Low Fat, Low GI, Vegan meals for good health

Select Low GI, Low Fat, Vegan foods for every meal and snack.

For Lunch and Dinner: Fill 1/2 your plate with fresh cooked vegetables, 1/4 plate beans or legumes or lentils, 1/4 plate brown basmati rice and a low GI fresh fruit for dessert.

If you are having pasta (try Gluten free pasta) make sure it is cooked al dente and fill 1/3 of your plate with vegetables.

Walk at least 30-45 minutes a day for exercise and include some weight training, yoga or pilates 3 times a week.
**Walking after meals has been most beneficial for me** but walk whenever you can fit it into your daily routine.

3/14/10

Black bean dip

2 Cups Black beans rinsed and soaked 8 to 10 hours


Cook beans with 7 cups water and 2 tsp. salt on medium heat uncovered for 1.5 hours.

Or

Cook the beans in a slow cooker for 4 to 6 hours until beans are done.


When beans are done drain the water and set aside to cool for 10 minutes


Other ingredients:

2 Cloves garlic (peeled and crushed)

1 handful cilantro (washed and finely chopped)

Juice of 1/2 lime

1/2 cup Apple cider vinegar

1 tsp. Olive oil

1 tsp. salt

1/4 tsp. crushed black pepper

1/2 tsp. cumin seed powder

1/4 tsp. cayenne pepper (optional)


* 2 Avocados (see note below)


In a large glass bowl or any (non-metallic bowl) mix all the above ingredients except the avocado. Cover and chill for several hours or overnight.


Peel, pit and cut the avocado into small pieces and add to the chilled bean mix just before serving.


Serve with romaine lettuce as a salad.


Makes 8 servings.


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