Nuts, Beans, And Seeds Intro

8/3/2019 Nuts, Beans, And Seeds Intro

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Nuts, Beans, & Seeds

Dr. Aki Oshita DC, CSCSCornerstone Chiropractic


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Today

1. 3 reasons why you need to eat NBS.

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

3. Lets get ready to rumble! (Know howto prepare, cook, & store NBS.)

4. Sample recipes


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1. 3 reasons why you

need to eat NBS.

DX

$$$


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

Find

Why you want to lose your wt

How your body works

What you must avoid


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3. Lets Get Ready to Rumble!

How to prepare

How to cook

How to store


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Know How to Prepare!

1.Rinse

2.Soak

3.Cook

(no cooking for nuts)


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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


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Soaking time (nuts & seeds)

Almonds = 6 hours

Brazil nuts = 8-12

hours

Macadamia nuts = 5-

7 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 = 6-

12 hours

Sesame seeds = 6-

8hours

All other nuts = 6

hours


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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 arenearly tender Tomatoes

Lemon juice

Vinegar Wine

Try not to add salt during soaking or early stage ofcooking


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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


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Dehydration Technique

Especially for nuts and seeds

After soaking, dehydrate at 105

degree Store in the refrigerator or freezer

until needed.


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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 withsesame oil

After onion changesinto translucent, addturkey, bok choy,carrot, and boiledquinoa

Add salt and soy sauce


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HUMMUS DIP

16 oz can garbanzobeans

2 tablespoons tahini

1 tablespoon lemonjuice

1 teaspoon salt

1 clove garlic teaspoon ground

cumin

Place all ingredientsin a food processor.Process until smooth.

Add distilled wateruntil desired dippingconsistency isreached.


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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 lentilsand water in asaucepan. Bring to a

boil. Reduce the heat,cover, and simmer for40 minutes or untilsoft. Drain and mash

the lentils. Combinewith the remainingingredients, and mixwell.


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GREEK BEAN SALAD

2 cups slicedcucumber

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 ingredientsand we are good togo!!


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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 choppedgreen onion

Rinse sesame andmix all ingredients.Soak the sesame withthese ingredients inthe refrigerator. Nowyou are master ofJapanese cooking!


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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 largesaucepan over mediumheat. Cook onions,garlic, and rosemaryuntil onion is tender.Stir in lentils, water, andsalt. Heat to boiling andreduce the heat. Coverand simmer 1 hour. Stirin spinach, lemon peel,and lemon juice. Coverand simmer about 5min.


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ALMOND/NUT MILKS

1 cup of almond/nuts

2 cups of distilledwater

Soak 1 cup ofalmond/cashewsovernight then drain.

Take almond/nuts andblend with two cupsof water and strain.You can add organic

cane juice or vanillaessence.


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Reference

Geil, Patti (1996). Magic Beans: 150 Delicious

Recipes Featuring. New York: John Wiley and

Sons, Inc.

Dr. Akis mothers and grandmothers recipes

Documents

Nuts, Beans, And Seeds Intro