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Thursday, June 20, 2013

THE PERFECT LUNCH

It's always better to prepare your own food, that way you know exactly what goes into it. And if you come prepared for lunch you will be less tempted by the vending machines, free lunches, and fast food joints that lurk everywhere. (The majority of junk food purchases are impulse buys.)

An easy lunch is to combine your favorite bean with your favorite green, and add a little fat for flavor. There's no cooking required, and preparation time is under 10 minutes. Here's how to do it:

Take 10 oz. of a leafy green vegetable, for example kale. This is approximately 2 bunches, or 4 cups chopped. Get the curly kind, which tastes great raw.

Rinse and empty into a bowl, then mash it down with your hands really good. You gotta sorta tear it, and knead it, as you would dough, so that the leaves are crushed a bit. This breaks down the cell walls and aids digestion.

Next, add an avocado or 2 tbsp. of coconut butter and continue to mash.

Mix in some seasonings (salt, spices, soy sauce, lemon juice). If you're counting calories use 1/2 an avocado instead of a whole one.

Finally, mix in 1 can of your favorite legume. Our favorites include black beans, kidney beans, pinto beans, and today's favorite, garbanzos. Don't be shy. Use a whole can, which has 3 1/2 cup servings.



And voila! You have yourself a tasty treat as delicious as it is nutritious.


Calories (if using a whole avocado): 850
Fiber: 33 grams
Nutrients: 25% or more of the daily value for 18 vitamins and minerals.

The fiber and slow-digesting carbs of the beans will keep you satisfied till dinner. The freshness of the kale and its high water content will keep you alert and your spirits high - no food coma here - and the savory fats will delight your taste buds while your health is served.

Take a bite and you'll find yourself asking, "Is medicine supposed to taste this good?"

 

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