Suzy Eats

When I think of Fava Beans, I think of  my late father (God rest his soul). On Saturday mornings, when my mom would be at work, my dad would “cook” breakfast for my brothers and I. His favorite dish was fava bean dip with pita bread so it quickly became our Saturday breakfast.  I still love fava bean dip, and I will be sharing a recipe soon.  Let me know if you all have a recipe that you would like to share or if you have any “fava bean memories/stories”.

Below I would like to point out the GOOD, BAD, and UGLY on fava beans.

GOOD

 Fava beans are HIGH in fiber and have ~85% of the recommended daily value. They also contain high amounts of iron ~30% of the recommended daily value. Fava beans are also high in phosphorus, potassium, vitamin K, and vitamin A.

Fava beans contain L-dopa which is used in the treatment of Parkinson’s disease. They also are a whole grain which helps with reducing the risks of the heart attacks and heart disease. They contain no cholesterol as well. They are Mediterranean Heart Healthy!! 

BAD

During my residency, I treated quite a few patients with Glucose 6-Phosphate Dehydrogenase (G6PD) deficiency.  This rare genetic disorder which may cause a type of anemia has been linked to Mediterranean natives, and it generally affects men. Patients with this condition may not be able to digest fava beans appropriately and should try and avoid them. 

UGLY

Interestingly enough, the term fava beans is misleading as fava beans actually belong to the pea family rather than the “bean” family. In general, they should be peeled before eating to improve the inner buttery taste of the fava bean.

As a young girl, I remember visiting my maternal grandmother who often made me soup for lunch or dinner. It was ALWAYS lentil soup. I cannot recall a time that I went to my grandmother’s house and did not eat lentil soup. I have to say that her lentil soup was amazing!!! But, at the time I never realized that my grandmother was not only a great lentil soup “cooker” but she was also providing me with one of the most nutritious meals a child could eat.

There are various types of lentils as I mentioned in the last blog. Some of the most common are red, green and yellow. My favorite is probably green, but I definitely like all of them.

One key piece of information about lentils is that they should not be eaten raw. This is because raw lentils have “anti-nutrients” which interefere with the absorption of nutrients. Soaking lentils overnight removes the anti-nutrients. Some lentils need to be soaked before cooking, while others do not have to be soaked and should be boiled immediately upon opening the package. Email me if you have questions about this or please comment below.

Lentils contain very high levels of protein and are an excellent source of protein for not only vegetarians but for everyone since we all need protein. They can help provide protein to those on a low-carb diet or even those of us who are trying to maintain our figure and work out. Athletes often eat lentils the night before their big match. They also contain high amounts of iron which is important in pregnant women, children or in people who are anemic.

In addition, lentils have folate (also good in pregnancy) and vitamin B.

Finally, lentils contain a high amount of fiber, and they are important in preventing colon cancer. Green lentils contain about 20% more fiber than non-green lentils so if you are trying to increase your fiber, I would recommend using green lentils.

Who is going to make lentils for dinner tonight? 🙂

Since Ellen has brought up BEANS, I am planning to do a series of blogs on various Mediterranean Beans and the health benefits. But, first I would love to know more about my readers and what is YOUR favorite bean?  Let me know what you think.

POLL

What is your favorite type of bean???

1. Yellow Lentil
2. Green Lentil
3. Fava
4. Garbanzo (chickpea)
5. Black beans
6. Kidney beans
7. Other??

So the BEARS lost…. there is always next year I guess….but rough game for sure.

So here is a Mulukhiya Recipe. This is more of a healthy recipe as there are many variations. Egyptians make mulukhiya as a separate soup while other Middle Eastern ethnic groups may mix it with meat inside.

Try this recipe and let me know what you think. Remember it will definitely keep you looking and feeling younger and it is very reasonable! The whole meal should cost less than $8 and should feed 4 people.

Serves 4

Ingredients

• 3 large skinless boneless chicken breasts, chopped into cubes
• 1 large yellow onion, diced
• 2 tablespoons olive oil
• 3 fresh cloves garlic, crushed
• 4 cups water
• 1 chicken bouillon cube
• 1/2 cup lemon juice
• 1 bag of frozen mulukhiya (can be found in ethnic grocery aisle)

Directions

1. Pour olive oil into large saucepan, add the onion and garlic and cook for 2-3 minutes.
2. Add the chicken cubes, water, lemon juice and bouillon cube.
3. Cook until chicken is no longer pink.
4. Add the frozen mulukhiya to mixture and put heat on low.
5. Cook for 2 hours on low. 
6. Serve with rice or bread.

Mulukhiya has been mentioned to me by more than one reader, and I have promised to talk about it. Mulukhiya is the Arabic name for this plant. It is known as a Jute Plant in English or Ewedu or Rama in parts of Nigeria. As Dianna mentioned previously on the blog, it can be eaten as a soup with bread or it can be eaten with rice.

Jute is a very popular green vegetable world wide. It is rich in betacarotene, iron, calcium and vitamin C. If you were recently told that you are anemic or if you are undergoing chemotherapy or are pregnant, Jute may be a healthy choice for you. It is also contains antioxidants which are excellent for aging and can help to keep you young. As I have recently entered my 30s, I can say anything that will prevent me from aging is a must. It also contains a high content of vitamin E which is great for nerves and diabetes.

Please feel free to add Jute or Mulukhiya recipes.

Happy Friday and GO BEARS!!!!!!!