Healthlinks Lifestyle Network - Nutrition and Cooking Series - Recipe from Cooking Class "Maintaining A Healthy Body Weight"

The pace of life today seems to preclude a diet filled with nourishing whole foods. At a time when we need it most we have over scheduled our days and placed the cultivation of a healthy body and mind at the bottom of the list. This act of self-care only occurs when all other ticks are checked on our to-do list. Perhaps care for ones' self should actually have a place on the to-do list somewhere near the top. Starting with a whole food meal rich in phytochemicals (beneficial plant compounds) that aid the body's systems is a great place to start.

It is important to have meals that are rich in high-fiber plant foods that contain protein and healthy fats. The balance of fiber, protein and fat are key to helping the body balance blood sugar levels which is one component to maintaining optimal nervous, immune and endocrine function. The other key to balancing meals is the selection of carbohydrates that are whole grain with high fiber and portion controlled. The following recipe was developed with this in mind, as well as being tantalizing to the taste buds!

The first ingredient, buckwheat was selected for it's high fiber content and the absence of gluten. Gluten is a plant protein found in wheat and several other grains that is being linked to adverse digestion and is responsible for Celiac Disease. Black beans are rich in protein and both soluble and insoluble fiber. The vegetables and cilantro contain a number of phytochemicals such as quercetin in onions which is being studies for it's anticarcinogenic properties. Curry contains the spice turmeric for which it's compound curcumin is being heavily researched for it's potent anti-inflammatory effects. Finally, ume plum vinegar has been used in traditional chinese medicine as it is believed to be anti-parasitic and effective at promoting a strong digestive system and heart. So, enjoy this meal and savor the flavor and nourishment that your body will thank you for.

Buckwheat Salad with Black Beans
Recipe from Forbes Nutritional Consulting, LLC

1 cup buckwheat
2 cups filtered water
1 red pepper , chopped finely
1 can black beans, drained
1 bunch of cilantro
Juice from ½ a lemon
1 red onion, chopped finely
1 tsp. curry
¼ cup Ume plum vinegar
¼ cup Olive oil

- Put water in pan and begin to boil.
- Once boiling, add buckwheat.
- Reduce heat to low and simmer for about 30 minutes.
- Once done cooking, DO NOT stir. (buckwheat will get mushy if stirred when hot)
- Put pan into refrigerator for about 15 minutes to cool.
- Chop the red pepper, onion, and cilantro. Set aside.
- Mix olive oil, curry seasoning, lemon juice and ume plum vinegar in a bowl and whisk together.
- Put the beans, vegetables, cilantro and sauce into bowl with buckwheat.
- Mix well. Serve.
Serves 4
Leftovers can be stored for up to a week in the refrigerator.