Sacred Vessel | A Functional Medicine & Acupuncture Clinic | Fort Collins, CO
  • Home
  • The Team
  • Services
    • Functional Medicine
    • Maternity Functional Medicine
    • Acupuncture
    • Women's Health
    • Pregnancy and Childbirth
    • Acupuncture Pain Management & Injury
    • Birth Doula
  • Books/Downloads
    • Books
    • Downloads
  • SCHEDULE CONSULT
  • Articles
  • Contact Me

Educate. Thrive.

Your resource for health and wellness information

Lunchbox, Meatless Monday Option Black Bean Soup

1/25/2016

0 Comments

 
A Meatless Monday Lunch Option. 

Yes, I believe children need animal products in their diet. Yes, I believe in eating meat...but, a healthy vegetarian meal on occasion adds in a different array of nutrients. All of wish are important. Balance is key.

Do you eat beans? We love beans at our house, we eat them quite a bit, especially in the winter. Over the weekend I made a big batch of From Scratch Black Bean Soup. I would like to say I made enough for us to eat some all week for lunch...it was so good, it didn't last. 

Beans provide a wonderful option for proteins, fiber, vitamins and minerals. Not all beans are created equal, though. Many have very different nutritional profiles. All should be soaked, or early germinated before cooking. 

Beans and Legumes have been a staple of many cultures for a VERY LONG TIME! Typically they are paired with grains like rice. This combination creates a complete protein profile. I always find it amazing to look at how cultures traditionally ate and combines foods and how they plays into what we know now with nutrition...pretty cool they inherently knew this.

Let's learn a little about some of our commonly use, and not so commonly used legume varieties. It might just inspire you to try something new.
​ 

Adzuki (Aduki) Beans

  • Having a sweeter flavor, these means have been used as a dessert bean in Asia. 
  • Adzuki beans are used in weight loss because of their high nutritional yield in comparison to their caloric intake. 
  • Adzuki beans are used in Traditional Chinese Medicine as a yang tonic, and for those with weak digestion, as it is an easy bean to digest.
  • It is one of the higher in protein content. 
  • Adzuki Beans contain compounds helpful in the treatment of bladder infections.
  • Adzuki Beans are one of the richest in the amino acid Alanine

​Black Beans

  • Black Beans are higher in insoluble fiber than Garbanzo or Lentils (which are known for their content). This fiber is important as a prebiotic for the good bacteria in our digestive system. The bacteria consume the fiber and excrete Butyric Acid. A compound used as fuel for the cells lining the colon. 
  • Black Beans are a source of Anthocyanins, the antioxidants associated with the dark coloring of fruits and vegetables. As well as other flavonoids such as quercetin, which works in the body to regulate histamine reactions for one. 
  • The balance of protein and fiber works to regulate blood sugar. 
  • Black Beans are one of the richest in the amino acid Aspartic Acid

​Garbanzo Beans

  • Like Black Beans, the insoluble fiber in Garbanzo Beans is essential in the digestive tract health, but is less than that of Black Beans.
  • Garbanzo Beans are a high source of Magnesium, 1 cup gives you 85% of your daily requirements (if you go off RDA).
  • Garbanzo Beans supply important Folate, which is necessary for cell development
  • It is also a source of flavonoids, such as Quercetin, but also Myrecitin, which is found in the skin. Myrecitin stimulates the production of glutathione in the liver.
  • Garbanzo Beans are one of the richest legumes in the amino acid Arginine

​Kidney Beans

  • Kidney Beans provide as much folate as black beans, putting them at the top of the list for legumes with folate. 
  • Kidney Beans supply a significant amount of Vitamin B1 (Thiamin), which is important for neurotransmitters associated with memory.
  • Kidney Beans are one of the richest legumes in Threonine, and a high source of the amino acids Tryptophan, leucine, mentionine, phenylalanine and apsartic acid

​Lentils

  • Unlike most legumes, lentils do not require soaking before cooking. 
  • Lentils provide significant amounts of B Vitamins. 
  • The balance of Folate, Magnesium and Fiber in Lentils, creates the perfect combination for Heart health by lowering homocysteine levels and increasing oxygenation.
  • Lentils are one of the legumes highest in iron. 35% of the daily requirements
  • Lentils are also one of the legumes highest in protein.
  • Lentils are one of the most nutrient dense legumes, with more protien, iron and folate
  • Lentils are one of the richest legumes in Isoleucine, and a high source of the amino acids leucine, phenylalanine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, and lysine

​Lima Beans (Butter Beans)

  • Rich Source of Molybdenum, a mineral that is useful in detoxifying sulfates.
  • Significant source of copper, which is necessary in our hormone formation and regulation.
  • Significantly more potassium than most other legumes. Potassium is an electrolyte necessary for healthy muscles, heart and blood vessels.
  • Lima Beans are one of the richest legume sources of serine, and a high source of isoleucine and valine

​Navy Beans

  • Navy Beans top the charts for Legume Calcium. It is balanced with Potassium and Magnesium to increase it's overall absorption.
  • It's protein and fiber balance is important for maintaining blood sugar levels.
  • Navy Beans are one of the richest legume sources of leucine, phenylalanine, valine, and proline, and a high source of tryptophan, aspartic acid, and serine

​Pinto Beans

  • Pinto Beans have a significant amount of Selenium. Selenium is essential for reproductive function for both men and women. As well as for immunity, and mental health.
  • Pinto Beans are also rich in Molybdenum.
  • Pinto Beans are higher in Vitamin C than most legumes as well.
  • Pinto Beans are a high source of proline

​Split Peas

  • Higher than Black Beans as a source of Zinc, Potassium and Sodium.
  • Contains Isoflavones (Daidzein), which works like a phyto-estrogen in the body. Phyto-estrogens can be useful for young women who have irregular menstrual period associated with low estrogen, or women who are entering menopause. 
  • Split Peas provide Soluble Fiber, which creates a gel in the digestive tract. This gel is used to bind with bile to prevent its re-absorption as bad cholesterol, as well as coats and lubricates the digestive system. Reducing inflammation.
  • Split Peas are one of the richest in tryptophan, cysteine, arginine, aspartic acid, glutamic acid, and lysine, they are also a high source of leucine, valine, and alanine
Picture
Main Lunch:
  • Black Bean Soup: (I will share this recipe soon!) With some "fixin's" of cultured sour cream, this one is Kalona brand, green onions, and cheddar cheese. 
  • Boiled Egg

Snack Time:
  • Organic Popcorn: M1's pick for today
  • Trail Mix
0 Comments



Leave a Reply.

    Categories

    All
    Acetylcholine
    Acrylamides
    Acupuncture
    Addiction
    Adrenal
    Allergies And Asthma
    Amniotic Fluid
    Androstenedione
    Anthocyanines
    Anti Inflammatory
    Antioxidants
    Anxiety & Depression
    Autoimmune
    Avocado Oil
    Bananas
    BCAA
    Berries
    Beta Carotene
    Birth Control
    Bone Broth
    Boron
    Breakfast
    Bromelain
    B Vitamins
    Calcium
    Cancer
    Candida
    Carbohydrates
    Cardiovascular
    Celiac
    Chemotherapy
    Cholesterol
    Choline
    Chromium
    Chronic Pain
    Cinnamon
    CLA
    Coconut Oil
    CoEnzyme Q10
    Conception Nutrition
    Copper
    Cortisol
    Curcumin
    Dairy
    Dates
    DHEA
    Dopamine
    Drug-Nutrients
    EFA's
    Eggs
    Electrolytes
    Endometriosis
    Environmental Exposure
    Estrogen
    Evening Primrose
    Fatigue
    Fats
    Fermented Soy
    Fertility
    Fiber
    Fish
    Food Allergies
    Fructose
    FSH
    GABA
    Genetics
    Gestational Diabetes
    GI Inflammation
    Ginger
    Glucose
    Glycemic Index
    Glycemic Load
    GnRH
    Grains
    Grassfed Butter
    Group B Strep
    Gynecology
    Healthy Diet
    Herbs
    Honey
    Hormones
    Hyaluronic Acid
    Hydration
    Hypertension
    Immune Health
    Inflammation
    Insulin Resistance
    Iodine
    Iron
    Joint Health
    Labor And Delivery
    Leafy Greens
    Legumes
    LH
    Linoleic Acid
    Liver
    Lunchbox
    Macronutrients
    Magnesium
    Manganese
    Maternity Nutrition
    Melatonin
    Melons
    Mental Health
    Microbiome
    Micronutrients
    Migraine
    Minerals
    Miscarriage
    Molybdenum
    Monounsaturated Fats
    Morning Sickness
    Natural Opioids
    Neurotransmitters
    Nutrition
    Nuts And Seeds
    Obesity
    Omega 3
    Omega 6
    Organ Meat
    Oxalic Acid
    Oxidative Stress
    Oxytocin
    PCOS
    Pediatrics
    Pesticides
    Phosphorus
    Polyunsaturated Fats
    Postpartum Hemorrhaging
    Potassium
    Potatoes
    Preconception
    Preeclampsia
    Pregnancy
    Pregnenolone
    Prenatal Nutrition
    Preservatives
    Preterm Labor
    Probiotics
    Progesterone
    Prostaglandins
    Protein
    Quercitin
    Saturated Fats
    Selenium
    SIBO
    Sleep & Insomnia
    Sodium
    Stress
    Sugar
    Supplements
    Testosterone
    Thyroid
    Type 2 Diabetes
    Vitamin A
    Vitamin C
    Vitamin D
    Vitamin E
    Vitamin K
    Vitamins
    Women's Health
    Xenoestrogens
    Zinc

    Archives

    September 2022
    May 2022
    March 2022
    January 2022
    August 2021
    May 2021
    January 2021
    November 2020
    October 2020
    March 2020
    February 2020
    October 2019
    September 2019
    June 2019
    February 2019
    November 2018
    October 2018
    September 2018
    May 2018
    April 2018
    September 2017
    August 2017
    January 2017
    September 2016
    August 2016
    June 2016
    May 2016
    April 2016
    February 2016
    January 2016
    June 2015
    May 2015
    March 2015
    October 2014
    February 2014
    August 2013
    May 2013
    April 2013
    February 2013

    RSS Feed

2001 S. Shields St, Bldg H-101
​Fort Collins, CO 80526
​info@sacredvesselacupuncture.com
(970) 631-8119

Join the list!

* indicates required

​Copyright © 2021 Sacred Vessel Acupuncture & Functional Medicine, All rights reserved
Photos used under Creative Commons from kthread, Smabs Sputzer, cottonseedoil, fourpointgo, hill.josh, Lizard10979, marniejoyce, mrgreen09, nosha, Pai Shih, juniatha, I woz ere, seelensturm, Kaua'i Dreams, Rumalowa, quinn.anya, ruurmo, net_efekt
  • Home
  • The Team
  • Services
    • Functional Medicine
    • Maternity Functional Medicine
    • Acupuncture
    • Women's Health
    • Pregnancy and Childbirth
    • Acupuncture Pain Management & Injury
    • Birth Doula
  • Books/Downloads
    • Books
    • Downloads
  • SCHEDULE CONSULT
  • Articles
  • Contact Me