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so we're going to start right out by making a flicking e_t_'s yvonne
black b
enid and white bean and red bean sela it's really easy and beans are extremely
affordable they're great source of protein
they are a good for your heart you know that old song beans beans they're good
for your heart
there are also good for your digestive tract
there are no good yeah because they are high in fiber they keep things moving
they can help prevent diverting losses
and irritable bowel syndrome
other great source of protein may help lower your cholesterol they're great
source of anti-oxidants
and on the best way to get part b_ other part of that song
away you know the more you eat that part
arm is either make your own beads insult them first which helps remove some of
those starchy polygon sac rights which caused that catholic ask or if you're
using canned beans like in a salad off which is a nice thing to do is it's
really easy drain and rinse them and you can not only remove some of that starchy
residue which can cause the gas but it also
helps to com remove some of the sodium about forty percent of the story
so we're going to start out with a can of black beans and these have already
been drain
and brands and i just put them back in the camp or ought to make it just so you
can see them save on packaging and
and not save your will that
we're used to can stop white navy beans
now the darker that means the higher amount of anti-oxidants that it actually
shown past lack beans have ten times the amount of anti-oxidants and orange so
there you go
there also high-end folic acid or using stock
red navy beans kidney beans that means
another can of white beans justice
who set up a little bit
so the carpeting in the more anti-oxidants in hand
they're also going to start stuff all eight which is that the central be
vitamins
which helps lower a
and you know i have to do your blood culpable sixteen
it is involved in methylation reactions
across the whole assisting to be converted to sistine
people who have high drama cystine levels in their blood
art risk for increased number of heart attacks and strokes
all right so to this the reports on the lives of lead singer
we're going to get the bombs
they chops around our preference around a pepper is this teeny little pepper
here you can use helping out as and thus the role of peppers is the smaller they
are the spies here they are so if you don't buy things too hot
go up a little bit bigger pepper maybe like this one gary incorporate here
that's left by steven
a helping hand which is less by cdnas and those teeny little guy peppers those
in the house on the bomb
so we've got that already chopped up well serrano peppers
i have a cup chopped scallions or you can use chides bloom
there in the garden right now and i'm beautiful
and on what was it i don't buy and it's galleons from now through the rest of
the year because of the child
we're going to use a red bell pepper or you could use dyed yellow or orange or
whatever color and i'll show you a quick and easy way had it
chopper red bell pepper
take off the top
take off the bottom and you can see the seed pod in the middle
just go right around that and you can see the little veins
and then you don't have seen flying all over the place you could just get rid of
that the stamp pops right out
always cut the peppers
inside out
because the night phone slip-on them stopped
to get these peppers great source of vitamin c more colorful air
lizzy i say the more about food and staying in the better it is for you
so we're all about getting dark rich colors purple eggplant in grapes and red
peppers in sweet potatoes dark leafy greens her fault excellent for me
we're getting building this beautiful colors here
we're going to make a little salad dressing hair
and sell dressings does that anybody in here make their own salad dressing
do not be afraid of making salad dressing it takes just a minute or two
and at last in the refrigerator for weeks and it's the same basic recipe for
all dressings and we continue on in your hand out
on them
and this one
unfortunately this one didn't get to be quite volume that we want so it with
this recipe double the amount that's for this amount of sap of these
and balm instead of using vinegar we're going to use fresh lime the sorry fresh
lime juice
very easy to squeeze do not use the plastic lines
they contain a preservative called sodium benzoate late
and sodium benzoate weight when mixed with vitamin c which is in line gives
forms benzene booth unknown percentage in
also sodium benzoate lehtinen of itself destroys the maya pantry at which
causes pro activation we're looking for an anti-oxidant effect here
so we don't want any of those plastic lines instead of shallots we're going to
use a chops
clove of garlic
we're going to use a teaspoon of the dijon mustard
and i probably a bit more than a couple tablespoons of lime juice here and
that's okay because the taste great
and this is salad s is not a wedding cake it doesn't have to be everything
precisely exact
if you like to have more of an ingredient austin if you hate select row
for example
don't use that use parsley or something it seems i say i want i can make that
saddam's got slant route
here's a little about me sir
agave iranians honey but agave syrup is rate it comes from the gotti cactus
which is
but they used to make the fuel pump in this kind of southwest thing that this
isn't bad any apartment
will then unprocessed or on refined sea salt that's all we use
it's got eighty micronutrients in it
we're going to kick it up and make it a little spicy your with some red pepper
flakes
a little chairman
and i'm going to risk in these olive oil
olive oil is one of the healthiest oils
you can have
for this is three tablespoons of olive oil actually
homes and therefore will come up to a whole half cup of trusting him
or about nine about
they denied
but follow the whales been around for seven thousand years it was discovered
in crete
they have study after study after study of how the great health benefits but all
boil
it actually people who
eva high-fat diet generally
uh... have more cardiovascular disease arthritis
ob all the chronic illnesses
but people who eat
olive oil it's just the opposite
they've done hundreds and hundreds of published studies showing the health
affects of olive oil though that doesn't do you want to go
doing shots about one
that just means
twenty-five melody ed twenty five milliliters a day which is about five
teaspoons has been shown to be the most health benefits going to talk a little
select throw in there
chop it up
again their selector haters but
spice up your food they're finding that that the spices and curbs that we had to
our food just increase the nutrient and availability
the bioavailability of the nutrients in the food it adds great flavor there also
another great source of anti-oxidants
nurse elantra haters blogs out there so if you're one of ours
feel free to leave this one out you something else it's okay
this is going to be great and you don't have to chop it up super fine just the a
course chapel to
thank you lou that
looks yummy doesn't
taking even better then you're going to ministers will hold its great for
picnics and problem little
we're going to just put it in a bad on little reviews you don't hear disservice
you can't bracket lettuce leaves
you've meeting to wrap it in and forty and that's not our favorite thing to do
so we'd rather but some of these yummy and harvard professor pharmacists
bass
theories right here in ann arbor they don't have any preservative
and that's another texture profiles a font here at ten forty eight of light
what he believes that what he's going to be a and we're really trying to back
away from family
alley so there you go
one down three l
here's cousin left serious enough to eat
and it will keep in your fridge iterative for good three to four days
so it's a hottie visit i'll sell at that you can make involvements
and has
over several days will share with friends and family that's even better
even better