Ingredients
- SUPERPOWERS: Building muscle, burning fat.
SECRET WEAPONS: Fiber, protein, iron, folate.
FIGHTS AGAINST: Obesity, heart disease, colon cancer, high blood pressure.
SIDEKICKS: Lentils, peas, chickpeas, bean dips, hummus, edamame.
How To Use Them...
Always rinse canned beans--rinsing washes away the high-sodium solution they've been soaking in.
Add a handful to a salad to boost its protein.
Toss a (drained) can's worth with a little olive oil, salt, pepper, and your favorite spices (try paprika and cilantro), then toast them in the oven on high heat for 20 minutes as an all-purpose snack.
The Benefits?
Builds muscle!
Helps promote weight loss!
Fights cancer!
Lowers blood pressure!
Fights heart disease!
3-bean Chili:
What you'll need...
1 Tbsp olive oil; 1 small onion, diced.
1 lb lean ground turkey breast.
1 can diced tomatoes with jalapeños.
1 10.5-ounce can each chickpeas, black beans, and kidney beans,drained.
1 can low-sodium chicken broth; 1/4 tsp each salt and cumin.
1/8 tsp each cinnamon and cayenne.
How to make it...
In a large pot; heat the oil on medium-low.
Add the onion and sautee until soft (about 3 to 5 minutes).
Add the turkey and brown it (about 5 minutes).
Add the remaining ingredients.
Stir and bring to a boil, then reduce the heat and simmer for 20 minutes.
Makes 6 servings Per 1-cup serving 292 calories, 30 grams (g) protein, 32 g carbohydrates, 5 g fat (0 g saturated), 11 g fiber, 787 milligrams sodium.
Remember:
(Eat These Words)
A-B-S---D-I-E-T---P-O-W-E-R
(A)LMONDS (and other nuts)
(B)EANS (and other legumes)
(S)PINACH (and other green vegetables)
(D)AIRY
(I)NSTANT OATMEAL
(E)GGS
(T)URKEY (and other lean meats)
(P)EANUT BUTTER
(O)LIVE OIL
(W)HOLE GRAINS (breads and cereals)
(E)XTRA-PROTEIN POWDER (whey)
(R)ASPBERRIES (and other berries)
E-N-J-O-Y---Y-O-U-R---M-E-A-L
PAUL :)
"Work like you don't need the money, love like you've never been hurt and dance like you do when nobody's watching."
If you take your eyes off your goals, all you will see are obstacles!
((Take Care Sparkies))
Description
Build Reasonable Muscle Size
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