This last week, two friends, each mentioned a heart health concern, one high blood pressure, the other high cholesterol. I sent each of these friends two recipes that use ideas Merri and I gained while living and working with shamans, yatchaks, vidyas, auyrvedic physicians and other practitioners of ancient health wisdom.
The great thing about these two delicious recipes is that they are also easy, fast (less than 5 minutes each) and inexpensive.
The first recipe for Thermos Quinoa Kitchari uses Mung beans.
An article at Life Extension entitled “The Mighty Mung Bean” (1) says: Combating Heart Disease. Oxidized LDL cholesterol is one of the most powerful predictors of future cardiovascular events.3 It accumulates within the endothelium (inner lining of blood vessels) and triggers a series of inflammatory events that result in the formation of foam cells, a key factor in the early development of arterial plaque.3 In a study published in the journal Human and Experimental Toxicology, scientists discovered that mung beans are highly effective at inhibiting LDL oxidation due to their potent free-radical scavenging properties.
The versatile mung bean has also been shown to target another significant cardiovascular disease risk factor in high blood pressure. Hypertensive rats supplemented with mung bean sprout extracts for one month experienced significant reductions in systolic blood pressure. This antihypertensive effect might be related to mung bean’s high concentration of protein fragments known as peptides, which act to reduce the activity of angiotensin-converting enzyme (ACE) that constricts blood vessels and raises blood pressure.
There are a variety of other healthy ingredients in my fast cheap Thermos Quinoa Kitchari recipe. The link to the Thermos Quinoa Kitchari is below (2).
The second recipe, based on garbanzo beans, (also called chickpeas), is a modified hummus that has extra protein and olive oil.
An article at Lifespa.com (3) says: Garbanzo beans, also called chickpeas and may be better known when made into hummus, have been the mainstay of the Mediterranean and Indian diets for thousands of years. Only recently have the health benefits been more fully understood.
As with all beans, chickpeas are LOADED with fiber and high in protein – but garbanzo beans have some special nutrients on board such as quercetin, which supports healthy circulation and immunity, and chlorogenic acid, which is the antioxidant that has made coffee famous. They are rich in vitamins like folate, riboflavin, niacin, thiamin and beta-carotene and minerals such as magnesium, potassium and manganese. They are also a good source of health-promoting fatty acids like linoleic and oleic acids, which are the main ingredients in olive oil.
In addition according Mayo Clinic articles, explaining health benefits of monounsaturated fatty acids (MUFAs), an article entitled “Cholesterol: Top foods to improve your numbers” (4) the first food mentioned is olive oil. The article says: Olive oil. Another good source of MUFAs is olive oil. Try using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread.
Both these recipes and 21 more are in my Shamanic Health Report.
Natural health is a complicated and unique for each of us, but sound nutrition is almost always a factor in avoiding dis-ease. These two healthy recipes not only save time and money but are also delicious, satisfying can be enhanced to fit almost any dining occasion.