Dolkar Wellness & Longevity: THE LEGUME THAT LOWERS CHOLESTEROL

Friday, March 20, 2009

THE LEGUME THAT LOWERS CHOLESTEROL

There's a certain bean that may have powers to lower cholesterol. Where can you get it? Try a creamy side of hummus. Research shows that chickpeas, the luscious legume that's pureed for hummus dips, could go a long way toward improving your cholesterol profile.

Gaga for Garbanzos

In a small study, people who ate roughly 25 ounces of chickpeas (also called garbanzo beans) per week for 12 weeks showed an improvement in their total cholesterol levels compared with when they ate a chickpea-free diet for 4 weeks. And that's not all: Their insulin levels also improved, and they lost a small amount of weight -- without dieting or exercising. All good reasons to fall in love with this legume! Start adding chickpeas to your diet, and take notice of the weight loss.

Pass the Chickpeas, Please

Researchers think the fiber, protein, and polyunsaturated fatty acids in chickpeas should probably get the credit for the cholesterol improvements. Chickpeas are also a great source of vitamins, minerals, and phytoestrogens. Have chickpeas for dinner tonight with this Fragrant Chickpea Stew recipe.

For other cholesterol busting strategies, try these foods:

Sesame seeds – especially the black ones

Think Soy… it helps to lower cholesterol – and stabilize hormonal
levels.

Nibble on dark chocolate – it contains cholesterol-fighting antioxidants.

-RealAge

ROASTED PEAR-BUTTERNUT SOUP WITH CRUMBLED STILTON

Ingredients:
2 each ripe pears , peeled, quartered and cored
2 pounds butternut squash , peeled, seeded and cut into 2-inch chunks
2 each medium tomatoes , cored and quartered
1 large leek , pale green and white parts only, halved lengthwise, sliced and washed thoroughly
2 cloves garlic , crushed
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt , divided
Freshly ground pepper to taste
4 cups vegetable broth or shitaki mushroom
seasoning, divided
2/3 cup crumbled Stilton or other blue-veined cheese
1 tablespoon thinly sliced fresh chives or scallion
greens

Instructions:

Preheat oven to 400°F.

Combine pears, squash, tomatoes, leek, garlic, oil, 1/4 teaspoon salt and pepper in a large bowl; toss to coat. Spread evenly on a large rimmed baking sheet. Roast,
stirring occasionally, until vegetables are tender, 40 to 55 minutes. Let cool slightly.

Place half the vegetables and 2 cups broth in a blender; puree until smooth. Transfer to a large saucepan. Puree the remaining vegetables and 2 cups broth. Add to the pan and stir in the remaining 1/4 teaspoon salt. Cook the soup over medium-low heat, stirring, until hot, about 10 minutes. Divide among 6 bowls and garnish with cheese and chives (or scallion greens).