Recipe 15: Beef and Bean Soup

Recipe 15: beef and bean soup

Serves 4 generously   prep time 15min  cook time 1-3hours

Ingredients

1lb lean ground beef

1 tablespoon garlic

2tbl spoons olive oil

1 can diced tomatoes (or two diced tomatoes)

1 can butterbeans or cannaleni beans (drain and rinse)

1 can chili beans

1 can red beans or kidney beans (drain and rinse)

2 cans of water

3 bullion cubes

2 green peppers (cut into bite size pieces)

1 tablespoon pepper

1 tablespoon dried oregano

1 tablespoon basil

Directions:

In large pot add olive oil and minced garlic. Add beef and brown over medium heat. When beef is cooked add all other ingredients. Bring to boil and reduce to simmer. Simmer at least 1 hour (but can simmer for as long as 3) 

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Lean beef: 6oz of lean beef supplies 100% of an adults protein for the day. And as long as the beef is LEAN it is low in cholesterol and provides iron that your body needs to form red blood cells, which prevents anemia. Lean red meat also has a good amount of zinc which supports a healthy brain and immune system.

Beans: beans are high in fiber, iron, calcium, magnesium, potassium, and protein. Iron and protein are vital for blood health. Soluble fiber helps to control cholesterol. It acts as a sponge and pulls bad cholesterol from your blood. If a food has fiber it is going to have magnesium. Magnesium helps relieve constipation and may assist with indigestion. Potassium is an electrolyte. Electrolytes are key factors in regulating blood pressure

 Bell Peppers: contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. Bell peppers contain Vitamin A, Vitamin C, and fiber. Vitamin A benefits eye health. Vitamin C boosts the immune system and also wards off cardiovascular disease. A diet high in Vitamin C also reduces wrinkles in skin by promoting elasticity.