture isn’t perfectly smooth – small butter lumps are okay.
Now, add the flour and salt. Use clean hands to mix everything until it forms a dough ball. The dough might be a bit sticky.

3. First rise:

Lightly oil another large bowl and place your dough ball inside. Cover it with plastic wrap and find a warm, quiet spot for it to rise. Let it sit for at least 45 minutes to an hour, or until it doubles in size.

4. Make the honey butter:

While the dough is rising, prepare your honey butter sauce. Simply combine honey, butter, and powdered sweetener (or powdered monk fruit if that’s what you choose) with a spatula. Set this mixture aside for later.

5. Knead the dough:

Once your dough has doubled in size, gently punch it down with your knuckles to release the air. Flour a pastry board and transfer the dough there. Knead the dough with your hands until it becomes smooth and elastic.

6. Roll and shape the dough:

Divide the dough into two equal balls. Set one aside for now. Lightly flour your rolling pin and pastry board or mat. Roll out one dough ball into a large square, similar to pizza dough.
Use a pastry cutter to cut the dough square into small rectangles. You can aim for roughly 16 rectangles, or more if you prefer smaller rolls. Grease a large baking dish (ideally 9×13 inches or bigger) to prepare for baking.

7. Brush and second rise:

Take your honey butter mixture and lightly brush it over each dough rectangle. Now, roll up each rectangle and place it in the greased baking dish.
Repeat this process with the remaining dough ball.
Once all the rolls are shaped and placed in the dish, cover them with plastic wrap and let them rise again in a warm spot for another 45 minutes to an hour, or until they double in size.

8. Bake and enjoy!

Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius). Take off the plastic wrap from your baking dish. Bake the rolls for 15 to 20 minutes, or until they’re golden brown on top.
While the rolls are hot out of the oven, brush them with any leftover honey butter sauce.
Serve your delicious, warm honey butter dinner rolls alongside your main course.

Honey Butter Dinner Rolls | Fab.ng

Helpful tips for making Honey Butter Dinner Rolls:

The dough might feel a bit sticky before its first rise, but that’s completely normal. Just make sure to grease the bowl before placing the dough inside for rising.
After the first rise, use your knuckles to gently punch down the dough. This helps release the air trapped inside, leading to better results.
Don’t forget to flour your pastry board or mat before kneading the dough. This will prevent sticking and make the process easier.
The recipe uses monk fruit sweetener, but feel free to substitute it with regular sugar if that’s what you prefer.
Avoid over-kneading your dough. Knead only until it becomes smooth and elastic.
Make sure to let your dough rise for a second time after shaping the rolls. This allows them to become light and fluffy before baking.
Keep an eye on your rolls in the oven. To avoid burning, set a timer for 15 minutes. Remember, baking times might vary depending on the size of your rolls or your oven’s specific settings.
If you’re unsure if your rolls are done baking, you can use the toothpick test! Insert a toothpick into the centre of a roll. If it comes out clean, your rolls are good to go! If it comes out with raw dough clinging to it, bake for a few more minutes.