You are on page 1of 19

Nuts, Beans, & Seeds

Dr. Aki Oshita DC, CSCS Cornerstone Chiropractic

Today
1. 3 reasons why you need to eat NBS. 2. Weight Loss Tip. Why, How, What. 3. Lets get ready to rumble! (Know how to prepare, cook, & store NBS.)

4. Sample recipes

1. 3 reasons why you

need to eat NBS.

$$$
DX

2. Weight Loss Tip. Why, How, What.

Find
Why you want to lose your wt How your body works What you must avoid

3. Lets Get Ready to Rumble!

How to prepare How to cook How to store

Know How to Prepare!


1.Rinse 2.Soak 3.Cook (no cooking for nuts)

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

Soaking time (nuts & seeds)


Almonds = 6 hours Brazil nuts = 8-12 hours Macadamia nuts = 57 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 = 612 hours Sesame seeds = 68hours All other nuts = 6 hours

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 are nearly tender
Tomatoes Lemon juice Vinegar Wine

Try not to add salt during soaking or early stage of cooking

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

Dehydration Technique
Especially for nuts and seeds After soaking, dehydrate at 105 degree Store in the refrigerator or freezer until needed.

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 with sesame oil After onion changes into translucent, add turkey, bok choy, carrot, and boiled quinoa Add salt and soy sauce

HUMMUS DIP
16 oz can garbanzo beans 2 tablespoons tahini 1 tablespoon lemon juice 1 teaspoon salt 1 clove garlic teaspoon ground cumin Place all ingredients in a food processor. Process until smooth. Add distilled water until desired dipping consistency is reached.

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 lentils and water in a saucepan. Bring to a boil. Reduce the heat, cover, and simmer for 40 minutes or until soft. Drain and mash the lentils. Combine with the remaining ingredients, and mix well.

GREEK BEAN SALAD


2 cups sliced cucumber 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 ingredients and we are good to go!!

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 chopped green onion Rinse sesame and mix all ingredients. Soak the sesame with these ingredients in the refrigerator. Now you are master of Japanese cooking!

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 large saucepan over medium heat. Cook onions, garlic, and rosemary until onion is tender. Stir in lentils, water, and salt. Heat to boiling and reduce the heat. Cover and simmer 1 hour. Stir in spinach, lemon peel, and lemon juice. Cover and simmer about 5 min.

ALMOND/NUT MILKS
1 cup of almond/nuts 2 cups of distilled water Soak 1 cup of almond/cashews overnight then drain. Take almond/nuts and blend with two cups of water and strain. You can add organic cane juice or vanilla essence.

Reference
Geil, Patti (1996). Magic Beans: 150 Delicious Recipes Featuring. New York: John Wiley and Sons, Inc. Dr. Akis mothers and grandmothers recipes

You might also like