I’m sure you all remember the saying beans, beans, the magical fruit…. Well, even though they are not a fruit, but a legume, they can be pretty magical when it comes to feeding our gut with good bacteria. Beans and legumes offer natural probiotics that our gut needs to keep us healthy and balanced. Natural prebiotics from food sources, like beans, are made up of non-digestible fiber that can pass through the upper part of our intestinal tract and create positive bacteria growth. Prebiotics are a necessity for the probiotics in our guts to flourish and keep a healthy microbiome.
Beans and legumes offer a great source of protein, fiber, and are a wonderful vegan option in place of meat. For women with PCOS, beans are a nice addition to meals because they are a complex carbohydrate and will create a steady release of insulin; this keeps blood sugar levels stable. Beans offer about 25% of the daily recommend amount of fiber in every 1/2 cup as well as being loaded with B vitamins. The B vitamins found in beans can help with skin, hair, and eyes as well as the breakdown of carbs fats and proteins. Sprouting beans prior to cooking will help with digestion and absorption of nutrients.
5 simple steps to sprouting your own beans :
1. Rinse beans in a colander place in a heat safe bowl.
2. Add water to cover.
3. Place bowl into a cold oven with the light on. Allow beans to soak 24 hours.
4. Rinse beans and place back into the bowl. Place bowl back into the oven for 24 hours.
5. Rinse beans every few hours.
You will notice sprouts forming from your beans – it’s pretty cool. Once the beans have sprouted you will need to use them right away; add them to a sauce pan or pot and cover with water.
Boil for 1.5 hours. Drain, rinse and cool completely.
Here is a simple way to use any sprouted beans for a hummus dip:
Sprouted Bean Hummus
- 1.5 cups beans – sprouted and cooked
- 1/2 cup tahini paste
- juice of 1 lemon
- 1/4 cup olive oil
- 2 tbsp water
- 1/2 tsp cumin
In a food processor or blender combine all ingredients. Processes until smooth adding additional water and oil if necessary.
Not all beans are the same. Avoiding prepackaged pork n’ bean type products are strongly recommended. These types of prepackaged foods contain sugar, chemicals and unhealthy fats that will not benefit your beautiful body. Take the time to sprout your beans the next time they are on your list. Take notice how your digestive system responds to beans prepared in this way. Start by adding 2 tbsp of beans per day along with your meals. Adding healthy fibrous foods, like beans and legumes, can greatly benefit your digestion and health.
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