a. cool beans, warm heart
We all know the old sing-song motto that starts out with,
“beans, beans, they’re good for your heart…” We’ll bypass the
“more you eat” part of the verse and just appreciate the fact
that it’s true that beans are indeed good for your heart, as
well as your bones, muscles and brain cells.
A single cup of beans packs as much as 16 grams of protein,
which your body uses to regulate certain hormones and enzymes
and to synthesize amino acids that are involved in the
manufacture and repair of bone and muscle tissue. The same cup
also provides complex carbohydrates with a low-to-moderate
glycemic index, which provide more fuel for energy longer than
other carbs.
Beans are also high in calcium, potassium, folate and fiber, but
are low in sodium and fat and are completely free of
cholesterol. Black beans, navy beans, white beans, garbanzo
beans (chick peas), kidney beans and pinto beans make flavorful
additions to winter soups, stews and chili.
add some
chili pepper >
![[ chili pepper ] ~ from Monterey Bay Spice Company](images/page/cozycomforts/cozy-comforts-chili-pepper.jpg)
b. nutritious cruciferous
Plants in the Brassica family are collectively known as
cruciferous vegetables, which includes broccoli,
cauliflower, Brussels sprouts, collard greens, kale and
cabbage. All of these vegetables are abundant in nutrients.
A half cup of cooked kale, for example, provides a full day’s supply
of vitamin A and 30% of the daily recommended intake of vitamin C.
Vitamin A is required to synthesize rhodopsin, an important
photoreceptor pigment found in the retina. Vitamin C is needed for a
variety of metabolic processes and to enhance immune function.
Cruciferous vegetables, especially cauliflower and broccoli, also
contain a high content of sulforaphane and other sulfurous
compounds, which appear to stimulate an increased production of
liver enzymes that help to rid the body of toxins.
add some
thyme >
![[ thyme ] ~ from Monterey Bay Spice Company](images/page/cozycomforts/cozy-comforts-thyme.jpg)