Sprouted Beans with Zucchini and Red Onion
Jane Day is co-author with Dr. John Day of "The Longevity Plan," documenting their journey to China's Longevity Village. "Preparing food for guests has always been a stressful thing - feeling inadequate and fearing that the dishes wouldn't turn out. Posting recipes has been an exercise in the ultimate confrontation of this fear. Gratefully, the joy in figuring out how to make favorite dishes with healthier ingredients now exceeds the fear and I take courage in the idea that maybe I can help someone else do the same."
We were nearly out of vegetables (shame on me)– I scrounged and found three zucchini, one red onion, and combined them with some pre-cooked sprouted beans that we had on hand. I threw them all in a pan with my asian sauce (liquid aminos, rice vinegar, sesame oil and garlic) and couldn’t believe how yummy and satisfying this dish was. I hope you enjoy it too.
And, there isn’t a single ingredient in this dish that doesn’t promote your health.
Sprouted beans may offer improved bioavailability of beans’ nutrients.
Zucchini is loaded with manganese, Vitamin C, many B complex vitamins, zinc, magnesium, omega 3 fatty acids and other antioxidant nutrients, including the carotenoids lutein and zeaxanthin. Research shows that summer squash retains high antioxidant value after steaming and also after freezing. Zucchini aids eye health, and prostate health, while offering anti-microbial protection, anti-inflammatory, and anti-cancer benefits. To get full benefit, it is important to eat the flesh, seeds and skin. Zucchini is very satisfying while low in calories–around 22 calories per cup.
Red onions boast flavanoids, which are concentrated near the outer layers, so when peeling be careful to remove just the paper layer. Onions provide manganese, copper, vitamin B6, vitamin C, fiber, phosphorus, potassium, vitamin B1, and folate. Onions offer cardiovascular, bone and connective tissue, anti-cancer, anti-inflammatory and other health benefits.
Bragg Liquid Aminos is a good alternative to soy sauce. It contains 16 of the 20 amino acids, which are the building blocks of protein. These amino acids aid the body with digestion, tissue growth and repair.
Rice vinegar, made from brown rice, provides many healthy acids often including 20 amino acids that help to aid the body in fighting free radicals and maintaining a healthy immune system. Sources indicate that rice vinegar may also help to prevent free radical damage, the build up of fatty peroxides in the body, the formation of harmful cholesterol, and slow the aging process.
Sesame oil contains the vitamin E, phytosterols, fatty acids and sometimes lignans of sesame seeds, but it doesn’t contain any of the other vitamins, minerals, or amino acids in sesame seeds. Throwing sesame seeds into this dish would be delicious as well.
And finally, garlic….what can I say? Garlic is amazing. It is well known for its anti-inflammatory, anti-bacterial, anti-viral and anti-cancer properties.
Recent studies indicate that letting garlic sit 10-15 after crushing or chopping it, helps the alliinase enzymes go to work to benefit your health. John wrote a bit about garlic’s cancer fighting properties in a recent Facebook post.
- 1 Red onion sliced or chopped
- 3 medium zucchini cubed
- 1 cup cooked sprouted beans or more, if desired
- 1/4-1/2 cup Jane's Asian Sauce add slowly to taste
- Jane's Asian Sauce 1/2 cups organic liquid aminos 1/2 cup organic rice vinegar 2 tbl organic sesame oil 10 cloves garlic crushed, more or less as desired Stir all ingredients together in a bowl. Store in refrigerator to make quick stir-fries throughout the week.
- Sprouted Beans (I like to make a big batch and use it through the week). We found these TruRoots Organic Sprouted Bean Trio at Costco, you could use other brands or sprout your own. Here are the official instructions on the package: Combine 1 cup TruRoots Organic Sprouted Bean Trio and 3 cups water in a medium sauce pan. Bring to boiling over medium heat. Reduce heat to low, cover and simmer 5 minutes. Remove from heat and let stand covered for about 10 minutes. Drain, as needed. Makes 4 servings.
- In a pan over medium heat on the stove, sautee onion in approximately 1/4 cup asian sauce for about 5-7 minutes until soft, then add zucchini and sprouted beans for a few more minutes--do not overcook. Add more sauce, if desired. Enjoy!
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