Arugula and Onions -These Potent Tasty Nutrients Feeds the Pancreas

WARM BEAN & ARUGULA SALAD (Vegan)

Modified from EatingWell Magazine February/March 2006

 

Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

 

An excellent light supper.

Makes 6 servings

Active Time: 35 minutes

Total Time: 35 minutes

Ease Of Preparation: Easy

 

The saucy, lemony beans stand in for a warm dressing, coating the arugula and wilting it just a bit to mellow its naturally assertive character.

 

1/4 cup extra-virgin olive oil

1 medium red onion, finely chopped

4 cloves garlic, minced

3 ¾ cups soaked & cooked white beans, or 2 15-ounce cans rinsed

1/3 cup vegetable broth

1/4 cup fresh lemon juice

1/4 cup chopped fresh parsley

Freshly ground pepper to taste

8 cups washed fresh arugula

3/4 cup Tamari Seaweed brown rice snaps, broken into ¼ or 1/8.

 

1.    Add olive oil to the pan and place over medium-low heat. Add onion and garlic; cook, stirring occasionally, until softened, being careful not to brown the garlic, 3 to 5 minutes.

2.    Stir in beans and broth; cook until heated through, stirring occasionally, about 4 minutes.

3.    Add lemon juice, parsley and pepper; stir to combine.

4.    Place arugula in a large bowl.

5.    Add the bean mixture and toss to coat.

6.    When ready to serve, toss in the broken rice snaps.

7.    LactoOvo Vegetarian Variation:  Sprinkle with freshly grated parmesan cheese.

 

Nutrition Profile:

In an 8-year study, people who consumed the highest levels of three powerful flavonols -- kaempferol, quercetin, and myricetin -- reduced their risk of pancreatic cancer by 23 percent. Not too shabby. And no doubt due to the fact that this super trio of flavonols helps quell oxidative stress, a cell-damaging process that, left unchecked, may pave the way for cancer and other compromised health.

 

Dynamic Trio: 

Onions and certain leafy greens like arugula are one way to ingest particular flavonols that are gifts for the health of the pancreas.

It seems these two veggies not only add tasty, gourmet-style crunch to food but also add potent nutrients thought to help thwart pancreatic cancer.  

 

Other flavonols potent foods:

•    Kaempferol: kale, swiss chard, endive, raw spinach, chives, and white beans.

•    Quercetin: asparagus, apples, buckwheat, and tea.

•    Myricetin: fennel, blueberries, cranberries, Parmesan and carob flour

 

Nutrition Bonus:

Folate (40% daily value), Fiber (31% dv), Potassium (17% dv), Calcium (15% dv).

 

Submitted by:  Elizabeth Hammond http://www.ict-energyschool.com/